That there was some good training!
I checked out Robertson’s take on the LYTP from your Mobility thread, and I will do it today when I squat. It all makes great sense to me. especially the part about doing the L first.
Okay I’ll bite, what is a Manpon press?
Thanks people…
MJ I don’t care with order I do them, but it was interesting.
they seem to work, I will agree that the W seems uses less- but what do I know 
Joe, Manpons look something like this
when I huge guy does them.
here is DCA looking pretty impressive too
kmc
[quote]kmcnyc wrote:
Thanks people…
MJ I don’t care with order I do them, but it was interesting.
they seem to work, I will agree that the W seems uses less- but what do I know
Joe, Manpons look something like this
when I huge guy does them.
here is DCA looking pretty impressive too
kmc[/quote]
Who WAS that monster?! Looked like a weighted supine hyperextension. He was flexing his spine on every rep. My back gets sore just holding the arch, much less breaking it and restoring it.
8.24.09
lower
foam, mobility, tight as hell- OH squat 95x10,135x10
front squat 135 x10,185x10
A front squats from pins 5 singles at >90%
225 x 2 245x2, 255 x 5x1
B speed pulls 8 singles @ 65%
315 x 8x1
C BB reverse lunges front squat rack 135 x3x8
D palloff press 3x12
then I walked over to the other gym and swam.
Notes
Still felt beat up from last friday, had a busy weekend and a huge carb refeed.
went to the beekeeper BBQ and ate a ton.
pin squats felt good I like 255, no matter how strong you get , these always are fooking hard.
speed pulls 315, felt heavy after the squats go figure, tried to sit back with these felt snappy.
lunges did me in today, then I went for a fast swim.
did something abve my right glue in my low back, lets see what happens during the rest of the week.
thanks for looking
kmc
[quote]DaCharmingAlbino wrote:
kmcnyc wrote:
Thanks people…
MJ I don’t care with order I do them, but it was interesting.
they seem to work, I will agree that the W seems uses less- but what do I know
Joe, Manpons look something like this
when I huge guy does them.
here is DCA looking pretty impressive too
kmc
Who WAS that monster?! Looked like a weighted supine hyperextension. He was flexing his spine on every rep. My back gets sore just holding the arch, much less breaking it and restoring it.[/quote]
I noticed that too, lots of bounce/flexion.
kmc
What are you guys getting from the manpon bench? The guy in your first vid looked like he could do that weight for reps without the big bounce. Educate me, I don’t want to be in the dark like MJ was before you guys told him the secret.
[quote]hel320 wrote:
What are you guys getting from the manpon bench? The guy in your first vid looked like he could do that weight for reps without the big bounce. Educate me, I don’t want to be in the dark like MJ was before you guys told him the secret.[/quote]
I started them because I didn’t have any real boards to bench on, while I did have an old foam roller I could section up. I like 'em because they rev up my nervous system and get me used to handling heavier weight as well as making my triceps (a weak point) stronger. I use them when my shoulder goes wonky, too, since it lets me bench without pain.
The difference between a manpon bench and a board bench is that the foam gives upon contact and speeds the bar off the chest through what might be a weak point, as I see it. The foam absorbs energy from the bar as you descend and releases it back to the bar as you press - almost like a reverse band setup.
I did manpon’s cause I dont have any boards at the gym. Im not likely to drag two 2x4’s there either,
Ill never find them again.
For me I guess its over load and working the triceps similar to lock outs…
your training the top portion of the bench ROM and it lets you use more weight then you can
with a full ROM.
Your breaking the bench up into shorter ranges of motion to push past sticking points and to build some strength there too
and I guess with the manpon cause its soft it takes some of the stress off the shoulders…
245 was or was close to my 1 rep max 3 months ago I think they work.
Maybe someone like PeteS, Eco or Meat can give you a real answer.
kmc
Made a little bit of television today and feeling beat up…
Ill try to train tomorow… got a weird work schedule this week so we will see.
kmc
Sounds like you’re working alot right now. That has to be good, even if it means a couple extra days between training sessions.
I think board presses are prolly better for your triceps, because they hold the bar out farther. I use 2 and 3 2x4s of about 12" length duct-taped together. I stuff them under my shirt, and they stay put pretty well. I have a purse-looking canvas bag that I carry it in, along with my chalk, belt, straps, water, diaphragm, etc.
[quote]mjnewland wrote:
Sounds like you’re working alot right now. That has to be good, even if it means a couple extra days between training sessions.
I think board presses are prolly better for your triceps, because they hold the bar out farther. I use 2 and 3 2x4s of about 12" length duct-taped together. I stuff them under my shirt, and they stay put pretty well. I have a purse-looking canvas bag that I carry it in, along with my chalk, belt, straps, water, diaphragm, etc.[/quote]
I need a wheeled case for my diaphram.
work is good- busy is good, this year has been hit or miss, not as busy as would I. like
8.26.09 upper
little am training
foam mobility, ltyi, dislocates.
