Yes dont post on facebook dont twitter it
but lets make sure that is not your work email
kmc
[quote]kmcnyc wrote:
Yes dont post on facebook dont twitter it
but lets make sure that is not your work email
kmc[/quote]
You have a lot of rules. Have you always been so structured and controlling? 'Cause I like that.
Yes I am very much about protocol
kmc
[quote]kmcnyc wrote:
Yes I am very much about protocol
kmc[/quote]
Is that what the kids are calling it these days?
I did a pretty hard day of work yesterday , it was prety physical
going bak tonight at 10 pm…
5.14.09
upper
mobility dislocats, ytwli
A flat bb bench 210 x8x3
wu 135x8 225x3, then 210 8x3
B1 incline db press neutral grip 70 3x10
B2 cable row 4x10
C1 prone trap raise Y 15 x 3x12
C2 lying external rotation 3x12
D side planks 3x30 sec
bw+25
not much to say, felt like ass.
tomorow will fell like less then ass.
kmc
[quote]kmcnyc wrote:
I did a pretty hard day of work yesterday , it was prety physical
going bak tonight at 10 pm…
5.14.09
upper
mobility dislocats, ytwli
A flat bb bench 210 x8x3
wu 135x8 225x3, then 210 8x3
B1 incline db press neutral grip 70 3x10
B2 cable row 4x10
C1 prone trap raise Y 15 x 3x12
C2 lying external rotation 3x12
D side planks 3x30 sec
bw+25
not much to say, felt like ass.
tomorow will fell like less then ass.
kmc[/quote]
That’s okay. Who doesn’t like ass?
Exactly OBs who does not like ass-
particularly Candian Ass squatting big weights in hot shorts.
Speaking of feeling like ass, I am afraid that feeling is rampant today
after working overnight.
The Joys of mounting a show in a building with one elevator.
kmc
dude, the only think I noticed in that post is OB and Mounting. this thread is now hauntingly sweet. I think I’ll stalk OB around the boards for a few days
OL
You are right OL
who cares about my training.
I am happy HAPPY to turn this into an OBs stalking/worship thread.
hauntingly sweet somehow fits OBs.
kmc
yo people feeling like poop not enough recovery this week + two long as hard days of
making television = lame results.
All kidding asside this to me is the hardest day of this phase of the program
front sqauts + rack pull + fug Eric Cressey
maybe I should change my log to Eric Cressey fugs KMc
5.15.09
5 min jump rope
mobility mo moblity feeling creaky
OH squat
135x10
A front squat 205 x 6x6*
wu 185x6, 225x6 last set =3+2+1
B Rack Pull below knee 4x6**
wu 315x6 405x6,425x6,425x4+1+1, 365 x6 dbl overhand
C bulgarian split squats 4x6
60x6, 50x 3x6
D1 pull thrus 3x12
D2 hanging leg raises 3x12 feet to face/bar
notes
this is the 3rd week with the highest volume- and the most fug Eric Cressey of them all
front squats got slow and Uglee on set 6
** rack pulls felt like crap. I need to be fresher for this duh.
Last set I was quite feeble
the other stuff was good.
kmc
Nice squatting.
I love the OH squats, but I’m afraid to dump the weight at my gym. I push it there as it is. The people at my gym are like the fainting goats– and loud noises like crashing plates or dropping bars, the old people double over in fear.
Fainting goats (or, the people at my gym): Fainting Goats - YouTube
[quote]kmcnyc wrote:
yo people feeling like poop not enough recovery this week + two long as hard days of
making television = lame results.
All kidding asside this to me is the hardest day of this phase of the program
front sqauts + rack pull + fug Eric Cressey
maybe I should change my log to Eric Cressey fugs KMc
5.15.09
5 min jump rope
mobility mo moblity feeling creaky
OH squat
135x10
A front squat 205 x 6x6*
wu 185x6, 225x6 last set =3+2+1
B Rack Pull below knee 4x6**
wu 315x6 405x6,425x6,425x4+1+1, 365 x6 dbl overhand
C bulgarian split squats 4x6
60x6, 50x 3x6
D1 pull thrus 3x12
D2 hanging leg raises 3x12 feet to face/bar
notes
this is the 3rd week with the highest volume- and the most fug Eric Cressey of them all
front squats got slow and Uglee on set 6
** rack pulls felt like crap. I need to be fresher for this duh.
Last set I was quite feeble
the other stuff was good.
kmc
[/quote]
Good for you with the OH squats. The most I’d ever done was 95 and it hasn’t been for a while. I may add them in again soon.
