Ok My hip is Jacked up, stretching and foam are on the menu for a few days.
We are sneaking out of town for a about a weeks worth of vacation
which includes making raised garden beds moving some gravel relaxing
and hopefully some training
kmc
[quote]kmcnyc wrote:
snakes with their tails in their mouth all good stuff.
[/quote]
That’s kind of like a meat donut!
I work with a guy that calls hamburgers “meat cookies”.
Hope every one is enjoying the holiday…
we blew out of the city early for a big weekend- its been nice, lots of projects- planter beds,first beehive inspection
our five year anniversary pretty full week so far!
and I trained on friday… one strange bomb out.
5.22.09
mobility, some dips some pullups more mobility
OH squat 95x10,135x10
A front squat 225 3x6****
135x6,185x6, then 225x 3x 6
B rack pulls
315 x5, 405x6 425x6
C Bulgarian split squat 70x2x6
D1 pull throughs 3x10
D1 hanging leg raises feet to face 3x10
So somehow on my first rep of 225- the bar slipped off my super shiny shirt and off of my left fingers-
and crashed load as fukkking hell onto the safety pins- good start…
I have a decent rack postion - clean style- not genie arms crossed and this is a bar with no knurling-
I was sweaty , who knew?
It was SOOOO fukking loud.
after that 225 felt fine
rack pulls nothing exciting- although I have to admit that doing them on the same day as any squats- not my thing.
I cant give them any thing- after any kind of squat.
thats about it… next week I start Phase two of Maximum strength- that is the part that OB_s is doing with the cluster sets.
kmc
[quote]kmcnyc wrote:
Hope every one is enjoying the holiday…
we blew out of the city early for a big weekend- its been nice, lots of projects- planter beds,first beehive inspection
our five year anniversary pretty full week so far!
and I trained on friday… one strange bomb out.
5.22.09
mobility, some dips some pullups more mobility
OH squat 95x10,135x10
A front squat 225 3x6****
135x6,185x6, then 225x 3x 6
B rack pulls
315 x5, 405x6 425x6
C Bulgarian split squat 70x2x6
D1 pull throughs 3x10
D1 hanging leg raises feet to face 3x10
So somehow on my first rep of 225- the bar slipped off my super shiny shirt and off of my left fingers-
and crashed load as fukkking hell onto the safety pins- good start…
I have a decent rack postion - clean style- not genie arms crossed and this is a bar with no knurling-
I was sweaty , who knew?
It was SOOOO fukking loud.
after that 225 felt fine
rack pulls nothing exciting- although I have to admit that doing them on the same day as any squats- not my thing.
I cant give them any thing- after any kind of squat.
thats about it… next week I start Phase two of Maximum strength- that is the part that OB_s is doing with the cluster sets.
kmc[/quote]
Did you remember to bring your book for the weekend?
Nice to know we both did loser squat moves on the same night. We must be psychic twins or something.
135x10 with OHS looks so easy on paper(I’m still using just the bar). Its now one of my goals. Great work!
Thanks Eco…
I love to do them. Sfp joked with my box squats to get back to him when I could OHS that much…
Once I finish this Eric Cressey cycle- its like 4 months so I have 3 left
I want to OHS 225 for 3.
and for OB_s I did indeed bring my book- and for those reading at home, I have sent many pleading emails to Ourboro_s pleading with her, to send me the correct work out from her copy of the book-
who has always helped me out.
kmc
225x3 would be very impressive. Do you snatch or clean and press that weight overhead or take it out of a rack?
[quote]ecogenx wrote:
225x3 would be very impressive. Do you snatch or clean and press that weight overhead or take it out of a rack?[/quote]
“Who left their intestines over here in the squat rack?”
Da charming one is right
I would probably need a clean up in aisle 3 if I tried 
I have not done real snatches in years hen I was 28- and weighed about 160 I did
a 100kg which is about 225- but I did them a bunch then
tendonitis, and not training that kind of stuff in years would make that impossible now…
cleans, jerks etc now are quite painful. anything heavy hurts my elbows.
I did 185 x3 for an OH squat- not so long ago maybe last year?? but took it out of a rack,
push-jerked it and did the squats.
the 135 or 155 OHS I would clean and jerk to do the squats or snatch… but I really dont like to do them in a commercial gym with metal plates. not so cool.
185 is more likely- for now 225 is heavy , and I would have to do a ton of OH work and benind neck PP or push jerks first- I dont think my shoulders/pressing parts are strong enough.
kmc
First Lower day of the Build phase of Maximum Strength this is what OB_s has been doing for a while-
but modified to her needs.
5.26.09
Foam (home) mobility, my hips where still tight from last weeks box squats…
OH squats 95x10,135x10
A Front Squat (4x2)X5 cluster sets
185x4x2 205x4x2 x4
B DB step up 3x8
50x8,60x8,60x8
C1 barbell roll out 2x10
C2 Natural GHR 2x8
D one legged squat to box 2x10
Notes
** cluster sets **
4 sets ot 2 with ten seconds rest between each set of two, 5 sets overall
so that is 60 reps counting OH squats- I want to push the weight on these
db step ups- fun, till like rep 6 on set three- I almost needed straps.
lame
barbell roll outs- somehow bigger plates make them easier- but fun as hell!!! woo
GHR did them out of a lat machine- need to figure out a better way
thats it and right now I am back to Fug Eric Cressey
How are you finding the clusters? I’m kind of glad that I’m over that stage. I’m on the next one now. I squatted 185x5 for a couple of sets for the first time. A couple of weeks ago I did 5 single clusters. I find a set of 5 easier because there isn’t all the setting up and walking out. On the plus side, it’s done wonders on my ability to walk out and not fuck around.
