Ha my competitiveness is dangerous with yoga as well. “If that chick can bend like that, so can I!”
I had to take the Jung test for a class, found out that I’m a fierce competitor… no shit?!
Ah the overhead stuff kills me too with where to position it. I’m constantly praying that the bar won’t go too far back and fall on someone ;(
I’m glad you had fun in the gym, with MP and pull PRs to boot. Fine pulling babe.
nice pulling indeed. what does that sign on the wall say? i’ve been trying to piece it together but its still got me stumped.
glad to hear you had a nice session. i love that feeling when every part of my body feels ready to train and i get to tear things up. congrats on the press PR!!!
Military PR’s are the most rewarding for me, next to deadlift PR’s. Nice work getting both in one workout.
Also, vanity and fancy clothes are perfectly valid reasons to not shovel food in. I applaud you for having the two and resisting the other. 
[quote]Kristoph wrote:
Also, vanity and fancy clothes are perfectly valid reasons to not shovel food in. I applaud you for having the two and resisting the other. :)[/quote]
I too have debated this lately, as far as eating to gain strength vs being pissed because my clothes don’t fit. I could add a lot of muscle down my backside and be pretty happy about it. Too bad I tend to put the fat that goes with it on my hips and thighs and I really don’t want to have to buy all new clothes.
I’ve never done yoga but I think it might help with making some of the neurological connections I’m lacking. My brain still has a tough time recognizing that my lats and hammies even exist.
why do you do RDLs instead of regular DLs? Just curious.
Nikki, I was praying that the bar didn’t go too far behind me and rip my shoulders out! I have new respect for the Oly lifter among us.
alexus, the sign says something about “do not kick the heavy bag”. There is a punching bag sort of thing immediately off-screen to the left. Its stupid…only the young kids come in and hit it or kick it. I’ve only rarely seen someone use the bag who really is going after a bag workout.
Kristoph, in the interests of full disclosure I recently crossed out all my military press PRs because I discovered that my at-home oly bar and two of the gym oly bars weigh less than 45 pounds. This explained my inconsistent results, but also invalidated my prior PRs. Now I’m being very careful to calculate new PRs using the full-size oly bars only. Cliffs’ notes: not really PRs, but I’ve gotta start somewhere!
Powerpuff, eating to gain strength is a perfectly valid goal. That is what Frenchie has successfully been up to for the last few months. Me? Being absolutely honest with myself, I lift more for vanity reasons than strength reasons. The only reason I’m focusing on strength is because I’ve met my physique goals and otherwise wouldn’t have anything left to achieve in the gym. Thus, eating more for more strength at the expense of my vanity doesn’t work for me.
Bre, my primary lift is sumo deadlifts. I use RDLs as an accessory lift for building glute and hammie strength to help my sumo deadlift. I also use cable pull-throughs and barbell hip thrusts for this purpose and exchange them in and out of my trainings. I can’t lie, RDLs also are a great ass workout to keep perkiness alive.
Congrats on the PR, I hate milies with an abiding passion so I ding your persistance admirable.
she said my name! gloats
i feel speciul now.
Nice PR on those deads. and if you can pull that up 3 times it means you can add more weight
and love love the way your shoulders pop when you lift.
Not an easy thing to do, but you managed to get gorgeousness & Getty in the same vid. Great work!
Joe, I WILL get better at MPs. Plus, its a good shoulder workout and I’m partial to a set of good shoulders.
Frenchie, the next step is pulling 225 from 3 risers, then 2, then 1, then off the floor for my lifetime deadlift goal. That’s my evil plan.
print, agreed that the radio was kind to me during that video. That is one of my favorite bands.
Sunday’s training was once again a good day because all the body parts were answering the call.
5 minutes on the treadmill, up to a 3 mph, walking pace to warmup. I got on and off without incident, although I once again got distracted by the person next to me and turned my head! Seriously, how stupid am I seeing as this was exactly how I hurt my knee in the first place. My sister suggested not ever getting on that thing without noise-canceling earbuds and I must say that I agree with her.
Squat Rehab
Bar 1 x 5
65# 1 x 5
85# 1 x 3
95# 1 x 1 <–knees good
100# 1 x 1 <–some knee movement
105# 1 x 1 <–knee cave, but this was the most weight I’ve squatted so far in 2011 so I was happy.
What I see is that my right elbow is too far back and not even with my left elbow. I think I’m skewing to the right somewhat as well. The knee cave is self-explanatory.
Box Squats to 4 risers/step
95# 1 x 3 <–some knee cave
85# 1 x 3 <–some knee cave
Bottom line: I’m still struggling with knee cave on my squats, but at least I’m getting after it again.
Bench Press (3s week)
Bar 1 x 5
67# 1 x 3
76.5# 1 x 3
86# 1 x 3 <–money set, butt off bench for last rep
I don’t have a recorded rep PR for this weight, so I’m counting it. Anything above 85 lbs., I struggle for any reps past 4.