A CG incline 5 singles @ > 90% 220 x 5x1
B1 CG decline 185 x 3x8
B2 chest supported row 135 x 3x8
C1 scap wall slides drill 3x12
C2 hammer curls 3x12 30,40,30
D face pulls
Notes
nothing too exciting, training in the am is harder for me,
thinking I need to do face pulls first or something like that to get more blood in the shoulders
prior to benching dislocates scap crap and ytllklj arent enough
for the inquiring I did do ltyi I hated the w felt good. shit they both feel good.
these where the ugliest inclines ever I kind of hate incline press.
I guess i just dont like to press.
declines last set was 4+4
thanks for reading.
kmc
Of course you hate training in the morning, especially when you are out cavorting with the harlots late into the night… dirty, dirty boy!
Forgetaboutit a little puppet guy like me got to do what a little puppet guy gotta do.
Bunny you fuck!!!
thanks
kmc
8.27.09
Lower
foam,mobility, a bunch more hips ,leg swings a ton 90/90 stretch a bunch…
135 back squat to box x10, OH squat to box 10,
A Speed squat to box 5x2 @55 then 2xx2 heavy
225 x2 245 x5x2 then 275x2, 315x2, 345x2 365 x 1+1 pr.
B Natural GHR 3x5
C DB forward lunges 75 x 3x5
D1 BB rollouts knees +4" 3x12
D2 pistons to 4" box 3x10
Notes.
mid back was beat up today- but did a massage exchange in the am, and that sorted me out.
My neck felt awesome which means remotely human vs a milk crate of rusty chains.
box squats what to say I did ok 365 is new territory for this stage of my life.
both singles felt good. The Bar moved Fast. coming up, I have been doing these looking down-
and pushing super hard off the box- seems to be working. But played hell on wrists and elbows.
speed work is paying off, however I did roll forward a little and my knees caved in too
nothing too serious but not great form need to work on that.
lunges felt heavy as hell, after that GHR felt great.
Rollouts felt ok but still kicked my ass pistols-
left leg is still lagging most of the reps where broken up.
still excited about the 365 singles- what to work on to keep the knees pushed out???
thanks for reading.
and Bunny you fugging rock.
how long had you been sitting on that pic??
kmc
Ok I am sore as hell from yesterday
GHR kicked my hams ass.
today
8.28.09
upper
foam , mobility, lyti dislocates a ton.
A speed bench 10x3 @ 55% Then 2x2 heavy
155 x10x3, then 185x2,225x2,245x2
B1 cg floor press 205 x 3x5
B2 pullup BW+45 3x5
C1 1 arm DB row 100 x 2x10
C2 cg pushup bw+45 2x10
D1 face pulls a bunch
D2 light tricep cable junk lots
Notes.
could have hit 265 for the double on the bench, but had no one to lift off
lame.
floor presses felt heavy as hell…
elbows super on fire after this so I did the tricep super light cable pushdowns, seemed to help
thats it for the week had a pretty good one
weighs moved up, on pin front squats, box squats, and easily doubled a former bench pr.
hmmm Eric Cressey is smarter then me.
have a great weekend and thanks for looking
kmc
[quote]kmcnyc wrote:
Ok I am sore as hell from yesterday
GHR kicked my hams ass.
today
8.28.09
upper
foam , mobility, lyti dislocates a ton.
A speed bench 10x3 @ 55% Then 2x2 heavy
155 x10x3, then 185x2,225x2, 245x2 PR reps at former 1RM
B1 cg floor press 205 x 3x5
B2 pullup BW+45 3x5
C1 1 arm DB row 100 x 2x10
C2 cg pushup bw+45 2x10
D1 face pulls a bunch
D2 light tricep cable junk lots
Notes.
could have hit 265 for the double on the bench, but had no one to lift off
lame.
floor presses felt heavy as hell…
elbows super on fire after this so I did the tricep super light cable pushdowns, seemed to help
thats it for the week had a pretty good one
weighs moved up, on pin front squats, box squats, and easily doubled a former bench pr.
hmmm Eric Cressey is smarter then me.
have a great weekend and thanks for looking
kmc
[/quote]
Fixed that for you
Nice rewards starting to come in from the butt kicking Eric Cressey has been biving you over the last few months!
thanks Soldog…
both for the e support and the edit.
you seem to making some great progress yourself.
kmc
[quote]kmcnyc wrote:
thanks Soldog…
both for the e support and the edit.
you seem to making some great progress yourself.
kmc[/quote]
KMC, I’m glad to see you still lifting even after you decided to drop the Judo and the wrestling. When it really hit me that the Judo was probably really over for me, I missed the next two months of lifting and finally got back into it.
Really appreciate the good example.