[quote]SteelyD wrote:
What’s an “inverted row”-- isn’t that a ‘bench press’?[/quote]
Good one.
Actually, it’s where you do normal supported rows on a bench, but lying face-up. It helps to do dislocaters first (the real ones, not the fake ones that people normally do) to make sure you get the whole ROM.
Oh, and when you try these, can you post the YouTube? I want to make sure your form is up to snuff.
[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 of them as supine pullups.
[quote]DaCharmingAlbino wrote:
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’?
Think of them as supine pullups.[/quote]
You guys are no fun at all…
[quote]DaCharmingAlbino wrote:
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’?
Think of them as supine pullups.[/quote]
Ah, “Fat Man Pullups” 
sfp-- I might just vid those! (As long as Tardzan isn’t doing Jumping Divebomb Box Squats in the Sm.Machine)…
Wait till you get to the next phase. Last night I did bulgarian split squat isometric holds. hahahaha. Just wait. I was a quivering mass of prostrate hideousness at the end. Who knew that something so benign in appearance could be so hard.
btw, I love that you put footnotes in your log. Can you add a bibliography? That would be super gay.
Great work, K.
I’m trying to play catchup on everyone today. Looks like you’re still hitting it hard. Got to confess I don’t know anything about Cressey or why you would rob the guy. Your deadlifts are still looking great. Are you still getting any swimming in? I’ll be keeping up more now in between meets, training for meets, and reptile attacks.
Thanks People…
yes supine fat guy rows, next time I need to add weight with a plate or something
to me putting the feet up makes it feel easier… go figure
Thanks Hel- Eric Cressey is the author of the program Maximum Strenght that I am following for a little bit.
Its great so far… I am tryiing to swim 2x a week, and would like more, life gets in the way…
OB_s I actually do the bulgarian holds now, and did not know there where in the book…
I thought it was your knee sleeves that left you quivering like that. I do it more to loosen my hip
kmc
OB_s I actually do the bulgarian holds now, and did not know there where in the book…
I thought it was your knee sleeves that left you quivering like that. I do it more to loosen my hip
kmc
[/quote]
Well you are a rock star. I found them quite difficult. Maybe it’s because you have to kind of hold still and I suck at that.
Glad the bears didn’t get you.
6.1.09
Build Lower 1
country YMCA
Mobility, no foam, aint got none here.mobility
ohsquat 95x10,135x6 (uh oh)
A Front squat 225 x (5x1)5*
B DB step up 70 x 3x6
C1 Bar roll outs 3x10
C2 Glute Ham raise
D single leg squat to box 2x10
notes
country YMCA- had to go to a beekeepers meeting
this gym is bare bones, no foam and sensays radio station is on.
fleetwood mac and don henley
my left leg/hip was super tight till set 3
My left wrist was killing me- no idea about that, chalking it up to dded volume
of pressing and and squatting
225 felt fine, set 3 realized I probably could have mangaed more-
GHR 8 felt fine ham raises- did these out of a lat machine
last week did them Natural with feet under a barbel, those fucking hurt.
thats about it…
kmc
Been silently following. Great job on the MS.
How long is the program? how far along are you now?
[quote]kmcnyc wrote:
6.1.09
Build Lower 1
country YMCA
Mobility, no foam, aint got none here.mobility
ohsquat 95x10,135x6 (uh oh)
A Front squat 225 x (5x1)5*
B DB step up 70 x 3x6
C1 Bar roll outs 3x10
C2 Glute Ham raise
D single leg squat to box 2x10
notes
country YMCA- had to go to a beekeepers meeting
this gym is bare bones, no foam and sensays radio station is on.
fleetwood mac and don henley
my left leg/hip was super tight till set 3
My left wrist was killing me- no idea about that, chalking it up to dded volume
of pressing and and squatting
225 felt fine, set 3 realized I probably could have mangaed more-
GHR 8 felt fine ham raises- did these out of a lat machine
last week did them Natural with feet under a barbel, those fucking hurt.
thats about it…
kmc[/quote]
nice work as always - I’ve tried to figure out a single leg squat before and couldn’t do them without hunching over like Notre Dame’s bellrniger. What’s the trick?
Thanks people,
FF this is month two, of four… so sixteen weeks
4 phases, this is week two of phase two.
Its a solid program, four weeks of the same work out- with different volume
2 lower day 2 upper days per week, 20 exercises per phase- lots of unilateral work
there is mobility warm up that includes foam rolling so its pretty complet.
the rep schemes very week to week with a built deload.
every 4 weeks the exercises change and get harder/ more advanced.
Sol
I can do full pistols to the box are what the program calls for.
I use a counter weigt a 10 or 15 plate out front helps-me but really its about practice,
how is your posture typically ? mine is worse on one lege vs the other leg.
here is a good write up on pistols.
www.beastskills.com/pistol.htm
kmc
kmc
[quote]kmcnyc wrote:
Thanks people,
FF this is month two, of four… so sixteen weeks
4 phases, this is week two of phase two.
