Thanks for sharing (your butt) and your squat!
You’ve made a lot of improvement…now, just keep going! 
Souns like you’ve made a ton of progress on your squat issues. I think its easy to mix in lifting and running if you keep it to short distances. Long distance running is hell on lifting though. When I was lifting and running 10-12 at a time I got faster but not sronger.
You should try some sprints too. Interval style.
Not to worry, I’m not going anywhere. I LOVE to lift. And I love the strong-feeling and body comp results I get from lifting. Running is just a substitute cardio for bicycling, which I’ve done for 20 years. If anything, I could see myself bicycling less and running more.
There is a bad-ass hill within a mile of my house, just a paved access road through the woods to a cell tower facility. I’ve ridden up it countless, countless times. I have my eye on it for hill sprints.
Today’s training: ran for 35 minutes at a moderate pace, defined as being able to talk while running. I went 3.3 miles if the online pedometer is to be believed. So, I completed a 5k plus a tad more on the 12th day of my running career which makes me happy.
Honestly, I could easily have kept going or run faster but I’m trying to be moderate about this and not hurt myself. What a great activity for a rest day.
I’ve said this before but it bears repeating:
Sometimes I has to do the Hill Sprints.
They are The Barf.
That said, my coach is sort of “the ass whisperer” and if he says hill sprints you best believe they are good for the ass.
Hey there. All your stuff is looking good. I’m glad you were able to make the back arch cue work for you on deads. I still have to work on that myself. Like you, the heavier it gets, the more trouble I have arching into the bar. I think I just revert to back because it’s strong.
It looks like the squat rehab is taking as well.
I’ve got my eye on you.
Mais quel beau cul!
your persistance is paying of in spades
I refuse to run until my squats and deads are to my liking. I want my legs to grow like trees.
Hallowed, those are the magic words. “good for the ass” means I will be all over the hill sprints. I’m vain like that.
O, I’ve got my eye on you too. Thanks again for the cue, and trust me I’m working it.
Frenchy, merci beaucoup. Persistence is never, never a bad thing. I understand completely your single-minded attention to goal.
grow like trees… yes, but out, not up!
I sort of miss my last job where I could go to the local common at lunchtime and sprint up the dirt path. The nearest common to where I live is flat - there’s a short hill where the road crosses the railway and I’ve used that before, but it’s not the same. I have to go out of my way to find a proper hill to run.
In my experience once you get to 5k you’re better off working on speed than running further. Theres just something dead lift destroying about further distances.
PS I told you that you would be a natural.
[quote]kimbakimba wrote:
Today’s training: ran for 35 minutes at a moderate pace, defined as being able to talk while running. I went 3.3 miles if the online pedometer is to be believed. So, I completed a 5k plus a tad more on the 12th day of my running career which makes me happy.
Honestly, I could easily have kept going or run faster but I’m trying to be moderate about this and not hurt myself. What a great activity for a rest day.[/quote]
Watch out Ms. Kimba. It sounds like you may be coming down with a bad case of the pink cardio bunniez.
Cal, there are hills in every direction from my house except one. Hill sprints are impossible to avoid for me. A good thing perhaps?
Joe, I have no wish to destroy my deadlift and no real wish to distance run. The allure of the running is the EFFICIENCY of it. No need to get my bike ready and then ride it for hours. Just put on shoes, run outside, come back in 30 min. and take shoes off. So easy and quick!
Nadia, you’re funny! I am doing less cardio now than I was in summer biking season, for sure. Although fun outdoor activities like cycling and running and skiing aren’t really “cardio”; they are “fun”. The treadmill, on the other hand, is clearly cardio.
[quote]kimbakimba wrote:
Hallowed, those are the magic words. “good for the ass” means I will be all over the hill sprints. I’m vain like that.
O, I’ve got my eye on you too. Thanks again for the cue, and trust me I’m working it.
