KM'c Black Irish Bastid 3.0

Training Over 35 Lifter
283

thanks Irish just trying to do work

Dday thanks man they are getting better a little at a time

Farmer- you are right I think fresher and with some better
technique I can pull 475, maybe a few lbs more.
I got it to knees a few weeks ago.

Canuck K- thanks man.
It is a bit of rounding - not to much lumber
clearly it needs work
If you think about how long I’m in that position its only a second or two.
lets see how I can improve on that.

Nikki -its true short people are small by design
watch out BB rollouts will kick your ass.

Nlmain - that pie hit the spotz!

its like a pound of sausage and a head of brocoli rhabe

I don’t mess around with hard work or food

today no training too busy making bad TV
no training tomorrow either, same kind of day.

however I did do

something akin to 1400 loaded and 1600 bw step ups on the ladders all day.

glutes feel like toast, quads too.

and something in my forearms and biceps are sore- that says I had a bad front sq rack.

284

I got some front squat PRs today and feel like I owe that to you. I always put my fingers directly between my delts and the bar lol

That ladder workout does not sound fun

285

Nikki that is cool- good work I will check those out.

the ladder isnt so bad, its just how we work.
If gear gets heavy- we use ropes, usually we use lifts.
all the shows at foodnetwork have hollow floors to accomdate gas, power,
and water for appliances

Skipped upper body today- my elbows and sholders, are not feeling great
did another lower session

Training 5.5.11 lower

PVC and some mobility at home
jump rope and more at the gym

hanging leg raises, back raises , ankle mobility drill 3x12

A Zerchers
135 2x5 225 3x5, 315 fail

B front squat
225x5, 275 5x3, then 275 2x2

C1 DB step ups
70’s 3x8

C2 pull down abs
3x12

Notes

zerchers hurt -

seems to be groin tightness adductor longus
and something about the wide stance hurts my knee
as they push out

posted the fantastic zercher fail

In the 225x5 vid you can see my right foot do a bit of a happy dance and there
is allot of ankle movement - maybe its time to get some Olift shoes again.

I wanted to do some RDL’s but my low back was bothering me after zerchers so just did some
front squats for some volume.

front squats felt better today then they did on Monday - go figure.

step ups where hard.

vids

thanks for reading

286


She wanted you to know that she has been lurking in your forum for a while now…the over 35ers love the zerchers!

287

You’ve got the front squat down perfectly. Solid work.

288

Matty - that is perfect!!!

thanks Chitown

289

damn you and your perfect front squats!

290

Nice front squats, I think you coulda had that zercher

291

Nice looking fronts squats and zerchers. I imagine zerchering almost twice your BW may make an adductor longus ache. That would be like me zerchering 500+ lbs.

292

Man, zerchers look painful.

293

George- I will be damned! they are not perfect but I will take the complement.

Kalle thanks man, I think with more practice and a better set up I could have it.

Thanks Steve, I think its the other way around getting that wide kills my groinicus

cavalier they are , but they make both my squat and deadlift move,
they hit the glutes, abs, hams and low back like nothing else

training this am.
well like 11 am that is enough am for me.

5.6.11
upper

pvc & mobility at home

face pull, lytp scap pushups 3x15

A meadows rear delt swing
10 3x40

B1 Seated on floor OH press
bar x10 65x10, 95 3x5 115 3x5

B2 NG pullup BW
8x8

C1 flat DB press
80x8, 90 4x6

C2 NG pullup
bw+50 4,4,4,4,5
Bw+75 2x2

D kroc row

100 x 25 left + right

rowing machine
1500 meter 6:54 slow

Notes:

meadows swings - these are smart.
probably the only kind of lateral I can tolerate.

this seated press was in an article here on the front page
they called it like a z press

I wanted to do these for a while
I remember doing these as part of a circuit in college for time.

they are serial humbling. 115 3x5 was all I could manage.
really hard.

Db pres these felt good
kroc row left me for dead.
strange these never feel good- so I guess its good?

Pullups +50 and +75 felt ok but slow.

kroc rows had me seeing stars

concept 2 rower, had me feeling pukerific fo sho
6:54 is slow I guess.

thanks for reading

294

[quote]kmcnyc wrote:

concept 2 rower, had me feeling pukerific fo sho
6:54 is slow I guess.

