There’s nothing wrong with bending the knees on a good morning so long as the stress is kept on the hamstrings and you’re not trying to do stiff legged good mornings. Try and keep that chest up when you get near the bottom and you’ll really feel it on the back of the legs.
I don’t hold much with running, but it seems to agree with you. You’re looking great, kimba.
Check you out with your GMs and speed pulls…nice!
I agree the 85 looked a bit heavy for a set of 5. Maybe dial it back a bit until you get comfortable with the movement. Then, when you are feeling sassy, use 85 x 3 x 3 on a heavy day.
You also carry the bar up pretty high close to your neck. If you can get it a bit lower it should feel more locked in to your upper back.
Cupcakes look super NOM!! Why must you tease me with chocolate deliciousness? WHY?!
85 on GMs is big! At least for me it is. Perhaps you underestimate the strength of your back, Ms. Kimba. Also, don’t forget you have exceptionally long legs, I imagine you have no choice but to bend them more than some of shortstacks might.
And great tip, Git! I never thought to lower the bar on the back for GMs, but it makes sense. So do you place the bar on your back like you would if you were low-bar squatting?
4 miles in 36 mins?!?! Great work! You’ve come a long way, baby 
[quote]Mascherano wrote:
And great tip, Git! I never thought to lower the bar on the back for GMs, but it makes sense. So do you place the bar on your back like you would if you were low-bar squatting?
[/quote]
I do. Makes it easier for me to keep the bar from sliding toward my neck if I go to parallel to the floor. Also try and bend the bar across your back to keep it in place.
A CT Tip that got passed on to me… the muscle that stretches the most is the muscle thats being worked… bendy knees on GM’s if the Ham is still whats stretching you’re still good
DCA, thanks for the hot tips.
git, I’ve never tried a low bar position. Let me see what I can do on that.
Maschy, I LOVE your soccer-playing avi. So sassy. The cupcakes were OK, but I’m not a great baker so you didn’t miss much.
Hallowed, I love easy rules like that. Even I can remember them and put them to use!
Last night was bench day.
Bench Press (3s)
Bar 1 x 5
70.5# 1 x 3
80.5# 1 x 3
90.5# 1 x 1 <–disappointing money set, with butt off bench on this one lonely rep.
I’ve apparently had my run of bench success, and now it might be time to reset.
BBB 65# 5 x 10
supersetted with
Kroc Rows
35# 3 x 10
and
Ab Rollouts (using a 28 lb. bar and two 2.5 lb. plates for rollers)
3 x 5
I like rolling out a bar better than the cheesy plastic ab roller. Plus, the weight of the bar makes this harder, so all the better.
Not a great training day, not a lousy one. I showed up and worked to my ability at that moment, so I’m OK with that.
yep, not everyone is going to go parallel. Just go til you feel a nice stretch…just like RDLs.
OMG CUPCAKES!!!
[quote]kimbakimba wrote:
I’ve never tried a low bar position. Let me see what I can do on that.
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Good luck here. This is very difficult for women who are built like you and me in the upper body with very little shelf on the upper back. I’ve been trying to squat low bar for a long time with little to no success.
Your running times are great! Maybe you should train for a 5K. Wow.
I agree! You’d leave me in the dust, for certain.
Cupcakes look goooooooood… I must admit I ate far too many of my friend Colin’s cakes - he did some trick or treat toffee ones (with chilli in the trick version…fortunately I didn’t get one of those) and some awesome strawberry ones with mascaprone cream. He made 'em gluten free especially for me, bless.
What in the world is a 28LB bar? I love this idea for ab roller but do not believe my gym has any such item.
Betty, my hammies definitely felt stretched. In fact, they are STILL SORE. Yikes!
Snapper, I agree that this will be hard but its worth a try. As for a 5K race, I’ll think on it! My current goal is to be able to run as long as it takes to do a 10K. Then maybe train hill sprints or something else for awhile, and then decide if racing is for me.
Cal, cupcakes are HARD to make. I overbaked mine and they were drier than I’d like. Give Colin big props for being awesome at this!
Hallowed, the 28 lb. bar is a shorter straight bar similar to an EZ curl bar but straight across. Its awesome for military presses for me because I can’t yet heave a 45 lb. bar in the air for 5 x 10. It apparently is also great for being an ab roller.
