[quote]kimbakimba wrote:
By the time I was done, the high-school kid curling in the squat rack had finished up.
[/quote]
Seriously!??
BTW, I know you’ve attacked your knee cave every way you can, but what worked for me was ATG squats with superlight weight.
Good health to you Kimba. Take care!
Ugh. That knee cave must be so frustrating for you.
However, I know that you are persistent. And methodical. And you WILL conquer it. I know it.
Hope our little TB patient heals up fast. xo
Hello poppin’ into your log cause I noticed from your avi pic how nicely you wear a pair of jeans, ha!
Anyway, squat issues are almost always more form issues than strength issues. SO YAY that means all you can really do is tinker and improve.
One of the biggest things that helped me was A) box squatting and B)REalizing I had an insanely weak core which really started to make my form look AWFUL and turn it into a good morning when the weights got heavy.
SO hello! and Goodbye!
You “don’t mind” 400 repeats-you ARE crazy! Congrats on the bench press pr!
woot, congrats!!!
Your knee cave issue confounds me. have you tried REALLY wide squatting?
Came in hoping for pictures of running shorts…
Decided to turn disappontment into eager anticipation!
On the knee cave, it is generally considered to be due to weak glutes or glutes not firing. They are the primary abductors of the hips so when they aren’t strong enough the quads and adductors will take over to move the weight.
Activation: a few sets of single leg glute bridges before squatting
Strengthen and Patterning: as mentioned by Arachne, below parallel squats (it’s mostly glutes below parallel) to build strength. And keep using the mini-bands around the knees and really push against them coming out of the hole - this will build the pattern and some strength.
Gawd Single Leg Glute bridges are the FAWKIN SUCK.
yes I does them.
powerlifting or not, I’m still dropping in 
good job on pushing through despite the revolutioners and being sick.
wall squats for 30 minutes every other day helped me. But you need to be a special kind of crazy to put yourself through that.
rest up and come back stronger.
Have you ever been assessed by a good sports physio? One with a training background should be able to figure out why you can’t keep your knees out.
Anyway, glad you are on the mend. I felt good for a bit and am now feeling ropey again. Bleh. Anyway, don’t rush back in all crazy like.
And Frenchie, 30 minutes of wall squats? Are you fucking nuts?
It really warms my heart to come in here and see SO MANY FRIENDS making helpful suggestions about my knee cave. Wow.
I had sort of given up on it in my mind. But you guys aren’t, and I now have lots of great things to try on my next squat day! Thanks for the support.
Still not feeling great and still coughing like a TB patient. I was just shopping in the Trader Joe’s and had a complete coughing meltdown in the chips aisle. People were scurrying away quickly to avoid my plague. Still, there is improvement (less coughing and more energy) so I’m gonna wait it out without reverting to grumpy bitchdom. Or, I’ll try my best to avoid grumpy bitchdom, no warranties.
I did train yesterday, a military press deload day, THANK GOD for deloads. I managed 5 sets of 6 chinups so I was pleased with that given the circumstances.
Now getting ready to go out with friends to a new, super-swanky steakhouse on the waterfront. There will be the trifecta of cheat meals: booze, white flour and sugar. Mmmmm…worth the bloat.
cheat meals sound heavenly.
steak house ftw!!
Cal - yup 30 minutes 2-3 times a week which included plenty of falling on my ass. So much anger and frustration involved but I vowed to get the hang of them. I was having trouble with sitting back and knee cave. Coach told me to do those and I took it to heart. Basically I credit learning technic for my big jump in numbers last year.
sorry for the Hijack Kimba.
Not a hijack, Frenchie. I’m willing to try your crazy wall-sitting if it will make my knee cave go away.
Detoxing a bit this morning before heading for the gym.
Cocktail was: tangerine infused vodka with pineapple juice
Appetizer was: stone crab claws, crab cakes, salad with avocado creamy dressing
Dinner was: filet mignon Oscar, best onion rings ever, lobster mac n’ cheese, skillet potatoes with onions
Dessert was: lemon layer cake (about a 1/2 pound slice!), cheesecake with butterscotch sauce
I had to wait to eat my oatmeal until 10 AM to be hungry enough for it.
It all was delicious going down, but all I want to eat today is nice, clean lean protein and veggies.
Your leg cave…do you do it with just the bar?
Also mmmmmmmmm on the nice meal!
coyotegal, no the knee cave doesn’t happen with just the bar. It happens at about 100 lbs. or so. It can happen at lesser weight on the second or third rep, when the first rep is OK.
Today’s training was a deadlift deload day.
Good Mornings
Bar 1 x 5
65# 1 x 5
75# 1 x 5
85# 1 x 5
95# 1 x 5
Trying to get as low as possible.
Sumo Deadlift
from steps 95# 1 x 5
from floor 95# 1 x 5
from steps 115# 1 x 5
from floor 115# 1 x 5
from floor 135# 1 x 5
I haven’t tried pulling from a deficit in awhile, and this went somewhat better than I expected. I have difficulty getting so low without rounding my back, but the videos looked decent
Barbell Hip Thrusts (Shoulders on bench))
135# 7/8/8
I really ran out of steam on these. Still not 100% recovered from the chest cold and clearly the booze and rich food took their toll.
You’ve been struggling with the knee cave for as long as I can remember… don’t give up!
I really haverno helpful input (um as usual) except that getting checked out by a sports trained physio sounds like a REAL DAMN GOOD IDEA.
HANG IN THERE! You’re a Soldier.
It sounds like the DL form has come around pretty well.
I have to say you know how to eat well, thats for damn sure.
a drool enducing meal, nice work on the sumos.
Glad the TB is clearing up!
[quote]kimbakimba wrote:
Patch, one of the things I like best about running is that I can stay warm and comfortable even in the cold with relatively little clothing on. At least as compared to cycling. Granted, cold and wind needs more clothing, but not much more. A good resource on what to wear is the Runners World What to Wear calculator: Runner's World
If the link doesn’t work, just google runner’s world what to wear.
What I wear on my legs down into the 20s F is a pair of tech fleece tights. If it were windy and colder than that, I would layer a pair of nylon wind pants over that, or wear my Craft XC skating pants which are close to these:
http://shop.craftsports.us/women/bottoms/axc-pant.html
Honestly, try it and see. You’ll likely be warmer outside running than you think you will.[/quote]
Thanks! That’s a great starting point.