thanks MJ
have a great weekend…
kmc
[quote]kmcnyc wrote:
6.26.09
upper
foam mobility ytwl, dislocates, ytwl again… some other junk
A speed pin press 135 10x3 225 2x2
B1 neutral grip seated pulley row 3x5,2x7
B2 db push presses 55x 3x5 55x2x7
C1 straight arm pull down 3x12
C2 lying DB tricep ext 45 3x8
Notes
pin presses of any type killed my elbows loud and painful.
db push presses first 3 sets elbow felt lik shit so I went light,
last two sets supposed to be light, but these felt better then the first 3.
db tricep etension- these also hurt my elbows…
then I rode a spinning class bike for 20 mins including 12 30 sec intervals 30 sec rest.
thanks for reading , have a good weekend.
kmc
[/quote]
Have a good one yourself KMC! Hope your rain lets up enough to take care of your jungle.
Was I not right about the BSS isometric holds? They are really hard and yucky.
I must say I like the DB push presses. Ddot calls them cheerleader presses. If you keep that in your head while you’re doing them, they’re a lot of fun. Try doing the splits at the end. It pulls the whole thing together.
Nice lifting man, enjoy your weekend.
Hows the Msm treating you ?
On another note most lifters with sore elbows should not due extensions of any kind for elbows- like lying extension-pushdowns-french presses because you are stretching the tendons when in said positions.
use only pressing movements like close grip benches etc. And remember to squeeze the hell out of the bar .
Fischer
ps: fish oil helps too.
thanks people!
and
Thanks Fischer,
I just started MSM… so im not sure, yet… I take a gross amount of fish oil-
the elbow pain is new- I have some bad tendonitis- both arms, but the elbows have started up recently
the program I am doing has a decent amount of press volume- more then I normally do.
Ill be wary of future tricep work like that
thanks
kmc
I just bought a bottle of that new stuff that they are pimping here. since its a cox 2 inhibitor (Curcumin?) it might help with the tendonitis thing.
I had a nice weekend thanks people.
lots of lawn-GPP an extension ladder- indoor painting- and a refeed.
thank you MJ I will ask in a few weeks how you like it.
I like when they pimp… sounds decent.
If I never say it, its cool to have people who read this.
be you fans or stalkers or both, the comments are a huge motivation.
suggestions too,
thank you again.
6.29.09
lower
hips, mobility foam, hips, mo mobility…dislocates OH squat 95x10,135x3, 135x10
A1 snatch grip dead lifts
warm up (135x4,225x2,315x2) work 335x2,365x2,365x2,365x2** then 315x 2x4
A2seated 90/90 stretch
B speed dead lift at 65% 275 8x1
C db walking lunges 3x70, 1x50
D1 hanging leg raises 3x10
D2 db suitcase dead lift 1x70,2x60
Notes.
nice day today… felt great.
OH squats got the 135x10, then the rest of the day fell into place…hmmmm.
Snatch grip deads * no straps woo!! all the sets of 365 as singles
walking lunges got the quads and glutes feeling warm and cozy did these hook grip too.
hanging leg raises soooo much more fun then dragon flags…
they don’t hurt my neck, my low back and thoracic always feel loose after.
No energy systems/cardio work, today, but I rest as little as possible.
thanks for looking
KMc
KMC, the mobility stuff you do at the beginning of every workout, whether it be for shoulders, hips or backs, about how long does it take you? Your deadlifting is looking great. Oh yeah, If we never say it, its cool to have you share your workouts with us. Thanks for posting.
Thanks Hel…
The mobility stuff takes 5 to 10 minutes, more if I am feeling stiff- leg days I do more.
I do allot of what is in the magnificent mobility DVD- some of which is new to me and some I knew about for years…
here is a quick run down…
foam roll
cat camels
bird dogs
fire hydrants
squat to stand
some piriformas stuff, I dont know the names of
90/90 stretch
a few yoga poses, and pilates poses to open the hips.
a variety of walking lunges
side lunges
leg swings
duck walks
shit youd see if you played soccer, ran track or football
like high steps, toy solders, kicking your own ass
ytwl,
shoulder dislocates
scap pushups
band pull aparts
then I also do a Bar Bell warm up- with just the bar
a few rdls few BO rows, Few hang snatches,
OH squats
sometimes
really its looks like allot but its quick…
most of this I tried to post video for them in the mobility for old farts thread.
kmc
[quote]kmcnyc wrote:
…
6.29.09
lower
hips, mobility foam, hips, mo mobility…dislocates OH squat 95x10,135x3, 135x10
A1 snatch grip dead lifts
warm up (135x4,225x2,315x2) work 335x2,365x2,365x2,365x2** then 315x 2x4
A2seated 90/90 stretch
…
Snatch grip deads * no straps woo!! all the sets of 365 as singles
walking lunges got the quads and glutes feeling warm and cozy did these hook grip too.
hanging leg raises soooo much more fun then dragon flags…
they don’t hurt my neck, my low back and thoracic always feel loose after.
No energy systems/cardio work, today, but I rest as little as possible.
thanks for looking
KMc
[/quote]
Those snatch grip deads look awesome, KMC. I might have to try them at light weight during deload this week.
I also appreciate the time and effort that goes into posting training and always find it very motivating keeping up with what everybody is doing!
[quote]kmcnyc wrote:
Thanks Hel…
The mobility stuff takes 5 to 10 minutes, more if I am feeling stiff- leg days I do more.
