k, are you getting enough chow? I get too much, so Im not lecturing, but you do physical work plus train, so you prolly need a lot more than most.
OL
Its a good question.
I wonder about that too.
On a film there is catering , usually not that bad, but not great, and we are literally surounded by candy and snacks all day and have scheduled breaks, but
we often work through and have a missed meal
you get to eat ,but not every 4 or 5 hours more like 7.
I do forget to eat, if I am engrossed in a project or I put too big a distance between meals.
I do notice that swimming leaves me starving-
I have one or two days a week where I eat litteraly all day so yeah I need to work on more food, you cant train big and not eat big
kmc
I fell of the first page.
I dont post/read much over the weekend
usually busy with well, stuff outside the gym or computer,its a change from my usual down time of looking at interjunk all day.
here is what went down today.
3.16.08
foam, mobility, hips, it-band, hips, neck
shoulders plenty of different kinds of walking lunges, dislocates, reverse lunges
and dare I say it some yoga and stretching.
90/90 stretch samson stretch,
ytwl 2x
OH squat 95 x12 dimmel deads 95x20
snatch grip DL
135x10,225x5,335x3,335x3*,365x1,1,1
385 miss 365x1,385x1,1,1
deficit snatchgrip standing on 45 plate= 2"**
315x1,1,1,1,1
high pull paused
225x2,185x2,185x2,185x2
then I ripped a callous , right pinky
I did not sand or groom them enough
pullups BW
10,8,7,6,5,6= 42
hanging leg raises
1x15 then the callous really hurt
so I did these
v-ups
20,10,10
dragons
10,10
- ok so up until 335 I was still feeling stiff I have to do leg swings, walking lunges etc between sets to feel loose and ready
** off a deficit
I do these last because I find my low back fatigues before say quads I do these with like a frog stance.
the plates here are like fake bumpers
2" thick coated in ruber with lame ass handles.
anyway this felt really good,
I have a 405 snatch grip in me.
I can feel it.
the callous thing is lame I should know better particularly with high pulls
thanks for looking.
kmc
Pretty good numbers for “the smallest dude on here”. The deads are looking good and really impressed by the high pulls paused.
[quote]kmcnyc wrote:
I fell of the first page.
I dont post/read much over the weekend
usually busy with well, stuff outside the gym or computer,its a change from my usual down time of looking at interjunk all day.
here is what went down today.
3.16.08
foam, mobility, hips, it-band, hips, neck
shoulders plenty of different kinds of walking lunges, dislocates, reverse lunges
and dare I say it some yoga and stretching.
90/90 stretch samson stretch,
ytwl 2x
OH squat 95 x12 dimmel deads 95x20
snatch grip DL
135x10,225x5,335x3,335x3*,365x1,1,1
385 miss 365x1,385x1,1,1
deficit snatchgrip standing on 45 plate= 2"**
315x1,1,1,1,1
high pull paused
225x2,185x2,185x2,185x2
then I ripped a callous , right pinky
I did not sand or groom them enough
pullups BW
10,8,7,6,5,6= 42
hanging leg raises
1x15 then the callous really hurt
so I did these
v-ups
20,10,10
dragons
10,10
- ok so up until 335 I was still feeling stiff I have to do leg swings, walking lunges etc between sets to feel loose and ready
** off a deficit
I do these last because I find my low back fatigues before say quads I do these with like a frog stance.
the plates here are like fake bumpers
2" thick coated in ruber with lame ass handles.
anyway this felt really good,
I have a 405 snatch grip in me.
I can feel it.
the callous thing is lame I should know better particularly with high pulls
thanks for looking.
kmc[/quote]
WOW!!!Nice work.What did you have to eat after all that?
thanks people
Lets see aftert that I ate, a shake, a bunch of water.
an apple.
maybe an hour later I had a big grilled tuna salad.
some cookies
almonds another shake
Salmon and mushroom rissoto for dinner
so not that much.
kmc
Hey kmc,
Keep up the good work ya old bastard !
Thanks Sen
I think we are the same age but in brooklyn we would say ya fucking bastid.
