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

Edgy
Level 2

Join date: Feb 2007
Posts: 10796

Smoking new Avi, Kimba~

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

Snap, I am fully prepared to go backwards for a while. Its not so far backwards anyway -- I haven't really squatted much above 100 lbs. for quite a long time.

Up, thanks for the encouragement! Its good to change things up, and I was overdue.

Edgy, thanks for the kind words.

Yesterday's training was a 4 mile tempo run. I wanted to hit an 8:54 pace during the middle two miles. Instead I got 8:38 for mile 2 and 9:04 for mile 3. When averaged, I met my goal. But I'll redo this run next week and try to get it for reals.

Friday night training happened, but I'm deloading in advance of getting my new program next week. I practiced my new squat cues and got it up to 65 lbs pretty well.

Then:

MP 3's day

49# 1 x 3
56# 1 x 3
63# 1 x 3 <--rep PR +2

I was happy with this, and promptly left to go home for dinner.

Today, believe it or not, I'm going to a hot yoga class. First time ever for hot yoga, although I've done yoga before. My niece asked me to go to a "Yoga for Runners" class with her, so what the hell?

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6595

Hot yoga is hot.

Good work in here, counselor.

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JoeGood
Level

Join date: Jun 2007
Posts: 8897

I enjoyed hot yoga when I could get to it.

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

Its official: yoga bores the living crap out of me. Next time I decide to spend two hours of my life in a yoga class, I'd appreciate someone reminding me of this.

Jack, you are right. Its just yoga, but sweaty.

Joe, OF COURSE you liked hot yoga. Lots of young girls wearing not much. What's not to like?

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rondastarr
Level 3

Join date: Aug 2007
Posts: 2311

kimbakimba wrote:


Joe, OF COURSE you liked hot yoga. Lots of young girls wearing not much. What's not to like?




You know him so well *tear* :p

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lil power
Level

Join date: Jun 2010
Posts: 1355

sounds like a coaching dream team there! congrats on going the extra mile to get help. It's amazing what "weaknesses" someone trained can see that we never thought of ourselves.

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Edgy
Level 2

Join date: Feb 2007
Posts: 10796

kimbakimba wrote:
yoga bores the living crap out of me.



THIS~

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

I have my new program, and I'm honestly not sure how interesting following my training will be to anyone else for a long while. What I've got goin' on is rehab. No interesting lifts, no PRs. I'm OK with this, but I may not feel much like logging it.

Wednesday training was at the facility with coaching. I very much appreciate the real-time feedback on form. I've never had this and I've been doing lots of stuff wrong which has held back my progress.

Trap bar deadlifts

105# 1 x 5
115# 2 x 5

supersetted with a hip adductor mobilization

Front box squats
Bar 1 x 5
55# 1 x 5
65# 1 x 5

supersetted with clams. Lots and lots of clams.

One arm standing cable row
3 sets of 6

supersetted with stability ball rollouts

1 legged hip thrusts with shoulders on bench supersetted with side planks

Friday's training was highlighted by chinups (4 x 5) some DB reverse lunges, pushups, seated cable rows, more one-legged hip thrusts, and Pallof presses. With mobilizations sprinkled throughout.

Tomorrow I get to do goblet squats, more clams, some one armed DB presses, more cable rows, some pull-throughs, x-band walks, t-spine mobilizations, etc.

The program doesn't change up except for weight for four weeks, so there won't be much to write about for awhile.

Rehab, it hurts so good.

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kpsnap
Level

Join date: Feb 2010
Posts: 6956

Kimba: So much of my training journey has been rehab. I can relate. Many of us here have had to spend a fair amount of time in the rehab trenches, whether because of injury or poor form or what-have-you. I, in fact, am starting over with bench. Worked only with the bar today. I guess my point is that rehabbing doesn't necessarily make following your journey less interesting to those reading. Although I understand the lack of motivation to log seemingly silly weights. But it's inevitable that all of us will be in the rehab situation at some point. I know I will continue to follow your log if you continue to write.

About the coaching, how often do you meet with your coach? Does he direct all your training and critique all your lifts/accessory work?

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

I love hearing about your training, I don't find the corrective, rehab stuff boring at all.

In fact, I have this little voice in the back of my head that's been nagging me to focus more on this lately, so it's nice to see you log about it as a reminder.

Does your coach say anything about your biking or running affecting the lifting?

I tried the single leg bridges off the bench. You're right. Thank you. :)

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

Snap, my husband and I train at the facility one day per week. Since we go at an off time, I usually have at least one coach watching me at all times for lifts and accessory work. Sometimes two. That is enormously helpful. Everything I do in the gym this month, from foam rolling to dynamic warmups to lifts to accessory work is all on the program. Twice per week, I'm on my own at my home gym working on the program tasks. Trying to not suck at them.

I'm good with having the programming done for me. I mean, my own programming got me no progress on my squat for two years. So in some ways its a relief to turn the whole she-bang over to someone else.

lula, the subject of my biking and running hasn't come up. Presumably, my stated goal (fixing my knee cave) can be met without cutbacks in those areas. If my goal was to smoke a powerlifting meet, then I would bet that this would be more of an issue.

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

Today's training was my longest run ever - 7.6 miles at a 9:14 pace. I ran for 1 hour 10 min. Pretty darn happy with that. Although my glute-ham tie-in is sure barking right this second.

