Thanks Soldog…
I rasied the pins 3" to just above my knee- makes them much easier- so its not such a big deal
but 5 plates sure made me feel good!
kmc
looking good. I would do sprints, but my knee is too jacked up for any kind of running right now. Was it you that hung that video of Joe DeFranco doing a periformis thing with a lacrosse ball? if no, search for it over at elitefts. While you are at it, they have a new line of super strong knee and elbow sleeves. you might want to check out the elbow ones - could help your tendonitis. laters
Thanks MJ…
I might have posted somebody sitting on a ball.
so far an epsom salt bath
a ton of foam rolling
ball rolling on like a soft ball
seems to help
but my hips and piriformis are just always tight,
it made squatting pain ful, might be the low reps-
maybe I need to only squat in 6,8,10 vs 2 or 3-
I stay tight till I am far into the sets or reps.
everyone have a great weekend and blow something up
kmc
At first I read that as “Rack Pulling from the knees” and I was wondering how the hell you do something like that. Then it clicked.
Nice pulling.
Thanks Joe…
Im sure Louie Simmons has tried it.
the bar was at the top of my kneecap.
kmc
[quote]kmcnyc wrote:
Thanks Joe…
Im sure Louie Simmons has tried it.
the bar was at the top of my kneecap.
kmc
[/quote]
Someday I’ll try his squat-from-the-knees idea. Although it seems it would be just like high Anderson squats in terms of hip angle achieved - now that I consider it a bit, though with recoil…
[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]
Glad you liked the rack pulls. I pulled 335 from the knee and it made me feel like I could do that soon… in a suit at any rate.
I still hate dragon flags too. They really aggravate the problem I was having with my back.
Thanks for the best wishes on Canada. You’ve already seen pictures of what we did. We had a blast. I love days like that.
thanks fans/stalkers!!
I almost fell of the first page-
blew off the 2nd upper day last week, lots of lawn gpp this weekend I trained at the country ymca today
its back my friends to fug Eric Cressey…
7.6.09
lower
PVC rolling-( no foam here) , 10 minute bicycle ride to the gym, mobility
OH squat 95x10,95x10
A1 front box squat**
135x8,185x5,225x5,work 245x3*,245x3*,225x3*,245x3 then 205 2x5
A2 seated 90/90 stretch
B speed pull @ 70% 295 x 10x1
C walking db lunges 60’s x 4
D1 hanging leg raises 3x10
D2 suitcase db deadlifts 55x 3x10
Notes
I rolled on PVC instead of Foam for the first time,PVC is the shit.
this is at the country YMCA… which has among other cool things the worlds shakiest rack and a
7’ cambered bar so I did front squat with that… for the first 3 sets.
they are harder to rack - then I realised the bar is much heavier then a standard bar
so what I thought was 245- is ??? 245 on the straight bar flew- after that so I have no clue what the bar weighs, scale was broken too.
doing front squats off of the box- I like these allot.
speed pulls- fug Eric Cressey- these felt heavy- particularly after front squats.
after rep 5 they got much faster.
suitcase deads- I cut back on these - I was still feeling the squats.
the shaky leged bicycle ride back was awesome.
thanks for reading
kmc
Had to bump you before you fell to the 2nd page brother…
Your training is entertaining as hell! Keep it up man
Aplha thanks for the solid bro!!!
first I figured out the 7 foot cambered bar from yesterday weighed 65lb- so those front squats where at 275.
woo!! except I am feeling it today.
7.7.09
upper
mobility foam scaptacular stuff, ytwl 2x dislocates scap pushups,
plyo pushups more dislocates between sets.
A incline db bench 4x3,2x5
90x3,100x1 95x3,95x3,95x3, 80x2x5
B1 "Band resisted"pushups ** 4x10
bw+90,bw+90, bw+90, bw+90
B2 Low pulley row 4x10
C1 face pulls w/rotation 3x10
C2 band 'tube" pull aparts 3x12
then I did some sprints intervals-
ran the incline up to the max height
set the speed to 14 did 5 20 sec sprints.
not much.
Notes
had to do a TON of shit for my shoulder- I slept funny on it and it clicked all day yesterday
db presses- I should have done 100’s 95’s made me feel like a body builder.
band pushups I aint buying none yet so two plates it be, got the trainer to hook me up. with placing them
pushups rows- I like these together they work.
shoulder junk- did it needed it band “tube” pullaparts felt awesome
did a bunch more.
thats it for today, yesterday’s front squats left me for dead this felt good today weights felt light for the most part.
thanks for reading.
kmc
Shit’s lookin’ good over here brotha.
re: funny shoulder-- my shoulders feel like shit every mornining when I get out of bed. I’ve gotten into the habit of doing shoulder crap first thing right after the morning, uhh, purge, as it were… TMI?
Shoulders funny, evah-body funny, now you funny too.
i have a couple 5lb dumbells and an old incline bench in my garage. I do YTWLs some mornings, but almost every night when I get home, in addition to using it as part of my warmup for lifting. tues night, my shoulders still hurt from deadlifting, so I did a set of ytwl when I got home from work, then went to bed. shoulders feel good this am.
do it during the purge. dressed like a nun.
thanks people…
I have to do the ytwl almost every work out.
and I have to do some other crap every morning for a few minutes
joints can suck
kmc
I should just move my log over here so I can hang with all of the people with shoulder issues…
Looking strong. Any goals right now or just hitting it hard?
[quote]rondastarr wrote:
I should just move my log over here so I can hang with all of the people with shoulder issues…[/quote]
Shoot - we should just start a “I got a f%%%ed-up shoulder” forum.
My tendinitis is much worse then my shoulder- it is just weak and cracks all the time.
Eco- thanks- goals??
I am one month away from the Eric Cressey program- and plan on implementing many of its ideas for future
after that I dont know…
long term I want the same 300,400,500 that most people want who have not got it yet,
Short term, I miss power cleans and high pulls
I want to
front squat 300
deadlift 450
bench yeah I guess
I also want to OH squat 225- I think I can do those all soon enough.
kmc
[quote]kmcnyc wrote:
long term I want the same 300,400,500 that most people want who have not got it yet,
[/quote]
YOU can DO it.
Thanks Steely D,
you gave me the finger dood!!!
I did not train today- ton of foam rolling and other bs…
kmc
[quote]SteelyD wrote:
kmcnyc wrote:
long term I want the same 300,400,500 that most people want who have not got it yet,
YOU can DO it.[/quote]
Danged near poked my eye out…
Well within your reach kmc