Cookie? Where? ;D
did somebody say cookie?!?
so happy that you are easing back into the running and finding it pain free 
Cal, having to have patience just sucks. Oh well, better this struggle than to be on the couch.
Nikki, thanks for trying this out! I’ll be sure to look up when I try these again tomorrow.
Mmmm. Cookies.
alexus, we’ll see about today’s run which hasn’t happened yet.
Last night’s training was a good one:
Sumo Deadlifts
from floor:
95# 1 x 5
115# 1 x 3 <–was pulling back so much that I overbalanced a bit on that last one
135# 1 x 3
155# 1 x 3
165# 1 x 2 ← haven’t pulled this much off the floor in awhile, form looked decent
Rack Pulls (2 risers)
175# 1 x 3
185# 1 x 3
195# 1 x 2 <–rack pull 2 riser PR + 10 lbs.
200# 1 x 1 <–PR +15 lbs.
Went up kind of slow, and no dice on the second one. But I was happy to get this up from only 2 risers.
Bench Press (3s week)
Bar 1 x 5
67.5# 1 x 3
77.5# 1 x 3
87# 1 x 3 <–money set, happy to get my reps, butt off the bench on the last one
BBB 66# 5 x 10
The BBB volume is starting to hurt. Next time, just one more pound on the bar. I still think the volume is helping my main lift quite a bit.
Dips
BW 1 x 20
Where was your belt on the pull? Nice work getting the 200 up. I think I may have to soon do an exercise such as these rack pulls (or riser pulls) since I’m being banned from DLing after this training cycle because my form is so atrocious.
And 3 @ 87 on bench is awesome!
Love watching your progress.
yeah baby - really making some progress using those riser pulls
Heck yeah! Nice work kimba. Congrats on the PRs. Progress is indeed looking good!
Snap, YOUR form is atrocious?! How can this be?
Kimba: Nice job on the DL prs. And you know you don’t have to add weight to your BBB sets every time you do them. I stayed at the same weight for weeks before adding weight.
Glad to help, I can’t wait to hear if it helped you today.
Awesome PR, +15 is phenomenal!
nice rack pulls! looks like your hard work on them is paying off.
[quote]Mascherano wrote:
Snap, YOUR form is atrocious?! How can this be? [/quote]
I don’t know. Somehow my DL form has just fallen apart.
And interesting about not having to add weight on BBB work. I started doing this for bench just recently. Yep, I’m actually doing sets of ten reps.
Like everyone else said, very nice work on the rack(riser?) pull PR. That’s a hefty increase! I’m still excited like a kid with a new toy at the beauty of the logic you’re using for that progression, by the by.
Nadia beat me to it, but I’ll just second that you totally don’t have to add weight to the BBB sets. I usually just do that when I feel ‘stronger’.
I also laugh every time at the “Please do not kick the heavy bag” sign. I found myself looking for it in this video.
[quote]kimbakimba wrote:
The BBB volume is starting to hurt. Next time, just one more pound on the bar. I still think the volume is helping my main lift quite a bit.
[/quote]
Funny you post this now. Just read Wendler last week saying the exact same thing. He suggested at times like these that you should only do the required rep(s) on your money set. Don’t do anymore than that, when the B3 gets to be a handful. This will keep you a little fresher. I think he thinks that the B3 is more important than the money set. That’s how I read it anyhow.
I agree w/Nadia & Kristoph too. You don’t need to add wt every session or any week. Try running the same wt for 4 weeks. Than rethink adding wt.
Ray Ray needs to be nicknamed Dead-Eye… Nice win. Ugly but nice. I never thought of Pierce as a def. stopper either. He was impressive to say the least.
Congrats on the PR, I bet you’ll have that 200 off the floor soon. If I remember correctly theres no hard and fast rulle for increasing the weight on the BBB. IN fact the books seems to suggest using a set percentage of your max so bumping it up as your max rises seems the wisest courrse.
