Thanks People
I just realized I am the rehab-prehab pusher here…
Im still on R&R but this 4 day weekend
has involved plenty of yard projects.
Im back in teh gym on Wed.
kmc
Ok I fell off of the first page,
Im back from R&R… had a long weekend a nice break
here is what went down today kmc style
4.8.09
foam,mobility,
shoulder and hip junk a plenty
dislocates pull apart’s, ytwlx2
a shit ton of lunges
OH squat 95x10
snatch grip deadlift
135x5,225x3,315x3,315x3,365 miss,365x1,1,1
deficit snatch grip dead on 2" plates.
315x5,275x5,275x5
OH squat
135 5x5
that is 25 fucking reps.
1 arm db snatches
60x6 L&R
70x5 each, 70x5 each 80x4 each.
hanging leg raises feet to bar
15,15,10
I loved todays workout.
snatch grip deads
365 felt heavy- I like these better then sumo
the latter seem to destroy my right hip too much.
OH squats what to say felt awesome.
I want to do bodyweight x? its coming.
finished with the db snatches.
I did however have to move three teenagers
who kept creeping closer and closer with their “spoting”
thanks for reading
kmc
Wow. That is some big weight. Im humbled.
Nice snatch-deads. Funny you switched from sumo. I just started going back to sumo hoping to break a plateau.
Nice lifting.
I can’t make sumo work with the short bars. besides, my legs are so stubby I went back to conventional.
I envy your snatch (grips). I tried adding those, and I couldnt get more than 275, between my girly grip and sally shoulders. I’ll add lots of kroc rows for a couple months then try to come back to them.
Great lifting!
old lardass
63 and steelyD, thanks people!
Sumo just doesn’t work for me, I like what it can do for hams/glutes but it killed my hip.
kmc
thanks John, I like the Kroc rows too,and I would call your shoulders girly I read your numbers.
I have long arms and big hands- like big dude big.
somewhere there is a giant with my hands.
My legs are midget too, so I abandoned Sumo for now.
Ok this is like spring break, there are HS kids at the YMCA- who have ousted the elderly asian men and women.
I saw 30lb db’s being dropped like they where 150’s and had to pull weights off someone benching with gloves and a thumbless grip good times. ( it fell really loudly)
today’s upper training
4.9.09
foam, mobility, ytwl, dislocates, plenty of IT band, hip, ankle and shoulder junk
clean and jerk *
95x5 135x3, 155x2 175x2
db flat bench
70x6,80x5,90x4,100x2,100x2,90x4,90x2
pull ups med-wide grip palms in.**
bw+45 4, bw+90 2,1 bw+90 2, bw+90 2, bw+45 4
Dip
bw+45 6, bw+90 4,bw+905,bw+90 5 bw+90, 5
tates
40x4x8
then I swam for 20 minutes
I can only train these two days this week, thus the random programing but I like this kind of stuff.
- clean and jerk
I miss these, I have form, not good, ok.
jerks felt easy , plenty room, I can get under the bar on cleans, but it KILLS my tendonitis
** bw+90 pullups will take these over a bigger bench any day they felt good
thanks for reading
kmc
Nice numbers, KMC, and that’s no joke.
Cleans sometimes hurt my tendonitis, too. Not so much anymore, because I think my form is better (I think I’m a bit smoother on the second pull, and keeping my arm tighter there), but I still get tweaks when the weight gets heavier and form goes out the window. I started doing more high pulls instead.
[quote]kmcnyc wrote:
I can only train these two days this week, thus the random programing but I like this kind of stuff.
** bw+90 pullups will take these over a bigger bench any day they felt good
thanks for reading
kmc
[/quote]
Random programming is fun and weighted pullups even more so. I need to get back to doing more pullups/chinups.
BTW - thanks for the YTWL suggestion, I’ve adopted it as a standard during my warmup.
Thanks mountain dwelling people!
I appreciate the comments sfp, and soldog. Thank you.
Soldog I am happy to pass on things that I believe in or have worked for me.
kmc
Those dips plus weight are awesome as well as the pullups.That is strong period! Nice work.
Thanks Jimmy T
have a great weekend.
kmc
[quote]Jimmy T wrote:
Those dips plus weight are awesome as well as the pullups.That is strong period! Nice work.[/quote]
Absolutely.
Thanks 63!
kmc
[quote]63Galaxie wrote:
Jimmy T wrote:
Those dips plus weight are awesome as well as the pullups.That is strong period! Nice work.
Absolutely. [/quote]
I hate “me too” posts, but…me too. You one strong fella.
You must be extremely lean. To move that kind of weight @ that BW is awesome.
Thanks people…!!!
getting props is huge motivation!
I respect all the lifters, here its really appreciated.
Im not that lean- I am short as hell
5’5" maybe 5’6" I have visible abs but have some fat as well.
I was 180 in gym clothes, sneakers and ipod that day.
I will say that my elbows, and forearm tendons are suffering.
kmc
I fell of the front page again, happens every weekend - I usually dont train or post on the weekend back on track today with sqauts
trained at the “other” gym the shit box.
4.13.09
mobility, ytwl, hips, hips, hips
OH squat 95x10 as warm up.
squat *
135x10,225x5,275x5,295x5,315x3**,315x3,295x5
OH squat 135x5,135x7,135x5
A1 Glute ham raise out of lat machine
6,6,6
A2 lying leg curl
6,5,5
good morning***
135 3x5
1 arm db OH press
60x6,70x5,70x5,60x5
face pulls
B1 hanging leg raise feet to face
15,13,10
B2 pull down abs
10,10,10
calves
3x12
- I joined this shit box to make use of the
power rack - I am v ery de-conditioned to back squats and form obviously needs work.
depth isnt so much the issue as getting the elbows back ,
** 315 depth was ok on these,I like ATG
need to work on depth with these.
wanted 5 got 3 twice.
Had to work hard to get elbows down
*** good mornings
I have not done these in ?
3 years? I do them to the pins- these kill my trap and need to work on bumping up the weight.
so obvously I need to work on form
pushing the knees out, work on depth and work on elbows back.
and need to set up away from the mirror.
thanks for reading
kmc
For a second I was thinking you were doing 315 with OH squats. Good work either way!
I have done 185 for one on OH squats.
315, is beyond me
kmc