Nice work on the bench KMC. The speed bench into the heavy bench kind of reminds me when I did Sheiko. I used to use the low rep warm ups as speed work.
How long are you resting on your accessory work? I suspect you fly through it. That’s hardcore man.
[quote]kmcnyc wrote:
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
[/quote]
I like inclines but don’t do them a lot. I am so unstable when I do them, I wiggle all over the place.
strong work K. on the knees out thing, mostly just make sure you cue yourself coming off the box “knees out”. i always try to tell myself knees out just as I come out of the hole. There is an exercise you can do, doing box squats with no weights an a band around your knees, pushing out against the band as you come out. I’ve never tried it, but there are videos over at elitefts.com
Thanks people…
Danjo I take as little rest as possible with the accessory stuff, to try and get some “cardio” in,
Im not doing enough of that as it is…
bigger stuff, pin squats heavier singles or doubles I take a minute or two , more if I have too.
speed bench or squats not much, speed pulls only enough to reset.
MJ, thanks- I think it was just it was heavy for me so the knees caved in- the box somehow really helps with all the other cues of squatting- but that is a great tip.
kmc
Hey KMCNYC… nice training dude!
That pic, I came across it about 2-3 weeks ago… laughed my ass off… and thought I would tuck it away for the “right time”… and this seemed appropriate, so decided to put it out there.
Glad you liked it buddy…
Bunny thank you !
it was awesome!!!
good news and bad news… got a call from the neck Dr. when he got the pictures back
He is thinking surgery- some titanium and a big fat Halo.
Im thinking not so much.
good news training for today…
8.31.09
A sumo deadlift 9 singles @ >90
these turned out to be 5x405 4x385
B speed deadlift (conventional) 8x1 @ 70% 335 x 8x1
C BB front Squat reverse lunges 135 x 4x8
D1 pallof press 3x12
D2 woodchop type crap 3x lots
then I swam.
Notes
Not much to say-
I am torn between Fug Eric Cressey and Fug Yeah Eric Cressey woo!!!
I hate sumo.
really beats on my hips- not so much fun for the narrow hipped midget that I am.
I feel it grind right in the socket , nice right?
however they felt ok cause I did a ton of leg swings and other shit in between,
A few months ago 405 was a conventional max so
maybe I got stronger?
speed work, after pulling sumo that Cressey fellow is on to something, the hips, glutes and hams were firing
and these pulls felt Damn Snappy!!! really got to blast off with the legs, that and after sitting so far back for sumo made set ups for conventional far far easier.
shit to think about.
but my back is feeling it now.
my legs are shaky too.
Im betting squatting wide, for speed work then pulling heavy singles conventional might reproduce the same thing.
Im thinking this Dr is trying to put his kids through school.
This is like the 3rd dude pushing surgery what a goon.
kmc
[quote]bunny7568 wrote:
Of course you hate training in the morning, especially when you are out cavorting with the harlots late into the night… dirty, dirty boy![/quote]
Oh my sides hurt from laughing…
Great work outs. Maybe Ill get back in shape someday. Till then Ill watch you. As far as judo goes I went to my B-inlaws last week. Hes 6’3" 230. Black belt in Akedo(sp), I dont know what belts in(and dont count my SP) mui ti, BJJ and a few others. Oh he was 6-0 in MMA, till he had to get a pace maker. First, he nearly broke my rist about 50 different ways with one hand, then he says lets get on the floor. He slung my 230lb fat but around like I was a rag doll, while talking to me and never losing his breath. What fun.
63 nice to see you , thanks!!
It is amazing what some of the grappling stud types can do- even to a strong person.
I have gotten some class A drubbings from training partners.
JimmyT posted they had you out at the gym… we are all ears with your progress
Todays training.
