Good lifting Kevin. On the db snatches treat each rep as by themselves. Set up perfect each time. Get tight/arch your back/get tight/squeeze your hand around the bell/flex the opposite hand and keep off of thigh/start lift with heel drive/snap hips forward/and finnisg lift. rest 3 seconds while sttinh up-repeat.
I hate zercher sqauts- would rather do partner assisted bodyweight sqauts like we did in Grappling practice.
Zerchers looked good to me, your stance didn’t seem narrow at all. Snatches look killer, one of these days I gotta start doing them…one of these days lol.
Fischer thanks, these where more of a warm up feeler set then anything.
good tips I appreciate it.
personally I would rather be doing anything in wrestling/judo/grappling
then lifting
sigh
MattyXL thanks - snatches are fun
I worked late into the night last night
so today is baby dady business and recovery
for me that meant
a ton of PVC and yogic and pilates stuff.
3 rounds of bw squat x35, 25lb 1 arm KB swing 30 sec plank
a contrast shower, and a ton of water, fish oil and esspresso
I have not talked about food in a while-
my eating is always a mess
at home I eat ok- but Im not on a regular eating schedule
at work we eat every 5 or 6 hours and there is always some
crap ass junk food table of stuff from craft services
I have to eat all day- literally to stay above 185.
today I am doing ok, so far I had
a shake whey/flax and I always forget how horrid whey makes me feel.
back to pea or hemp for me.
a 1/2 cup walnuts, two apples with peanut butter
a shit ton of water, a bunch of espresso
yesterday’s left over ackee and salfish its jamaican foods
some more walnuts and some cranberries
a can of black beans and allot of quinoa
Im’ not feeling the meat so much
Little man - he is a serious eater I need to eat more like him.
this is his day- before running around and prowler sprints
he gets one 8oz whole milk bottle when he wakes up.
then he eats 1/2 a banana or an apple or some greek yogurt an hour later
3 hours into the day he has about a cup of roasted apples and quinoa
another snack - of yougurt, 1/2 an avocado or a banana
lunch has been an egg tortilla or fritatta
with good ham, good cheese, onion and potato
another snack the banana , peanut butter and apples or avocado again
dinner has been black beans and quinoa with roasted banana
or chicken spinach and black beans,
he gets another bottle of whole milk at bedtime
maybe one in the day if we are in a car or he is fussy.
I make it all - little man eats all organic,
he is such a stud.
Good job hitting that 315. Looks like you’re prepping the little man for some prowler pushing.
You’re totally wiley with those DB snatches. I love them. I do mine consecutively as well, more like a conditioning exercise.
Ugh, zerchers. Why do you guys insist on torturing yourself. JK! 315 is ridic.
Oh, poor you, you have to eat all day…grumble
Little man is a total stud! Just like his daddy 
Maschy, look at it from a guy’s POV. We have to keep making trips to the grocery, spend money, store the food, cook the food, clean up after the food, all so we can eat tastebud punishing meat & veggies until our bellies distend and our stomachs sue for divorce.
KM, I’ve worked in film & video, and I know how the schedules just kill any reasonable feeding system. It’s a miracle if craft services puts out anything edible. My best positions were post production where I worked at a desk and pretty much set my own schedule.
Little man is just too much cuteness!! Wow, he’s an eater. Seems like he’s getting a huge load of carbs, is there enough protein in there? Not, I hasten to add, that I’m an expert on child nutrition.
Wow, you can do zerchers with such few rest between sessions? My forearms stay sore for days. But I’m a novice at them so I guess that’s why.
I love your eating day, and your baby is so cute!
He’s a little bulker lol
Seems like a nice recovery day. And with your hard training, it’s needed and deserved.
That weekend place will be great fun for the little guy growing up
Dday- thanks man little man tears it up he has a wagon he likes to push all day
Maschy i heard kids on the train say Wiley your funny. The eating thing just gets to be too much
I find it hard to eat consistently
Cav location work is horrible for food studio work is ok
I just have irregular appetites at home
Little mans intake is fine babies need high quality fats to much protein is too hard for new bodies to digest
Solely he loves it already im sure he can’t wait to explore and set little fires.
