Nice session. The Front Squats from pins are broooooooootal. I like doing reverse lunges with the BB in the front rack position too.
Thanks!
these did suck- I think I can push 245- its hard to get a good set up each time.
and the reverse BB lunge are a good combo to this .
that Cressey fellow is pretty smart.
kmc
Always impressed with the exercises you can do that I can’t. Front squat reverse lunge would put me on my face. Great lifting.
Thanks Eco.
I am feeling those lunges and Anderson pins quite heavily right now
7.21.09
upper
Foam, mobility,ytwli, dislocates, plyo pushups, scap push ups, more dislocates
A CG incline BP* @ >90% 7x1
wu 135x8,185x5, 205x1,225x1,
then 210 x 7x1
B1 CG decline BP** 185 4x8
185
B2 chest supported row 135 4x8
C1 scap wall slides 3x12
C2 hammer curls 3x12
30,40,40
Notes
I hate incline pressing- but close grip seemed better,
these singles sucked 225 I saw stars, 215 too heavy 210 still felt plenty heavy
Declines I dont think I have done these in years, felt ok.
had to put platforms under the bench- rows felt fine
last sets of both of these the reps where 5,2,1
Hammers hurt the elbows- but felt good after 2nd set.
I felt like a body builder doing this stuff tonight good swole
kmc
Nice squats and rev. lunges dude. Wehn I do my db lunges, I feel them in my ass for days after…
Nice work on the dec. presses. I’d like to do those more, but they seem to be the ones that hurt my shoulder the most.
[quote]SteelyD wrote:
Nice squats and rev. lunges dude. Wehn I do my db lunges, I feel them in my ass for days after…
[/quote]
OK, this is too easy… I’m not gonna touch this one… somebody take the duck…
Thanks guys…
Bunny Im not touching it either…
kmc
Hmmmm. Now that I re-read that… I ain’t touching it either.
I am still getting doms from Monday-
Id take one for the team but I think it would be guilt by association.
And steely- my shoulders are feellig beat up from what I think is the declines too,
could be the inclines - that is more volume of pressing then I do.
kmc
strong work as usual. Is this still the cressy program?
Thanks John it is.
this is the last month- then retest maxes.
I plan on integrating lots of what I learned from this program into my training
Like box squats- never really did them before
cluster sets
I have been impressed with the program so far
took off yesterday today is legs again speed work.
kmc
7.23.09 lower
foam , mobility, more mobility- hams are tight - some stretches, leg swings a bunch more lunges
BSS holds then to the box OH squat 95x10,315x10
A box Squat speed 10x2 @ 50%
225 x 10x2, then 275x2, 315x1, 335x2*
B Natural GHR 4x5
C DB forward lunge 3x6
70x6,60x6,60x6 each leg
D1 pistol to low box** 3x10
D2 BB roll outs knees elevated* 3x12
Notes
hams and glutes still destroyed from Monday’s andersons and reverse lunges
took a long Epsom salt bath/ice shower this morning
speed box squats, getting better form- think I should have went with a lower weight
- and focused on speed
335 hurt my right hip badly.
I think I picked too low a box- the box height I use for front squats is basically ATG
that is too low for these need to work on that.
GHR’ 5 is a manageable number- by set 4 I was hurting
Pistols much easier with the left leg - easier then ever- Mr. Cressey knows something.
Bar roll outs these super suck with the legs elevated.
that’s it.
walking the dog, and going to swim in a bit.
thanks for reading.
kmc
KMC - low box at 335 is great! esp. after that other work.
I need to figure out a natural GHR setup in my home gym…
KMC, great box squats. I have that Cressey book. I’ll have to give it a try sometime.
Thanks Eco and Dog…
I like the cressey stuff It seems to be working-
Dog try setting your bar in the lowest rack position and hook your feet under it.
or just set up a bar like you would for deadlifts- load it up and hook your feet/calves under.
kmc
[quote]kmcnyc wrote:
Thanks Eco and Dog…
I like the cressey stuff It seems to be working-
Dog try setting your bar in the lowest rack position and hook your feet under it.
or just set up a bar like you would for deadlifts- load it up and hook your feet/calves under.
kmc[/quote]
That kinda what I was thinking but these knees of mine are gonna require some cushioning…
[quote]soldog wrote:
kmcnyc wrote:
Thanks Eco and Dog…
I like the cressey stuff It seems to be working-
Dog try setting your bar in the lowest rack position and hook your feet under it.
or just set up a bar like you would for deadlifts- load it up and hook your feet/calves under.
kmc
That kinda what I was thinking but these knees of mine are gonna require some cushioning…[/quote]
A good thick pillow made of sturdy foam does the trick.
GO BOSU OR GO HOME
I use the bosu or a rolled up yoga mat.
this video is like being rick rolled.
kmc
[quote]kmcnyc wrote:
GO BOSU OR GO HOME
I use the bosu or a rolled up yoga mat.
this video is like being rick rolled.
kmc[/quote]
I saw BOSU ball and thought “Aw man. That’s lame.” Then I saw the video. That was pretty cool
I have a confession. I’ve never done a GHR.
I really need to. Yes, even if it’s on a Bo…
a Bo…
a B-b-b-os…
a bosu ball…