Do chin ups (palms facing you) bother the tendonitis? I have a simmilar problem with my right elbow and regular pull ups. So I just do chin ups.
1 Like
Hey thanks…
Palms facing in is how I do them I should clarify.
I use a wide grip with palms facing in.
this is what hurts the least.
and then even palms in I can only do so many
before it hurts too much to continue.
when I can I try to do them neutral grip
palms facing each other but the gym I train in
does not have that ability.
thanks
kmc
I got in a lower bod workout tonight
11.24.08 Lower
5 mins treadmill incline walk
a Ton of walking lunges
Abs
A1 hanging leg raises feet to face/bar 10,10,10
Standing rope crunch 10,10,10
smith machine front squat atg*
135 x 10,225x4,225x5,225x6,225x5,225x5
RDL
135x8,225x6,315x4,275x5,225x6
jump squats 135x8,135x10
OH squat 95x14,95x15
then I went home.
- this particular smith machine is uncomfortable
The “clean” rack is hard to get
Its hard to get a decent stance
I could not use any glutes, at all
and it seems to be all quad,
its hard to get the glutes/hips moving first
these numbers are lower then my front squats out of a rack.
However I had to push HARD to stand up on each rep.
I played with some zerchers, last week and tonight a little. I need to work the mechanics out.
so no exciting Pr’s nor blinged out food pics.
thanks
kmc
I got to the gym tonight,
after working in the am, and cooking for the rest of the day… no food pics yes I am lame.
Here is what I did today.
11.5.08 Arms
some time on the treadmill walking crossovers etc.
abs
A1 hanging leg raise feet to face/bar 10,10,10
A2 rope pull downs crunches whatever 10,10,10
I have been pushing the weight on these hard
a ton of foam rolling…and stretching
some mobility junk
B1 ez bar curls
70x6,90x610,5x4
B2 plyo pushups… like a clap but no clap just air… 15,15,12
close grip bench…
135x10,185x5,185x5 these hurt like hell
my shoulder was killing me.
so I stopped
db Floor presses
60x10,70x8,80x5,80x6,70x12
C1 Tate press
40x10,50x8,50x8,50x8,50x10
C2 db hammer curl
40x10,40x10,40x10,40x10,40x10
D1 db concentration curl
25x10,25x10
D2 standing tricep db ext
25x10,25x10
then I switched up to the cable versions…
when they freed up
E1 cable concentration curl
20,15,15,20,20
E2 rope tricep pushdown
20,20,20,20,20
I did these super light like 30 and 40 on the curls and 80 on the rope
really these are to try and keep healthy joints elbows…
I really want to swim but got there too late…
then I went home and ate a Huge Thai food
thing we made loaded with protein, green,
and HOTness
thanks for looking
kmc
How does your training differ from when you were lifting to support combat sports?
[quote]Elaikases wrote:
How does your training differ from when you were lifting to support combat sports?
[/quote]
Great Question, this is going to turn into a book 
In Hs the track coach was pretty good, he had just got out of college and we did some basic lifts bench squat row press and hurdles and sprints
My first wrestling coach in HS was big on weights, owned a gym privately so he had some good ideas of what we needed
lots of rows, pull-ups, good mornings and lunges,
he tailored it for each kid. And tons of cleans.
and stuff for grip, neck, forearms.
he was very good at being a strength coach.
Mos of this was off season. or Pre season.
wrestling camp we learned the power clean its our mantra.
In junior college/divIII we had no weight room
read that again NO WEIGHTS.
but plenty of pee tests.
we had a rope to climb a “universal” stack style machine
a bunch of pull up bars,
and what is called a stall bar,
gymnasts use it… and it looks like a large like 10 foot wideladder that is about 7 foot high attached to a wall.
we did a ton of stuff off of it, pull/chin ups, pushups,
squats on one leg and hanging leg raises. and hand stand pushups.
This coach was a real guy, Oaklahoma state guy NCAA champ and worlds competitor. And a heavy weight and greco expert.
so he taught us the Olympic lifts at another university near by.
So we basically cleaned , cleaned cleaned and ran. and did calisthenics till we puked.