[/quote]

6:54 for 1500m is not too bad for an old ‘shortass’ (I can say that only being 5ft 8 myself).

If you work up to 2000m you can find out exactly where you rate on the concept2 website against your age group. Incidentally, as a rower you’d be a heavyweight!!, if my memory serves me right, lightweight is up to 175 lbs.

295

Man I gotta start doing zerchers, not only are they effective but they make you look like a bad ass. Excellent work.

296

[quote]dday wrote:
Man I gotta start doing zerchers, not only are they effective but they make you look like a bad ass. Excellent work.[/quote]

Ditto. Definitely look enticing, especially the way you do them. Anything you do to toughen up the arms beforehand?

297

Gotta try out those Z presses, awesome work bro Namath. That fucking rowing machine is tougher than it looks I did it a couple of weeks ago its no joke…and sometimes my cadence gets screwy and end up looking like a tremendous fucktard.

298

Farmer- thanks.
Ive never been a heavyweight ever.

wrestling was something like 55 kg to 60 kg
thats 119 to like 130.

I like the rowing machine over other hamster cardio

Dday thanks man- I learned them from people here, they seem to really help my pulling

Cavalier thanks, I used to use the pussy/smithmachine pad
then I saw some videos in Powerful women and they skipped the pad
that and the ymca I train in has none.

MattyXl- thanks man rowing machine no joke indeed.
Im sure I had no rythym with it at all…
I liked the z press, I turn almost everything OHP into some kind of push press.

thanks for the tip on embedding vids.

Im done for the weekend here- I try not to be on the interweb, on weekends
thanks for reading
vid of the 315 zercher fail is back

299

I know I’ve said it before but you have some really nice speed and explosiveness in your movements. Lovely front squats.

and enjoying the camera angle too :wink:

1 Like
300

Awesome Zerchers. I think the unbalanced bar screwed you up, but I think you had it otherwise.
Awesome krocs as well.

Very killer sessions, I like it.

301

Z presses are so damn humbling. They been a strongman secret for past few years I guess. I need to throw them back in as anyone I’ve ever seen who can do good weight on them has a crazy overhead

302

thanks for the love people-

a full weekend of family and mothers day stuff.
little man tore shit up all weekend.

Frenchie- thanks that is a great compliment, I am working hard to get some speed going.
Ive had decent results when I try to keep the bar moving.
ps takes one camera angle lover to spot another.

NIkki- thanks girl - I got that zercher today- hahaha.

kalle thanks I have zero pressing strength and dont really bench
Z press is super hard.

this week is jacked up I have some travel
and some home repair stuff at the weekend place that
I absolutely need to do so looks like 2 days of training

that is unless I wander to the country YMCA- have not done that in a while
every bar there is bent but they do have a squat rack and 100lb plates

5.9.11

training lower

pvc and mobility at home
more at the gym- lots and lots.

hanging leg raise feet to bar, back raises, face pull, lytp as circuit 3x10

some BB complex RDL, BO row, jump shrug, power snatch 65 3x5

A DB snatch
One set to warm up 70x5

B1 zercher off pins
135x8,225x5,275x4,315x1 narrowed up my stance- tell me if they are legit please.
B2 seated 90/90 stretch

C1 front squat
135x8,225 5x5
C2 ankle wall mobility drill

D standing broad jumps
5x5

E abs BB rollout
3x10

Notes

no OH squats today usually this is bad
today after one set with the bar, not happening

db snatches, usually I do these as an accesory-
did one set while waiting for the rack, just to see where I was at today
these felt slow.
zerchers these felt better- narrowed my stance a bit did these
within the rack not sure if they are legit on depth.

front squats kept it simple 5x5 seems like Farmer Brett and I are on the same frequency here
I want 4x8 or 5x10 but my wrists cant take it these felt ok.
last set you can see I cut a bit high.

broad jumps been a few weeks , fun but between this and the wide stance zerchers my right knee is a little tender

let the vids tell the rest, how do these become fucking novels???