I’d call those your short term goals. See you getting them real soon. PS, my shoulders feel great, they just got zero mobility backwards.
Thank you people.
I appreciate the volume of support
7.9.09
Lower
Foam, mobility, hips, hips, hips, scap junk dislocates
OH squats 95x10,135x10
A speed squat @60% 10X2
225 X 10X2 275X2 315X2 335X2
B1 Rack pulls bar at kneecap 3x5, 2x7
WU 315x5, work 405x5,495x5,495x5 then 405 x 2x7
B2 ankle mobility drill
C DB reverse lunges front foot elevated +4" 3x5 2x7
db pairs 70 x 3x5 ,60 x 2x7 per side.
D1 hanging leg raises feet to face 3x12
D2 Bulgarian split squat holds 3x15sec per side
weights felt good
squats felt??? depth was Ok have gotten much faster at set ups from the speed work
my legs are just tight- and my hips more so, king of foam rolling or not-
back squats bother the shit out of my hips and outer quads
rack pulls felt fine I set the bar touching the knee which involes plates. and an aerobic step
thats it.
thanks for reading
kmc
so your rack pulls are with the bar resting on a platform instead of in a rack?
nice stuff going on! how much longer on this Eric Cressey program?
Thanks soldog
Nah In the rack still- just stacked up a bunch of crap to stand on.
this rack has only 3" adjustments which make it hard for me.
I do prefer to do them off of stacked up junk- the bar is less dead,
for lack of a better word.
Maximum Strength is a four month deal.
SO a week and a month left.
this is a growth hypertrophy phase last one is “peaking”
KMc
Impressive squatting bro.
Excellent session. Impressive squatting and rack pulls kmc. Can’t wait to see the peaking phase results.
Thanks people!!!
I appreciate it.
DCA I cant wait for that phase as well- but truth be told I die a little bit
during some of these days
something about checking off the list of prescribed reps and sets is very motivating.
kmc
little bit of recovery today
AM
epsom salt bath for 20 minutes then ball shriveling shower
foam and soft ball rolling.
a bunch of food fish oil and MSM thanks fischer!!!
7.10 09
upper
mobility scap push ups, dislocates ytlwi mo dislocates
mo scap push push ups, tuge pull aparts
A speed pin press * 10x3 @ 60%**
155 x 10x3 185x2 225x2,245x1+1
B1 low pulley seated row v-grip 3x5,2x7
B2 db push presses 3x5,2x7
60 2x5,70 1x5 60 2x7
C1 straight arm pull down 3x12
C2 rollnig DB extension 3x10
45 1x10, 50 2x10
Notes
Pin presses felt better- but its not easy today to get a decent arch- maybe the upper back was tight
from rack pulls. and somehow the bench in the rack feels different from a freestanding bench.
that and the J-hooks suck.
And yes sadly speed work for me at 50 or 60% is 155 I almost felt as bad as the squat rack curler I had to wait for- usine the bar and 2 2.5’s
.dood. 50lbs .dood.
Row and push presses or -any horizontal row coupled with vertical push - felt great-
note to self use that combo moving forward
the pull down things and db extensions made me feel like a body builder getting the pump on.
feeling that way I actually did some me some curls- ez bar.
get some blood in these smooshed up elbows.
come to think of it every one I know who wrestled for likr 10 years has jacked up elbows.
Ok thats it
see you people on monday
have a great weekend.
kmc
Back to the top of the page you go…
Wrestling and rolling seem to be hard on the elbows but also it seems to me that your line of work would set you up for repetitive stress injuries on the elbow and shoulder.
Pin Presses are sort of weird - it’s hard to get the bar path correct. I’ve started liking boards better for that reason, although I’m getting a kick out of inclined pin presses from the chest.
[quote]DaCharmingAlbino wrote:
Pin Presses are sort of weird - it’s hard to get the bar path correct. I’ve started liking boards better for that reason, although I’m getting a kick out of inclined pin presses from the chest.[/quote]
same here. i did pp’s for a long time, but could never get a good position. using boards, I was able to get the top end of my groove better. And, there is no end to the number of boards you can duct tape together and shove under your shirt!
Soldog thanks for the solid…
and thanks DCA and MJ
I almost want to say I am diluting the pool with the variety of pressing- yes it helps the shoulders- but its leaving me with mediocre technique on most if not all of the pressing.
need to work on that, next phase has me board pressing.
I blew off training today- did a 14 hour day on a golf course- taping a show long long day that
back at it tomorrow…
kmc
7.14.09
deload
lower
foam, mobility a bunch
oh squat 95x10,ohsquat 135 x3, 135 x6 sucky*
A1 front squat to box
some warm ups 245 x2, 255x2 225x4
A2 seated 90/90 stretch…
B Bulgarian Split Squats
db pairs 60 x7 60x7, 50x10**
C1 hanging leg raise feet to bar
3x10
C2 db suitcase dead lift
60 x 3 x8
Notes
deload WOO
OH squat- my left wrist is super swollen from a bee sting… so these were painful
box height- I did not realize how short I am when a “tall box” for me is like 14" or so
I did these to the height I use most- three of the step thingies the smaller square parts
with a 45 pound plate.
( that tip courtesy of old lardass thanks)
255 felt good I want to get to 275 for reps.
BSS- did these instead of walking lunges- gym was too crowded…
found out that doing these high rep really tell you where you are weakest.
hmmm
thats it 3 more days I am deloaded. I think I secretly live for the deload.
Ive been busy with some bullshit drama that involves a plumber and setting of cash on fire.
thanks for reading
KMc
Great lifting!
[quote]kmcnyc wrote:
I think I secretly live for the deload.
[/quote]
I secretly live for pizza.
[quote]SteelyD wrote:
kmcnyc wrote:
I think I secretly live for the deload.
I secretly live for pizza.[/quote]
I (not so) secretly live for beer!
I secrete pizza and beer.
I just had a Papa Del’s pizza in Chamnpaign IL. Best pizza in the galaxy! Washed it down with
A1 Lienenkugels
A2 Goose Island 312
A3 Red Hook
A4 Heineken
glad I could help with the chuckles tonight!!
thanks people!!!
SteelyD have you ever been to spumoni gardens???
kmc
I’d slap the Pope for a pizza right now.
Good looking front squats Kevin.