DIV 1 had a nice facillity But Our coach was more into
ass breaking conditioning.
He is a world, and NCAA champ and really at the top of the food chain.
He is a small guy so he put the emphasis on conditioning. His take was time in the weight room should be spent on the matt.
The weight room when we did see it had bumpers, racks, chalk pull-up& dip bars platforms and boxes to jump on.
machines and treadmills etc all kinds of shiny good things
so we did the snatch, the clean, some front squats.
They used to break it up by weight about 150 and under no squats, or deads, but power cleans all day. And Bigger guys did more squats
deads etc.
conditioning is far far more important than strength training to wrestling.
We did similar things to what Dan John writes about.
front squat, sprint , box jumps all one workout.
pull-ups, cleans, ball slams would be another
and all the pushups, situps, burpees, etc that you could shake a stick at and we ran hills, sprints stairs, big long runs and short sprints. buddy carries crawls, drags, etc.
And I rowed, swam and rode an exercise bike.
Weights where really not a big part of wrestling this is late 80’s early 90’s , maybe I lifted 3 hours out of the 30 to 40 I trained a week.
and I competed at 130,125 and 118.5 and later at about 140…
so I did not do what the big guys did.
they did plenty of snatches, big squats, big deads.
At the OTC we learned barbell complexes, more olympic lifts
a big emphasis on unilateral training.
And weights as conditioning as well as strength
I never really benched unless it was for fun.
we did thousands (yes really) of push ups and its not very important.
So the OTC they felt weights were more important but not so much for 130 type dude.
I got a good time, in on O-lifts and they had us do a ton of plyometric box jumps, hurdles, jump squats, plyo pushups in a few different varieties and wall sits, vertical pushups, rope climbing and the olympic lifts, push press, snatch, power clean, high pull, front squat, OH squat. Romanian dead lift but really power cleans.
I learned the tabata interval method.
Interval sprints were big in college.
sprint walk, sprint walk. or sprint run backwards.
we did that allot
sprint 100,200 or 400 run 400 backwards.
hills backwards
run a mile with a dude on your back.
sprints with our mouths and nose taped shut.
and big big runs too.
everything for time.
I think now I have far less volume and go bigger,
I cant do the volume I used to.
Im also an adult and not working with a prepubescent body
with sick recovery.
I am no longer training 2x or 3x a day 7 days a week.
but I still do some balls out conditioning days.
I no longer do road work I ran 10 to 13 5 to 6 days a week.
but I will do the occasional sprints or sprint mile or 2.
Its fun, that is why I do it, I also am addicted to the endorphins.
The principles and exercises I learned I still do.
hanging leg raises
snatch grip deadlift.
front squat. Over head squat.
some of the O-lifts.
But I like to try new things, this is the first time in my life
I am living in the low rep land.
keep asking…
thanks
kmc
1 Like
thanks for taking the time to post informative answers
Thank you for reading…
and it was my pleasure…
kmc
Back from the holidays…
In the interim I brined and served a bird,
and ate like a pig a ton of veggies, infact almost all veggies…some bird, yes I ate turkey and usually dont really eat meat.
and then ate a shit ton of pie…
apple pumpkin and blueberry,
all good stuff, but I bet sensay had more fun
with his blowout of weekend food.
shoveled the driveway at the weekend place,
its 150 steep yards.
and insulated the attic.
First day back at the gym, here is a what I did
12.1.08 bullshit pull stuff.
incline walking cross overs on treadmil 5 mins,
mobility stuff, foam rolling, more foam rolling,
deadlift
135x6,225x6,315x5,365x1x1,385x2
deads off of blocks, mid shin.
405 x 2,405x2 365x4,365x4
these sucked, need to do them first, cant do them after dead lifts.
hang clean
155x3,175x3,175x3,155x4
shrugs
225x10,315x10,315x10,315x8,315x8
bo db row
100x8,100x12
abs
A1 hanging leg raise, feet to face 10,10,10
A2 rope crunch pull downs 10,10,10
then I swam for 20 minutes.
I need to either pull or do rack pulls, or
reverse the order…
I felt my grip failing on the rows,
and after the pulls, the shrugs, I guess,
my grip started to get fatigued.
