KMc's Robs Eric Cressey

Training Over 35 Lifter
821

[quote]kmcnyc wrote:
Thanks people

Im eating plenty on vacation grilling- and local county fair.
relaxing and knocking out a few projects
and got in a day of training- lets see if I can manage the other 3 this week.

8.11.09
Country ymca
PVC rolling Mobility more mobility OH squat 95x10,135x5,135x5

A Andersons from pins 7 singles at 90% 245 x 7x1

B Speed pulls 8singles at 55% 275 X 8X1

C BB front squat Reverse lunges 135 4x8

D standing ab pull downs 3x12

E calves.

notes
squats from pins make me dizzy
speed pulls felt fast- found a decent ( still not good) set up to sit back.

Really want to get all four days this week lets see lots of projects out here.

kmc
[/quote]

lookin’ good kmc - get those sessions in- I just discovered that 2 weeks off is too much off for me.

822

Thanks Soldog!!!

Ok back from “vacation” Im back to training domani

Spent a week at the weekend place- which involved lots of food- lots of
projects- 6 80lb bags of mortar , a pastry bag and our old stone foundation
painted, mowed, weed-wacked dug, bee kept, sawed, hammered , routed, swam a few times,
ran some hills 2x, now Ill catch up on what you people did all week.

kmc

823

Sounds like a really good vacation.

824

8.17.09

lower

foam mobility, hips are tight as hell, so is low back, and left glute wtf.

OH squat 95x10,95x10,135x6 uhh-ooh

A front squat Anderson’s from pins. 7 singles > 90 %
255 7x1

B Speed Pulls 8 x1 @ 60%
275 8x1

C BB reverse lunge with clean rack 135 4x8

D palloff press 3x8

Cardio

BB complex 4 sets of 6
piss and moan 5x5
15 minute fast swim

Notes

first day back tight as hell but felt good.

pin squats found a pin height/shit to stand on ratio - that works listed to Meats advice to skid and moved the thighs closer… did two singles at 265 and nearly blacked out puked…

speed pulls felt good, worked on sitting back- back back and they got faster, go figure.
lunges felt like lunges.

walked 5 blocks to the nicer gym for BB complex and swimming
BB complex 95 x 4x6

RDL,BO row, hang clean,OH press, Good morning, OH squat

felt good until 4th round then almost needed a bucket.
My OH press is super weak 95 felt too heavy.

after all that chowing down , two visits to the county fair and several grill bonanza’s
I weighed a whopping 80 kg or 178lbs. too hot to eat.

good to be back.

thanks for reading.

KMc

825

[quote]kmcnyc wrote:
8.17.09

lower

foam mobility, hips are tight as hell, so is low back, and left glute wtf.

OH squat 95x10,95x10,135x6 uhh-ooh

A front squat Anderson’s from pins. 7 singles > 90 %
255 7x1

B Speed Pulls 8 x1 @ 60%
275 8x1

C BB reverse lunge with clean rack 135 4x8

D palloff press 3x8

Cardio

BB complex 4 sets of 6
piss and moan 5x5
15 minute fast swim

Notes

first day back tight as hell but felt good.

pin squats found a pin height/shit to stand on ratio - that works listed to Meats advice to skid and moved the thighs closer… did two singles at 265 and nearly blacked out puked…

speed pulls felt good, worked on sitting back- back back and they got faster, go figure.
lunges felt like lunges.

walked 5 blocks to the nicer gym for BB complex and swimming
BB complex 95 x 4x6

RDL,BO row, hang clean,OH press, Good morning, OH squat

felt good until 4th round then almost needed a bucket.
My OH press is super weak 95 felt too heavy.

after all that chowing down , two visits to the county fair and several grill bonanza’s
I weighed a whopping 80 kg or 178lbs. too hot to eat.

good to be back.

thanks for reading.

