Thanks!
I use the bar coming off of a the lower rung
on a bench. there is no rack where I train.
I really try to shrug straight up, hold for 1 or 2 seconds then straight back down.
when the weights get big ( over 315) I can’t hold it too long
I try to avoid the rotating type, my right shoulder will grind a bit if I do these.
thanks
kmc
[quote]kmcnyc wrote:
Thanks!
I use the bar coming off of a the lower rung
on a bench. there is no rack where I train.
I really try to shrug straight up, hold for 1 or 2 seconds then straight back down.
when the weights get big ( over 315) I can’t hold it too long
I try to avoid the rotating type, my right shoulder will grind a bit if I do these.
thanks
kmc[/quote]
The rotating shrug is supposedly not good for the joint. Charles Poliquin recommends the straight up and down motion, for what it’s worth. I shrug straight up and down cuz rotation makes my shoulder hurt, but I used to to do them that way in the past.
I think I need to clarify
when I say deads off of blocks they are my version of “rack Pulls”
I use rebok aerobic platforms to build up the height I need.
dont want to take credit for lifts im not doing ( well not too much :))
I do them off of an elevated platform
but usually for an RDL…
thanks
kmc
shit press day
wait didn’t I have one last week,
this on was shit bar none
Ok this is what I did
12.11.08
treadmill
5 mins incline walking crossovers etc
Moblity stuff, foam rolling stretches more foam.
abs
hanging leg raise feet to face 10,10,10
standing rope crunch 10,10,10
BB flat bench
135,6,185x6 225x2 *
I switched to db’s
db flat bench
80x5,90x2,90x3,90x4,80x5,80x5
No cheat cable press (stolen from elite fts)
Its a cable cross over press, while your
laying face down on an incline bench
4x8
JM press
95x6,135x6,135x6,135x6
Tate press
40 4x8
lateral delt raise
20 4x8 25 2x8
db “seated power cleans”
10 2x15
***** on the first ( and last set of 225 0
I heard an enormous fucking crack in my right shoulder.
LOUD
loud like a board snapping.
loud enough for the dude next to me to look
and the woman like 20 feet away turn around
so - WTF right except not damage, no pain
nothing, it actually felt kind of good.
so who knows what happened. In any case,
it does not hurt and actually feels less tight than usual.
anyway it led to a very cautious short work out.
Ill keep an eye on it and see what happens.
kmc
[quote]kmcnyc wrote:
shit press day
wait didn’t I have one last week,
this on was shit bar none
Ok this is what I did
12.11.08
treadmill
5 mins incline walking crossovers etc
Moblity stuff, foam rolling stretches more foam.
abs
hanging leg raise feet to face 10,10,10
standing rope crunch 10,10,10
BB flat bench
135,6,185x6 225x2 *
I switched to db’s
db flat bench
80x5,90x2,90x3,90x4,80x5,80x5
No cheat cable press (stolen from elite fts)
Its a cable cross over press, while your
laying face down on an incline bench
4x8
JM press
95x6,135x6,135x6,135x6
Tate press
40 4x8
lateral delt raise
20 4x8 25 2x8
db “seated power cleans”
10 2x15
***** on the first ( and last set of 225 0
I heard an enormous fucking crack in my right shoulder.
LOUD
loud like a board snapping.
loud enough for the dude next to me to look
and the woman like 20 feet away turn around
so - WTF right except not damage, no pain
nothing, it actually felt kind of good.
so who knows what happened. In any case,
it does not hurt and actually feels less tight than usual.
anyway it led to a very cautious short work out.
Ill keep an eye on it and see what happens.
kmc[/quote]
I get those in my right shoulder occasionally - though not so loud as you’ve described. I have no explanation for it, though my shoulder extension seems less restricted afterwards. I would only be concerned if I had sudden weakness around the joint, otherwise I just consider it the same sort of noise my knees make every now and then.
