It’s supposed to snow here in England by the end of the week. Yuck! We don’t usually get snow this early.
100 pullups is crazy.
Kimba and Brute: I was bowled over by your enthusiasm for the Bulgarian Split Squats–I had to try them out right away. So, jumps y’day and Bulgarians. My long jump is getting longer. And I like the Bulgarian split squats. I only did 3x10xbw, but I’m feeling them a little bit today. And I like feeling things.
Hi Maschy and thanks. I am a total whore for pullups and derive entirely too much of my self worth from them. Ok I’m kidding (a little bit anyway). But they are an exercise I excelled at as a kid-gymnast and I’m on a mission (generally) to achieve that same state of athletic readiness. They are kind of a measure for me in that regard.
Kimba and Nlmain and Masch, you got me worrying about high squats. So much so, I decided to sqaut as my warmup for my military day. I got a little carried away and ended up maxing out. Oops.
After looking at the video, I’m not sure if they’re high or not. I think I don’t sit back enough and kind of good morning them–even at the lighter weight. But here again, I’m not sure.
Anyway, here’s what I did: 95x5, 135x2, 155xfail, (then I had to unrack rerack). I really wanted 150 (before I got sentenced to rehab) so I went for that. Might be a little high? But then it is still a high good morning squat PR for me. And I will celebrate it.
Assuming I can post the video–any advice and feedback is most welcome. Thank you.
Third try uploading this uckingfay video…next it’s going on youtube.
Stubborn. And apparently impatient.
Lol! posting vids is a learning curve. Patience is key.
I’m no expert that’s for sure, but those squats looked pretty darn good to me! Maybe a smidge high on a few, but it looked like you hit parallel on most of them. Are you trying to get PLing depth?
I was so cheering for you on 155, you almost had it! It was seriously this close - having a spotter behind you just to yell “drive!” probably would’ve gotten it up. And 150 looked great - I didn’t see any good morning on that at all…
Well done!
Thanks Maschey. I don’t have plans to compete right now, but I’d still like to hit depth.
TOday was really my 5-3-1 military day. Max effort squats are not the best way to warm up. I had nothing left and had to make this a jack shit of a day.
45x10
55x5
60x3
65x2 (failing on the third rep) Awfulness.
I’m deloading now. That will consist of eating, running, and watching football.
Happy Thanksgiving everyone.
You have awesome legs, first off.
And that’s some fine squatting there.
Enjoy your deload and Turkey Day.
nice hammies:)
try bringing your elbows forward to help with goodmorning issue. Think of keeping your chest up.
Nikki and Frenchy, thanks for the leg love. And nlmain, thanks for the squat technique tips–I think those will help me.
No training today. Just eating.
When I was little and very much in love with the sport of gymnastics, my father gave me the nickname Nadia, after Nadia Comaneci, the great Romanian gymnast. Calling me to dinner, “Nadia, come and eat” was a joke he never tired of. As bad as it is, I guess I never did either.
Dinner today was too much. My mother-in-law made chocolate chip cookie dough pie. It was incredible, but now I feel awful and can not sleep. Too much chocolate and sugar. Bleghh. I didn’t think it was possible.
Fortunately, there is youtube and lots of old gymnastics videos. I can never get enough of these.
So, in my opinion every one of those squats was high. Not by alot, but high. When I judge my own videos, I look for my hip crease going lower than my knees. By that criteria and to my eyes, your hip crease is at the same level as your knees (in most of the squats) and a smidge higher in many.
I found that fixing the depth issue was a hard road. Because weight that was entirely do-able for me cutting slightly high, was killer-hard at the depth for which I was looking. If you choose to go deeper, I hope that your natural strength will stand you in good stead for the task.
Love the hat and the tights. I remember being a kid and watching Nadia C. at the Montreal Olympics and wanting to be her.
Kimba: I love you for your honesty. That’s often the hardest part of (any) job isn’t it? I don’t yet have a firm plan of action yet with respect to my squats. Depth problems are just one of my issues I think. They just feel wrong to me, and I’m scared of them. In gymnastics, when we squat or sit back to do a backhandspring for instance we do so to a point of imbalance…it’s sit back, fall back, jump. So, from my perspective sitting back with a weighted bar on your back with no plan but to stand back up is recipe for landing on your dumper. My tentative plan is to keep adding weight and work on my form issues on my boring but big sets. I might also add some wall squats too. The reality is that this lift scares me and I have for months now found reasons to take weight of the bar. I need to find away to get over myself.
Training today was a brutal 12 mile run. Hobbled by a somewhat unwilling spirit, I tried to maximize my chances for success by choosing an out and back course. Run 6 miles in one direction away from your house–turn around and run back. This is a very effective strategy especially if you don’t bring cash, a cell phone or tell anyone the direction in which you’ll be running. Then you know there is no quitting–the only way home is by foot or by thumb.
I’m not sure what happened to me today, but by mile 8 I was really hurting–my back and my IT bands were not at all happy with me. When I wasn’t focused on the task at hand (knee up, elbow back, breathe), I was fantasizing about my foam roller and what I was going to do on it when I got home.
I finished the run, slightly hunched over and limping, (what choice did I have), but there were waffles and bacon, a hot shower and my foam roller waiting for me when I got home. So, it’s all good and I feel much better now.
