KM'c Black Irish Bastid 3.0

Training Over 35 Lifter
221

Thanks people-
MJ- thanks I do need to figure out the meal and am training thing

Germanone- if I just do Heavy RDL I think its good,
these top down DL’s its too easy to use the bounce off the floor instead of the eccentric part

Maschy- thanks pendlays are hard they leave me for dead.

Xen!!! whats good man, thanks for the visit and come by any time.

4.18.11
training this Am.

pvc and mobility at home

BB warm-up complex RDL hang squat clean jump shrug power snatch OH sq 65x2x6

hanging leg raise feet to face 3x10
face pull 3x
LYTP 3x

OH squat
65x10,95x10,135x5,155x3 getting there.

Front squat
135x8,185x5,225x5,245x3,275x2,305x1 pr 275x3 10lb pr.

trap bar jump squats
135
4x6

thought that was enough, and I had little time. so I stopped.

Notes
did something painful last week to my low back, its still here.
needed allot to get going in the am- too stiff
I am not awake in the morning.

OH squats are starting to look like something

Front squats- 305 is a PR I think 10 lb PR-
this felt heavy as hell, not quite ATG but below parallel.
then a heavy triple… felt good.

trap bar jumps did these very little rest,
wanted to do something direct for hams and something for calves,
ran out of time.

I think I need to move to three TBT sessions a week
hmmmmm.

thanks for reading.

222

A front squat PR after OH squats is especially hard. You might have been good for more if you front squatted first. I can’t do anything after OH squats, they kill me.

Nice work.

223

Thanks Farmer.

Primarily I use the OH squat to see where I am- am I warm, tight etc

I want to get back to doing 135x10 and 185x5 for OH squat.

that big single left me for dead

4.19.11 am

training upper vertical

pvc rolling and mobility at home

face pulls, lytp 3x scap work etc

A1 OH work .
bar x 10 c+P ,65 x10 c+p. 95x5,95x5, 115x5,135x5,155x5,175x3, 185 x3 jerks , 205 jerk x2

A2 NG pullup bw
10x6

B1 DB flat bench
70x12,80x10,80x8

B2 head supported DB row
70x10,80x8,80x8

C meadows swings
chest supported and bent over 10 x20

swolalicious

Notes.

felt tight and slow from front squats upper back tight.
did ten sets of OH pressing that turns out to 3 working sets of jerks.
the 205 felt good- think with time I can do much more
Pulups- 10 sets of 6 a few sets of 8 in there these just BW and netral grip

about 4 or 5 sets into this I felt good.

bench /row
somehow these felt ok- pretty good.
not so sure I can go back to a barbell.

Meadows swings- these are crazy big swole.
easy on the shoulders and big pump.
something new to like.

will try to catch up with everyone else.

thanks for reading

224

275x3 Front Squat awesonme, whats a head supported db row? I guess the answer is in the description but you know what I mean lol.

225

HI!

photos in hub are very cute

and awesome on the front squat PR :slight_smile:

226

Good for you getting your butt in to train even if it hurts and is inconvenient. Gettin’ it done!!

227

I guess I don’t understand what “top down DLs” are. The vid looked like rack pulls. What Germanone does look like full-entension RDLs.

228

thanks People…
Matty- thanks man the 275 triple felt good after the 305-
I want to work up to 8x3 at 275.

head supported BO db row- set an incine bench to like 30 or 45
stand behind it - rest your head on the incline part of the bench
row. or some shit that is close.

Hey Frenchy thank you,
he is FUN and huge - he just started walking this week , deadlifts next week

Kimba- just need to get it done a few more times a week, this kid business is a serial schedule killer

Ksnap the top downs, starting in the up- or completed position
in my case out of the rack. lowering it down and then pulling-

they are ok - but I think they hurt mechanics, and use too much bounce off the floor
back to RDL and deficits for me

12 hour day- in a frigging church of all places,
TWO jobs tommrow- yay double dip.
maybe training on saturday

this morning-

3x 50 bw squat 30 kb sswings 25 pushups

thanks for reading.

