her enthusiasm is inspiring!
Agreed! And I’m enthused that you’re enthused.
Can’t wait to hear back on the 225! Kill it woman!
The mind is willing, but the body is a little bit weak.
Friday night training was a bit of a mixed bag. My heel was feeling a bit “off” so I figured heavy rack pulls wouldn’t be the thing. Decided on squat rehab instead.
Squat Rehab (to 4 risers/step because I was again feeling unsure of depth)
Bar 1 x 5
75# 1 x 5
85# 1 x 5 <–knee wiggle on last two reps. uh oh.
1 x 5, better, 1 x 5 <–knee cave on last two reps.
So this was a fail on numerous levels. I could feel some pulling in my injured heel. Bad. I got knee cave on a really low weight even with a high box. Bad. AND, after I got through with the rack, a friendly dude who I see often in the weight room informed me that the bar I was using was a light bar – 40 lbs. at most. So the above weights are even lower in reality.
I might let squat rehab go for a few weeks while I regroup in both body and mind.
Bench Press
Bar 1 x 5
66.5# 1 x 3
76# 1 x 3
All of the above with the “light” oly bar. Now I know that there are two bars in my weight room that are lighter than 45 lbs., I can identify them and I won’t use them in the future.
76# 1 x 3 <–with “real” oly bar
85.5# 1 x 3 <–failed on 3
I was actually relatively happy with this. Now I don’t know which of the “PR’s” I’ve previously posted for bench were using the light oly bars. So, I’ll take this and move on.
Dips
BW +10 3 x 10
Chest supported rows
25s 3 x 12
Shallow Incline DB Flye Press
17.5# 3 x 12
So after feeling that my heel wasn’t yet 100%, I focused on upper body bodybuilding style. Got a burn, got a pump on and then called it a night.
This morning I ran 3.1 miles on the treadmill at 6.0 (10 min./mile pace). It felt easy in terms of breathing and heart rate, but during the run my left ITB starting aching. To date, this has never happened while running. Its still a bit sore, so perhaps I’ll have to back off on the running a bit too.
So much for the New Year’s intention to “not get injured”. However, life is full of setbacks and I don’t intend to suck at dealing with these. I’ll figure something out.
To end this on a more positive note, as I was leaving the packed-to-the-gills gym this morning I was putting my warmup pants/sweatshirt on over my shorts and tank top when I engaged in some small talk with a lady about my age or a bit older. She said to me, “oh and I was just admiring your biceps”, to which compliment I said thank you. So I may be a bit beaten up and lame and not on top of my strength game, but at least its all still looking pretty good. 
I always enjoy reading your posts. It’s like chatting with a friend over a cup of tea. The ups and downs. And I love your brutal honesty and almost always refreshing take on every situation.
Don’t know what to say about your squats. What do you mean by “put squat rehab on hold.” Do you mean not squat at all (gasp)?
Hang in there.
And, yeah, you rock the hotness.
you do rock the hotness. i love it how you lift in glasses, too. very classy 
This too shall pass…
running on the treadmill doesn’t sound like fun…coupled with your hurt heel, maybe you were trying to land differently, causing other things to hurt?
Hey
I just watched your BB hip thrusters ( I think thats what they were called…) That would work the hams as well right? I am thinking I might actually be able to do those with what I have at home…I could make the padding part with some foam pipe covering or something… I really need to find some good ham working movements!! (with what I have at home…)
Kimba: Have you ever run and squatted in the same day? I find both those activities stress my IT band. You just have to stretch that fucker. NO biggie. You’ll be fine. I know your ArT person doesn’t want you to foam roll, but there is nothing better for that IT band. I foam roll before and after every run and before and after every workout.
After my squats on Fri, foam rolling my IT band on saturday night was sweet, sweet pain. Owwww!
