ive gotta wonder wtf is wrong with you people and your +min planks. i thought i was good until Robertson corrected me and now they’re fucking awful painful and short.
demands video.
cut 'em at 60 seconds ya reckon Cbear?
(pretty pretty please say ‘yes’)
I’ll show you my plank if you show me yours! I get a little shakey 30s into it though…can’t hold it for 3 min, thats for sure…yes, try it with weight.whole new ball game!
whens the last time you tested your 1rm on bench? I bet you could bust 100 for a couple!! cmon, just DO IT!
native & kmc, thanks for the encouragement!
Powerpuff, veggie, alexus, CBear, Betty – here is the entire scoop on my 3 min. plank. On Wednesdays I usually work out with my trainer guy. The added value he provides (besides substantial entertainment value) is that he makes me do shit that I hate. Usually he just times me doing planks and deflects my bitching and moaning. This week, he got down with me and made it a fucking competition: him v. Kimba. In case its not obvious, I am an extremely competitive person and wasn’t going to lose to him if it killed me.
And that is the whole story of the 3 min. plank.
Nikki, trust me that I don’t need weight on my back for the planks. I hate them enough as it is!
Betty, I last tested my bench one-rep max in September 2010. Time flies, and I agree that I should do it again.
Last night’s training was doomed from the start. It was a gorgeous warm day and the husband and I went out for a hour and one-half bicycle ride prior to the gym. I knew this would compromise my lifting, but chose to do it anyway. I was dead tired even before lifting my first weight. Note how much of the following is done sitting my ass down.
Box squats to 5 risers/step
Bar 1 x 5
65# 1 x 5
75# 1 x 5
85# 1 x 5
All good knees, practiced sitting back on the box and thrusting hips forward to come up.
Seated DB Shoulder Press
20s 3 x 10
Pull-throughs
48# 1 x 10
53# 1 x 10
57.5# 1 x 10
Chest Supported Rows
25s 3 x 12
Ghetto t-bar row
45 lb. plate 1 x 10
Two dudes had set up the bar in the corner and were grunting through some rows. Then they left it to work out on bench (figures) and I couldn’t help going over and doing a set with their weight. I’m bad like that.
Today I really, really wanted to run my 3 min walk/2 min run x 5 workout. But a combination of a shitty nights sleep and sore body parts from the bike ride and lift yesterday convinced me not to do it. I’m still working my way back, and need to take it slow or else I’ll get knocked back to the couch. I’m hoping for running tomorrow.
^^^ You rock Kimba!
Love that you did the same weight on those rows that the inconsiderate (and apparently weak, they WERE men right?) dudes left on the bar.
Yay for the bike ride. Hope you can get your run on as planned!
Ha! Good on your trainer for making it a challenge. And good on you for meeting it.
I can’t go any further without verifying that they were, in fact, ‘men’ and were doing t-bar rows with 1 45lb. plate. Am I reading that right? At any rate I wouldn’t have been able to hold in my laughter if I saw you go in after them. I can’t help but imagine you had a ‘bitches’ look on your face when you finished the set. 
I hate that you’re having to be cautious with your training due to injuries and bad sleep, but you should know that reading about you actually ‘doing’ that (employing caution) vs. just knowing you should helps me be better about doing the same thing. Thanks for that.
Finally, your workout may have been doomed from the start but it still looked like quality work. And if your workout was lessened, your day was improved by your pre-workout activities without a doubt.
aaaaah. well, now, a plank-off is a different kettle of fish. did ya win??? even if you didn’t 3:00 is crazy. i don’t reckon i could do that.
Good lifting, you are a better person than I lifting after a ride like that.
you are nuts for doing the workout after that bike ride.
but I still like ya 
Kimba: A 3 min plank is stout. I love that you held it to kick your trainer’s ass. Mental fortitude is a beautiful thing.
So is a core of steel–which you obviously have!
veggie, yup those dudes were weak.