229

Rowan’s walking? And he’s going to be deadlifting?

Vids! Vids!

230

[quote]kmcnyc wrote:

Hey Frenchy thank you,
he is FUN and huge - he just started walking this week , deadlifts next week

[/quote]

sweeet!
and Rowan’s his name? how beautiful. never heard that name before…

231

[quote]nlmain wrote:

[quote]kmcnyc wrote:

Hey Frenchy thank you,
he is FUN and huge - he just started walking this week , deadlifts next week

[/quote]

sweeet!
and Rowan’s his name? how beautiful. never heard that name before…
[/quote]

You never watched Rowan and Martin’s Laugh In?

232

^had to google it. never heard of them.

233

Thanks people-

Rowan is an old Irish name.
he isnt named for Laugh in

this week was busy a good week for bad TV some food shoots,
a shoot in a church, a pupet show, and some ‘guy’ tv.

I just need some weighted dips, jumping and some pulling and I am good.

maybe training sat.

234

Never heard of “Laugh In?” Oh my. We’re all getting old and stale over here.

Rowan is a beautiful name.

235

I don’t think laugh in ever aired in Canada just saying…

thanks Snap his middle name is Ellis.

training- 4.23.11 upper

mobility and dislocates at home

lytp 2x

facepull, hanging leg raise , back raise, dip all 3x10 as warm up

A pendlay row
135 2x5,185x5 205 x3, 225x3, 245x3,245x3

B1 dip
+45x10,+75 3x5

B2 face pulls
4x15

C1 pushup loaded
3x10

C2 bb curl to press
55 3x12

notes

all banged up from this week at work-
I like this style of warm up going to implement this -
lower body I need to do more things like swings, lunges streting etc.
this seemed to work well

Pendlay row- still working on technique ,these felt good
doing the low back stretch/warmup stuff seemed to really help

the back raises and hanging leg raises where a good idea.

dips- 5 reps at 75 is a decent start have not done these in ages,
pushups and curl to press, just nice to do some finishers

everyone have a good passover easter or halloween ham thing

thanks for reading.

kmc

236

nice start on the dips for someone who hasn’t done them in a while :slight_smile:

work related - what was the food you shot? I find it hard to really have food pics shine for my camera.

237

[quote]nlmain wrote:
nice start on the dips for someone who hasn’t done them in a while :slight_smile:

work related - what was the food you shot? I find it hard to really have food pics shine for my camera.[/quote]

Trivia fact: there’s actually a job title (or used to be) of “food stylist”. That’s someone who puts the polish on food so it shows up on camera as mouth watering. Put hot sticks on steak so it gets the grill marks, get the studio humid so you can steam rising, that sort of thing. Even heard of weird things like using shampoo for fudge sauce. You learn amazing things working in video.

238

thanks people

frenchie it was a day of beauties-

beauties are what you see at home, when they show just the plated food or
mis en plus or and single shots of the food

it takes a long time to shoot

Cavilier is right to a point its allot of work multiples of each dish item etc are prepared,
styled to the hilt.

I like it cause it is different food has allot of texture and takes light differently.
the only shoots I can think of that are more work are water- like splashing water,
or beauty products
actually anything with children can take 4 times as long as any shoot with talent.

the deal with beauties is it takes along time to get the right amount of shadow, light and highlight
foods that are glossy or translucent really help.

and we use allot of reflected light- direct light sometimes being too much.
you can try to reflect light onto food with small silver or gold colored cards or paper.

are you shooting with a DSLR?
food needs more light then you might think.

239

Nice training Pops. I’ve been doing more warmup/mobitlity stuff I’ve found on your mobiltiy thread. Thanks.

240

Big time dips!

I really like hearing about your work and find it super-interesting.