I got stuck doing the abs, last
I usually do these first, and being somewhat a creature of habit I got stuck doing these at the end… huge difference.
Instead of focusing on a good contraction
I am fighting my grip and truth be told my grip is pretty fugging good.
I need to get a program- I am like random exercise guy with a few basics.
thanks for looking.
kmc
[quote]kmcnyc wrote:
Back from the holidays…
In the interim I brined and served a bird,
and ate like a pig a ton of veggies, infact almost all veggies…some bird, yes I ate turkey and usually dont really eat meat.
and then ate a shit ton of pie…
apple pumpkin and blueberry,
all good stuff, but I bet sensay had more fun
with his blowout of weekend food.
shoveled the driveway at the weekend place,
its 150 steep yards.
and insulated the attic.
First day back at the gym, here is a what I did
12.1.08 bullshit pull stuff.
incline walking cross overs on treadmil 5 mins,
mobility stuff, foam rolling, more foam rolling,
deadlift
135x6,225x6,315x5,365x1x1,385x2
deads off of blocks, mid shin.
405 x 2,405x2 365x4,365x4
these sucked, need to do them first, cant do them after dead lifts.
hang clean
155x3,175x3,175x3,155x4
shrugs
225x10,315x10,315x10,315x8,315x8
bo db row
100x8,100x12
abs
A1 hanging leg raise, feet to face 10,10,10
A2 rope crunch pull downs 10,10,10
then I swam for 20 minutes.
I need to either pull or do rack pulls, or
reverse the order…
I felt my grip failing on the rows,
and after the pulls, the shrugs, I guess,
my grip started to get fatigued.
I got stuck doing the abs, last
I usually do these first, and being somewhat a creature of habit I got stuck doing these at the end… huge difference.
Instead of focusing on a good contraction
I am fighting my grip and truth be told my grip is pretty fugging good.
I need to get a program- I am like random exercise guy with a few basics.
thanks for looking.
kmc
[/quote]
I use DLs as warmup but move to the blocks well short of any DL top weight if I’m doing elevated deads. Saves energy for the max weight.
1 Like
good advice… thank you.
How is the culking going?
I need to re-read my log book, and see what I did before…
I think I am trying to lift near to max and do lifts off blocks.
and for now it might just be one or the other…
kmc
[quote]kmcnyc wrote:
good advice… thank you.
How is the culking going?
I need to re-read my log book, and see what I did before…
I think I am trying to lift near to max and do lifts off blocks.
and for now it might just be one or the other…
kmc[/quote]
One or the other is working for me. The elevated deads get my nervous system used to heavier weight so that my pulls from the floor go up as a result. But I’ve been cautioned myself not to do them both in the same session. Some people can do it - I’ll burn out rapidly if I do it.
Had an early day today 4am to midnight
so after a nap I went to the gym…
foolish move but here is what I did.
12.2.08
5 min incline walk carioca etc on treadmill
run fast mile 6.26.
foam roll, stretch, mobility, mo foam rolling.
Abs
A1 hanging leg raise 10,8,10
A2 standing rope crunch 10,10,10,
had to go lighter than usual I killed them yesterday
BB flat bench
135x5,185x5
205x3 8 sets
db floor press
70x6,80x4,80x5,80x5,80x5
B1 dips bw 15,10,15,13
B2 Tate press 40x8,40x8,40x8,40x8
Face pulls then some overhead shrugs with the bar.
then I swam for 20 minutes.
I am having programing multiple personality disorder…
I used to run/deadlift/swim with good results
or run/squat/swim with good results.
run a good fast mile to warm up
lower body heavy session
swim to cool down.
not so much with a push day.
and I am still beat up from yesterday,
no grip, and my shoulders fest it on the barbell bench.
I am having this love hate thing with benching its a diminishing return
and a good amount of discomfort.
I need to find a better way to program
so periodize and break up what I do across the week better so I dont feel beat up as much.
thanks for looking
I can’t bench very well after a previous dayof heavy work. I just had to take 2 days rest after a heavy Assistance day and I may make that a regular thing.
