The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Tiny Freak: A New Start
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Ronda, I just followed you....

So, some mornings I wake up a bit earlier than I want to. Laying awake this morning, I thought about the nice things that Snapper and Up had written about me. The thought that I could inspire/motivate such strong and beautiful women just made me smile. Thanks for the kind words.

  Post New Thread | Reply | Quote | Report
 

arachne12
Level

Join date: Feb 2009
Location: Colorado, USA
Posts: 1240

Hi Kimba, I followed you! I'm glad to see you.

  Post New Thread | Reply | Quote | Report
 

cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

but..

but.....

you don't smell...AND you have all your teeth.

so confused...

Glad to see you still posting, even if it takes an extra click or two to find you :)

  Post New Thread | Reply | Quote | Report
 

alexus
Level

Join date: Feb 2010
Location: New Zealand
Posts: 4751

yeah, glad to see you still with us. sorry to hear about crappy respiratory problems. fingers crossed things stay cleared up for you.

  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Hi lula and alexis! So glad you guys made the extra click.

Last night's training convinced me that I'm about 90% back to baseline strength and fitness.

Bench 5/3/1 day
Bar 1 x 5
72.5# 1 x 5
76# 1 x 3 <--this was supposed to be 82 lbs. but I messed up and then wondering why it felt easy!
92# 1 x 1 <--money set, failed on 2, butt off bench on the rep I did do.

I was OK with this. My one rep max is an ugly 95 lbs, so I'll take it.

BBB 65# 5 x 10 -- reps 49 and 50 were ugly. I know I'm not 100% back because this volume SHOULD NOT have been as hard as it was.

supersetted with

One-armed DB bent-over rows
40# 5 x 10 <--these were OK. Time to get after the 45 lber.

supersetted with

Cable hip ad/abductions
7.5# and one plate 3 x 10

Dips
BW 1 x 10

The dip queen is humbled. It took all I had to squeeze out the last two reps. The only good news is that last week I could only do 5.

Today's training was 4.38 easy miles running with my husband. He's battling calf cramps so we did more of a run/walk before I left him for one mile at a close-to-normal 9:06 pace. Again, about 90% back to baseline.

Once I get back to "normal", I can worry about getting stronger and faster.

  Post New Thread | Reply | Quote | Report
 

JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8897

I imagine that your dip numbers will start shooting up over the next couple of weeks.

  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Joe, I sure hope my dips improve soon. Its kind of pathetic right now. :(

Sunday's training made me realize that my squat strategy isn't working and I need a new one. Working on that.

Squats (ATG - outside of the rack because the bar hits the fixed rails)
Bar 1 x 5
65# regular stance 1 x 5
65# wide stance 1 x 2 <--can't get low and can't keep knees out
70# 1 x 5

These were hard and knee cave really hurt me.

Front squats
70# 1 x 5
65# 1 x 5
55# 1 x 10 <--this was hard, I still have problems with endurance

Seated GMs
Bar 1 x 5
65# 1 x 5
70# 1 x 5
75# 1 x 5
80# 1 x 5

I felt these really hit my lower back so I was happy

Pistol squats to bench
BW 3 x 10

Ab rollouts
25 lb. plates on a short 28# bar 3 x 5

Then a two hour bicycle ride, with lunch in the middle.

Today is a rest day. My ass hurts after the first long bicycle ride of the season!

  Post New Thread | Reply | Quote | Report
 

kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6946

Even though you're located across the country from me, I think I've caught your lung ailment. So I can totally relate with how high reps at ANY weight is just a killer.

Your squats are a conundrum. I'm not sure what you can try that you haven't already. But I always admire your perseverance.

  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Snap, I hope you are feeling better by now. Eight weeks out, I'm finally off the inhaler but still not 100%. I hope your version of this lung thing is way easier.

And, I haz a plan for the squat situ. Stay tuned.

MP Day (5's)

45.5# 1 x 5
52.5# 1 x 5
59.5# 1 x 5 <--rep PR +2

I'm getting some endurance back. YAY!

BBB 40# 5 x 10

supersetted with

Chinups
8/6/6

Neutral grips
2 x 4

I'm still not back to full strength on bodyweight exercises like chinups and dips, but I'm working it.

Ab rollouts (ab wheel plus 5# on back)
2 x 5

BW only 1 x 5

And my core is feeling it.