Ugh 12 miles?
Screw no cash and cell phone, waffles and bacon are motivation enough! I’m glad you’re feeling better.
Nadia, I knew you were a tough bitch and could handle my honest opinion. Seriously, if your issue is fear of sitting back, then you must do box squats. Find a nice sturdy box or bench at just parallel or a bit above. For me it was 5 risers plus an aerobic step. Then just load the bar up with light weight (I started with 65# total) and focus on sitting way back, and using knees out and hips forward to come up out of the hole smoothly. Let me look for the CBear video that inspired me…
You can read more about her box squat training on pages 29-31 of her old log “My Other Left”.
12 miles is very stout. I’ll often do out-and-backs on the bicycle for just this reason. No wimping out!
Nikki: Seriously, I know. All waffles are good, but my husband makes the best. I love that he loves to cook. If it were up to me, it would be cold cereal for breakfast every day. Today, it was baked oatmeal with whipped cream.
Kimba: Thanks for taking the time to find that video and the corresponding log pages, but was I supposed to learn something other than that Cbear has a nice ass? I kid. I get it. Box squats would probably be very helpful for me. I’ll add them to my things to get better at squatting arsenal. I’m feeling empowered!
I’m about ready to start another 5-3-1 cycle. Looking over the last, I declare it a good one. I hit a rep PR on every lift except military.
DL 175x10 previous best 175x5
Squat 95x12 previous best 95x9
Bench 85x15 previous best 85x11
I’ve upped my maxes (except military which I lowered). They are set at military 62.5; squat 105; DL 187.5; bench 92.5. WIth the exception of my squat max, all of these maxes are at just about 15% of my actual or estimated 1 rep max.
I was a little dismayed to learn that my mileage this month is about 25% less than last. I ran over a hundred miles in Oct, and I haven’t yet hit 75 this month. I’m not sure how I feel about that. Apparently, I listened to you bitches about the no 8 mile runs before deadlifting.
My body weight is also up–120.8 today. A more typical weight for me over this past year has been in the 115-117 range. But, I’m not going to worry about the weight gain right now. I’m enjoying hitting rep prs and the feeling of feeling strong (except with regard to pull ups). So, I’m going to do my best to stay the course.
More food+ less miles=a stronger Nadia? Ever the skeptic, I’ll answer that question with a maybe.
A new cycle, means it’s time for a new avatar. Plus, I only pushed the damn prowler 1x last cycle. I’m hardly worthy of that avatar. Meet drunk santa and my sister’s dog.
And see my several pounds ago abs. Good bye abs. Hello holiday cheer.
Im late, but I just wanted to say that I haven’t heard the Violent Femmes in a long time!!
Box squats are indeed good(as well as Cbears tushy) 
[quote]Nadia Comeandeat wrote:
Kimba: I love you for your honesty. That’s often the hardest part of (any) job isn’t it? I don’t yet have a firm plan of action yet with respect to my squats. Depth problems are just one of my issues I think. They just feel wrong to me, and I’m scared of them. In gymnastics, when we squat or sit back to do a backhandspring for instance we do so to a point of imbalance…it’s sit back, fall back, jump. So, from my perspective sitting back with a weighted bar on your back with no plan but to stand back up is recipe for landing on your dumper. My tentative plan is to keep adding weight and work on my form issues on my boring but big sets. I might also add some wall squats too. The reality is that this lift scares me and I have for months now found reasons to take weight of the bar. I need to find away to get over myself.
[/quote]
Hey Nadia, I had this issue too and I thought you might be interested in the strategy we’re using in my gym. Our plan is to have me squat to a box that is about an inch (maybe 2) high. Having the box there helps me focus on really sitting back without fear of falling. When I build up the proper strength and balance to squat confidently and safely, we’ll move the box down to parallel and I can start the process over, until eventually I should be strong and confident enough to squat without a box at all. I’ve “plopped” down on the box a few times already, which means that I lost my balance and would’ve fallen had it not been there. The box allows me to make mistakes without severe consequences while I learn. If it is a mental block for you as well, the fear of falling, you might like a similar approach, so I thought I’d share. 
Ah I wish I could move like Nadia Comaneci - I remember watching her as a kid. Unfortunately my back doesn’t bend that way - I’m thrilled I can do a forward roll and end up on my feet. Me doing gymnastics is like doing dressage on an elephant.
And you have a great figure. Quite envious, me. I’m sure the chocolate chip pie bloat will be gone in a day or two. I also have trouble sleeping if I eat crap close to bedtime. I remember once having strawberries in Belgian chocolate sauce and I was sweating and my heart was racing after that. Ugh.
Squats looked fine to me but then my own squats are dreadful. Plus Violent Femmes = win.
first I wanna say thanks Kimba…your post was really helpful to me too!
Nadia~ back squats have always scared me too, for me its all a mind game ( that I have yet to over come ). I can do a really heavy box squat and think nothing of it…but heavy box squats put pictures of me being pancaked under all that weight Loved all your vids by the way!!
What about doing your heavy sets with the depth you have but then lowering the weight and going nice and deep? Thats my game plan…
~Cheers! You look great in your photo!!!
[quote]Cal Jones wrote:
Me doing gymnastics is like doing dressage on an elephant.
[/quote]
lol this made me laugh…you ride?