Also, I’m not sure this will be comforting to you, but I am always managing pain. I stopped the box jumps this cycle because my ankle hurt–that’s a recurrent problem for me. It’s hard to know what are breaking points are, but I often feel I’m rubbing up against mine. That’s part of the game or at least that’s how I play.
From my perspective, you had a damn good squat workout out on 1/15 (yes I reread your log) hitting multiple sets of 10. Just keep squatting. If you want to grease the groove and create a new movement pattern, I don’t know that you need the risers, just drop the weight and hit the reps–sets of 10 and 20 squats at any weight are going to make you stronger. When I had to relearn a skill in gymnastics or break a bad habit it was numbers numbers numbers.
I believe I’m improving right now, because I’m heavier. At 115 or so, I struggled to make gains. I’m much stronger at 120. Of course, I felt like the incredible hulk in my suit jacket on Fri, which left me wondering just what I’m doing to myself. I know that weight gain is non negoitable for you, and I respect that. You’ve chosen a very hard road. YOu can’t forget that.
Finally , consider the possibility that you are overtrained. I’m reading btw the lines here because you are such a positive person, but the recent weight loss and sleep problems, I believe those are symptoms of overtraining. You just may need to back off.
Nice insights Nadia!
And I agree in that one can definitely learn to train with an injury and learn to push up to the breaking point while not further exacerbating it. If >85lbs tweaks the foot at low reps, then maybe squatting <85 for higher reps isn’t such a bad idea. And it will indeed make you stronger!
Or perhaps even a squat variation, like training front squats for a bit - you’ll have to start out at a lower weight as it is, but at least in this way you’re still squatting, and maybe giving your heel time to heel with this new movement. Just a thought.
At any rate, and I know you know this but I’ll i say it anyway, training commensurates with life, both body and mind (as you said) - so don’t be afraid to switch your training to compliment everything else that’s going on. And if you decide to scrap squats for a bit, then you got my support.
That sucks about the heel but I have a feeling you’ll find away to work around the injury. Do what you can, and let the foot heal.
rackpull and hipthrusts vids for the win!
sorry to hear your foot is still a pain.
[quote]Nadia Comeandeat wrote:
Also, I’m not sure this will be comforting to you, but I am always managing pain. [/quote]
Yes. This is true. Especially as we age. My shoulder aches a lot. I wouldn’t call it pain. It’s more extreme exhaustion. And since squatting heavier, my psoas hurts. I just try to tune it out. That being said, it’s VERY important to know how to assess when pain is something to push through and when it’s not. And only you know your body well enough to make that determination, Kimba.
Someone in the gym told me that I have a twin too. It was just a lame pick-up line, but he said that she has an awesome back and squats 405#.
So while you want to trade places with your twin for the weather, I’ll trade places for my twin’s back and strength 
Your positivity is inspiring and I need some.
“My heel hurts, ITB hurt during running, but at least it’s still looking pretty good.”
You’re amazing, now take it easy :*
your foot?oh no! 
well kimba,you are a great support ,and I will be pulling for you. sending healing vibes and training vibes…gotta make some mojo happen ffs!
Snapper, I actually make a delicious cup of tea and I know we’d have a fine time chatting it up. Don’t worry – I like squatting and don’t intend to give it up. Its just so discouraging sometimes. Thanks for sharing your own pain management struggles. The balancing act of knowing when to push and when to back off is the real game here.
Alexus, I absolutely have to lift in glasses because I’m really quite incredibly blind. Me putting the right plates on would be hilarious without them.
Betty, you could be right you smarty-pants. My heel actually has never hurt while running but unconsciously – who knows. Actually, now that I think of it, I haven’t told the whole story of the treadmill incident yesterday…
I was running along and I turned my head to look at the person next to me. Immediately, I felt my left foot slip off the belt and slide onto the non-moving side of the machine. Stumbling, I grabbed onto the handrails and got back on track, sheepishly hoping no-one had noticed that I ALMOST FELL OFF THE FUCKING THING. I didn’t feel anything tweak right then, but shortly thereafter my left knee started feeling weird. So, as I sit here icing the knee (despite the fact its feeling lots better) I’m hoping that rather than an overuse injury, I just have a stupidity injury.
coyotegal, those BB hip thrusts are AWESOME for hammies and glutes. Hits them hard and with no mercy. You can pad the bar with a big towel or even a pillow.