Today I had a good run (in shorts! in November!). The snow has mostly melted and there weren’t as many tree limbs blocking the sidewalks. 19 min. out, 19 min. back, 4.25 miles in 38 min. at a bit under a 9 min/mile pace. My knee is cooperating, and that makes me unreasonably happy!
And so it should!
I’d definitely advise doing a race - just a small local one to start with. Even though I’m crap at running I enjoy taking part - the whole atmosphere and stuff. I run more against the clock and my own times than the other runners but it’s nice to go past people, I’ll admit that. And getting a medal doesn’t hurt.
x3 for racing. And now is the perfect timing, Turkey Trots are my favorite races to do. Everyone is in a great mood for them and you get yummy food to race towards.
mmm cupcakes. we don’t much get into halloween in this part of the world but i remember it is pretty much crazy time in the US. i’ve been thinking about trying to bake some with protein powder in them but not sure how much to use…
Kimba like your your time line for the running.
I luvs me some GMs…
OK, now I know I may be back tracking, but when you were doing lots of “dips”, did it help bench? OR what did it help improve (besides the dips them selves)?
I can finally do them and am wondering if this is something to keep on or not??
So I thought Id ask the dip queen herself.
my all the love for GMs in here…on the seated GM, I normally face the rack, dip under, pick and scoot back…I also have put a qtr plate or two on the bench (cover with your towel if you’re squeamish) and touch that.
Cal, I certainly would like a medal for running sometime. Being as competitive as I am, I’m just worried I would totally overdo it in a race and injure myself.
lula, since I’m doing the t-giving day cooking with a houseful of guests, a race on Turkey Day doesn’t tempt me. We’ll see what opportunities present themselves! After all, running a 5K race was one of my 2011 goals.
alexus, I am SO not a baker so I’ve got nothing for you on protein powder cupcakes. Google it – there appear to be lots of recipes on the web, but I can’t vouch for their deliciousness.
Upscale, frankly the only things dips improved was the look of my arms and back. I did not notice any correlation with bench. I do dips because I love them, mostly.
lil, I used your trick and put a 10 lb. plate on the bench for seated GMs. Next time I’ll use a 25 or two…it would have been better higher.
Last nights training was a pretty good one. I got the work done I wanted to, and advanced some weights on new-to-me exercises.
Squat Day
Squats
Bar 1 x 5
75# 1 x 3
85# 1 x 3
95# 1 x 1
105# 1 x 1 <–some knee wiggle
110# 1 x 1 <–high and knees wiggly
My goal here was just to do a few reps up to the point of knee cave,
Front Squats
65# 1 x 5
75# 3 x 3
I took Joe’s suggestion of wrapping a towel around the bar and that really helped the bar not kill my bony neck/clavicle area. On the first set, I tried out the pussy pad, but that was too thick. First time at 7% lbs. so I was happy
Seated Good Mornings
55# 2 x 5
60# 1 x 5
First time at 60# went well. I was able to keep a low bar (or lower than usual) position on my back, but I see how this will be challenging with actual weight on the bar. Next time I’m putting a 25 lb. plate or two on the bench rather than the 10 lb. plate – a bit higher would be better, I think.
Bulgarian split squats
BW 3 x 10
My balance is slowly improving as my hip muscles strengthen up.
supersetted with
HLRs
1 x 5 straight-ish legs
3 x 10 bent legs
I need to figure out a better set-up. I’ve been using the Smith machine set to the highest level, but this isn’t high enough for my straight legs to clear the ground. What I really want is some ab straps to take to the gym with me. Anyone have the Valeo hanging ab straps?
Today’s training was a 40 min. run for 4.5 miles – my longest distance ever!
The good thing about putting the bar lower for your seated GMs is that it forces a contracted upper back. I’ve never tried low bar for the seated GMs but must do so now. I noticed you shifted your legs a bit trying to find optimal placement. This seems to be the hardest thing about this move for me . . . figuring out where to put my legs.
In the background of your seated GM vid is a cable machine with handholds that you could use to do your HLRs. That’s where I do mine. And I use a neutral grip. I can’t imagine the Smith machine gives you the clearance you need.
Snapper, foot placement on the seated GMs is very tricky. My hip flexors can’t take it when my stance is wide. If my inner thighs are hugging the bench, that seems to be the right foot placement for me.
The handholds on the cable machine are a great idea…facing outwards of course.
That was a good looking session and congrats on the run length.