[quote]JoeGood wrote:
Ahem…[/quote]
x2~
Ahem, right back atcha boyz.
I’m doing a bit of elder care at my mom’s in beautiful Sonoma County. The upside of this arrangement is that the gym out here has WAY better toys than my own gym. And the weather is absolutely gorgeous for running. I lost my freakin’ mind and signed up to run a half marathon at the end of September, so I’ve got a goal in mind for that pursuit.
My CP program for this month is as follows:
Wednesday (I got this done at the meathead gym here)
Trapbar deadlifts
4 x 3 @ 155, 155, 160, 165
That 165 is the most I’ve done on trapbar to date. No knee cave, so I was pleased with this. Previously to starting at CP, I would get cavey knees on trapbar at about 135.
supersetted with
1 Arm Flat DB Press
3 x 8/per arm @ 30, 30, 35
I was pretty proud of the 35 lb. set.
TRX Inverted Row (with feet up on bench)
3 x 8
supersetted with
DB Slideboard Reverse Lunges
3 x 8/per leg @ 12.5s
Luckily my sister had a PT appointment at this gym and I cozied up to her PT and asked to borrow the slideboard. These suckers are very hard for me (given that I have the world’s weakest glute meds) so that is why the weight is minimal.
Forward Prowler Push
Usually when I do this training at CP, I have to push the Prowler for 20 yds. x 3 (on a rubber floor, which is really difficult). This gym didn’t have a Prowler, but they had tires. I put a 45 lb. plate on a regular sized car tire and pushed that across the spin studio floor for three lengths.
supersetted with
Side planks
3 x 15 sec. per side
Prisoner squats with band
3 x 10
I didn’t have a band, so I just did BW prisoner squats. They are really heinous with the band but do hit the root of my knee cave issues done that way.
supersetted with
Overhead Med Ball Stomps
3 x 10 @ 12 lb. med ball.
Can I express in words how much I LOVE SLAMMING THE MED BALL TO THE FLOOR! I think I scare people when I do this exercise.
Yesterday’s training was a really lovely, sunny but cool 4.75 easy run.
I’ll get back to the gym later today, but first it is into SF for a bit of shopping. Watch out Union Square, Kimba is coming!
You are gonna kill that 1/2 marathon.
And thanks for hitting Union Square and stimulating the economy. Have fun!
Does your program changte every month/four weeks?
Jack, 13.1 miles seems like a whole helluva lot at this time. I’m hoping it won’t suck.
Joe, my program changes every 4 weeks. I’m already due for a new one next Wednesday…my fourth one. Time does fly.
I’m not sure that I’ve made any massive gains over this time. But having someone else be responsible for my programming is actually fun, and has made lifting enjoyable again.
How is the retraining going?
Joe, the answer is “slowly”. This month I actually get to do sumo…rackpulls from just below the knee. Its been ages since I pulled sumo from the floor, did a bench press or a to-depth squat. So raw-strength-wise, there has probably been no progress.
However, all my bodily bits feel good and I’m having fun. So I’ll ride it for awhile longer and see where I get to.
Not really much to log, though. This month is all about pullups of various sorts, front squats with a band around my knees, lots of rowing and core and oblique work. And glute work. Lots of that.
I bet it does seem slow but you are laying the groundwork for massive upside later. I wish I had been near a facility like that and had enough wisdom to do it instead of just jumping right in.
Cough cough
Kicks dust around
Bueller… bueller?
Gosh, Joe. It is quite dusty and cobwebby 'round these parts.
In a gathering of powerlifters, there isn’t much interesting for me to write about. I’m still training at CP, trying to fix my weak hips and terminal knee cave. I get to sledgehammer monster tires and do farmer’s walks. I hit the trapbar deadlift for tiny weights, but the good form nazis make that little bit of weight a hard, hard workout.
And no one wants to hear about the endless one legged hip thrusts, Pallof press variations and reverse crunches.
The good news is that all my bits and pieces are healthy and I’m having fun in the weight room.
Thanks for checking on me!
…well Id like to hear about it, even if its just a weekly check in 
Glad your bits are healthy Kimba!
I don’t know I think lots of people would like to hear abobut it because most of us could use some of the stuff you are doing.
You got it backwards, counselor, nobody cares what some cranky old powerlifters are doing, everybody wants to hear about anything Kimba.
I care! I absolutely do!
Some reasons why you should keep your log going.
1.) You are missed.
2.) You talk about yummy food in your posts.
3.) We can learn from you because everyone is struggling with something, and BW makes everything relative.
4.) We need more women participating to show how hot the over-35 crowd is.
5.) You make cool videos.
I’m sure some others can come up with more.
Edit - I was rushed because dinner was ready.
These are not in priority order and… reading about progress, no matter what the circumstances is motivating for others. In my mind that’s one of the primary purposes of the forum along with #3.
And yummy food of course.
Aw shucks. You make a girl feel so…wanted.
I always should knock on wood when I write down that all my bits are healthy. No sooner do the words jump onto the screen than something untoward comes to pass. Yesterday I stupidly decided to put on a new pair of running shoes, which I had heretofore only worn for 3 mile runs, and do a 5 mile run in them.
Sonofabitch, but doesn’t my left IT band feel tweaky today. FUCK! I am taking a layoff on the running until this (hopefully) passes. Which sucks because my half marathon is in three weeks.
Recent highlights of rehab training:
-
I can trapbar deadlift 135 lbs. with no knee cave, but put a pair of 2.5’s on the bar and BAM, knee wiggle. Two coaches totally called me out on it. Sigh. Rehab continues
-
Whereas in April when I started, I could barely squeak out bodyweight single-leg hip thrusts with shoulders elevated on bench, now I can do sets of 8 with a 10 lb. plate on my waist. You strong powerlifter types, just try it and then come talk to me. Hurtful.
-
I am such a complete doofus with a sledgehammer that every male in the facility was coming over to help out the lame girl. Finally I was able to hit the tire and get the freakin’ hammer to actually bounce a little ways up back at me. Good thing I don’t have to earn my living this way. I’d starve.
-
I can do decent KB swings with a 16 kg. bell. I’m not saying that a couple of errant swings didn’t just about send me flying backwards. Calling it good regardless.
And that is a vignette of my life in the gym.
Pass the popcorn.
I’ve been wondering how you (and your knee cave) were faring! How is your headspace with all the rehab-like stuff? I’ve been busy rehabbing and have stuck to the same like, 7 exercises. I’m starting to lose it.
ok that’s a lie. I’m beyond ‘starting’ and have officially lost it. ohhh the days of lifting like an asshat. I miss those.
go glutes go!
See? Your journey is so entertaining.
Three weeks till your half marathon? Definitely rest it.
[quote]kpsnap wrote:
See? Your journey is so entertaining.
Three weeks till your half marathon? Definitely rest it.[/quote]
And foam roll it! I was out of commission for months on ITB’s. Intensive foam rolling, stretching, and lacrosse balls worked wonders.