Nadia, what you’ve written here helps me so much. Just to know that I’m not alone in dealing with pain management is so important to me. I like the idea of dropping squat weight and going for reps for awhile. As for overtraining, its probably more life stress than anything. And the new bodily stress that running is putting on me, which I welcome but which scares me since its all new and thus its impossible for me to manage the cost-benefit threshold well. The good news is that I’m now back to normal weight and normal sleep. Now its just time to get back my “normal” training.
Maschy, thanks so much for being you. Front squats are a killer idea. I’ve always wanted to try these but have never been able to fit it in. The same with overhead squats. With all the help in the PW Compound, I know I’ll figure out the way.
Joe and Frenchy and Brute, thanks so much for your support. group hug.
Nikki, I usually have enough positivity for the both of us. We’ll support each other – its the only way everyone can reach amazing.
Seriously – thank you all for being here. Without you guys, it would be hard to get up the motivation each and every day to continue the fight.
I’m always managing pain, too. You are certainly not alone. I think it’s just something that happens to those of us who have been active for a while. Exercise is fantastic for wellbeing, strength and body comp, but it’s hard on the joints.
I’d see a physio to get the knee checked out, just in case, but yes, stretch and roll the ol’ IT band. I’ve had no end of knee pain from that bugger being too tight.
Here to point out that as much motivation as you get from around here, and for which you’re thanking us, you give it back, too.
thousands of miles away and freakishly small, there’s still times that i tell myself, “fuck, if kk can do it, i’m gonna hafta do better.” I know that can come off as awful, but it’s a way that i look up (down?) to you.
you’re worth having around here, lady.
A few weeks ago I got distracted by…well thats not important, so I got distracted by something and walked into the smith machine. I had a knot that lasted for a week and several of the brotards saw it as well. You are in fine company.
Cal, I really admire the way you find a path through your body’s various grumbles. Definitely channeling you here today. Indeed, I’ll see my chiro/ART lady before running on this knee again. I’m in this for the long-term, not just for this week.
CBear, not awful – I’m just awfully flattered that I can motivate your fine ass. I think of you and your cattle prod often when I’m just about to wimp out on something. You give a fine bitch slap too.
Joe, thanks for making me feel less of a klutz…we can fall off things and run into things together!
Sunday night training was good, just because I was able to do my planned workout without my sore knee or sore heel limiting me in any way. YAY!
Military Press
Bar 1 x 5 <–with the 45 lb. oly bar
51# 1 x 3
57# 1 x 3 <–money set
I was happy with the money set. As of today, I am wiping out all previous PRs for this lift since most of them were doubtless performed with my under-weight home oly bar or one of the underweight gym oly bars.
Sumo Rack Pulls (4 risers)
135# 1 x 5 warmup
155# 1 x 5 warmup, but not explosive enough so re-did it, 1 x 5 – better
175# 2 x 5 <–good, feeling this in my ass right where I should
185# 1 x 5 ← good
190# 2 x 5 <–some reps better than others
I am trying to implement MM’s advice to be explosive, to initiate the lift with my legs and ass and to keep my upper body motionless. I did better at 185 than 190. However, my pulls at 190# looked much more explosive and faster than last week. And, my heel didn’t hurt any more after pulling than it did before pulling (slight discomfort, its at about 95%).
Seated Shoulder Press
22.5s 10/9 - failed on 10L/10
After the rack pulls, I decided to sit myself down and work on upper body. I am trying so hard to find the line between training hard and training around my current injuries. This is the most weight/reps that I’ve done in awhile on this lift, so I was happy with that.
yay for only slight discomfort!