9.1.09
upper
foam, mobility, pushups, dislocates,lyti 2x more dislocates, plenty of scap junk scap wall slides,
scap pushups ect face pulls
bb bench bar x20 95x10, 135 x10 manpon 185x5,225x2 225x3
A two board yoga manpon press 9 singles at 245 265x0
B1 decline bb press 175 x 4x8
B2 NG chest supported row 115 x 4x8
C scap wall slide drills 3x12
C2 db hammer curls 30 x 3x12
D rear delt machine a bunch
E tiny weights on cables tris bis lots
Notes
got enough going on in the shoulders to be warm
manpon I must have turned colors and made lots of noise
cause every one offered to spot me
even like a 100lb kid.
yet no one was there when I got pinned by the 265.nice.
kept the accessory work light and got the reps in.
highlights.
getting pinned under the 265- the manpon makes it easy to deal with
protein farts are horrible.
bench after squats sure- if done soon enough before doms
Bench after sumo+conventional pull not so much.
realizing I hate decline almost as much as incline.
next programming phase regarding presses
db’s neutral grip
two board manpon
floor press
thats it.
thanks for reading
kmc
Nice work. I hate declines, especially the newer ones where the angle is so ridiculous i feel like I am pressing while hanging upside down.
I think I have consumed so much protein powder over the years that my digestive track is used to it…
protein farts are awesome. In the words of the great Maraudermeat “don’t hesitate to hot-box every room you walk into”.
I farted during squats last week. luckily it was at the top, and not in the hole. in the hole it could have been dirty, and I might have lost a kidney.
Nice work Kevin. Looking strong.
Thanks people!!!
I was feeling a little beat up today- so just some restorative cardio
20 minutes arc trainer
20 minute swim
2 more sessions , then deload test maxes and move on.
kmc
i will be starting barbell complexes after i drag my sled at lunch. i’ll bet it will suck, and it will be your fault
xoxoxo
old lardass
HAHA!!! Like they said in High Plains Drifter, “Welcome to Hell!”
[quote]kmcnyc wrote:
Thanks people!!!
I was feeling a little beat up today- so just some restorative cardio
20 minutes arc trainer
20 minute swim
2 more sessions , then deload test maxes and move on.
kmc[/quote]
Man, whenever I swim, I’m reminded that as much as I spend ON the water, I’m best suited not to be IN the water…
All Right!!!
lets all suffer on complexes!
MJ who loves you?
Steely D , I am city kid- me swimming is kinda , bad, like me driving , or white people dancing.
and Elekias how could I forget I was soooooooooooooo unhappy about Judo,
I got rid of every gi, trophy, cup, roll of tape belt etc, that I had, and I had ALLOT.
I Have started teaching a bit and that is nice, people seem to like it,
but it really is not the same nor is it easy to be so close to it.
9.3.09
lower
mobility, foam, lunges, leg swings lots and lots of hip crap, more on that later
OH box squat 95x15, box squat 135x10,OH box Squat 135x10
OH box squat 155x3, OH box squat 175x3
box squats 225x3, 245x2, 275x2,275x2
A Box Squat 12x2@70% should be 275 x12x2 became 225x12x2
B NHGR 4x6
C DB forward lunge 60x4x6
D1 Pistols to box 3x10 high box ( for me)
D2 BB rollouts 3x12
E pull throughs 3x8 heavy
Notes.
I am banged up this week, my right hip has always been impacted, yet strangely the left is tight, go figure.
Mondays sumos kicked its ass, so I was hurting today.
Last week 365 double was great, this week 275 was super pain ful, eased back made this sesssion easier all over and did 225 x12x2.
made the accessory work lighter as well, lower weight, higher box etc.
this has been a pretty good week so far…
some decent board presses, a decent squat, and I pulled ok too.
I really should not pull sumo.
One more session then a deload, cant wait.
thanks for looking…
kmc
You did a 275x2 overhead box squat? Wow! Great lifing.
Math that is a typo I wish!!!
I did a 175x2
the 275 x2 where just regular box squats.
Ill do a little edit.
kmc
that’s still good. I can barely lockout 175 in a military. I don’t think I could hold it and do squats