Still, very stout stuff.
Thanks people.
63 I am always impressed by your pressing,
and your work with the crew you train with.
kmc
You arent the only one! I cant believe it. Really. I will say this, I think Surge(both pre & post)play a huge roll. Im currently out of recovery, and I can tell. Im not talking about some mental thing, my body says it.
BTW the foam roller seems to help thus far. Thanx for the heads up.
Training is looking strong. You going to head more towards powerlifting or O-lifting or both. From reading your thread for a while now I think you may be the only one on this forum that could do well with both powerlifting or O-lifting.
Nice work KMC, you’re really holding it down in here.
Hey thanks people!!
Olifts are a ton of fun, my form was never good enough to get really good numbers
but I would like to do them again.
kmc
My glutes and hams are feeling that good,
squat pain.
Yesterday was the first back squat in a long time, I have had maybe 2 or 3 sessions in a year.
glad to be back in a rack.
4.14.09
foam, some mobility
sholder dislocates ytwl,
4x25 bw squats ( need to do more too)
pushups+ pushups plyo pushups*
db flat bench
70x10,80x6,100x2,100x2,90x4,90x4,90x4
db floor press paused **
80x6,90x6 100x4,90x5
BB BO row
184x4,185x4,185x4
switched to db’s should have done chest supported
db bo row
100x8,100x12
shoulder raises BO,side,front
20db 3x8
rolling tricep ext
40x10,50x10,55x8,55x8
face pulls
abs
hanging leg raise feet to face.
2x15
- even on pushups my shoulders felt tight
from the OH squats yesterday
** db with full rom felt heavy, floor presses felt great, I should have rowed more first.
Eco’s comments on power or o-lift have me really really thinking…
I would probably enjoy both- I need to think about this, it would be nice to have a real goal, instead of reps and numbers.
kmc
I am deep ass recovery from monday’s squats.
at work yesterday I had some good DOM’s
Lets see how deadlifts goes today
kmc
[quote]kmcnyc wrote:
I am deep ass recovery from monday’s squats.
at work yesterday I had some good DOM’s
Lets see how deadlifts goes today
kmc[/quote]
Oh fun! Deads with DOMS
you sure know how to party…
I tried to party… but felt feeble
I shot a commercial yesterday, and felt beat up from Monday and Tuesday.
here is what I did today
4.16.09
Foam, mobility, dislocates,blah blah blah
a bunch of hip crap
Deadlift
135x5225x5,315x5,365x2 *
Pulls from just below knee**
405x4,455x1,425x2 425x2 455x1
snatch grip high pulls paused
225x2, 185x2, 185x2,185x2,185x2,185x2
BO db row
100x12, 100x12
one arm oh press db
60 x5,70x5,65x5
hanging leg rasies feet to face
12,10,10
- I felt like ass on the deadlifts,
365 felt heavy.
*** rack pulls all felt heavy- like stupid heavy.
I used straps. I confess, I am weak.
I used straps on all the rack pulls and the high pulls.
I bought some cheap 10$ suede straps they are 2" x21" kind of too long, and they fattened up the bar I don’t remember when I last used straps it has been years.
I am not sure about the straps, I think I prefer chalk.
Anyway I felt weak and it shows, time for some time off.
kmc
OK
Programming advice.
I need it.
Defranco’s WFSB
(west side for skinny bastards)
Eric Cressey’s Maximum strength-
I know you folks will recommend 531, but I might not be ready for that.
Basically I want to get some more formal training going but also want to keep some of what I consider my foundation OH squat, Snatch grip deads unilateral junk, and
some explosive Olift type shit.
why does that smell like crossfit?
so advise please.
kmc
You know what? They ALL work. Even CrotchFizz (I don’t dislike CrossFit, I just like puns and homonymnal word juxtapositions).
It all depends on what you want to do and what you like to do.
I would recommend you pick a program that has lifts you like to do and want to get better at, because you’ll actually enjoy doing the program.
Cressey’s Max strength is more involved than either Wendler’s 5/3/1 and DeFranco’s WS4SB’s but it does have a ton of interesting variation. 5/3/1 is total no-think once you have the percentages calculated out. You get to pick your assistance exercises so there’s enough variation to keep it interesting. Just my opinion.
You are right I should probably make a list of short and longer term goals,
and narrow it down after that…
should I also say I want the results to happen over night?
I actually would do crossfit to break it up,
and play with weights I can drop and rings.
but its 200 fugggen bucks here a month
that is crazy particularly when its class based- so you cant drop in.
other then that they do most or all of the crap I do, or like to do.
kmc
I have not mentioned food intake in a while…
I know all my fans live for these posts
as much as when I do too much volume
Wed I shot a commercial and ate lame catering
but yesterday I was hungry and this is what I ate…
am coffee, greek yorgurt, with nuts, ground flax,and some honey 3 hard boiled eggs
fish oil.
I had some fruit later on, and some salmon from the day before,
arround noon or close to it
I ate another bigger piece of salmon
this was a big portion
a HUGE salad of arugaly spinach tomato and some chopped up provalone
a big cookie
during training I drank thing of BCAA in water with crystal light to mask the taste
post training I ate the rest of the greek yogurt with honey and dates
I like this better then a shake.
I then had a shake a little later
hemp+ rice honey and water, and milk
Later I made some black beans and rice,
with an avocado I was hungry
we saw a dance show last night- I dont like to go see shows because that is what I do for work but is was ok…
then we ate at a sicilian family restaurant near us I had a calzone with anchovies breadcrumbs and some cheese
so thats is pretty typical for me if I am making /preparing food
If I am at work I eat the same breakfast
or an egg sandwhich, a shake or two and some crap from catering, dont get excited
catering or craft services usually is bad, and a ton of candy.
that’s is how a somewhat little dude eats
this week.
I weigh about 180 or thereabouts in gym clothes so go figure
kmc
well at 5’5" or 5’6" and 180 lbs you probably look pretty jacked. I knew a guy your height who was 20 lbs lighter than me and he was built like a bully whippet. Could outlift me in any lift as well.
It almost frightens me to think what ecogenx must look like @ 250 and your height…
I think Eco and Meat are cross the street on sight type guys. 
I look like I have a little muscle nothing crazy I don’t think I look too pumped up or anything.
I think the 180 is water I feel sluggish this week. Usually I’m around 177 in gym clothes 3 or 5 pounds make a big deal when your kinda short.
I should get with the program and post some pics/vids.
I wouldnt want to get over 185 unless I could stay lean- and not put on too much fat.
holy shit did I start a bulk/cut thread?
kmc
HAHAHA!
So I guess I should bulk.
kmc
I was referring to the Bulk/Cut thread idea. Just got a kick outa it.
Hope I didnt offend.