KMc

[/quote]

Nice re-enrty to training kmc! Wish I could say the same about the weight, I’m pretty much back to where I was in March 2008 when I joined this club. BUT I must say I’m lifting a lot more weight now…

826

Thanks Soldog!!

yesterday felt great today not so much…

8.18.09

Upper

foam , mobility, ytwls, dislocates, band scap pull aparts, scap pushups, pushpus plyo pushups

A Incline CGB 7 singles at >90%
7x1 215
B1 Decline CGB 4x8 x 185
B2 chest supported row 4x8 x115
C1 scap wall slide drill 3x12
C2 hammer curls 3x12 x 30

Notes,
had a hard time getting an arch today- inclines kind of hate them.
declines felt ok last two sets busted ass to get the reps- last set was like 4 + 4
rows, could be better hammer curls went super light and they felt good on the elbows.

overall I hate push training- it was 3? 4? weeks ago that I had a push upper day-

thanks for looking.

kmc

kmc

827

Incline CGB 7 singles at >90% 7x1 215 are pretty impressive. Never tried them that way. See you’re still doing the ytwls. Have you tried them as the lytp? That was a really good article btw.

828

lytp? article? are you guys keeping secrets from me again? I wanna know what you’re talking about…

829

[quote]mjnewland wrote:
lytp? article? are you guys keeping secrets from me again? I wanna know what you’re talking about…[/quote]

It’s the secret language of the special club. You’re not in it.

Neither am I .

830

[quote]DaCharmingAlbino wrote:
mjnewland wrote:
lytp? article? are you guys keeping secrets from me again? I wanna know what you’re talking about…

It’s the secret language of the special club. You’re not in it.

Neither am I .[/quote]

read the mobility sticky, kmc posted a new link

831

its an interesting read on whether ytwl works or is there a better way…

peep it up.

PS thanks Hel. thank my other readers too.

kmc

832

YTWL, LTWY, EMBMFMSM… shit if I know, It damn sure is working for me!

833

Thats a pretty nice incline CGBP there Kevin.

834

I’ll check it out, so I can feel like I’m part of the cool crowd…

835

thanks people…

Snuck out for some Judo yesterday… felt awesome paid for it today,
Need to get this neck checked out. Supposedly surgery it is .
joy.

made some Television this week spent all day on a ladder hussling so today;s training wasn’t happening…
it was supposed to be speed work on the Box squats,
i almost thin I can do two tomorrow…if I hussle

combine the two, box squat floor press. hmmm

on the eating front I need to start more work on that…
its fugging work.

836

Ok this keeps dissapearing

8.22.09

mobility foam, hips scaps, more hips…
box squat 135 x10 OH squat to Box 135x10

A Box Squat speed 225 x10 x3
then 275x2,315x1,315x1,335x1

B1 Natural GHR 4x5
B2 DB lunges forward 70’s x3x6

C Pistols to 4" box 3x10

switched it up
D speed BB bench 135 x 10x3
E BB yoga mat Manpon press 5 singles at 90%
185x2,225x2 245 x5x1

F1 1 arm db row 100 x 3x10
F2 close grip pushup BW+45 3x10

G face pulls w/rotation plenty
H BB roll outs knees +4" 3x12

Notes

had to combine 2 sessions- got jacked up this week with work and the judo day I did…

OH squats to the BOX are the best thing for my piriformas- I need to get my box squat
this tight.
Box squats finally felt fast, and tight.
accessory work felt good

Why have I not done manpon or 2 board before???

these are fun

NO shoulder issues NONE maybe its the yoga matt manpon bounce.
could have hit more with a lift off.

again accessory work felt good, right weights etc.

this felt awesome… I need to train more like this.
excpet for the black out puke type parts on the manpon
every thing felt good.

now I am going to eat every thing left in the house
and order in.

thanks for looking
have a great weekend.
Ill be in deep recovery.

kmc

837

[quote]mjnewland wrote:
I’ll check it out, so I can feel like I’m part of the cool crowd…[/quote]

You are always part of the cool crowd.

kmc

838

Wow, what a training session! Great job!

839

Just reading your training is tuff. Nice work brother.

840

2-in-ones are grueling. Nice job mate.