You silly math dude, antagonistic
push then pull
kmc
[quote]kmcnyc wrote:
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.[/quote]
I my new wrist wraps.
[quote]kmcnyc wrote:
my left wrist feels limp …
kmc[/quote]
I thought the limp wrist stuff was kept at the club???
you are kicking a$$ and takin’ names kmc!
Tearin it up fo sho! 
Thanks people…
MinM that is funny that you said Fo sho I say that allot…
SolDog I see you quietly kicking some ass too!!
kmc
Great work lil K
[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]
I’m curious as the why you don’t need any more fore arm stimulation. Go ahead. Tell us all.
Regarding the clusters on bench, I didn’t do them. I just did straight sets. I do the whole set up with feet arch etc, etc and it was exhausting just setting up. Maybe I should have.
[quote]kmcnyc wrote:
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]
They don’t give percentages. The guideline is using a weight you can do all the reps with perfect form.
That’s how I ended up doing an assload (25 singles ) of squats at 90%. But I’m a fucking rock star.
Thanks people!!!
I know he doesn’t give percentages, he does on speed work- but I never do them so had no idea
how hard it might be- seems I guessed right as they felt close to failure…
OB_s your being a rock star, has increased my forearm girth plenty…
In reality I think my forearms are about 14".
Judo + wrestling + massage school + no straps + hook grip watching gear whore powerlifters on youtube = strong forearms
probably the latter.
kmc
today was a recovery day- I take that stuff seriously- and Im trying to work on eating more…
I did train anyway but Ill post that in another post
am got up early 6am is early for me
epsom salt bath hot as hell. 20 minutes
followed with ice cold sack shiveling shower for 5 full minutes
foam rolled
coffee
greek yogurt with honey, flax almonds
fish oil
took a nap for an hour
had a shake of casein greens flax and fiber**
found out whey is not my friend casein is with added fiber.
errands dog walking bills invoices etc
pm huge grilled tuna sandwhich a bowl of tomatoes
a banana
and then 3 Hard boiled eggs.
Later I had another shake casein fiber, greens
more fish oil…
a huge ass cookie , an apple
then I still felt hungry so I had 2 fried eggs on whole wheat.
did some mobility crap at home
foam rolled
2x 50 body weight squats.
some other junk
drank a shit ton of water…
Som Post work out concontion
and later im having swordfish and a big fennel salad.
so that is is how a little guy recovers…
oh and I looked at 80 million useless things on the internet.
kmc
[quote]kmcnyc wrote:
oh and I looked at 80 million useless things on the internet.
kmc[/quote]
The hottest, barely legal, teens on the net, are not useless!
Ok so I felt so recovered I went to the gym today- I cant train this weekend
this is the only way I can get it done.
Build Lower 2
5.28.09
foam, mobility, a ton
oh squat 95x10, 95x20
A Standing Broad jump 5x5*
B Elevated Deadlift (off 45plate) 5x5**
135x5,225x5315x5, work 365x5 365x5,385x5,385x5,385x5
C db reverse lunges 60 3x6
D pallof presses 3x12
Notes,
today’s recovery efforts really paid off.
broad jumps 5 in a row 5 sets , wow fun as hell
around 3rd set they got much longer.
elevated deads- put the bar on a 45 plate- put the bar below mid-shin
felt awesome last set of 385 my back angle deteriorated.
thats it, I am going to take a nap.
kmc
Wow, KMC, great job with those Deadlifts!
Thanks Math!
I appreciate it!!!
today felt really good.
kmc
kmcnyc wrote:
oh and I looked at 80 million useless things on the internet.
kmc
The hottest, barely legal, teens on the net, are not useless![/quote]
Why do you think he has Popeyes fore arms?
Yes my forearm > OB_s’s thigh.
although that might be cause and effect.
kmc
[quote]ouroboro_s wrote:
Why do you think he has Popeyes fore arms?[/quote]
He yam what he yam and that’s all that he yam!
this week is a little sily squeezing in all 4 days- in a row,
but work is slow slow slow I spent allot of time on recovery.
5.29.08
build upper 2
foam mobility, dislocates, ytwl
A speed bench 135 x10x3*
B1 close grip bench press 185x 4x5
B2 chest supported row neutral grip 3 plates 4x5
C1 inverted row 3x10
C2 scap push up 3x15
Notes
this was close to 50% of my max concentrated on set up, tightness and bar speed
cgbp I suck at all these pressing movements, this one is a little less sucky feeling
chest supported row felt good but heavy. last set was 2+2+1
Overall a decent week , recovery is wasted on the young.
kmc
Nice pulls!
re: scap pushups-- I’ve been prescribed a heavy dose of those. 1 day after, the shoulder feels a bit better!
What’s an “inverted row”-- isn’t that a ‘bench press’?
[quote]SteelyD wrote:
Nice pulls!
re: scap pushups-- I’ve been prescribed a heavy dose of those. 1 day after, the shoulder feels a bit better!
What’s an “inverted row”-- isn’t that a ‘bench press’?[/quote]
think pullup instead of bench press…
grab the bar with your body horizontal and row your body up to the bar. it’s a good use for the smith machine.