Awesome work! That is a big step forward.
I have to say, I am SUPER pumped about the no knee cave report! Must feel great to know you are moving in the right direction. 
Hey thats real progress right there. It takes dedication to relearn something so you can do it better. Most of us would be better off if we had your dedication.
[quote]kimbakimba wrote:
The highlight of my day at Cressey Performance today was hitting a set of front squats to a 14 inch. box at 85 lbs. for 5 reps with no knee cave. The last time I tried an 85 lb. front squat, there was knee cave.
Progress is incremental, but I do see some.
Just imagine me doing one legged hip thrusts and side-lying clams ad infinitum…[/quote]
It’s a deal.
Nice job on the No-Knee-Cave FS. That must have felt good.
Kimba, HUH??? Id say no knee cave is definitely big news!
My daughter has to do clams too, she brought home the perfect size band, “mom dont stretch it out”, ruins all my fun.
Ill bet the are more carry overs in your near future!
jack, lula, joe, DCA, up - thanks for cheering me on. It feels a bit endless, this rehab stuff.
In running news, I signed up for my first 10K race next Sunday. The course is rolling and I’ve mostly trained on the flats. So it should be “interesting”.
Glad to see you are still going strong. And good for you for taking on a 10K! It wasn’t so long ago when you were working up to a couple of miles. That’s awesome progress over the past year.
As for rehab, I know it’s got to be humbling to go back to square one but it’s great that you are taking the time to relearn these movements. I’ve learned that activation is everything.
About your desk job, I’m convinced that posture is incredibly important. Most people with a desk job spend lots of hours slouched with shoulders internally rotated. My ballet teacher has been just incredible for addressing posture and imbalances. I love her!
with the one legged hip thrusts…
do you have special cues about your knees? i mean… do you try and push your knee out to the side a bit like you would for a squat? or just stop it wobbling? i’m trying to work on my hip stability and want to get better strength on one leg for a backwards walkover…
congrats on your lack of knee cave. must be great to make some progress on that since you have been working hard on it for so long. glad to hear progress on your running, too.
You are gonna kill that race, hills or no hills, because that’s the way you roll.
The hills will make it more fun after the shock of the first one. I always found it helped to attack hills.
PP, love that smokin’ hot avi! I’ve had terrible posture since childhood. I vividly remember my 4th grade teacher walking behind my little school-desk, pulling my shoulder blades back and warning me that I’d be hunched over forever if I didn’t sit up straight.
Sadly, she wasn’t wrong. And a lifetime spent hunched in front of a computer didn’t help me. Now I’m doing lots of thoracic extensions over a foam roller to counteract it. I’ll bet that ballet would be SUPERIOR for posture and balance!
alexus, on the one-legged hip thrusts don’t allow your knee that is on the floor to cave in and be mindful of your foot placement. I get cues all the time to stop pointing my toes out and still keep my knee straight.
Jack, I’m gonna leave what I have on the pavement for sure!
Joe, I’d imagine you would attack hills. On this course, there appears to be one bigger hill and a constant stream of rollers. My usual training routes aren’t like that, so this will be a new experience!
Hi Kimba,
New here…just stopping by to encourage you to keep on keeping on. Great looking deadlifts!
stopping in, I know it’s been awhile, but no knee cave…that’s big for you.
10K, why? I did one once and thought omg, that’s freakin crazy, but I do love me my 5k’s
Kairiki, thanks for stopping by.
lil power, I got talked into this 10K by two friends that are running it. This distance actually works for me, but I have no interest in running a longer distance.
Today’s training was a hilly 10K practice run at a 9:15 min/mile pace, followed by a 12 mile bike ride to lunch, the devouring of a small pizza, and a 12 mile bike ride home.
no knee cave- fancy trainers- and big races
lots of nice things in here.
This log does not belong on page 2. Updates?
bro, thanks for stopping by.
Jack, thanks for saving the log from the dreaded page 2.
Nothing eats into internet surfing time like a technology upgrade when one is the designated IT person. New computers, new phone system, new printers. GAH!
I’m on the fourth week of my first Cressey Performance program. I get a new one next week, but I’ve been forewarned not to expect too much variety. The point of the coaching is to improve my squat and deadlift and the focus of the problem is knee cave. So the basics of side-lying clams, and hip thrusts and squats and deadlifts and lots of rowing to strengthen up my back is in the cards. Oh, and obliques. My obliques have been found wanting as well, so I expect anti-rotational work.
On Sunday I run my first 10K race. Its supposed to be a lovely 55 degree F day - perfect for a run. I’ve just done a couple of easy runs this week to rest up for Sunday.
And that is what’s going on here.
How did the race go, kimbakimba??
lula, thanks for looking in on me. My time online has been limited as of late.
The 10K went great: 56:00 (9:01 min/mile) on a hilly challenging course. I was running sub-9 miles until I got a wicked side-stitch right before the biggest hill of the course. So surprised - I’d battled side stitches when I first started running but not lately.
It went away immediately when I stopped at the top of the hill for a drink at the water station. Either the stopping or the sipping of the water did it, I don’t know. Anyway, I was happy with the race I ran and beat 70 women in my age group and only got beat by 28 really fast bitches. I’ll take that!
Knee cave is making slow progress on the second month of a Cressey Performance training program. I’m just front squatting at the moment, but I can do 6 non-cavey reps to about parallel (4 risers plus a step) at about 80-85 lbs. Lots of glute and hip strengthening and mobility work. I am now a believer that mobilizations before and during lifting do work. Still on trap bar deads with low weight, but I’m making knee cave progress with those too.
Strangely, my chinups are SUCKING. For some reason I was having major issues pumping out 4 sets of 5 reps on chinups. This month I’m supposed to do 4 sets of 6-8 neutral grip pullups, and the most I can crank out on any set is 5, sometimes only 4. I’m not doing MPs at the moment, and I think this might be a very complementary lift for my chinups. Oh well.
Ahem…