Frenchy, merci beaucoup. Persistence is never, never a bad thing. I understand completely your single-minded attention to goal.[/quote]
I’m sorry, did somebody say ASS?
Oh, that was ME.
For ASS don’t forget please the most despised of despised Bulgarian Split Squat and also reverse lunges and Single Leg Deadlifts. Oh and have you ever tried a pull through? MOST MOST Effective for the posterior chain… and also making friends at the gym!
Hey Kimba! I’ve been wanting to start running again too actually, but in the past it has wrecked havoc on my squats, I always manage to convince myself that I’m not “built” for running but realy I’m out of excuses. Do you foam roll regulary to keep IT tightness at bay?
Hallowed, none other than CBear got me started on pull-throughs last year. I still occasionally throw them in as an accessory. Bulgarian split squats are the devil, but I do them fairly often. Single leg deadlifts are useless for me because my balance sucks so bad. Of course, if I practiced them maybe I wouldn’t suck so much at them, huh?
Owlie, I did foam roll regularly for years and that worked “OK”. Now I get an ART session every two weeks (just had one this morning where my knee got pummeled) and that has worked SUPER AWESOME at keeping my IT band from hurting me. My ART lady asked me to stop foam rolling, so I did.
[quote]kimbakimba wrote:
Hallowed, none other than CBear got me started on pull-throughs last year. I still occasionally throw them in as an accessory. Bulgarian split squats are the devil, but I do them fairly often. Single leg deadlifts are useless for me because my balance sucks so bad. Of course, if I practiced them maybe I wouldn’t suck so much at them, huh? [/quote]
jeebus btwn those and the risers i’ve given you some pretty decent advice.
fuck. now people know.
now they’ll expect things outta me.
fahk.
That camera angle! Good lord!! bites knuckle
Congrats on the squats! Improvement is definitely there. YAY!
And nice work on the goblet squats! I also just tried these thanks to our dear (read sexy) friend Git. 40?! That’s impressive!
Kimba, this is a great full body workout. I’ve been feeling a bit top heavy as of late (freaking O lifting, grrr). I might steal this workout right off ya and do this instead of my upper body day. Many thanks!!
Also, you know, I think sometimes the body demands a bit of change - so running in the interim sounds like a great way to keep your head fresh and body moving in different ways. I also second anyone who suggested sprinting, when I run I just sprint randomly during my run and then recover with jogging and do it again.
I can’t do single legged deadlifts because my balance sucks so bad. Never got to move weight - couldn’t stay balanced enough for that. Jealous of your running / sprinting. Trying to figure out a sprint substitute on the Adaptive Motion Trainer (I know, I know, but its no impact hence something I can actually do). There is a way to activate glutes doing a running-like motion on it… But still jealous of hill sprinting. And running in general, really…
CBear, in all seriousness you helped me so much when I first got here with squat and deadlift form which were total and complete crap. And people already expect things outta you – you’ve been wildly unsuccessful at hiding the awesome.
Maschy, the way you express yourself in writing entertains me to. no. end. Thanks for the encouragement on running. Switching things up every now and again is crucial. I don’t want to be the girl doing the same trainings year after year. On the other hand, change for change’s sake isn’t good either. Balance is all.
alexus, you are working within some limitations, right? Good on you for not getting discouraged and hitting it hard where you can.
Today’s training showed a little bit of progress.
Squats (rehab-volume day)
Bar 1 x 5
65# 1 x 10
85# 1 x 10
95# 1 x 10 <–all good, no knee cave
85# 1 x 10
65# 1 x 10
Bench Press
Bar 1 x 5
65# 1 x 5
85# 1 x 2, 1 x 2 <–instead of failing on rep 4 of the first set, I took tim’s advice and stopped, rested and did two more reps on the second set. I’ll try this scheme again.
65# 1 x 12
Side planks with reach under
1 x 20, each side
Cable hip adduction/abduction
7.5# 2 x 12 two exercises, each side