I did a pre-run of 3/4 mile in my new Merrell Dash Gloves. Running in these zero-drop, minimal padding shoes feels like running did when I was a kid. But its hard on my feet and calves, which tire quickly. So my plan is to very slowly and gradually increase the distance I run in them over the next six months or so. No rush.

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6595

"Don't think: it can only hurt the ball club."

-- Crash Davis, Lesson No. 1.

There's nothing wrong with turning the programming over to a pro. Just have fun and learn all you can.

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JoeGood
Level

Join date: Jun 2007
Posts: 8897

Your loyal followers kindly request you log your rehab work. Thank you, Ma'am.

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Up
Level 3

Join date: Dec 2011
Posts: 1449

Ill admit I had a few reactions to your not posting comment, none of them good.

After having my back in cramp, probably from lack of or not the right/enough mobility work, i have learned my lesson. Also it has made me "slow back down" and really think about what I am doing. I know there will be light bulb moments from something you say about your rehab. You may not even know it is impacting someone else.

I have enjoyed your journey and will continue to read along, but understand the need for a brake in logging at times.

Congrats on the run!

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alexus
Level

Join date: Feb 2010
Posts: 4751

how am i supposed to learn about rehab if people don't post their rehab???

sigh.

i do get you, though. i need to do lots of crappy ab activation exercises and i don't much feel like logging about that, either.

interesting to hear about how you are finding your gloves. good on you for taking it a bit easy in them. took me quite a while to adapt to walking in my vibrams.

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JoeGood
Level

Join date: Jun 2007
Posts: 8897

Ahem *points at empty log*

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thebruce13
Level 1

Join date: Mar 2012
Posts: 127

Rehab is a part of the game for sure. You are getting some expert coaching and will progress as a result of that and your hard work.
For old farts like me rehab recovery are synonymous with progress. I can not speak for you but it is my ego that I struggle with when posting WO that do not contain some decent lifts.
Stay Strong.

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

So, what to write.

The most interesting part of rehab so far is realizing that even simple movements done with strict form and attention, can totally kick my ass. Two particularly come to mind from yesterday's training at Cressey Performance under the watchful eye of Tony G.

First, one-legged hip thrusts with my shoulders on a bench, just body weight, no barbell. When I do these incorrectly, this exercise feels pretty easy. However, when I'm cued not to hyperextend my back to complete the movement, and to press through my heel to engage my glute (the entire fucking point of this exercise) then by the eighth rep I'm screaming for my momma.

Second, stability ball rollouts. When stability ball rollouts appeared on my program instead of the ab wheel rollouts with plates on my back that I had been doing, I'll admit to being perplexed. So I asked Tony why, and he said when I can do them correctly, he'll gladly hand me back my beloved ab wheel. Touche.

Again, when I do the exercise correctly keeping my core tight and tucking my butt under instead of going into my usual anterior pelvic tilt, I really can barely squeeze out 10 marginal reps while sweating and swearing under my breath. But since I can't feel myself doing the exercise incorrectly yet, Tony has to be on my case and hands-on correcting me in order for me to understand what is wrong.

In actual lifting news, I managed to put a couple of decent trapbar deadlift reps together at 115 lbs. So many cues to remember, so weak in the core..... I also managed a few decent front squat to 14 in. box reps at 75 lbs. I still need constant cueing on the knee cave, and my horrible posture is coming back to bite hard. Pulling my shoulders back so I'm not front squatting with a dowager's hunchback is just another goal to put on the list. Hopefully a steady diet of thoracic extensions over a foam roller will help me counteract years of hunching over a computer screen.



This and side-lying clams are now my life.

Hey, you guys asked for the exciting rehab blow-by-blow, and as your humble servant I am delivering.

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kpsnap
Level

Join date: Feb 2010
Posts: 6956

Maybe it's the sad state of my life, but I did find your post incredibly interesting.

You mentioned posture. I've never had stellar posture myself and am wondering if that's part of the reason my upper back is so lame in terms of strength.

Also, I'm still waiting on your promised deliverable.

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alexus
Level

Join date: Feb 2010
Posts: 4751

well...

that is what i got going on with my core, too :-(
pt guy picked up on it over the summer :-(
i can't even do a plank properly for 30 seconds :-(
damn anterior pelvic tilt :-(

i'm kinda relieved... because i thought there was something majorly wrong with me... so it is kinda nice for me (sorry it sucks for you) to hear that other people get this.

apparently athletes are absolute masters of compensation... it does suck that the simple stuff kicks ones ass. still... i think... progress on this stuff comes super fast with a little bit of diligence.

thing that sucks the most (i'm learning) is that it doesn't take much in the way of a lay off at all for one to regress. at least... my anterior tilt seems to be fairly persistent when i get too ambitious with my progressions.

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alexus
Level

Join date: Feb 2010
Posts: 4751

oh. i might find the courage to see how much i suck at those one legged bridges today.

uh. i actually really do appreciate your posting your rehab. can't wait to follow your progress on it!!

(for real. i love reading about this shit)

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JoeGood
Level

Join date: Jun 2007
Posts: 8897

Its interesting to see how what seem like minor changes can mkae something a lot more difficult. In the long run though you'll be better off for it.

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kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

The highlight of my day at Cressey Performance today was hitting a set of front squats to a 14 inch. box at 85 lbs. for 5 reps with no knee cave. The last time I tried an 85 lb. front squat, there was knee cave.

Progress is incremental, but I do see some.

Just imagine me doing one legged hip thrusts and side-lying clams ad infinitum.....

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