Kimba, Hope you had a nice Thanksgiving. And wow, I am super impressed with your last 2 runs. You are just flying! Your progression with the running is amazing. I love it, and I’m inspired.
Nadia, you’ve helped me so much with the running…glad something I did gave something back to you.
I have four weeks until my 5K. I found a training program online that I’ve tweaked to my 3 times per week running schedule. So far this week I’ve logged a 3 mile easy run and some hill sprint intervals. Upcoming is a 4 mile fast run on Saturday.
Wednesday night training was short but focused:
Squats
75# 1 x 3
85# 1 x 3
90# 1 x 3 <–knee cave, so quit here
Front Squats
90# 1 x 1 <–knee cave here too, so lowered the weight
75# 3 x 3
So as I’m working through these sets, some guy comes over and sits right opposite the squat rack (on the curling bench thingy) and starts playing with his phone. He’s dressed in street clothes – a jacket and pants – and doesn’t really look like he’s working out. I ignore him and he never makes eye contact with me. Finally right before my last set he comes over to me and asks me how many sets I have left. Strange way to work into a squat rack, but whatever.
Seated Good Mornings to 2 stacked 25 lb. plates on the bench
Bar 1 x 5
65# 1 x 5
75# 1 x 5
85# 1 x 5
90# 1 x 5 <–PR +5 lbs.
Still working up to a challenging weight on these.
Bulgarian split squats
BW 3 x 10
My balance is improving very, very slowly
HLR
1 x 5 <–sort of straight leg
1 x 10 <–bent legs
Stoked for you for your run you’re gonna kill it!
Uh, anyone in street clothes is officially not present in the gym as far as I’m concerned.
Weirdo!
Looks like a good training session. Hope your holiday treats were good.
Nice workout Kimba! “Short but focused” I like that. In fact I need that.
And yay for improved balance!
Great post holidays training. On to the next!
I guess there’s two reasons you’re good at dips. One is that you’re light. Heavier folks always have more trouble at the bodyweight exercises. Second reason is that you likely have a nice, roomy acromion which means they don’t bother your shoulders.
Good luck with the running training. I know you’re going to kill it.
The Thanksgiving houseguests are gone, and it will take me some time to catch up on everything and everyone. Now if you’ll excuse me, there is a bunch of white bread/white sugar based foods that need throwing in the trash…
[quote]UpScale wrote:
I was thinking shes so on fire another xmas photo shoot 
[/quote]
Any votes for red lingerie with a Santa hat?
[quote]Cal Jones wrote:
[quote]UpScale wrote:
I was thinking shes so on fire another xmas photo shoot
[/quote]
Any votes for red lingerie with a Santa hat?[/quote]
Seconded.
[quote]Hallowed wrote:
Uh, anyone in street clothes is officially not present in the gym as far as I’m concerned.
Weirdo![/quote]
totally agree.
Thanks for keeping the log alive while I was off with the holiday stuff. Whew, that was busy.
Highlights and lowlights of a couple of trainings:
I discovered that knee cave exists for me in the front squat world too. Bummer.
Got one more chinup rep than the week before (up to 24 reps in 5 sets).
Sumo Good Mornings are progressing…I’m up to 110 lbs. low enough (I think) to simulate my sumo pulling stance.
Now that I’ve got some weight on the bar, I’m really concentrating on the mind-muscle connection with my lower back. The whole point of these is to see if my back rounding issues on heavy sumo pulls can be ameliorated by a stronger lower back. Honestly, its too soon to tell if this is working.
Looking good. I would work both wide and narrow stance GMs. I find the narrower hits my hams harder, which you will need for sumo.
Elevated pulls (rack or box) are also a great way to train to get tight.
Smart training can only lead to bigger numbers.
weighted ab wheel rollouts??
i can’t even do them unweighted!!
[quote]alexus wrote:
weighted ab wheel rollouts??
i can’t even do them unweighted!![/quote]
same here lol
In all seriousness my eyes were drawn to the definition in your back. NOM! 
git, good suggestion on working all stances. That makes alot of sense.
Joe, I do hope you are right. Bigger numbers are very hard for me to get. I’m generally alright with that, but I do love seeing SOME progress!
alexus, its so funny. Every one of us has things that we are great at, and things that are challenging. I’d trade my dips and ab rollouts for a decent squat anytime! Alas.
Frenchie, aww…thanks for the kind words.
I skipped my Wednesday night training for a good cause…hearing the Allman Brothers play the entirety of “Eat a Peach”. And play it well. This kicked off my birthday celebration which continues today!
[quote]nlmain wrote:
[quote]alexus wrote:
weighted ab wheel rollouts??
i can’t even do them unweighted!![/quote]
same here lol
In all seriousness my eyes were drawn to the definition in your back. NOM!
[/quote]
x3 to all of this!!
Hi Kimba…your rockin my world!
Well the happiest of birthdays to you.
Happy birthday to one of my favorite loggers. Enjoy, enjoy.
Happy birthday! Have an awesome day! You don’t look a day over 30.