I do allot of what is in the magnificent mobility DVD- some of which is new to me and some I knew about for years…
here is a quick run down…
foam roll
cat camels
bird dogs
fire hydrants
squat to stand
some piriformas stuff, I dont know the names of
90/90 stretch
a few yoga poses, and pilates poses to open the hips.
a variety of walking lunges
side lunges
leg swings
duck walks
shit youd see if you played soccer, ran track or football
like high steps, toy solders, kicking your own ass
ytwl,
shoulder dislocates
scap pushups
band pull aparts
then I also do a Bar Bell warm up- with just the bar
a few rdls few BO rows, Few hang snatches,
OH squats
sometimes
really its looks like allot but its quick…
most of this I tried to post video for them in the mobility for old farts thread.
kmc
[/quote]
You’re fast. Mine seems to take longer. Maybe I’m just slow. I pretty much run through the same routine every time but it’s made a real difference in how my lifting goes and how I feel afterwards.
OB_s I actually foam roll at home-
then walk the 2 to 3 blocks to the gym.
So it would take longer- and it makes a huge difference for me as far as how the training part feels.
kmc
I really need to do mobility work.
The most I do is some body weight squats and hamstring warm ups and then I warm up for every lift as well.
After reading what you do I really need to do more…
Thanks Ronda…I have to do it, or I dont perform or recover well.
6.30.09
Upper
foam mobility, ytwl 2x dislocates, some other shoulder junk
A BB floor press 225 4x2
wu 135x5,185x2,185x2
B1 plates + pushup BW+90 x 3x7
BW+45 x 10
B2 low cable row palms up 3x7,1x10
C1 face pulls 5x10
C2 other rotation junk lots x lots
then I skated over to the track
and ran 7 100m sprints
and ran 2 200m sprints
Notes
floor presses felt better,
I aint got no bands-for push ups. so I stack plates on my back not so easy
facepulls- did more then the daily recomended allowance but I need them.
sprints
It was hot 84â?¢ but windy felt great doing them , now not so much…
piraformas and hips are killing me
I added these in because I have not been gettin enough energy systems work in.
thanks for looking
kmc
oops double posted…
anyway took a nap after the sprints…
feeling more human now.
Soldog
use the snatchgrip deads as an accessory lift- they are great for your grip,
and involve more lats/back then traditional- and they are fun.
try them off of an elevation- for something really hard.
I do these all the time- but this is the first week they are on the menu with the program I am doing.
kmc
Oh and another suggestion ( not this guy again, right)
When doing your pulls make sure you flex your triceps hard or you will strecth the tendons in your elbows esp. while doing speed pulls. Most people start the rep with a snap and it should start with grind off of the floor then really acelerate the bar while keeping everything tight. That make sense ? If it feels like you are jerking the bar while doing these you are doing them wrong.
ps: Dragon Flags look way cooler than any other Ab exercise out here.
Fischer
Oh its that guy again with some great tips.
thanks Fischer
I am glad for the input.
Dragon flies, hurt my neck too much- my neck is pretty much broken to begin with.
I do the hanging leg raises feet to face or bar and they seem to help my lower back be less stiff,
very scientific I know.
that is a very good point about the triceps- I notice when I have left slack in my arms-
I feel it more in the elbows.
kmc
the sprints yesterday left me with a broken piriformis today,
some foam rolling and an Epsom salt bath and a ton of stretching made it ok- but not good.
got to do this week 4 in a row- cant train Fri Sat Sun
7.1.09
lower
foam, mobility, a ton of shit for the busticated piriformis.
oh squat 95x5,05x10,135x10
A speed squat 225 8x2
315 2x2*
B1 Rack pull from knees 2x5, 1x7**
wu 315x5,405x5 work 455x4,495x5, 545 x1 then 405x7
B2 ankle mobility drill 3x10
C db revers lunges front foot elevated +4" 70’s 2x5
60’s 2x5
D1 hanging leg raise feet to face 2x15
D2 Bulgarian split hold 2x30 secs
Notes
I jacked up my left hip, Glute and piriformis with yesterdays sprints
did tons of mobility between sets and still had a lousy squat day
the doubles n 315 got plenty deep but felt quite painful so I abandoned ship.
Rack pulls these felt fun, first time in a while I had fun with these
but really I think I get more from deficit deads. holding 545 felt awesome.
made me think pulling 500 is possible soon.
I like how the reverse lunges feel I almost think I should have done these first???
so I was hating the squats and having a little fun with rack pulls
Cannuks have a great Canada day!! Yanks blow some shit up on the weekend.
kmc
[quote]kmcnyc wrote:
the sprints yesterday left me with a broken piriformis today,
some foam rolling and an Epsom salt bath and a ton of stretching made it ok- but not good.
got to do this week 4 in a row- cant train Fri Sat Sun
7.1.09
lower
foam, mobility, a ton of shit for the busticated piriformis.
oh squat 95x5,05x10,135x10
A speed squat 225 8x2
315 2x2*
B1 Rack pull from knees 2x5, 1x7**
wu 315x5,405x5 work 455x4,495x5, 545 x1 then 405x7
B2 ankle mobility drill 3x10
C db revers lunges front foot elevated +4" 70’s 2x5
60’s 2x5
D1 hanging leg raise feet to face 2x15
D2 Bulgarian split hold 2x30 secs
Notes
I jacked up my left hip, Glute and piriformis with yesterdays sprints
did tons of mobility between sets and still had a lousy squat day
the doubles n 315 got plenty deep but felt quite painful so I abandoned ship.
Rack pulls these felt fun, first time in a while I had fun with these
but really I think I get more from deficit deads. holding 545 felt awesome.
made me think pulling 500 is possible soon.
I like how the reverse lunges feel I almost think I should have done these first???
so I was hating the squats and having a little fun with rack pulls
Cannuks have a great Canada day!! Yanks blow some shit up on the weekend.
kmc
[/quote]
Those rack pulls do look like fun! 545# - WOW great job!