There is a Santa hat video waiting for you in my log.
Snapper, no I’ve never ever done anything with running. I tried one or two times when I was in grad school, but quickly gave it up when I couldn’t figure out how to defeat the dreaded side stitch. This is really my first foray into running. A 5K race might be a possibility. We’ll see how much I actually end up running.
Joe, you were a fast runner! Why did you give it up?
Cal, my pace right now is about what yours is and I feel that I’m working really hard to get it. Running takes a huge amount of energy.
I did buy a Santa hat. What to do with it?
[quote]kimbakimba wrote:
I did buy a Santa hat. What to do with it?[/quote]
You would completely rock the hell out of this look.
[quote]kimbakimba wrote:
Snapper, no I’ve never ever done anything with running. I tried one or two times when I was in grad school, but quickly gave it up when I couldn’t figure out how to defeat the dreaded side stitch. This is really my first foray into running. A 5K race might be a possibility. We’ll see how much I actually end up running.
Joe, you were a fast runner! Why did you give it up?
Cal, my pace right now is about what yours is and I feel that I’m working really hard to get it. Running takes a huge amount of energy.
I did buy a Santa hat. What to do with it?[/quote]
I got runner’s knee in both knees, then I got lazy and stopped stretching when I returned to running it started causing issues with my dead lifting. I should get back to short distance running 5k for the cardiovascular benefits if nothing else.
giterdone, you mean I need more than a hat? 
Joe, I was really shocked at how short a distance 5k is. Anything I can knock off in less than 30 minutes and say I’ve done hard cardio sounds like a great deal to me. Also, limiting the distance would also seem to limit the risk of injury.
Today’s BB style training:
Squats
Bar 1 x 5
65# 1 x 10
75# 1 x 10
80# 1 x 10
75# 1 x 10
65# 1 x 10
Bench Press
Bar 1 x 5
65# 1 x 5
85# 1 x 3 <–failed on 4…again.
65# 1 x 15
HS Independent handle pulldowns, alternating
37.5# 1 x 20
Triceps Rope Pushdowns
25# 1 x 18
Med Ball Overhead crunches
1 x lots, half done double-time fast
Curious about your long-term squat plan. Will you return to 5/3/1?
Nice work, as always.
[quote]kimbakimba wrote:
giterdone, you mean I need more than a hat?
[/quote]
Love it!
Excellent work indeed Ms. Kimba!
And good question Snap - I’m listening…
[quote]Mascherano wrote:
[quote]kimbakimba wrote:
giterdone, you mean I need more than a hat?
[/quote]
Love it!
Excellent work indeed Ms. Kimba!
And good question Snap - I’m listening…[/quote]
I like the way she thinks.
If you don’t already have one, PM me your address and I will courier you a Santa hat…just sayin’
Snap, Wednesdays are my “Off the 5/3/1 Reservation” Day. Generally I do high reps, low weight with my trainer-dude. Then I do squat rehab on another day, which is low reps pushing the line between weights that cause knee cave and weights that don’t. When I feel that I’ve beaten knee cave, I’ll return my squat to 5/3/1. Right now, there is no point to that.
Maschy, if I meet my Santa hat obligations, then you should too. Take the hat offer. 
[quote]kimbakimba wrote:
giterdone, you mean I need more than a hat?
Joe, I was really shocked at how short a distance 5k is. Anything I can knock off in less than 30 minutes and say I’ve done hard cardio sounds like a great deal to me. Also, limiting the distance would also seem to limit the risk of injury.
Today’s BB style training:
Squats
Bar 1 x 5
65# 1 x 10
75# 1 x 10
80# 1 x 10
75# 1 x 10
65# 1 x 10
Bench Press
Bar 1 x 5
65# 1 x 5
85# 1 x 3 <–failed on 4…again.
65# 1 x 15
HS Independent handle pulldowns, alternating
37.5# 1 x 20
Triceps Rope Pushdowns
25# 1 x 18
Med Ball Overhead crunches
1 x lots, half done double-time fast
[/quote]
It seems short to you because you are built for speed and have a fantastic cardio base already. Lots of people can’t even come close to running 5k.