I just mentioned clusters In your thread…
now we are too geeky.
Fug Eric Cressey they are hard- but made me really aware of form-
this is allot of volume hidden in disguise.
I imagine my form at the end of this cycle will get better- and I will be stronger too.
But I was sweating- and breathing hard during each cluster.
so I guess I am saying they kicked my ass.^_^/
kmc
[quote]kmcnyc wrote:
I just mentioned clusters In your thread…
now we are too geeky.
Fug Eric Cressey they are hard- but made me really aware of form-
this is allot of volume hidden in disguise.
I imagine my form at the end of this cycle will get better- and I will be stronger too.
But I was sweating- and breathing hard during each cluster.
so I guess I am saying they kicked my ass.^_^/
kmc[/quote]
I guess we are super gay.
It was an interesting way to approach volume. I could get my head around doing clusters of singles before doing a set of 5. However, the set of 5 is easier. I wonder how much is mental.
You mentioned my size in my thread and I have not doubt the volume I’ve done over the last while has had an effect. Hence, sitting in my office with my pants undone. Less sexy than it is overweight man with his gut hanging out.
I need the gay matching candian lifting shoes then we will really be gay.
Or matching his and hers mantards.
It is a different way to play with volume- I like 10x3, and 4x6- they work for me.
but the clusters do seem easier then 5x5 even though 5x5 is actually less work.
I am glad your semi pantless at work, I thought it was because of PMPM squats or Steely D’s hat.
Or the albino had charmed you.
and here it is you have out squatted your pants. I think Ive gained 4 or 5 pounds in the last month-
just from new training and eating a little more.
kmc
phase two build upper
5.27.09
foam, mobility dislocates, ytlwi 2x
A1 incline barbell bench 185 (4x2)X5
A2 weighted pull up bw+45 (4x2)X5
B1 db flat bench press 70 3x8
B2 head supported db row 60 3x8
C1 cable reverse back hand 3x12
C2 standing zottman curl 30 3x10
then I swam for 20 minutes.
notes
the sets are clusters again and antagonistic.
I am loving the antagonistic elements but not the clusters on bench-
I suck at incline bench pres- did I mention I hate them- last time I did those with a barbell was longer ago then last August. so I sucked. I hate theses.
should have went heavier on the dbs- for bench
the row thing is with pairs of db’s could do more there too.
zottman curls- whats called for I dont think I need any further forearm stimulation
that is all.
kmc
[quote]kmcnyc wrote:
Once I finish this Eric Cressey cycle- its like 4 months so I have 3 left
I want to OHS 225 for 3.
kmc[/quote]
I won’t believe that one without a YouTube verification! ; )
I can’t squat half that much overhead with any kind of stability.
But I haven’t tried them in a while, so I’m sure I could do 250 now. Yeah, 250. That’s it.
[quote]kmcnyc wrote:
phase two build upper
5.27.09
foam, mobility dislocates, ytlwi 2x
A1 incline barbell bench 185 (4x2)X5
A2 weighted pull up bw+45 (4x2)X5
B1 db flat bench press 70 3x8
B2 head supported db row 60 3x8
C1 cable reverse back hand 3x12
C2 standing zottman curl 30 3x10
then I swam for 20 minutes.
notes
the sets are clusters again and antagonistic.
I am loving the antagonistic elements but not the clusters on bench-
I suck at incline bench pres- did I mention I hate them- last time I did those with a barbell was longer ago then last August. so I sucked. I hate theses.
should have went heavier on the dbs- for bench
the row thing is with pairs of db’s could do more there too.
zottman curls- whats called for I dont think I need any further forearm stimulation
that is all.
kmc
[/quote]
That’s a truckload of pressing! 60+ reps. At what % of 1RM are those inclines?
Don’t forget the wrist curls…
You know I am looking back into the book to see if I missed something
I don’t think he gives percentage guide lines for pressing because they were in the
fucking heavy percent for me.
but it was close to failure on some of the sets- My best ever barbell bench is like 265 .
I think I am ordering wrist wraps between this and squats my left wrist feels limp even though the
fore arm is more blimp like.
kmc
[quote]sfp wrote:
kmcnyc wrote:
Once I finish this Eric Cressey cycle- its like 4 months so I have 3 left
I want to OHS 225 for 3.
kmc
I won’t believe that one without a YouTube verification! ; )
I can’t squat half that much overhead with any kind of stability.
But I haven’t tried them in a while, so I’m sure I could do 250 now. Yeah, 250. That’s it.[/quote]
I would tape that if I could do it, I need to get on the video stuff,
its needed but a hassle.
kmc
[quote]kmcnyc wrote:
the sets are clusters again and antagonistic.
I am loving the antagonistic elements but not the clusters on bench-
that is all.
kmc
[/quote]
Man, you sure are getting antagonistic! Is this 'roid rage, or what?