Have you tried putting a band around your knees while squatting?
Even if it’s a light one the tension pulling your knees together will both build strength fighting against it and help as a mental cue to drive your knees out.
SINGLE LEG DEADLIFT INPUT:
Okay so here’s what I do because my balance is also a completely heinous embarassment. You should see my trying DB Reverse lunges like five reps in I start tottering over and have to completely reset. So graceful!
On the Single Leg Deadlift, the leg you are NOT using… so the extra leg… DON’T LIFT IT OFF THE GROUND. Just RELAX IT completely and rest its little toes on the floor with your knee slightly bent. This way you’re doing all the lifting with the designated leg but the unsued leg can HELP you balance. I know I’ve seen a vid of this technique somewhere. Anyways I once tried the lifting the unused leg off the ground behind you version and was fail.
Hi Barge. I do occasionally work the band around my knees.
Hallowed, that is a GENIUS suggestion on single leg deadlifts. I fully intend to try this on Friday.
[quote]kimbakimba wrote:
Hi Barge. I do occasionally work the band around my knees.
[/quote]
Well at least I tried to contribute 
Saw the Tiny Freak headline on the main page and had to read the thread, haha.
Another squatting cue that might help is to really drive up through your chest…basically lead with your chest. This will tend to make you bring your hips through which should help keep your knees out.
It’s been a good cue for the people I’ve told it to before.
Kimba, great vid! You have an awesome ass. It’s great to see improvement, isn’t it? You start thinking “hell yeah, this is why I do that shit!”
Barge, I always appreciate suggestions. If it weren’t for the help of the folks around here, all my lifts would be much worse off.
Greeney, thanks for the kind words. It is AWESOME to see improvement, no matter how small. Very motivational.
LMAO people still talking about Kim’s booty in the vid ;D
Kim’s booty is always the talk of the town.
Ah those side planks with reach unders are awesome!
Nikki, you are a funny girl.
I had to decide what to do about my next 5/3/1 wave. Its “wave 13” and I was going to start again at “wave 1” in January. But I’m no big fan of New Year’s resolutions and the like, so it seems rather pointless to delay just because the calendar doesn’t match up. So, I’ll test my maxes after this last cycle and restart it all at the end of next month.
5/3/1 - Wave 13, Week 1 - Sumo Deadlift and MP Day
BW = 110 lbs.
from floor with small plates:
85# 1 x 5
95# 1 x 5
115# 1 x 3
125# 1 x 5 <–working, easy
144# 1 x 5 <–working, used O’s cue to arch my back hard and this worked great
belt on:
163.5# 1 x 5 <–money set, felt heavy and my back was a bit round on the last two reps.
Gosh, I was happy to get my reps. Apparently all the junky carbs I ate at the holiday party (cookies, pistachio fudge, gingerbread) did not help me. Damn.
Barbell Hip Thrusts (shoulders on bench)
135# 3 x 10
These also felt hard and heavy. I did all the reps slow and controlled for maximum glute-hurt.
Military Presses
45.5# 1 x 5 <–working
52.5# 1 x 5 <–working
59.5# 1 x 3 <–money set, disappointing.
I fear a re-set on MPs after this wave.
Seated DB Shoulder Press
17.5s 5 x 10
I am doing some BBB on shoulder pressing to see if more volume will help me.
V-bar Triceps Pressdowns
70# 1 x 10
Not a stellar day, but sometimes mediocre is perfectly OK.
[quote]kimbakimba wrote:
…
Not a stellar day, but sometimes mediocre is perfectly OK.
[/quote]
yep - I heard that! my lifting this week has been like that so far.
Testing after basically a year is definently someting to do and after 13 consistent cycles, something to be anticipated.
[quote]kimbakimba wrote:
Hi Barge. I do occasionally work the band around my knees.
Hallowed, that is a GENIUS suggestion on single leg deadlifts. I fully intend to try this on Friday.[/quote]
Sweet! Keep us posted.
and by keep us posted I DO MEAN post vids of your attempt.
appropriate ange is from behind
yup… it takes lots of mediocre days to make the stellar one’s so stellar. and you rock the hell out of consistently getting the training done… lots of stellar on ur horizon.
You have to remember that on your mediocre days you are still out performing 95% of the population.
I absolutely agree! mediocre can be more than OK! You got in there, you did the best you could and that’s all that matters.
Anyways, looks like a great workout to me. BB hip thrusts with shoulders on bench sound super hard!
D’oh! I’m hoping my holiday party carbs are going to help me today too! Fingers crossed…
[quote] Kimbakimba wrote:
Nikki, you are a funny girl. [/quote]
Well, eh, you know… I try 
Oh damn, is there another way to do BB hip thrusts without shoulders on the bench? Is the other way easier?
[quote] JoeGood wrote:
You have to remember that on your mediocre days you are still out performing 95% of the population. [/quote]
This.
Absolutely.
Your mediocore day is a lot better than most people’s best. I personally, found your workout to be rockin’.
I hate those days when gravity is especially strong.
Sometimes just getting in the gym is a good day. Good training, Kimba!
Thanks for the support. Not every lifting day can be special, but I always hope for one.
Today’s training was a 3.3 mile run done in 33:11 which is apparently a pace of a 10 minute mile. Last week I ran that distance two minutes slower. I was pretty happy with that. My delicate-flower sinuses did not freeze due to me wearing my ski mask. Yup, I feel pretty dorky running in my bank-robber outfit, but below freezing, I’ve got no choice.
That’s excellent! And you make me guilty for not braving the cold (however, there is snow on the ground, and it’s too slippery on the pavements, which I won’t risk with my dodgy ankles and knees).
For someone who hasn’t run much until recently, you’re already up there with me in terms of speed.
I’m right there with you outdoors…I even bought hiking boots for the occasion. Accept I’m not running, pbbbbt.
I hate feeling less active during the cold months, so I’m still gonna get out there and walk. If you can’t beat em join em!
I can deal with mediocre. especially at this time of the year.
pistachio fudge sounds like big win.