great work on the front squat PRs and those good mornings look nice and strong.
welcome to the world of Poutine 
Joe, the jump in seated GMs was also due to my doing them to 2 stacked 25 lb. plates as opposed to 1 10 lb. plate. Iād rather do more weight than go down lower because Iām trying to mimic my sumo stance.
Maschy, I hadnāt thought of the GMs as a percentage of BW. I do feel them, but I think I need more weight to really hit my lower back hard. The good news on the front squats is that, thus far, Iām actually ABLE to consciously push my knees out. It may sound weird, but on regular squats Iām just unable to do this no matter how much I think about it. You still have me big-time on front squatsā¦the only reason Iām experiencing big jumps is that Iāve never done them before. Beginnerās gains!!! WOOT!
lula, one of the greatest side benefits of taking up running is my increased ability to WALK. Seriously! I used to get really sore and uncomfortable walking long distances, but no more. The almost 6 mile walk was a substitute for a cafe bike rideā¦we just didnāt feel like riding to dinner, but walking was perfect.
Betty, I definitely was thinking āknees outā on the way up. Which is progress! No-one in my gym videos. I get questions ALL THE TIME from the guys who witness it along the lines of āwhy are you doing that?ā When I explain its to coach myself, almost everyone says what a great idea that is. So donāt be shy! I do, however, try to avoid getting other people in the frame. As for the Grow Whey, Iām ordering the chocolate flavor as well to try out. Iāll let you know!
Frenchie, thanks. I value your opinion on form. As for poutine, YEAH BABY! I never got to try it in Montreal, but next time for sure.
Today is a rest day. I actually feel pretty good, but its smart for me to take one day completely off every week and today is it.
I always take one day off every week no matter how good Iām feeling. It helps me not do something foolish since Iām engineered to be to aggressive.
[quote]cholulalula wrote:
YAY 5 miles, and quite a respectable time!!! I love the fact that you parked far away and ended up walking almost 6 miles for your food. Way far away in my mind is like, not the closest spot available to the restaurant.
Great job on all the PRs, you are clearly doing a lot of things very right.
x3 on the step ups!!
and I canāt help it, I imagine you donned in black leather, knee high stilettos, whip in hand, while doing your Bulgarians. [/quote]
BAhahahaha! I KNOW
ārespectable distanceā for me that means um, the far side of the parking lot. LOL!
OK, I lied. I scheduled myself out of having time for a run tomorrow (my usual day). So I laced 'em up today instead. 5.4 miles (longest run ever) in 48 minutes (8.53 min/mile pace). A beautiful warm late fall dayā¦I ran in shorts and a t-shirt. How lucky is that for mid-November!
My rest day is officially TOMORROW.
Joe, I agree that you are programmed for aggressive so that is a good rule for you. And me too.
Hallowed, you are funny! And the far side of the parking lot is better than most people can do. 
Best poutine places in MTL:
Maamm Bolduc 4351 Lorimer - in the middle of no where but worth the drive
La Banquise 994 Rachel Est - open 24hr, great place for an early morning snack to cut through the alcohol.
Patati Patata 4177 St. Laurent - good neighborhood to walk off the grease after.
Au Pied Du Cochon Duluth, near St. Hubert - total decadence. Poutine AND Fois Gras.
There is a world of Poutine out there Kimba
Kimba your all kinds of win in here! Front squat, GMS (one of my favs) and the running, not at a snails pace either. NICE
Poutineā¦ I donāt evenā¦
Ok yeah I do evenā¦ DO WANT!
Have you thought about switching out your front squat for back squat and running 5/3/1 with it? I know you like that program.
Frenchie, poutine and foie gras? TOGETHER?!? That sounds unimaginably delicious to me.
Upscale, thanks for the kind words!
Hallowed, yes you do want poutine. Sounds crazy, but its delicious.
Snapper, yes I have thought about subbing out front squats in 5/3/1. Iām still feeling out the front squats and seeing where the problems are in that lift. There have to be problems, right?
if you are a fois gras fan then I strongly suggest a treck to Au Pied de Cochon
http://www.restaurantaupieddecochon.ca/menu.html
they have all kinds of fois gras goodies.
Oh my god, I freaking LOVE foie gras! Makes me feel all shiny from the inside out. Mmā¦now I want some!! With gerkins and french bread and jambon and spicy moutarde! Look what youāve done!
Frenchie, absolutely we are hitting that restaurant when next in Montreal. YUM!
Maschy, I just love how much you love foie gras!
Yesterdayās training was the most I could make of the 45 minutes I had:
MP Deload Day
Bar 3 x 5
Seated Shoulder Presses
17.5s 5 x 10
supersetted with
Cable hip ad/abductions
and
Chinups
6/5/4/4/4 = 23 reps (1 more than last time)
Ab roll outs
48# abar 2 x 5
Todayās training was a run ā first time hitting 6 miles! Did it in 52 min. 38 secs. (8:44 mile/min pace). I was only āsupposedā to run 50 minutes, but I misjudged the out and back and was feeling good so I went for the 6 mile mark. Feeling good about this!
Bloody hell, takes me an hour to do that (on a good day!). You should totally enter a 10K.
Outstanding running, six miles is a good distance.
Incredible running!! 6 miles in under an hour is fantastic!! I think thatās as much it took me on a good day, too. Our tiny freak is hitting her stride. Love it!
And great work on those Chins! Theyāre coming back fast for ya, huh? So jealous!
yay for feeling GOOD!!
nice work on the running!
I love how every single time you run its a running PR LOL.
U killin it mama!
Killin it dead.
Congrats on the running. The 5K seems in the bag, thought I think a little elf hat on you would be adorable.
[quote]kimbakimba wrote: Except that we deliberately parked way far away and did a really nice 5.6 mile roundtrip walk to help burn off all the calories we ate.
[/quote]
This is a great idea, I need to make people in my life do this.