[quote]kimbakimba wrote:
Yup, I feel pretty dorky running in my bank-robber outfit.[/quote]
This sounds so Gangster. I hope you were cranking the Cypress Hill and serving up menacing stares to the locals.
[quote]kimbakimba wrote:
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.[quote]
Look at those beginner gains! In case you are not aware, taking about 40 seconds off your pace per mile is a fucking huge, huge gain. Wow! I’m really impressed. Nice running.
Cal, if there were snow on the ground I wouldn’t risk running outdoors either.
Betty, you have hit on an excellent plan! Get out there and walk and try to enjoy the winter a bit. That is the only thing to make it through.
Frenchy, pistachio fudge was highly delicious. I’d never had it before but would definitely eat it again. However, after all the sugary foods I ate at holiday parties on Fri. and Sat., today I have ABSOLUTELY no interest in anything sweet or made out of flour. Treats are very self-limiting for me, says I as I finish up my greek yogurt with slivered almonds in it…
Jack, although I just started using my nano to track my runs, I do so with no tunes turned on. I like just having the run-time to think in peace and quiet.
Nadia, I appreciate your enthusiasm! But I’ve been “dogging it” as you put it. I know I can run faster, but I’m choosing to try and be moderate about this. Yesterday I just chose to be a bit less moderate and put some more effort into picking up my feet and moving them faster. For my next trick, I plan to calibrate my nike+ because it came out of the box with a .5 mile discrepancy in distance traveled over the 3.3 miles and then try running a more hilly 5k and see what sort of pace I can do there.
Ha ha! Dogging has a whole other meaning in England.
I’m very impressed that you are running outside below freezing. I’m very much a hot house flower, when it gets below 60 I’m running inside.
You’re probably running faster to keep warmer ;D
No, I hear ya on the moderate running.
Just be careful, I don’t want to have to bail you out of jail for casing the neighborhood in a ski-mask.
cal is my fav americish to english translator.
also, a bit late, but i’ll comment on the mediocre days- not only are you out performing 95% of the population, and not only are you incredibly consistent with your lifting frequency, i feel that you need to be reminded; your a TINY freak, you work a full time stressful job, and you’re 20 years older than most of the 5% you’re comparing yourself to.
you, my gorgeous tiny freak efriend, are a badass even on mediocre and downright shit days.
Nikki, I forgot to answer your earlier question: yes, if you keep your shoulders on the ground for a barbell glute bridge, it is easier than elevating shoulders on a bench for a barbell hip thrust. Greater range of motion accounts for the difference, I think.
Cal, I’m guessing “dogging” in Brit-speak is dirty…never mind, just googled it. I love learning new things. 
Joe, you may be a hothouse flower but you pull that off with style. The whole point of running for me is doing something outdoors when its too cold to ride. Its actually totally fine to run outside at right about freezing as long as the wind isn’t too bad. I’ll have to test out how low I can go.
CBear is going soft. 
Actually, there will be an opportunity for you to say “I told you so” later on in this post, so read down.
Today’s training was highly influenced by my fellow Powerful Women.
5/3/1 - Wave 13, Week 1 - Bench Press and Squat Rehab
Squats (regular stance)
Bar 1 x 5
85# 1 x 5 ← all good
95# 1 x 5 ← felt hard, some knee wiggle
105# 1 x 2 <–knee cave on last rep, take weight off the bar
95# 1 x 5 ← good, some knee wiggle last reps
100# 1 x 3 ← some knee wiggle on last rep.
Then I decided to try what Snapper is doing: wide stance squats, to see how this would affect my knee cave situation.
Squats (extra wide stance)
Bar 1 x 5
65# 1 x 5
75# 1 x 5
85# 1 x 2
Amazingly, these all felt pretty good. My knees can’t really cave much in this position – or at least they haven’t yet at these low weights. CBear has been telling me to spread 'em powerlifting style for awhile and I should have listened earlier. My butt and hammies were working overtime, and gave up at 85#. I’d like to try this again when fresh and see what happens with weights that cause me knee cave in a narrow stance.
Bench Press
Bar 1 x 5
60# 1 x 5 <–working
69# 1 x 5 <–working
78.5# 1 x 5 <–money set
I would have liked more, but at least I made my reps.
Dips
BW +25 lbs. 1 x 9 <–rep PR +1, then 2 x 5
This is by far the most reps I’ve ever done with the 25 lb. plate hanging off the dip belt. Maybe next time I can squeeze out 10 reps.
well hell yes for your dip pr!!
and, just because you called me soft, twice, I’ll be the asshole that points out your knees are still caving below parallel, but that might be a more even combo of flexibility and strength issue than one or the other. maybe, just MAYBE, try squatting at parallel, just a few inches higher, and see how that goes.
but, its worlds better.
and,
I TOLD YOU SO.
keep pushing 'em out and I believe that the wider stance will do you much good! Depth looked great and your back position stayed good for the whole thiing. just a reminder to force those elbows forward esp. at that sticking point when your knees start to cave.
and that has to be the MOST aesthetically pleasing camera view of a squat!
My daughter watched your vid.
“Mom, is that you?”
“No.”
“Yes it is. It looks just like you.”
Isn’t that funny?
So you tried the wide-stance squats. Fun, fun, eh? Maybe I’ll video mine next week. But probably not from that angle 'cause there’s no way I can show up that ass.
Try to spread the floor with your feet once you start getting past midway down, to the bottom and back out. That’ll keep those knees out and help get the hips through. Good to see you going wide…and not just cuz of the camera angle…
extra wide huh?
Thats how I’ve always squatted cause it feels all cozy and warm. I’m not as brave to take a vid from the back though…
teehee
Great work!!!
nice pr - haven’t done them in a while but now I’ve got 10 reps to catch
some knee cave but better overall.
and camera angle is delicious with my morning coffee.
Kimba!!! You know what those PR dips do to me, right? That is just outstanding work. Not that this means anything but I’m incredibly impressed by those.
Squats looked solid. Nice work.
CBear, I accept my “i told you so” gracefully. Previously when I tried squatting wider, I’m pretty sure that I didn’t push it sumo-style wide, but just a tad more out. Which worked crappy. Since I never get knee cave when pulling sumo, it does make sense that this might work.
George, thanks for pointing out the elbows. I remember at the top of the lift, but forget at the bottom.
Snapper, your own daughter said that?!? That’s FUNNY! We were separated at birth, I tell ya. Only you are stronger. Yeah, the camera angle – well its the best way for me to see the knee cave cause I can’t really video from the front. Alot of ass is the side effect.
DCA, I try to use that cue when pulling sumo. Also, it might be easier to do if I were wearing my chucks to give me something to press out against. With a narrow stance I’ve been squatting without shoes, but I might have to change that up with my extra-wide.
Betty, definitely take a video from the back! I think that would be an excellent viewpoint.
Frenchy, catch me if you can!
Print and Jack, thanks for the encouragement.
WOW! that ass is to be comment on! looking great kimba!! whistles!
Nice PR - those dips are wild!
Outstanding job on the dips, and you know how I love dips.