Wow! You work a lot harder when the girls are watching. We should get you a cheer leader squad, you’d be unstoppable. Stay strong brother!
Great work KMC. soon you will be fugging Eric Cressey!
Thanks people!
Its all for OB_s its her squat videos that motivate me, really its having good feedack like this and seeing some numbers move that does it. The knee sleeves she wears are what does it.
The OH squat is my number one tool to see whats up, with my hips shoulders etc. Its not on the prescribed list from Eric Cressey but its part of my warm up…I pull and squat better after doing them- go figure.
95 x20 always helps me zero in on form etc back arch depth forcing the knees out. 135 x 10 feels good too,
I did them to the box a week or so ago as part of the warm up it was awesome.
I want to get back to doing 185x3 for say 5x3 or something close.
I know OB_s and skid have built some cool home gyms, Im too stretched for spare cash I did buy a foam roller for home, HUGE dividends on that.
Its box squats later on today…
kmc
Every week I go through the love hate for box squats
great for form, great for power, but for me- not so much.
I almost think the width I need to do these, is not possible in the midget rack I use.
5.19.09
Lower ( low volume)
foam at the crib, then mobility, leg swings air squats blah blah blah
oh squat 95x10,135x10
A box Squat 300 3x3 *
135x3,225x3,275x3,315x3,315x2+1 300x3
B speed Pulls 275 3x2
135x2,225x2, 275x3x2
used hook grip and focused on bar speed and back angle
C walking lunges 45x3x8
D hanging leg raises feet to face. 3x12
Notes
OH sqats felt awesome ,
box squats at 315 felt great.
second set became 2+1 felt something not so kosher in my mid back.
made last set hard, and pulls a little uncomfortable.
But really the squats hurt my hip - pretty intensely.
great for power, and form, but maybe not my thing…
kmc
[quote]kmcnyc wrote:
Every week I go through the love hate for box squats
great for form, great for power, but for me- not so much.
I almost think the width I need to do these, is not possible in the midget rack I use.
5.19.09
Lower ( low volume)
foam at the crib, then mobility, leg swings air squats blah blah blah
oh squat 95x10,135x10
A box Squat 300 3x3 *
135x3,225x3,275x3,315x3,315x2+1 300x3
B speed Pulls 275 3x2
135x2,225x2, 275x3x2
used hook grip and focused on bar speed and back angle
C walking lunges 45x3x8
D hanging leg raises feet to face. 3x12
Notes
OH sqats felt awesome ,
box squats at 315 felt great.
second set became 2+1 felt something not so kosher in my mid back.
made last set hard, and pulls a little uncomfortable.
But really the squats hurt my hip - pretty intensely.
great for power, and form, but maybe not my thing…
kmc
[/quote]
Maybe go lighter and rep 'em out for while. Or do a few to 3 heavy singles and some rep sets after. Don’t keep knocking with bruised knuckles. You’re tough, but hurting oneself isn’t progress (progerse in Texan).
Good job on the squats, KMC.
I have a hell of a time with OH squats. I think I might be able to do them with the wider stance, but with a narrow stance I can barely squat down more than a couple of inches. I’ll try them tomorrow for grins.
I tried box squats today for fun. They were tough. Mind you I was a bit tired. What do they work?
thanks people…
Skid I am trying to follow a program but you are right I should have gone lighter.
Really its my hips that take a beating.
OB_s Box squats do a few things, (my bullshit interpretation)
build powerful glutes hamstrings and hip extensors
teaches god squat mechanics or technique
teaches how to generate power at the bottom by eliminating the stretch relfex or rebound
I like how they feel- except for my hip, I am a novice at them but I do get a good what feels like decent speed
coming up…
And Its a bit of time under tension sitting that far back.
If they did not hurt my hips I would do them all the time.
kmc