Kim, NO! You do not need more than a hat. Giterdone’s suggestion was more like a maximum of what to wear, but less is always appreciated ;D
Great work Dahlin, that high rep bench set is killer!
Not sure if this will interest you. But have you thought about doing 2 sets of 3 on your 85 bench w/a 2min rest?
I’m assuming your goal is 5? Ha! I know you’d actually being doing 6, but who’s counting?
[quote]
It seems short to you because you are built for speed and have a fantastic cardio base already. Lots of people can’t even come close to running 5k.[/quote]
I just did a Charity 5k, in the frigid cold and it’s was definitely WORK! I’m so not built for it. Go for it Kimba, it’s fun in a really odd way.
Kimba in only a Santa hat would be HOT!!! Or a Santa hat and that red thing in the pic giterdone posted…
tiny freak!!! can’t wait to see how hard you kick 2011 in the ass. =+)
Kimba: I think that the high rep drop set 65x15 that you did is what is going to help you bust through and get back to your 85x5 bench. To some degree, I’ve found 5-3-1 hard to implement. Because we lift a relatively modest amount of weight, the percentages don’t quite work out for us. That is, unlike someone who benches 200lb, 90% of our max is too close to our actual max to allow us to train submaximally for the period of time required to truly progress.
Of course, thinking I was following the problem (and not wanting to reset to the point where I felt like I was starting back at zero) I spent more cycles than I should have banging away at weights I could only get for 4 or 5 reps.
Jim Wendler wrote this somewhere: “You can test or you can build.” I’m not sure that is an exact quote. But, I think the point is don’t spend too much time dancing close to your max. Bust out the reps, train submaximally.
By the way, I’m not sure if I’ve said this, but I’ve seen your bench videos. You have a beautiful set up. You’re a hot bencher.
Also, please feel free to take everything that I’m saying with a grain of salt. I’m not an expert by any means. I’m just struggling with the same issues and hoping that my of late high rep sets will get me past some of my blocks. I’ll know in another cycle or two.
Hmm…I wish I could help with the bench situ. The best advice I was given when struggling with busting through any plateaus was to “shake things up” - so maybe any of these other recs that deviate from the 5-3-1 might be a good idea to try.
Oh, and this:
[quote]Nadia Comeandeat wrote:
You’re a hot bencher.
[/quote]
sigh. its true.
I should warn you, doing 5K races can become addictive. Damn it, all this running talk has me looking at new running shoes.
Joe, I see that I am tempting you with the running. You are right, of course, that a 5K being short is entirely relative to someone’s cardio fitness. I think its short compared to the cycling distances that I regularly do.
Nikki, as the queen of volume yourself I appreciate the love for the high rep sets. They definitely have their place.
Print, you bring up an excellent point and there is nothing to be lost from trying. I fatigue pretty easily, so might have to go with 2/2/2.
lil, I was a bit surprised that running IS kind of fun. I’d always had such a negative association with it due to the side stitches that I couldn’t shake.
Greeney, I am strategizing a picture with just the Santa hat. We’ll see if I can make it work.
deja, I’ll be here in 2011 doing the same things I did this year, only better. You are the one with all the excitement going on!
Nadia, thanks for the “hot bencher” image. I do like mixing things up, and my high-rep Wednesdays are a nice change from the 5/3/1 based sub-maximal training. Which, as I think you pointed out, isn’t all that “sub-maximal” at our much lower weights.
The image of Maschy shaking things is always a good thought. Honestly, I think I need to do more DB bench to train my weaker left side. That would DEFINITELY be a shake-up.
[quote]kimbakimba wrote:
lil, I was a bit surprised that running IS kind of fun. I’d always had such a negative association with it due to the side stitches that I couldn’t shake.
[/quote]
I thought you might be rethinking the runnning after the cold air wrecked your sinuses. I’m glad to read you’re not. Like others have said, I suspect you are well suited to it. Keep us posted on your progress.