OK so yesterdays shoulder pop, crack thing
was apparently harmless and actually my shoulder feels better, as though I saw a chiropractor it was just loud.
keeping up the them of strange body stuff
the gum I was chewing somehow managed to SHOOT out my left nostril while front squatting… it was Awesome …to say the least.
Here is what I did today (friday)
12.12.08 legs not so awesome.
5 mins elliptical
Foam rolling and mobility stuff, a bunch of walking lunges, and more foam.
OH squats
95x10,135x6,135x8
Front squats on the fake rack
(ab leg raise thingy)
185x6 225x4, 235x2,235x2 185x4,185x4
Zerchers ***
135x 5, 225x2,225x4
RDL standing on 8 to 10" platform
225x5,225x5,225x5,225x5
Natural GHR
6,4,6
then I swam for 20 minutes
So aside from the gum shooting out my nose
nothing too exciting
the fake rack I am using on front squats
has me receive in the narrowest rack position forcing my arms in . not so good
and its too tall- I have to stand on tip toes to receive the weight
I would stand on a platform thing but its too involved already.
*** zerchers
people have been pushing these
they are fun,and hard as hell
and I will use them more
this is my first time doing them and I need to work on form, they killed my lower back.
have to do them with out RDLs, or Deads prior in the week
kmc
[quote]kmcnyc wrote:
the gum I was chewing somehow managed to SHOOT out my left nostril while front squatting… it was Awesome …to say the least.
[/quote]
Get out! I think I would pay to see this! 
Cappy
IT was AWESOME
It came out as I was standing up in a front squat
I must have been breathing out really hard and it shot
out and landed on the floor in front of me
the messed up reps, and mint nostril burn were
completely worth it.
kmc
[quote]kmcnyc wrote:
IT was AWESOME
It came out as I was standing up in a front squat
I must have been breathing out really hard and it shot
out and landed on the floor in front of me
the messed up reps, and mint nostril burn were
completely worth it.
kmc[/quote]
I’m sorry, but I just can’t stop giggling about this! And the worst part is that I know the next time I have to squat I’m going to remember this and start cracking up mid-set. Thanks!
Cappy
[quote]kmcnyc wrote:
IT was AWESOME
It came out as I was standing up in a front squat
I must have been breathing out really hard and it shot
out and landed on the floor in front of me
the messed up reps, and mint nostril burn were
completely worth it.
kmc[/quote]
Isn’t that like some sorta yoga thing? Like staring at the sun or sucking up fluids with your anus?
Just asking…
[quote]skidmark wrote:
Isn’t that like some sorta yoga thing? Like staring at the sun or sucking up fluids with your anus?
Just asking…[/quote]
I don’t know about that, but I think it rates pretty high on the Manly Meter:
“I squat so hard, foreign objects shot out my nose”
Yup, that done raised the bar and set a new standard for me!
Cappy
It was a little yogic…
and yes it did shoot out of my nose…
maybe this is not the best thing to be talking about?
or is it?
kmc
[quote]kmcnyc wrote:
It was a little yogic…
and yes it did shoot out of my nose…
maybe this is not the best thing to be talking about?
or is it?
kmc[/quote]
At least this isn’t a Neti Pot thread.
on the first ( and last set of 225 0
I heard an enormous fucking crack in my right shoulder.
LOUD
loud like a board snapping.
loud enough for the dude next to me to look
and the woman like 20 feet away turn around
so - WTF right except not damage, no pain
nothing, it actually felt kind of good.
so who knows what happened. In any case,
it does not hurt and actually feels less tight than usual. [/i]
When I get those noises it is muscle knots flattening out. Makes my muscles feel a lot better afterwards.
On your time at the OTC – did it lead to anything? Just curious where wrestling took you (right now a number of wrestlers have been making comebacks in Judo).
[quote]Elaikases wrote:
On your time at the OTC – did it lead to anything? Just curious where wrestling took you (right now a number of wrestlers have been making comebacks in Judo).
