Nice work. I’m positive the BSS will help your knee cave issue.
hoping more happiness is on the horizon for you.
You should do sheiko for a bit.
I bet you’d enjoy it.
Fun things always happen at the gym when you go in with just a vauge notion of what you’re going to do. Its always awesome to mix it up.
really glad to hear your running is progressing well.
lula, thanks for the encouragement!
Cal, I really hate BSSs, so I do hope they do something for me.
Betty, what a lovely thought.
Joe, despite googling for sheiko I still don’t really get it. Is there an article on here that explains.
Patch, its hard for me not to plan but perhaps you might be right.
alexus, thanks! I am too.
Yesterday, a pretty short and uninspired deadlift and MP day unexpectedly produced a couple of PRs.
Sumo Deadlift
95# 1 x 5
115# 1 x 5
135# 1 x 5
155# 1 x 6 <–rep PR +1
135# 1 x 10
My setup has been sucking lately. I figured it out last night, I hope.
Military Press
45# 1 x 5
55# 1 x 3
65# 1 x 1 <–PR +3.5 lbs.
I just wanted to try 65 lbs. and it went up.
Today’s run was 3.29 miles at a 9:20 pace. 15 min. x 2 with 1 min. walk. Onwards to 16 min. next time.
Yay for PRs. Sounds like you had a productive workout and run.
Thangs can’t have been to bad gym wise with those PR’s.
Here the Sheiko info.
Its different than waht you’ve been doing so if you’re looking to shake things up it will do it.
The running has really come along. Very nice. Congrats on those prs too.
Hey Kimba haven’t posted in here in quite a while but I do lurk,cuz you’re so cute…
So glad that the bum knee is behaving and the runs are getting longer. Seems like you are still hitting weight PR’s too. Nothing to complain about there 
Running and training are looking solid !!
BSS is my BFF but they are a pain
the article here last week was actually good-
talked about a few things like foot placement,
height of rear leg that make them work better
( not harder)
Fall is the best time to run.
Cal, in fact its my running improvements that have really buoyed my spirits this last little while. The novelty of it hasn’t yet worn off.
Joe, that sheiko situation is WILD. So much benching! I’m honestly not sure I can recover fast enough between those workouts but I’m considering it anyway.
Nadia, thanks for all your running help and encouragement. It really helped pull me through a tough training year.
lil power, we could definitely have a cute-off and tie for the win! Thanks for coming around.
kmc, I’m gonna have to re-read that article because I don’t remember the foot placement part and tomorrow is BSS day…
So Sunday’s training was a mixed bag. Tried for a bench PR at 96 lbs. but missed locking it out. Did a bunch of BBB volume and decline bench with 25 lb. DBs.
Squats have been really getting me down, so I tried front squats to see how they felt.
I see some butt wink and my upper back seems to be permanently rounded. I also don’t think my elbows are up high enough. If anyone has some video of what these are SUPPOSED to look like, feel free to share it.
Today’s run was a successful conquering of 16 min. out, 1 min. walk and 16 min. back. My average pace is getting faster at 9:09 min/mile and I actually ran the first mile at 8:33 min/mile which is my fastest ever. I’m not actively trying to run faster, just running how I’m feeling. My knee was a bit achey at the end of the run, but feels fine now. I always cross my fingers during the last half of my runs, hoping to make it home without incident and so far I’ve done pretty well.
Hi Kimba!!
I don’t know, those front squats looked pretty darn good to me! I didn’t even see the butt wink you speak of, and if there was some, it was very minimal…you have incredibly long legs in relation to everything else, so I think that might be what you’re seeing there. Someone correct me if I’m wrong, but the front squat is more of a sitting down than out (like in a PL squat), so just keep that in mind. You could try some plate loaded front squats to get into the groove before getting under the bar.
And of course, you don’t have to go Oly squat deep if you don’t want to - you could always front squat to parallel and that might help whatever butt wink disappear. But like I said, I didn’t see much winking at all!
Anyways, my only recs would be to get that bar placed nice and high on the delts - you should feel a little “chokey” with the bar at your throat. And you do start with the your elbows high, but they start to dip at the end. Just imagine pushing up with your elbows when come out of the whole. That will help keep the elbows high AND might get rid of any back rounding too!
But seriously, they looked great!! (as do you…sigh)
And congrats on the running! Run Kimba, run!!
You run faster than I do (although to be fair, I’m lugging an extra 50lbs around). I’m a 10 minute miler on a good day - slower over long distance. As I said, you have the right build for running - if you decide to enter some 5 and 10Ks you’d do a respectable time.
Front squats looked good to me. And no knee cave that I can see! Maschy gave good advice…but I think you did well and they only felt awkward cause it was your first time doin em.
The front squats looked good but you are right about getting the elbows higher. Still they looked great for not having done thema lot.
I posted before but it didn’t take. Nice vid!
If you get the bar back onto your finger tips, sitting high on your delts and touching your throat (as per Maschy), it makes it easier to keep the elbows high, keeps the bar closer to your center of gravity and you won’t have to fight so hard to stay upright. Don’t worry - it’s perfectly stable.
Kimba: You are flying. I’m so glad the running is going well–when it does it can be a joyous activity. For me, running is pretty much a cure all. I don’t know what I’d do without it.
good job on the millie and deads Pr.
glad to know the running is going good too 
front squats looked good to me.
Maschy, your words are so encouraging! Elbows high is my new mantra!
Cal, I would love to run a race. However, I know I would push so hard (because I’m like that) to injure myself. I still feel myself pushing up against the threshold of irritation on my training runs, so I hesitate to drink the Koolaid of competition. Perhaps doing a 5k or 10k will be goal for 2012.
Betty, I sure felt awkward doing those front squats and struggling with 65 lbs. on the bar. But I’m OK with starting where ever it is that I am. No illusions of grandeur here.
Joe, I did like the front squats. Maybe because my quads are working better than the back of me at the moment.
git, fingertips! I hadn’t thought of that and indeed had a death grip on the bar for fear of tragedy.
Nadia, I so TOTALLY understand how you feel about running. The feeling of flying through a good run is priceless. It makes the much more frequent pain of a bad run completely worth slogging through.
Frenchie, I just love seeing your avi pop up in here. You sexy thang, you.
This morning in my mailbox I got notice of a truly excellent post on squatting by Mike Robertson.
The bits about fixing knee cave and butt wink were especially timely, as were the tips on front squatting. Worth a read, in my opinion.