Yesterday's training was a 5.32 mile run at a 9:12 pace. I did run one mile at a sub 9 min pace, so I'm getting back to normal slowly here too.

  Post New Thread | Reply | Quote | Report
 

JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8897

Thats a fair pace for having been so sick on a 5K.

Now I'm curious about your Squat Rx.

  Post New Thread | Reply | Quote | Report
 

arachne12
Level

Join date: Feb 2009
Location: Colorado, USA
Posts: 1240

Anxiously awaiting squat attack plan!

  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

The squat attack plan involves something I should have done long ago: getting some real-life coaching. On Wednesday I have an appointment for a evaluation with a really good coach -- one who writes articles for this site and who I've followed for a long time. I'll have to ask him if he's cool with me using his name, so I'll hold off for now.

But I'm VERY excited about this. I think he can tell me what is causing my terrible, horrible no-good knee cave.

Yesterday's training was good in many ways, but frustrating in others.

Sumo deadlift day
from floor:
95# 1 x 5
115# 1 x 5
deficit pulls are hard for me, can't seem to keep a decent back arch even when the weight is low
135# 1 x 5
belt on:
155# 1 x 2, 1 x 1 <---frustrating, I am not happy with my form. My back shouldn't round at this weight, yet I just can't keep any arch at all. FUCK!

No need to do more of those, so:

Standing GMs
Bar 1 x 5
65# 1 x 5
75# 1 x 5
85# 1 x 5
95# 1 x 5 <--hard and not really that low

RDLs
95# 3 x 10

Today's training was a 6.18 mile run (almost 10K!) for the longest run since I got sick. Felt good. Pace was decent (9:14 min/mile), but still slower than when I last ran this distance in November 2011 (8:49 min/mile). I'm clawing my way back, though.

  Post New Thread | Reply | Quote | Report
 

JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8897


Kimba, I know that an arch is perfect for DLs but from what I can tell some people can't hold an arch while pulling but as long as they maintain a neutral spine its all good. Are you rounding or are you just not aching?

I would think sumo deficits are harder to keep an arch than regular sumo.

  Post New Thread | Reply | Quote | Report
 

cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

YAY!!!!! OMG I am SUPER excited for you to be getting coaching. I suspect a tweak here or there will make a world of difference.

Nice running too!! I think I remember you had a race planned for April, is that still on? Or maybe I'm making that up.

Keep on clawing.

  Post New Thread | Reply | Quote | Report
 

jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6359

Awesome, great plan getting some coaching. That's thoughtful on not using his name without permission, but I haven't seen too many coaches who turn down free advertising. :)

  Post New Thread | Reply | Quote | Report
 

americaninsweden
Level

Join date: Feb 2012
Location: Sweden
Posts: 352

First of all, if I saw a 47 year old woman deadlifting in my gym I would have a heart attack (i have been a member at my gym for 7 months and have seen 4 males DL in that time). 200lbs is awesome. My weakness is off the floor too and I hate deficit DL's, they help but my form blows as well for them. I have been trying snatch grip (obviously not Sumo) Dl's lately and I am actually feeling better off the floor when I go back to conventional. Just figured I would throw that in!

  Post New Thread | Reply | Quote | Report
 

soldog
Level 3

Join date: Mar 2008
Location: Colorado, USA
Posts: 5056

Coaching FTW!

  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Joe, you are right: an arch isn't necessary if you have a straight back. I guess I'm judging my back as not straight enough to qualify. Which is a bummer.

lula, I had planned on doing a 10K at the end of April with a couple of friends. Its a rolling course, and I've only been rehabbing on flats. Hopefully hill training won't kill me and that race will be ON! BTW, bought new shoes -- Merrell Dash Gloves in my favorite color: orange! I'm going to (slowly and carefully) try out some minimalism. I've run in Nike Frees from the beginning, so this isn't too drastic a change. But it definitely feels different and just a few minutes of running at a go in them is the plan.

jack, I'd expect most coaches love free advertising. But if I get a program and broadcast it publicly, I think some coaches wouldn't be cool with that. We'll have to see.

Hi americaninsweden and welcome. I'm very used to being treated like a zoo animal in the weight room. It indeed is pretty darn rare to see someone like me or Snap or arachne in the weight room pulling the big-boy plates. I've never tried snatch grips, but I'm open to anything if it will help!

