I feel ya on the back stuff, so you know I mean it when I say Out Standing!
Thanks people!!
Eco and 63 thank you,
Jimmy- I miss the old mom and pop NYC, its like a shopping mall now, I hardly recognize most neighborhoods.
My wife is Italian and Sicilian so we eat Italian all the time.
Meat from a Salumria is probably the only meat eat around the holidays.
A meet hmmmmmm I never actually thought of that.
I bet I can find one. hmmmm.
kmc
I just found a gym in NYC that has a
glute ham raise bumpers etc its 1300 + 30 intiation fee WTF.
Sometimes I hate NYC.
Believe it or not the Crossfit here has all the stuff I like to use bumpers for O-lifts
squat stands rings guess what its 200 bucks a month double WTF.
I would really think of opening a gym-
dirtbag gym but its too expensive here in the city.
I would do it at the weekend place, but I have far far too much going on there.
dang
However the dirtbag gym I left a few years ago now has a power cage… hmmm
249 for the year I think its a no brainer,
but I do remember hating it before.
KMC, the weights you push at 170lbs…I think a meet would be great for you. Find a meet and train powerlifting only and I think you would do well. A belt, chalk and knee wraps(optinal) are all you would need. Plenty of power guys here for advice.
It is something to think about…
I would do it at 165 those bastards are strong
I looked at power lifting watch’s site,
funny its like the USA wrestling ,
USA judo or USA weightlifting-
lots of info and nothing easy to find.
suprise.
I did find some usa powerlifting meets in PA…
not too far from the weekend place.
a 1500 total for a 165lber jeeez.
my wife will kill me.
kmc
Eco you have me thinking.
here is what went down today
conditioning/recovery
3.24.09
foam mobility a ton of low back and glute activation and stretch crap.
ytwl 2x shoulder dislocates a bunch of neck stuff.
Abs
hanging leg raises*
10,10,10
complexes today
95 x 6 5 sets**
RDL
BO row
full clean (squat clean)
OH press
reverse lunges right
reverse lunges left
OH squat
did these fast then like a 3 min rest.
- I did the hanging leg raises mid-shin to bar more fun and really I do these to help
stretch the low back
round 5 I had to put the bar on the ground,
during the last clean.
and only did 3 OH presses
then finished the rest.
these so suck!
after a little down time
jump squats
95x15,12,10,7
swam for 15 minutes
sat in the sauna, took a shower that reduced
my testes to the size of peas and
then destroyed some indian food.
kmc
Ok my p-chain is dead.
[quote]kmcnyc wrote:
Ok my p-chain is dead.
[/quote]
LOL!
I have this image of him draggin’ hisself around the house on his hands…goin’ “OOoh! butt hurts. Butt HURTS.”
It was temporary… but it sucked.
but yes I felt feeble.
kmc
The 165’s are in the open with that total.I am gonna speculate they have a little help as well.Look for a drug free federation and check the totals.You are in the USAPL territory.Check USA Powerlifting.com
I hd not even thought of that, that some of the 165 lifters might be in the “advanced”
category.
this week has been busy with social stuff and yes work- WOO work. needless to say this has been a slowwwwww month.
here is what went down today
3.27.09
complex
95x6 5 sets
RDL
BO row
full clean (squat clean)
OH press
reverse lunge left
reverse lunge left
OH squat
2 minutes rest
sweated for the first hour at work after this too.
not a huge week
some deadlifts
two days of complexes.
gonna fix that next week
kmc
I had a busy weekend, and a long long day on Monday 12+ hours, easy but too long to train too and for that I fell of off the first page.
3.31.09
foam and mobility-
I will spell it out what I do if anyone cares.
Foam rolling
cat camels, birdogs,wide outs, 90/90stretch
samson stretch, fire hydrants, OH band pull aparts, x walks with bands, dislocates,swuat to stand, a bunch of stuff for my neck
including ball work and bridges
ytwl 2x, more dislocates 5 handstand pushups
several styles of walking lunges, side, overhead, backward,high steps, hih kicks
leg swings.
this take slike 10 to 15 minutes, but I need it, if I lift cold I always suffer.
ok probably no one cares. moving on.
OH squats
95x15,135x5,
Deficit Sumo 4" to 6" aerobic platform*
135 x8,225x5,315x5 singles,
from floor
365x2 405 miss 385x1,2 385x1,1
315x3,315x3
OH squat
135x8,135x7,135x8
Pull thru’s 4x8*
hanging leg raises
15,10,10
then I was D.O.N.E
- sumo deficits
these are really tough… its hard to keep good form and not turn these into sort of a stiff leg deadlift. I am able to turn my feet out quite far as in heels to the bar…
this helps.
**pull thru’s this is my first time doing these, I feel it more in my low back, maybe my hams were done already not sure.
thanks
kmc
nice work, K.
You need to really reach back on the pull throughs to get the hammies and glutes.
thanks!
I will search up some videos and see
how they work properly…
kmc
[quote]kmcnyc wrote:
I had a busy weekend, and a long long day on Monday 12+ hours, easy but too long to train too and for that I fell of off the first page.
3.31.09
foam and mobility-
I will spell it out what I do if anyone cares.
Foam rolling
cat camels, birdogs,wide outs, 90/90stretch
samson stretch, fire hydrants, OH band pull aparts, x walks with bands, dislocates,swuat to stand, a bunch of stuff for my neck
including ball work and bridges
ytwl 2x, more dislocates 5 handstand pushups
several styles of walking lunges, side, overhead, backward,high steps, hih kicks
leg swings.
this take slike 10 to 15 minutes, but I need it, if I lift cold I always suffer.
[/quote]
Actually., its quite interesting, although I don’r know what half of those things are. I’ve heard many people almost raving over the benefits of foam rolling, and I’m getting bored with my usual warm up.
Nice sumo deads!You have a huge warm up bro.
Thanks people…
I have to warm up- loosen up or what ever
or my lifts and recovery suffer.
I would endorse the foam rolling to anyone,
it takes 3 or 5 minutes, its an easy addition to ward off some soreness, and stiffness.
really I am banged up- today was a big one,
Usually I am not this thorough, I woke up and the apartment was cold and I felt stiff all day.
I guess if I cant have the bigges lifts I can have the biggest warm up!
kmc
Ive been thinking of getting a foam roller. I guess Ill try to get one with instructions or something.
As far as recovery goes Ive been using a sauna. Seems to help.