Kristoph, I am happy to amuse you as well as modeling caution. All good.
alexus, I did not win. damnit. But he had me at a disadvantage since I’d been working out for the previous hour while he’d been standing around.
Joe, I knew it was a dumb move but I just couldn’t let the first really nice biking day of the season pass me by.
Frenchy, yup. Nuts. Takes a nut to know a nut.
Nadia, core of steel is the nicest thing I’ve heard yet today. Thanks!
Just got my run in: 3 min. walk/2 min. run x 5 = 10 minutes of pain-free running! I’m a happy camper. I’m also seriously out of shape cardio-wise. This slow road back is a really good idea from all angles.
Resting up, then gym later.
[quote]CBear84 wrote:
ive gotta wonder wtf is wrong with you people and your +min planks. i thought i was good until Robertson corrected me and now they’re fucking awful painful and short.
[/quote]
I’d like clarification. Are you saying that there’s a law of diminishing returns here? That if you can hold a plank that long you are better off loading up your back and holding for less time? That makes tremendous sense to me if strength if your goal. It’s kind of like high reps. You can rep away but eventually it doesn’t help at all with strength. If you want to increase strength, you’ve got to increase weight.
Ms. Kimba: Been meaning to mention that I read in someone’s log that weak ADDUCTORS are the cause of knee cave. Not abductors as would be more intuitive. Also, have you tried those wall squats that Frenchy has been posting vids of in her log? I would think those might be very beneficial in fighting knee cave issues. Especially if you can actually do them with a loaded bar. There’s no way your knees can bow in at all during the descent in that position.
Oh! You have to clarify when it’s for competition.
I’ll do a 10 minute plank for the sake of competition heh heh
Congrats on another pain-free run
Oh, you’re competitive? I would have never known. Lol! I love it. You got moxy, Kimba. that’s for sure.
Snap, that thing about the adductors being weak makes sense to me. Good to know!
Looks like you’re doing a lot, Kimba. But it looks fun! Just be sure to fuel all of this!
“Core of steel!” love it!
next time just let your trainer sit on you during your plank
Snap, I’d never considered the possibility that weak adductors were the culprit. Interesting. I’ll have to try the good girl/bad girl in a whole new way.
Nikki, I could NEVER do a 10 min plank! You would win the plank-off.
Maschy, I went out to eat Argentinian for dinner tonight (milanesa de bife…hmmm) and thought of you.
In addition to a successful run, today’s training at the gym was also a win.
BW = 111 lbs.
Sumo Deadlifts
from floor
95# 1 x 5
115# 1 x 5
135# 1 x 5
155# 1 x 3
I’m doing easy deadlifts first before rack pulls because if I don’t, I forget the movement from the floor very quickly.
Sumo Rack Pulls from 3 risers
155# 1 x 3
175# 1 x 3
185# 1 x 3
195# 1 x 3 <–PR at this riser level + 10 lbs.
200# 1 x 3 <–PR at this riser lvel + 15 lbs.
I’ll go to 225 lbs. at 3 risers with good form and speed, then drop down to 2 risers. I’m working on pulling with my legs and glutes, and not my back.
Bench Press (5/3/1 week)
Bar 1 x 5
72# 1 X 5
81.5# 1 X 3
91# 1 X 2 <–money set, butt came off bench on second rep
My all-time one-rep max is 92 lbs. so I was super-happy with this. Yes, I know its time to retest my 1-rep max! I think the BBB volume is really helping this lift.
BBB 62# 5 x 10
This was challenging, but with enough rest the sets all went up well. I’ll move up in weight next time.
George, you snuck in here while I was posting. He is 6 feet tall and weighs 190 or so, so NO THANKS!
[quote]kimbakimba wrote:
George, you snuck in here while I was posting. He is 6 feet tall and weighs 190 or so, so NO THANKS![/quote]
lol - maybe you should sit on him while he does his planks then…
I like your rack pull progression, and congratulations on your PR’s on that lift/level. What do you plan to shoot for when you retest bench max?