Outstanding, winning is the only way to go. You aren’t joking about it being volume day either.
nice! PLANK CHAMP!
George, Joe, brute…thanks for stopping by and the kind words.
Today is a rest day. A grey, dreary, knee-achey, butt-and-hammie-sore rest day. With some arm DOMS for good measure.
I hate days like today. I accept that days like today exist, but I wish them over quickly.
brains over brawns - winning is def not always about the strongest 
fookin knee cave.
use rest day for good food! good movie! the world is much bigger than just the gym. Nothing I love better than hitting the gym hard after indulging. Kinda takes the guilt out of it.
congrats on your plank!
Hey, things are looking good in here.
Re: planks…now add weight. Any plank over a minute is a waste of time, IMO, if the objective is to make your core stronger for squats and deads. Those sets don’t last long.
sweet mary, mother, that pic is simply gorgeous. Damn you got one taut, tight tummy! love it.
congrats on the bench PR! That was hard won, but oh, so deserved.
hm…yes, i’m with Git, let’s see how far we can push these epic planks of yours…how about feel elevated, elbows on the swiss ball 
Great work in here you lovely, tiny little freak!
I’ve been an elbow plank, don’t move, wondering if I could withstand water boarding, planking purist. LOL!
Hope you had a good rest day, or two. It’s crucial.
Frenchy, thanks for the positivity. As you will see, it was much needed.
git, I absolutely know that these long planks are sort of a waste of time. I do them more for entertainment than anything else.
Hi Maschy! You are just a ray of sunshine. Thanks for the kind words.
PP, if sitting on my ass freaking out over work counts as a rest day, I’m your girl.
So, let’s get the whining over with. Aside from the fact that I am under crushing deadline pressure, my work PC’s hard drive picked yesterday to refuse to boot up ever, ever again. Of course, I had no backup. Luckily, my cookies were pulled out of the fire by my on-call geek who was able to retrieve my files. But I am now working to deadline on a cobbled together combo of ancient laptop with a sticky “T” key and a tiny netbook. If anyone knows anything about buying a new CPU, PM me.
And, my knee is telling me not to run. Honestly, I’m about ready to give up on this running. Its just been disappointment after disappointment. sigh.
/end whine/
Last night’s training was a pretty decent showing.
Sumo Deadlifts
from floor
95# 1 x 5 <–at a serious deficit, form good
115# 1 x 5
135# 1 x 5
Sumo Rack Pulls (2 risers)
155# 1 x 3
175# 1 x 3
185# 1 x 2 (grip issues) 1 x 3 <–slowing down
I was happy with my first try at 2 risers. 185# is my all-time 1 rep ma
x from the floor with crappy form, so I’m OK with getting 3 reps up with good form.
Barbell hip thrusts (shoulders on bench)
135# 1 x 3
I felt this pulling on my sore quad/top of knee so shut it down.
Military Press (5s day)
45# 1 x 5
47.5# 1 x 5
53.5# 1 x 6 <–PR, just because its the first time at this weight. I was pretty happy with this.
BBB 32# small bar 5 x 10 <–I’ll try 34 lbs. next time
Pull-throughs
57.5 + 1 plate 1 x 10
62.5 1 x 10
67.5 1 x 10
This is probably the most weight I’ve ever put on the cable machine and it was pretty easy.
Hip adductions (good girl/bad girl)
60 2 x 10
Just working on the squeeze together.
My knee was honestly a bit sore and tired after this. Well, it was a bit sore going into the workout. I have a high tolerance for pain, so its very hard to know when I should work through it or when I should rest. I’m resting it today because I’m just sick of it aching.
Hey there Freaky Hot. I picture a bottle of hot sauce with a picture of you on it…GOLD!
Re: planks for entertainment…you’re weird
Question, are you foam rolling. I know it is a bit of cliche around here but foam rolling the crap out of my IT bands (I could feel it in my knee when I did this) and muscles around the knee eliminated some knee pain I had. Twice a day. It sucked.
Edit: forgot to mention…nice bar humping action. Things are looking strong
I’ve been happy with Dell PCs. Thier XPS line is what I have for a gaming laptop. But if you need one fast - go to Best Buy and talk to the geeks there and they will set you up with what you need. I also have a cheap ($380) E-Machines desktop that is also working just fine.