[/quote]
Yes… and no, I improved a ton. this is another book.
I had went there for a clinic Prior, so I was familiar to them
and I actually did better in the post season club , tournaments then in season particularly greco less pressure, and more food.
I was not great, but different enough that I went to help guys get ready for 92.
Basically it was at the end of my college career
I guess I was something like 120 or 130 wins and close to 180 losses.
It did not give my career the huge boost of wins my coaches hoped,
they were as confused as I was as What the hell was I doing there
I guess being unorthodox helped.
It was great, to be a part of, and now watching clips
of wrestling or judo - well- lets say I can/have/will cry.
It also fucked with my head.
Allot.
that I spent a good amount of my youth not eating, training 30 to 40 hours a week, to go where?
Basically it was depressing to realize the BEST I could be was to help someone else.
No all American, no big trophies, no job offers, to coach.
and the end to free sneakers
Easy to be negative.
So the positive, not that many guys get to meet the greats.
work with some of the best coaches, ever.
And do it with no pressure.
all I had to do was go and try to keep up… and give dudes something to be motivated for.
I got to see at a young age, how hard I can work, and how much more I would have needed.
After that, it was nice to see the big guys, sometimes as coaches
back in regular season.
But really it was the end of the trip.
It became a grind after that, trying to compete, knowing that I had gone as far as I could. Just winning the wrestle off
was a big deal to me so was starting.
Post college- I won some judo tournaments messed around with BJJ
did a bunch of club wrestling with good clubs,
tried some juijitsu… but really I cant do it anymore,
for a few reasons.
I am banged up.
I really don’t need to think about training that way again,
its unhealthy- an obsession. when I have a family job ect.
I cant “ramp down” the activity/competition desire.
thanks for the questions.
kmx
No projectile gum today, even though I might start training for it.
Ok here is what I did besides write the novel of a post above
12.16.08
Pull
mobility warm up, foam roll, plenty of hip stretches
abs
A1 hanging leg raises feet to face 10,10,10
A2 pull down abs 10,10,10
Sumo Deadlifts (first time)*
135x5,225x5,315x5
rack pulls just below knee
405x1, 455x1,455x1,475x fail, 455x1,455x1
475x1
then conventional paused**
365 x1,x1,x1,x1,x1,x1
Snatch grip high pull (mid stomach)
225x2,225x2,225x2,225x2
db BO row
100x10,100x15
Standing OH press single db
45x5,60x5,60x5,60x5,70x4*
light seated db “power cleans”
thats it.
Ok the Sumo I have not done these before
so it was very different and clearly I need to work on form
I do like how they make the hips/glutes feel
and I was very warm for the rack pulls
the rest paused pulls with 365 I felt good after the rack pulls and wanted to do more.
Felt good enough to go heavier but wanted to
do other shit too.
thanks
kmc
Yesterday I had a longer day at work,
making a movie…
between that and the pulls earlier in the week
I am in deep recovery.
this is what I did today.
12.18.08
unilateral junk
15 min of hard intervals on the elliptical thing *** I needed to wake up the lower body
mobility/foam rolling and stretches.
barbell complex
95 3 rounds 5 reps each
RDL, good morning, reverselunge
35 db walking lunges 60feet 4x
bulgarian split squat (1 db)
70x5,80x6,100x4,100x4,100x4
1 arm db snatches
60x5,70x5,80x5
not allot but I was done after these
abs
haning leg raise 10,10,10
standing rope crunch 10,10,8
I hate not doing these first
I am so used doing these to warm up…
then I swam hard for 20 mins
should have reversed the order of the split squats and snatches- next time
thanks
kmc
Hey K,
Went looking for your profile log and got redirected here, just dropping in to say hello.
Great log as usual, as a “big guy” I really like the food descriptions, lol…
JR
Hey Jely Roll !
please stop by anytime,
thanks for checking on what im up too
kmc
Your 1-leg work looks awesome. I can barely do lunges 8*)
old lardass