If you’re overdoing in another area it’ll show up in the pressing movements first, is my opinion.
[quote]skidmark wrote:
I can’t bench very well after a previous dayof heavy work. I just had to take 2 days rest after a heavy Assistance day and I may make that a regular thing.
If you’re overdoing in another area it’ll show up in the pressing movements first, is my opinion.[/quote]
I think you are right. It seems to show up last in the rows and first in the presses.
Skidmark seems to think about this stuff
in a smart way.
And I bet he is right, I think its about a smaller muscle group bearing the brunt of overwork.
kmc
I should write a little about what I ate today or basically everyday.
I got up retarded early for an early work call So I was up at like 330 or something like it
Am espresso, like a quart of greek yogurt, & dried figs.
Am again at work
a shake, hemp protein, 2% milk and some honey
I use hemp or rice protein, whey leaves me bloated and gassy nice right.
At “lunch” this is like 8 am
2 fried eggs sandwhich on whole wheat,
1 banana, 2 apples
A big salad I dragged with me, of Tuna spinach tomatoes and olives.
I also work where there is catering- I make television so snacks and TV go hand in hand
so I ate
almonds, raisinets, a granola bar,
2 apples, like 6 cups of shit coffee
a ton of water A greens+ protein bar.
When I got home I took a nap and then went to the gym.
Post Gym I had a shake, same as before,
then ate last nights leftover salmon with a huge sweet potato and ton of spinach.
then remembered how good the egg sandwich was so I made one with two fried eggs again provolone on a whole wheat english muffin.
Later in the night I tore it up with some mexican food, blackbeans, veggies ,guacamole
and 3 fish tacos.
And I will have a shake again…
so that is how a little type dude eats.
a bunch of fruit
a bunch of protein,
a bunch of candy a work.
Im not a big meat eater… but I do eat quite a bit it just doesnt sound like it
for supplements not so much.
greens+ fish oil, big dosages.
and some protein… and I have to use rice,pea or hemp whey makes me ill and smell evil.
basically I eat allot of clean food, with a reasonable amount of sweets, junk etc.
I really live on fish.
kmc
Hey People… Lower body today,
no jump squats this time but still fun.
I made a new squat rack at the gym…
smith machine squat kill my knees, which have never hurt in the past
anyway this is what I did today
12.4.08
Thursday
10 mins elliptical
mobility, foam rolling and a ton of stretching and more foam rolling
Abs.
Hanging leg raise, feet to face 10,8*,12
standing rope pull down crunch 10,10,10
- these I did much higher like mid shin to bar they are like a russian hanging leg raise
I like these better, much harder
OH squat
95x12, 135x5,135x8
Front squat *( with new bullshit rack)
185x4,205x3,205x3,225x3,225x3,245x2,185x5
RDL off 8" elevation
225x5,275x3,275x3,275x3,225x6,225x6
Bulgarian Split sqaut
pr 50db’s 5, 1 70dbx6, 1 80dbx6,80x5
Natural GHR
4x6
pistols
5,5,4
- the bullshit rack
I used this leg raise station its like a
dip/leg raise station, but this one is extra cheesy no dip station.
the suck factor is increased , that its hard to get a good rack position, and I am too short to reach it properly.
anyway the legs are done
kmc
Had to blow off yesterday do to work going crazy
so this is what I did today…
12.9.08
Pull pull pull pull
abs
A1 hanging leg raise feet to face 10,10,10
A2 standing rope crunch 10,10,10
45 degree back raises 15
OH squats as a warm up
95x12, 135,x7 135x9
Deadlift
135x8,225x7,315x5
deads off blocks just below knee
405x3, 425x1,425x1,435x1,455x1,455x1,455x1
425x2
db BO row
80x8,100x12,100x15
shrugs
225x6,315x6,405x6,305x8
this was a decent pull day…not great but ok.
my forearms are done… kind of a popeye look.
thanks for looking
kmc
Good work on the deadlifts. What do you use for shrugs and do you rotate the shoulders on shrug or just shrug. I do both, not sure if it makes a difference or not. Maybe for smaller supporting muscles. Just curious.