Dog, so true.

Really weak bench day in the weight room yesterday. It was 5s day and I only got 3 on the money set. Then I couldn't even bust out a BBB set of 5 x 10 (had to stop at 8 reps on 3 of the sets...boo) with a measly 65 lbs. Still working on my endurance and recovery, but its not there yet.

But in the spirit of being grateful for being in the weight room at all, I did row the 45 lb. DB for the first time in awhile. 4 x 5 of one-armed bent-over DB rows. I'll take that.



  Post New Thread | Reply | Quote | Report
 

cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

kimbakimba wrote:
lula, I had planned on doing a 10K at the end of April with a couple of friends. Its a rolling course, and I've only been rehabbing on flats. Hopefully hill training won't kill me and that race will be ON! BTW, bought new shoes -- Merrell Dash Gloves in my favorite color: orange! I'm going to (slowly and carefully) try out some minimalism. I've run in Nike Frees from the beginning, so this isn't too drastic a change. But it definitely feels different and just a few minutes of running at a go in them is the plan.


Nice! I have a pair or the Merrell Barefoot pace gloves and surprised myself by liking them for running. You'll have to give us a report on how you like the Dash.

I'm really enjoying your year of gratitude and find myself thinking of that often.

  Post New Thread | Reply | Quote | Report
 

SteelyD
Level 4

Join date: Jun 2007
Location: Maine, USA
Posts: 12057

Impressive pulling, kimba!

  Post New Thread | Reply | Quote | Report
 

alexus
Level

Join date: Feb 2010
Location: New Zealand
Posts: 4751

yeah, the gratitude thing is good for me as well. will be interested to see how your squat improves with the coaching. i'm pretty darned sure that it will. great idea to seek some out.

  Post New Thread | Reply | Quote | Report
 

arachne12
Level

Join date: Feb 2009
Location: Colorado, USA
Posts: 1240

kimbakimba wrote:

Hi americaninsweden and welcome. I'm very used to being treated like a zoo animal in the weight room. It indeed is pretty darn rare to see someone like me or Snap or arachne in the weight room pulling the big-boy plates.



^true dat. I've had people do spit takes when I was only deadlifting 135. Srsly.

I'm excited for you to have a coach!

  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

lula, I tried on the Pace gloves last year but didn't get that immediate "I love these shoes" feeling. So I passed, and honestly didn't have high hopes for the Dash Gloves since I knew they were similar. But the Dashes are just different enough that it was love at first try-on. But, DAMN. Really different feel from my Nike Frees! I never realized how much padding the Frees really have!

SteelyD, thanks for stopping by and for your kind words.

alexus, I should have sought out competent coaching years ago. Ah well, better late than never!

Spider, excited is an understatement!

So yesterday my husband and I headed to Cressey Performance for evaluations -- him with Eric for some shoulder issues, and me with Tony Gentilcore for my terrible knee cave problems. I feel really lucky to live within reasonable distance of such a fine training facility.

I was unsurprised to hear that my hips/glutes and especially glute meds are incredibly weak. Like, amazingly bad. Since I also have a bigger-than-usual Q angle for a chick, this has proven to be a deadly combination for squatting.

Tony worked with me to change my setup on my squats and deads. In squatting and to some extent in pulling as well, I don't seem to want to use my posterior chain and rely on my strong quads to get things done. When Tony cued me to squat actually sitting back and using my glutes, I could barely put up a 55 lb. squat to a high box.

I'm OK with lifting measly weight for as long as it takes to groove the correct movement patterns. It beats spinning my wheels and going nowhere on this lift for years.

I suspect that when I get my program next week, I'll be doing lots of butt-busting one-legged stuff. You know, the stuff I know I should do, but can't make myself do without help.

Stay tuned. This oughta be an interesting ride.

  Post New Thread | Reply | Quote | Report
 

kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6946

I am very excited for you with your newest coaching development. Sometimes you have to go backwards to ultimately move forwards. Here's to rebuilding your squat!

  Post New Thread | Reply | Quote | Report
 

Up
Level 3

Join date: Dec 2011
Location:
Posts: 1449

So excited for you, you have been so patient with this knee cave situation.

Looking forward to taking this next journey with you.

  Post New Thread | Reply | Quote | Report