Its a solid program, four weeks of the same work out- with different volume
2 lower day 2 upper days per week, 20 exercises per phase- lots of unilateral work
there is mobility warm up that includes foam rolling so its pretty complet.
the rep schemes very week to week with a built deload.
every 4 weeks the exercises change and get harder/ more advanced.
Sol
I can do full pistols to the box are what the program calls for.
I use a counter weigt a 10 or 15 plate out front helps-me but really its about practice,
how is your posture typically ? mine is worse on one lege vs the other leg.
here is a good write up on pistols.
www.beastskills.com/pistol.htm
kmc
kmc
[/quote]
I started a new one. Thanks for the heads up.
I did the Bulgarian split squat things again last night. I’ve decided they’re tough because I have my back foot on my new bench which is quite high. A place I’d like to be right now.
[quote]kmcnyc wrote:
Thanks people,
FF this is month two, of four… so sixteen weeks
4 phases, this is week two of phase two.
Its a solid program, four weeks of the same work out- with different volume
2 lower day 2 upper days per week, 20 exercises per phase- lots of unilateral work
there is mobility warm up that includes foam rolling so its pretty complet.
the rep schemes very week to week with a built deload.
every 4 weeks the exercises change and get harder/ more advanced.
Sol
I can do full pistols to the box are what the program calls for.
I use a counter weigt a 10 or 15 plate out front helps-me but really its about practice,
how is your posture typically ? mine is worse on one lege vs the other leg.
here is a good write up on pistols.
www.beastskills.com/pistol.htm
kmc
kmc
where did you find the template? I should re-read your log, but I’m admittedly lazy today
[/quote]
[quote]j_willy3 wrote:
kmcnyc wrote:
Thanks people,
FF this is month two, of four… so sixteen weeks
4 phases, this is week two of phase two.
Its a solid program, four weeks of the same work out- with different volume
2 lower day 2 upper days per week, 20 exercises per phase- lots of unilateral work
there is mobility warm up that includes foam rolling so its pretty complet.
the rep schemes very week to week with a built deload.
every 4 weeks the exercises change and get harder/ more advanced.
Sol
I can do full pistols to the box are what the program calls for.
I use a counter weigt a 10 or 15 plate out front helps-me but really its about practice,
how is your posture typically ? mine is worse on one lege vs the other leg.
here is a good write up on pistols.
www.beastskills.com/pistol.htm
kmc
kmc
where did you find the template? I should re-read your log, but I’m admittedly lazy today
[/quote]
I can totally relate to the too lazy thing. He is following the Maximum Strength template by Eric Cressy. You can get the book from Amazon. I only know this because I’m kmc’s stalker.
If you ask nicely, he may type it all up for you 
[quote]ouroboro_s wrote:
j_willy3 wrote:
kmcnyc wrote:
Thanks people,
FF this is month two, of four… so sixteen weeks
4 phases, this is week two of phase two.
Its a solid program, four weeks of the same work out- with different volume
2 lower day 2 upper days per week, 20 exercises per phase- lots of unilateral work
there is mobility warm up that includes foam rolling so its pretty complet.
the rep schemes very week to week with a built deload.
every 4 weeks the exercises change and get harder/ more advanced.
Sol
I can do full pistols to the box are what the program calls for.
I use a counter weigt a 10 or 15 plate out front helps-me but really its about practice,
how is your posture typically ? mine is worse on one lege vs the other leg.
here is a good write up on pistols.
www.beastskills.com/pistol.htm
kmc
kmc
where did you find the template? I should re-read your log, but I’m admittedly lazy today
I can totally relate to the too lazy thing. He is following the Maximum Strength template by Eric Cressy. You can get the book from Amazon. I only know this because I’m kmc’s stalker.
If you ask nicely, he may type it all up for you :)[/quote]
Thanks ouroboro. As badly as I hate to type, I would never ask anyone to do so! I have been thinking of ordering the book. Now I have another reason
The Book is excellent- I am feeling some gains and just feel good-
OB_s I think the bulgarian splits- are about how hard you push against the rear leg-
but height would be an issue too- some benches work for me and some are too tall
kmc
6.2.09
Build upper
Foam, Mobility, ytwli, dislocates, etc
A1 incline bb bench 205 (5x1)5
A2 weighted pull up (5x2)5
bw+75 bw+45, bw+55 bw+55 bw+75
B1 db flat bench press 3x6
80,90,90*
B2 head supported bo db row 3x6
70,80,70
C1 cable back hand 3x12
C2 zotman curl 30 3x10
I love eric fugging cressey
today I did good, weights felt light,
I dont think Ive ever benched 90 db’s for sets of six
weight 180 in chucks and ipod shuffle.
thanks for looking
kmc
The ipod adds 5lbs