KM'c Black Irish Bastid 3.0

Training Over 35 Lifter
262

Thank you people!!

Mattyxl - thank you- there is a bit of backrounding, and not enough arch

Nikki his name is Domokun, he is a goofy japanese puppet, and thank you-
something about sitting down and working a leg muscle feels weird

frenchie - thank you
I thought I was close, like at 90% or more
but after doing it and looking at the vid Id say I could pull 475 on a really good day if I got a ore solid technique

Thanks Chi-town, Yes Im 5.5 or 5.6 and thanks , sometimes I can hold an arch,
probably not on heavier weights recently its been harder to hold onto an arch

Irish- that was my jam son, called the radio station to request it

Joe- thanks they always feel slower then they are.

Right now I am feeling the effects of pulling pretty heavy
going to try to swim and do some conditioning today

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Todays- training

5.29.11

pvc mobility home

jumprope, mobility drills

hanging leg raises feet to bar vs lytp
3x12 each

A1 dip
A2 face pull
A3 meadows rear delt swings on bench

all 3x20

B pullup 15,10,10,10

15 min swim

Notes

wanted to do BB complexes p-chain said no.

just some bw upper body junk
sat in both sauna ( dry) and steam room

then swam for 15 mins

going to the weekend place for the first time in a while
need to do yard work and get the beeyard ready for this season

t

264

Looking stong Kevin. 455 is more then twice your weight, right?

265

Oh you mean the seated hamstring curl? I kinda hate that one, I prefer the laying version. That’s just my preference though.

Ooh a beeyard. Interesting.

266

Tlhanks steve
Yes it’s closer to 2.5 I weighed
186 at the gym today bucket nekkid.

A decent lift but needs technique work.

267

killer pull kev!

268

Thanks MJ

A Nikki- yes bee keeping we did it two years ago, last year we had a baby so we skipped
this year we are trying to start up again but seems it has been a bad year for bees weather wise.
making them harder to acquire so far.

Busy weekend somehow no one slept well, me included

I took some videos but my flip battery died
will take a look and post some later.

5.2.11 lower training

pvc at home,
jump rope mobility,

warm up
Back raise, Hanging leg raise -feet to face, lytp all 3x10
OH squat barx20,65x10,95 2x5

A Front Squat
95x10,135x10,185x5,225 2x5,245x3,275x2,2,2,2,1 225 2x4

B DB snatch
70lb 5x5 no rest

C Dimel Deadlift
135 2x20

D1 Ghetto NGHR 3x8
D2 pallof press 3x12

Notes.

not enough food or sleep today-no energy.
couldn’t manage triples at 275 kept it to doubles,
should have backed the weight off and done something else
instead.

db snatches, these felt heavy too- lame.

Dimel deadlift these are hard- much harder then they look
these left me for dead.

NGHR- these always suck , needs work.

Im not going to pull off the floor for a week or so
and do something like zerchers and front squats again later in the week

thanks for lookin…

edit here are the vids

a good look at my extra medium shirt and some skinny white legs

think this is the first set of 225, and the first and last doubles at 275.

Edit - fixed some vids posted one twice

269

you’ve got some awesome depth and speed on those squats, very jealous…

270


Thanks Frenchie-

speed must be the only way I can stand those up-
everything felt like ass today no energy.

tonight I ate this broccoli and sausage pie

271

you are one short thick athletic motherf@#$r. good work, pie looks good too

272

Do you find that doing some abs helps with squats more? A friend told me to do that, and I did once. Didn’t keep up the habit to make a definite conclusion though.
I never heard of that DL but will look up.

Yeah to zerchers! I’m just waiting for my forearms to heal up before I do them again lol

273

Pete- thanks man!!
somehow the short and thick go hand in hand in the east.

Nikki- Yes.

most of the PL types do some heavy ab work on lower body days,

reading some of the westiside articles or Tate’s stuff or things on eleitefts.com

all feel weighted abs help with squats and deadlift’s too.

Louie Simmons wrote some great stuff about abs/lowback torso training
to help the squat- so yeah I think it works allot

strong abs keep you upright.

I like hanging leg raises feet to face, BB rollouts and standing pulldown abs,
weighted planks too.

Dimels are a highspeed RDL hybrid that came out of westside.

274

[quote]PeteS wrote:
you are one short thick athletic motherf@#$r. good work, pie looks good too[/quote]

For real, being that short must concentrate the awesome.

275

Damn dude, that pie looks legit, may I ask where you got it from?

276

Thanks Joe

I hear short people like napoleon or me have a comPlex to take over.
The reality is short people are made short to prevent us from taking over.

Matty we got it fom Quaker Ridge pizza in New Rochelle
It was awesome
We had to move out of manhattan when little guy was a few months ok’d

Our 386 sq ft apartment wasnt big enough , imagine that.

278

Nice front squats! Very strong.

279

Just catching up. Those were some great deadlifts and that 455 was way too fast to be your max, got to be nearer 500 IMO. Nice looking front squats too.

That pie looks like some thing the bastard offspring of Desperate Dan and Popeye would eat. Is that what’s making you so strong these days?

280

960×720 53 KB

I’m late to this party. I’ll start by fawning at your massive strength. That 455 deadlift came up QUICK. But let me tell ya’, if I rounded my back like that discs would be shooting right out of my spinal column.

281

[quote]JoeGood wrote:

[quote]PeteS wrote:
you are one short thick athletic motherf@#$r. good work, pie looks good too[/quote]

For real, being that short must concentrate the awesome.[/quote]

Yes yes yes!
And yes to KMC saying that we’re short to prevent us from taking over. Because it’s true.

Thanks KM, gotta try these BB rollouts.

282

pie looks damn good!