Kimba and Snap: I looked back over my training log. I did BBB bench for about 6 cycles and progressed like this: cycle 1=bar; cycles 2 and 3= 65lbs; cycle 4=70; cycles 5 and 6=75 lbs. I remember feeling like it took me 3 full cycles to get used to the added volume on the upper body lifts. I wasn’t very creative, but don’t forget you can ladder those sets too 60, 65, 70, 65, 60. I tried really hard to work on form through these sets and to keep the weight at level where I could keep the movements explosive through at least the first 7 reps or so.
whew…that was one busy weekend. Stretching into today cause we get a holiday for the big Marathon which is actually my favorite holiday of the entire year! Now to play some catch up.
Questions & commentary:
Snap, I’ve been leaving my belt home since I haven’t been pulling heavy off the floor. Somehow I don’t consider pulling off of risers “real enough pulling” to justify the belt. My crazy, exposed.
Thanks for all y’all’s encouragement on the rack pulls. I’d like to make it to 225 lbs. off of two risers with decent form before going down to one riser. The point of this exercise is to get my form better on heavier pulls, and I know if I work it 2 risers can look better.
I totally DID NOT KNOW that one doesn’t have to increase the BBB weight from week to week. That is good to know. Frankly, my bench and MP B3 weights have only just started to be a challenge because I started out with a super low weight, and I can still do all the reps with good form. I’m perfectly OK with going up just a pound at a time, and frankly that tricks me into gradually lifting more weight without my noticing it. Can you tell that I love my fractional plates?
Kristoph, I finally found a use for the heavy bag…if I do my Bulgarian SS next to it, I can lean on it a bit when I lose my balance. Otherwise its just a useless magnet for small groups of young brotards.
Print, I got my taxes done just before the winning shot. Uncle Sam almost caused me to miss it, damn him.
So…Saturday AM run - C25K Week 2/Day 1 was an easy run/walk on a sunny day. Followed by a 1.5 hr. bike ride.
Sunday’s training was an evening gym-closer after a family party where I stuffed my face on lobster and crab claws and shrimp. And a brownie and almond cake. Not my preferred order of things. The food only hurt me on the pullups.
Military Press (5/3/1 week)
47.5# 1 x 5
53.5# 1 x 3
60# 1 x 2 <–only a PR because I erased all my previous ones due to light-bar syndrome
BBB 35# short bar 5 x 10 <–I can do 1 lb. more next time, easy. Sneaking up on it.
supersetted with
Bulgarian Split Squats
7.5s 5 x 10
I can either find a taller object upon which to rest my back foot (unlikely) or use the 10 lb. DBs next time.
Overhead Squats
28# short bar 8/5/10
Nikki, I used your trick of looking up, but I don’t think I tilted my head back enough. Still got some butt wink, but I’m doing a better job of balancing the bar overhead and pushing my hips back.
Neutral grip pullups
5 sets of 2. Try as I might, I could only get doubles (mah belly was too full I think) so I just kept at it until I hit 10 total.
Cable Pull-throughs
67.5 3 x 10
Decline sits at max decline
8# med ball overhead 1 x 30
Bre mentioned these awhile ago, but I hadn’t done then in awhile. I could try a 10 lb DB next time and see how many I could get.
Waiter’s Walks (1 armed)
15# DB 2 x length of weight room with each hand
And then the gym closed.
Today was a lovely run/walk (C25K W2/Day 2) followed by a 3 hr. bicycle ride during which I discovered that a Belgian frites/waffle place recently opened up in the City. I got homemade Nutella on my Liege waffle – heaven on a plate.
Now, I’m on the couch. Resting up.
totally jealous of your Sunday munching
and I love the “sneaking up on it” approach
PMSL over the heavy bag-brotard comment! Glad you found a good use for it. Wouldn’t want you to tip over during your bulgarian ss. And come on, raise your back leg AND go for the 10’s. You got it in you, I know it.
Where’d you get the waffle? Good belgian frites/waffles are hard to find!
Any good?
Now I am picturing Kimba dressed like a hot ninja with a fractional plate in each hand, sneaking up on the bar.