Ok I learned some things.
about two on one off.
push or press type stuff after sumo’s sure.
push or press after conventionals or rack pulls maybe
Push/press, after snatch grip not so much.
strangely I have done conditioning days
after all kinds of pulls and been fine.
here is what went down today.
3.17.09
foam, mobility,stretching
abs Hanging leg raise feet to face 3x10
some twisting junk 3x10
ytwl 2x and other shoulder stuffs
pushups a few different kinds
I guess 4 sets of 20something.
OH press bb*
95x6,135x3,135x3,155x3,165x1 needs work
DB floor press**
70x8,80x5,90x4,100x1,90x5,90x4
incline 1 arm db press
70 4x6
tates
40 4x8
Dips bw+45 x8,bw+90x2 bw+90x bw+45x8
a bunch of pushups
then I swam for like 15 minutes.
random whining
*these killed my left arm, what ever was in my right arm is now in the left.
**I opted for floor presses, as any full ROM
was not happening today, too sore in the lats.
other random shit.
setting up 100lb dbs for floor presses can suck.
no matter where you set up for them every one walks over or through your little spot
At the fancy YMCA there are allot of blind people about 4 so I don’t mind if its them.
but the other 37 people who strolled through
its like I set up under the dumbell rack.
blah blah blah
I was just too wiped out from yesterday to do anything…
thanks for looking
kmc
thats a couple BIG workouts, K. And I agree, anytime you do an exercise on the floor, you can count on everyone being a butthole. Pretty impressive poundage on the dips, btw…
ol
[quote]kmcnyc wrote:
Thanks Sen
I think we are the same age but in brooklyn we would say ya fucking bastid.
Ok I learned some things.
about two on one off.
push or press type stuff after sumo’s sure.
push or press after conventionals or rack pulls maybe
Push/press, after snatch grip not so much.
strangely I have done conditioning days
after all kinds of pulls and been fine.
here is what went down today.
3.17.09
foam, mobility,stretching
abs Hanging leg raise feet to face 3x10
some twisting junk 3x10
ytwl 2x and other shoulder stuffs
pushups a few different kinds
I guess 4 sets of 20something.
OH press bb*
95x6,135x3,135x3,155x3,165x1 needs work
DB floor press**
70x8,80x5,90x4,100x1,90x5,90x4
incline 1 arm db press
70 4x6
tates
40 4x8
Dips bw+45 x8,bw+90x2 bw+90x bw+45x8
a bunch of pushups
then I swam for like 15 minutes.
random whining
*these killed my left arm, what ever was in my right arm is now in the left.
**I opted for floor presses, as any full ROM
was not happening today, too sore in the lats.
other random shit.
setting up 100lb dbs for floor presses can suck.
no matter where you set up for them every one walks over or through your little spot
At the fancy YMCA there are allot of blind people about 4 so I don’t mind if its them.
but the other 37 people who strolled through
its like I set up under the dumbell rack.
blah blah blah
I was just too wiped out from yesterday to do anything…
thanks for looking
kmc
[/quote]
If the OHP’s hurt you may be letting the bar get too far out front, if it’s hurting your arm. When that happens to me I tend to use the forearms more to pull it back in line. Or is that pain coming from the shoulder and down the arm? The latter is not a good sign…
It happens when its leaving the rack position
which is just resting on my shoulders to the front like a front squat.
when I press I am pushing over my head
and back so the bar ends up in line with my ears.
maybe this is too far forward?
This is the same arm bicep that rows, curls, bench pullups kill. I had it in the right
now its in the left.
I think its tendonitis but it might be something ele altogether…
typing, with bad posture, lifting, work,
all contribute.
but thank you
[quote]kmcnyc wrote:
It happens when its leaving the rack position
which is just resting on my shoulders to the front like a front squat.
when I press I am pushing over my head
and back so the bar ends up in line with my ears.
maybe this is too far forward?
This is the same arm bicep that rows, curls, bench pullups kill. I had it in the right
now its in the left.
I think its tendonitis but it might be something ele altogether…
typing, with bad posture, lifting, work,
all contribute.
but thank you
[/quote]
Doesn’t sound too far forward to me, but a possibility may be that you try to squeeze your hands together as the bar goes up rather than force them apart. Or you’re turning your fists in as you lift to get better leverage for the triceps.