Did some PVC rolling and some other mobility junk this am
On a bus right now to go to the weekend place and deal with some stuff there
Want to train at least one n the ’ country’ YMCA there
Double post
Nikki it’s the low volume and i guess my forearms have toughened up
That pic is golden! what a cuuute kid!
little man is so cute!!!
what a superdad- his food looks perfect.
for my snatches - I also reset everytime.
Matty- thanks man He is a cute kid
Frenchie thank you Rowan is a good eater.
I like to do DB snatches for conditioning
that set was just to see what was going on with me that day
however I have taken fishers advice before because its usually very solid
So I am at the weekend/summer house I had some insurance clown who needed
to take photo’s and it was a good time to get some home repair stuff done
yesterday evening and today I skimmed sanded calked, and primed the walls of the stair way
ug shoulders are killing me.
I keep a bicycle up here and I use to get downtown etc its like 2 miles.
so I clean up get ready to go to the gym ride the bike to the gas station to buy an energy drink
and take out some cash-
like anyone from the big city I lock up my bike, buy my crap
and come out to the lock- with the wrong set of keys.
and like any Native New Yorker, I pop off the front weel,
pull the seat off and slip it though the chain and lock-
see- recouceful.
I have not trained at this gym in a while- should have done upper
shoulders were tired from sanding and painting
so I did lower plus they have different shit then where I train
5.12.1
pvc dislocates and mobility at home
bike ride, to gym and stupid story
haning leg raises feet to bar 3x10
a bunch of lunges, and some hops etc
A trap bar dead lift
150x8, 260xx6. 350x6, 440x4* high handles, 530x1 , 440 3x1, 500x1
B cambered Bar box squat 12" box
135x8, 225 8x3, 315 5x2
C Dimel deadlft
145 2x20
D pull down abs
3x12
Notes
OK this gym is kind of weird its the country YMCA
its got Hundred lb plates, shit bars and few matching db’s
but its cool they have cool old shit and chalk
Trap bar deeds- bar is 60lbs one quick set with 45’s then I stripped them off and put on a pr of hundreds
used the low handles til 440 but they like rotate its a weird bar,
then high handles after that
box squats
they have this ancient rusty cambered bar- I assume it weighed 45 who knows.
these felt ok on my traps - have not had any squats loaded there in like a year?
probably more then a year these swing around allot and not having a belt sucked ass
225 was fast 315 became fast singles
these wore me out
dimel deeds left me for dead
thats it- sorry for the novel and thanks for looking
going to try to catch up with you people
Hold up a 530x1 trap bar DL, you glossed over that one like it was nothing…thats some serious DLing, Nice! That gym sounds pretty cool
^^
What Matty said, that was a strong and brutal leg day Kevin.
Matty & Joe thank you
I am feeling it in my upper back - and hamstrings
its a trap bar- they are easier then a rack pull so I don’t know how to gauges them
the gym is cool its the strangest collection of donated geear
Strong work Kevin. I think you’d like this Convict Conditioning book. I thought of you when I bought it.(not in a sexual way)
530 off the ground is hardcore stuff, whatever bar you use.
What’s a dimel deadlift?
In the old days before quick release wheels, seats etc, it was easy. Just one pass of the chain through the frame. Now you have to put the chain through everything.
Thanks Steve- I will check out that book.
I need to get back to some convict bw conditioning at home on days I don’t train…
FB- thanks.
The trap bar is strange pulling from the higher handles makes it allot easier
Dimel dead lifts came out of westiside, they are a high speed contiuous RDL
there are some very early dave tate videos out there demoing them
I actually was going to pass the chain through the front weel-
Im glad I did not.
that would have been embarrassing as it is I have to slink back with the correct key
and claim my lock
I am waiting for some pain to dry- and soreness is starting to set in
those where the first back squat of any kind I did in ove a year and I am stiff and sore
feels fucking good.