BBB 60# 5 x 10
This was challenging me, finally. I doubt I could make all 5 sets with 65#, so I’ll try 62# next time. The volume doesn’t seem to hurt anything, and I do think its helping my bench and MP.
1 armed cable rows on Swiss ball
37.5 2 x 8
This weight was a real challenge. I should have done more sets to balance out all the pressing.
Dips
BW 1 x 20
I just threw this in as I was leaving. I love dips!
woo hoo! training is coming along quite nicely. Hitting PRs on everything! Good stuff Ms. Kimba.
I also forget how incredibly looooong your legs are. So jealous!
First and foremost, hooray for PR’s! On to the squat itself, and my newbie questions…
I can’t tell if it’s the angle or not but it looks like you’re offset slightly to the right of center? Your right elbow is definitely back farther which, in my bodyweight test run just now, made me turn to the right.
As for knee cave. I know it’s bad in the powerlifting realm, but the olympic lifters do it like crazy when standing up their cleans. Why is it okay for them and bad for, well, not them? Is it purely from an aesthetics standpoint or does it indicate a muscular weakness/imbalance that’s detrimental to full-power squatting?
Lastly I admire your resetting of the military PR’s. That’s got to be irritating to say the least but you (both the royal ‘you’ and the Kimba ‘you’) want an accurate measure of your strength. Good on ya.
Edit: Forgot! So it looks like 95 is your TM for the benching? If that’s the case, 63% for 5x10 AFTER squatting with a PR no less is good stuff. I personally wouldn’t do it but I’m lazy. grin
WTG Kimba!!
and no knee or heel pain?
Im wondering about warm ups other than the treadmill before squats…maybe that you would do some good??
hey look at you with the bench PR, outstanding. Looks like the weight is coming up on the squats and you’ve got to love the cinematography.
Snapper mentioned you had problems with knee cave as well over here, Kimba, so I decided to come over and go through the log. I have learned a whole lot more than anything about knee cave in the process. Roman Chair orgasms, Octopus on crack O faces, and a few other tidbits.
I think starting my own rehab, I will be doing higher volume lower weight sets of squats, and working in pull throughs, the glute/hip thrusters, and had already started with the Bad girl machine. I noticed something on my end sets of squats the other day when I really tried to keep the knees wide, I felt my femurs rolling inside my hip socket, and felt my hips rolling forward and up as I came out of the hole. I think that might be the key to it, for me. Tried a few bodyweight squats like this a few ago, and my knees were actually moving out as I came up out of the hole, instead of in.
Oh yeah, does anyone know exactly what causes knee cave anyhow?.. I have heard being imbalanced, with stronger quads than hams/glutes, but it doesn’t make sense to me, why would that cause an internal rotation? How can I be stronger with my knees turned in in a vulnerable position than with them straight up and down… makes no sense at all. anyhow, good luck with your struggles, I am just starting my rehab.
I love reading your training Kim, so much self-discovery in your posts, I love it.
And duh, you’re awesome at dips, you should definetely love 'em.
I’m not, so I throw them in for punishment =)
Oly lifters tend to knee cave standing up their MAX cleans. Most think that some knee cave is probably inevitable on max efforts - but that it is not something that you want occurring regularly on work sets. There is a thread over on the Oly forum about precisely this
Great job with your squats!
I heard that women tend to knee cave more than guys. They reckon it is because our femurs are set wider and we have a greater q angle (where the femur angles towards the knee).
ogre - i think different people have different hip socket / femur bone alignments and different upper / lower limb ratios… and all of that makes ideal positioning for squatting a very individual thing. i can’t get over that some people just seem to do it perfectly without even needing to be told… and i’ve worked my ass for for about one year now and the movement still doesn’t feel smooth or natural for me.
the teardrop thing… on the outer part of your quad… think it is that that pulls your knee out… but there is also a kind of knack (that i’m just starting to learn) with pushing your hips up and through (and tilting your femurs) so your knees stay out hard.
dammit. why do squats have to be so hard? cries…
Very nice work going on in here, Kim! Squat looks pretty good. I see what you mean about the asymmetry. Have you ever had your chiro do a squat analysis on you? She might be able to give you some valuable biomechanical feedback. Just a thought.
How’s the knee doing? I’m assuming that you haven’t run on it yet.
Glad to read you’re feeling well and seeing the benefits of bbb with your bench and MP. Now, why aren’t you bbb squatting and dling?
[quote]veggiestrong wrote:
Very nice work going on in here, Kim! Squat looks pretty good. I see what you mean about the asymmetry. Have you ever had your chiro do a squat analysis on you? She might be able to give you some valuable biomechanical feedback. Just a thought.
How’s the knee doing? I’m assuming that you haven’t run on it yet.[/quote]
I don’t know if it relates at all but I had some asymmetry to my back with my left shoulder blade a big winged. I’ve done a lot of rehab, and stretching of my pecs to get it buttoned down. I don’t know if that would account for the one elbow being a bit off or not. Maybe it’s not something that you do all the time. You could PM Levelheaded and have him take a look at it. He’s usually over in the rehab and injury forum. He might have an idea as to the source of your knee cave as well.