Your sumo form is really coming along great! and YAY for the MP PR!
Looking good on those rack pulls. Nice MP PR too.
Sorry to hear that your knee is cranky. It’ll get better, no worries.
And I bow down to you, oh queen of planks!
oh dear god. you enjoy planks. i wish i had me some of that. maybe i should challenge one of the guys to a plank-off.
once you go mac you will never go back
Ha, another victory via sneakiness. grin
I’m always frustrated by how long it takes me to recover from maxing too. It’s like “Are you kidding me, it’s been three whole days!” As always you get as much from yourself as you can.
I said out loud when the 2-riser pulls came scrolling into view, “Two(!) risers?”. (<- what’s grammar?) Looked very solid from this end of the camera, well done.
Hooray for military press PR too.
Look at you busting out all the PR’s. Your tech geek should be able to get you a new CPU ASAP.
Kimba: I don’t know anything about computers, but I do know about the horror of lost work. And what a time for that to happen! So sorry.
Re the lifting–Your dls look really pretty and horray for a MP pr.
Re the running and the knee–the good news is that your injury was from trauma. So, you have no evidence that you have a biomechanical issue that is going to set you up for chronic knee problems. You likely just did too much too soon.
Here’s what I think. I recommend that you don’t run intuitively–you naturally push yourself too hard. Pick up a free on line beginners 5k training plan. I like the cool running website. You could try this one. http://www.coolrunning.com/engine/2/2_3/index.shtml. I know you’re not a couch potato but your body is new to running. This program will be ridiculously easy for your cardiovascular system and your muscles, but you need to give your connective tissues time to catch up. They are untrained for a high impact sport like running.
Whatever you choose to do, and assuming you continue to run, you must progress slowly–remember the 10% rule? You shouldn’t increase your WEEKLY running by more than 10%. And you must deload the running, like the lifting, every 4th week or so. Injuries happen when you are feeling good and everything seems to be going well.
Now come on. You are going to be an awesome runner. Hang in there! And get on a program.
I agree with everything Nadia said. I’d add something else, but don’t think there’s any way to say it better.
Heya Kimba. I’ll also chime in to agree with Nadia. I did the c25k when I first started running a few years ago and it’s a great program. I did get impatient with it and jumped ahead but I paid for it with shin splints–I don’t recommend that! Before following it’s instructions I was running too hard and causing myself a lot of pain by not pacing myself.
Nice pulls btw! They looked easy for you.
git, you are JUST NOW discovering that I’m weird?!?! This should have been patently obvious to you long ago. 
About the foam rolling: I did it religiously for years and it did help my ITB issues. When I started ART last year, my chiro asked me to stop and I haven’t done it since. I’ll ask her this week if I should start again.
George, thanks for the computer talk. I’m having my geek replace the defective hard drive and image my old drive so — fingers crossed — my old computer will work the same as it ever was by later in the week. Pray for me.
Kristoph, thanks for the 2 riser encouragement. It looked kind of low to me, but it turned out OK.
Joe, a new cpu means all new software and that puts a crimp in my yoga pants budget. Just say no!
Nadia, I know you feel my work/deadline/computer fuck-up pain. But I really can’t express how much your encouragement and advice on the running mean to me. I really DON’T want to throw up my hands in defeat. So the only option is to go slower, for longer than I want to. Couch to 5K it is, then.
debra, it very much helps me to know that you’ve been where I am. I absolutely thought I could skip ahead but it turns out that I was mistaken. HATE THAT, but must accept it.
I managed to complete my work goals for the day in sufficient time to either take an easy bicycle ride in the sunshine or go to the gym. I picked the bicycle ride – 1 hr. 15 min of flat riding with a heavy bicycle (the mountain bike with fat tires). My knee felt a bit achey throughout, but (knock on wood) it doesn’t seem worse now than before I rode. Famous last words…
Seriously, thanks to all of you for your support and encouragement. It really helps!
Im doing that couch 2 5k program too!!..we could virtual jogging buddies I started a couple weeks ago, but my shoes really sucked…so I got new better more awesome REAL running shoes!
Do you take anything for the knees?
I’ve been taking move free for a couple months now, and it has made a world of difference! Still creaking and making noise, but not sore and can barely walk up the stairs at the end of the day.