Did it suddenly get hotter in here?
Err sorry about that. Glad to see you over here.
Nice to see you over here Kimba
BAM
035/ THIS is THE woman that inspired ME to TRAIN!
HUGZ WELCOME
Great looking back shot K. Sure hope for a speedy full reovery on the lung issue, that stuff suks.
[quote]lil power wrote:
That is normal on a sumo pull, I’m the exact same way. If fact, that’s why sumo rack pulls are rarely done.
[/quote]
Yes, which makes me question why conventional pullers would benefit from the Sheiko-prescribed DL-to-the-knees exercise.
Kimba! My dear! So happy to see you.
I’ve missed your regular postings. Seems like you’ve been laid up the better part of the winter with your bronchitis. Like Up said, you are huge motivation for so many of us and the impetus a number of women started posting in the first place.
welcome
hey - all the cool kids are jumping ship
you are now a washed up meat head Kimba
Thanks so much for the warm welcome. I’m happy to be a washed up meathead.
I did train yesterday, but it was a lackluster effort – first training in a week. I was tired, it was late after a long work day and the damn cough was back a bit. shakes fist.
Slightly elevated sumo pulls (off of a 25# plate)
from floor 115# 1 x 5
from plates
135# 1 x 5
155# 2 x 5
Form wasn’t great. A week off the GMs for low back strengthening really showed.
Standing GMs
Bar 1 x 5
55# 1 x 5
65# 1 x 5
75# 1 x 5
These felt pretty easy. I’m coming back slowly, but I’m coming back.
Today’s run was about 4.5 miles at a 9:20 pace. I felt good during the run and was grateful for it.
Now its time for a lovely fish dinner at a favorite restaurant.
lil, thanks so much for the advice. I wish I’d seen that before last night’s training. Might have helped me more than that which I did.
I see you have moved over here too… 
Ronda, I just followed you…
So, some mornings I wake up a bit earlier than I want to. Laying awake this morning, I thought about the nice things that Snapper and Up had written about me. The thought that I could inspire/motivate such strong and beautiful women just made me smile. Thanks for the kind words.
Hi Kimba, I followed you! I’m glad to see you.
but…
but.....
you don’t smell…AND you have all your teeth.
so confused…
Glad to see you still posting, even if it takes an extra click or two to find you 
yeah, glad to see you still with us. sorry to hear about crappy respiratory problems. fingers crossed things stay cleared up for you.
Hi lula and alexis! So glad you guys made the extra click.
Last night’s training convinced me that I’m about 90% back to baseline strength and fitness.
Bench 5/3/1 day
Bar 1 x 5
72.5# 1 x 5
76# 1 x 3 <–this was supposed to be 82 lbs. but I messed up and then wondering why it felt easy!
92# 1 x 1 <–money set, failed on 2, butt off bench on the rep I did do.
I was OK with this. My one rep max is an ugly 95 lbs, so I’ll take it.
BBB 65# 5 x 10 – reps 49 and 50 were ugly. I know I’m not 100% back because this volume SHOULD NOT have been as hard as it was.
supersetted with
One-armed DB bent-over rows
40# 5 x 10 <–these were OK. Time to get after the 45 lber.
supersetted with
Cable hip ad/abductions
7.5# and one plate 3 x 10
Dips
BW 1 x 10
The dip queen is humbled. It took all I had to squeeze out the last two reps. The only good news is that last week I could only do 5.
Today’s training was 4.38 easy miles running with my husband. He’s battling calf cramps so we did more of a run/walk before I left him for one mile at a close-to-normal 9:06 pace. Again, about 90% back to baseline.
Once I get back to “normal”, I can worry about getting stronger and faster.
I imagine that your dip numbers will start shooting up over the next couple of weeks.
Joe, I sure hope my dips improve soon. Its kind of pathetic right now. 
Sunday’s training made me realize that my squat strategy isn’t working and I need a new one. Working on that.
Squats (ATG - outside of the rack because the bar hits the fixed rails)
Bar 1 x 5
65# regular stance 1 x 5
65# wide stance 1 x 2 <–can’t get low and can’t keep knees out
70# 1 x 5
These were hard and knee cave really hurt me.
Front squats
70# 1 x 5
65# 1 x 5
55# 1 x 10 <–this was hard, I still have problems with endurance
Seated GMs
Bar 1 x 5
65# 1 x 5
70# 1 x 5
75# 1 x 5
80# 1 x 5
I felt these really hit my lower back so I was happy
Pistol squats to bench
BW 3 x 10
Ab rollouts
25 lb. plates on a short 28# bar 3 x 5
Then a two hour bicycle ride, with lunch in the middle.
Today is a rest day. My ass hurts after the first long bicycle ride of the season!
Even though you’re located across the country from me, I think I’ve caught your lung ailment. So I can totally relate with how high reps at ANY weight is just a killer.
Your squats are a conundrum. I’m not sure what you can try that you haven’t already. But I always admire your perseverance.
Snap, I hope you are feeling better by now. Eight weeks out, I’m finally off the inhaler but still not 100%. I hope your version of this lung thing is way easier.
And, I haz a plan for the squat situ. Stay tuned.
MP Day (5’s)
45.5# 1 x 5
52.5# 1 x 5
59.5# 1 x 5 <–rep PR +2
I’m getting some endurance back. YAY!
BBB 40# 5 x 10
supersetted with
Chinups
8/6/6
Neutral grips
2 x 4
I’m still not back to full strength on bodyweight exercises like chinups and dips, but I’m working it.
Ab rollouts (ab wheel plus 5# on back)
2 x 5
BW only 1 x 5
And my core is feeling it.
Yesterday’s training was a 5.32 mile run at a 9:12 pace. I did run one mile at a sub 9 min pace, so I’m getting back to normal slowly here too.
Thats a fair pace for having been so sick on a 5K.
Now I’m curious about your Squat Rx.