Or I know the cube root of fuck-all…
That’s ALWAYS a possibility.
I think its a little of both,
or letting the bar ride too low on my chest instead of shoulders…
what I need to do is not do them for a while.
and then try to organize some videos.
thanks people
Not to get superstitious but I think I am being told to start doing YTWLI as prehab before I need it for rehab.
Crossed my mind briefly when I benched last Monday and today. Then I read one of the blogs on PW(I lurk around there too much by the way), YTWLI. Read today’s article…YTWLI.
So as the resident pimp on YTWLI, questions for you:
-
Does the incline angle on the bench matter much? Think the one in the video you gave Skid sometime ago is steeper than the one in today’s article.
Do you mind giving me the link again? -
What’s your thought on combining this with other shoulder prehab work: Shoulder dislocation and rotator cuff work specifically
-
What’s your opinion on doing this before a heavy bench session? Or is it better after?
-
Other random thoughts you have on it.
Thanks!!!
yo people
Im in smalltown/weekend place for the next few days, so taking the day of and instead I am doing some “renovation”
Maybe tomorow I will sneak off to this YMCA
this one has 100lb plates a shaky squat rack and missmatched dumbells.
FF… not at all. I will happily pimp what helps me
I will post this on your log too.
Here is a link to the vid
- I have played around with the incline
and found a lower one that does not hurt
maybe one or two clicks below say a fixed incline bench
2)combine away, as long as its not too much
I do these 3x or 4x a week with dislocations
and other stuff like facepulls, interna and external rotation for the cuff.
3)sure I do it before most upper body stuff
they mention doing it after , cosgrove,tate,
mention it before or after I have to do allot
especially during bench I might do very light
junk between sets
- random shite I use a 3 or 5 lb db for the ytwl type stuff. I usualy do more reps 6 to 8 the W hurts the most so I do more of them
I also do seated db cleans Defranco has a video on those on youtube.
crhistian thibedeax ( I cant spell his name)
has some stuff for pre and or post bench other than facepulls
overhead shrug- light and something with a cable crossover- like a shrug.
My shoulders are weak and banged up.
they used to click and pop all the time if I raised my arms up over my head or rotate them
now not as much.
kmc
eep! I’ve been using 15 lbers. too heavy maybe? Shoulders are feeling great though.
if they feel good then dont fix what aint brokenated.
I think 15’s would fatigue me, 3’s I use when I am in pain.
Finally came over to check out your stuff (what?)…posts, your…nevermind.
Looking strong for sure, but I kinda liked thinking that I was the smallest/lightest dude in my make-believe little world here (it make the little weights I use not taste so sour). Thanks for nothing, Little Z-man.
yay white screen yay.
this is a pain in the ass.
Zildgian your numbers look good,
but thank you
snuck away from plastering at the weekend place
and hit the small town YMCA.
its ok has the strangest collection of 70’s gear in one room.
they do have a super shaky power rack
a trapdeadlift bar, and a cambered bar
a bucket with chalk and 100lb plates woo.
but ever other bar they have is crap!
as in real crap, crap knurling the collars did not spin, and the bars themselves were thin the db’s I dont care about fancy paint but the handles even thinner.
It was also freesing like 50 degrees, I had to keep a sweatshirt on.
enough crying here is what I did
3.19.09
no foam rollers damn.
mobility stuff.
OH squats 95x10,95x8
front squats*
barx20 135x8,185x6,205x3,225x3,275 miss
275x1,1,1 245x2,245x2
205 10x3 45 seconds rest
RDL **
225x5,275x5,315x5,315x5,225x8
Bulgarian split
50x6,60x6,70x6,70x6
GHR off of pull down machine
6,6,6,6
hanging leg raise feet to face
15,10,15
pull down abs
10,10,10
- front squats, I did these because my neck/traps have been bothering me.
** RDLs the bars really threw me off,
the smaller thickness was different
I had to sort through the bars for one to do rdls on.
it does turn out that one of the bars was almost a buffalo , or curved bar
so a decent leg day , even though I didnt push allot of weight.
kmc
I love those old “Y” gyms - they make you feel HardCore! Nice lifting, especially for a day off…
OL