That there’s some serious deloading, K-mac! Great job on those PRs.
So you wouldn’t like “Master of the Foam” as a nickname?
Good job on the squats and everything else.
Thanks People!!!
JJtrash, DCA, MAth, and tootles master of foam or skinny midget could work…
thanks for the props and love.
Bunny- I forgot, I do roll the lower back but all of my little research indicates that it could be harmful.
there isnt allot of tissue and muscle on the lower back (compared to the upper back) that is the theory
people are latching too.
I feel dead right now- I ate a TON of food.
I am going to deload next week- with some OH squats and Dumbell work
and then see what is next.
kmc
[quote]kmcnyc wrote:
Thanks People!!!
JJtrash, DCA, MAth, and tootles master of foam or skinny midget could work…
thanks for the props and love.
Bunny- I forgot, I do roll the lower back but all of my little research indicates that it could be harmful.
there isnt allot of tissue and muscle on the lower back (compared to the upper back) that is the theory
people are latching too.
I feel dead right now- I ate a TON of food.
I am going to deload next week- with some OH squats and Dumbell work
and then see what is next.
kmc[/quote]
Looking forward to reading what’s next, kmac! Nice gains on the Maximum Strength program and a couple of nice PRs there!
Psssst. I hear 5-3-1 is all the rage.
[quote]tootles27 wrote:
So you wouldn’t like “Master of the Foam” as a nickname?
Good job on the squats and everything else.[/quote]
Great name and great work.
Wow K, those are some impressive PRs! Congrats, and well done!
Thanks People!!!
My upper back is a little beat up from the squats and felt it all weekend,
somehow I am kinda disappointed with the deadlift, I can do more.
Bench is what ever.
Took the weekend and today off- to foam roll eat, eat eat,
and relax.
Back at the gym tomorrow , I should try and make this a deload for a week, and figure out some new stuff.
I might be assimilated to the borg that is 531, but I want to do some different stuff for a while
kmc
Great job kmc with the EC program. Solid progress for 3(or 4?) months, especially on the Squat.
Been day-dreaming of 531. It really fits how I like to train, especially the BBB version. I just don’t know if I can commit 5/6 months before I start lifting weights that are close to my current max.
But like always, I will mess around first and do the right thing last.
Resistance is futile. Resistance is futile. Resistance is futile. Especially when 7 of 9 is trying to assimilate you:
I might need to check out the 531 the priciples are sound
I would die of boredom
9.15 ass assistance
mobility foam, hips shoulders dislocates ltyi, hips etc
A OH squat 95x10,95x10,135x10,135x5
B BB bulgarian squat 95x5, 135x 3x5 left and right
C Power squat machine 2 wheelsx20,3x10,4x105x10
D1 lying leg curl 3x20
D2 pull thru 3x15
D3 pull down abs 3x10
Notes.
joints are feeling a little beat up- I wish I had the brains to do a full week deload train 3 or 4 times
light and then re-test. duh.
Joints hurt during the OH squats elbows, and shoulders
BB BSS wanted to try these for a few weeks, they are fantastic, its a bit of a balancing act to unrack and get the foot back- however the movement itself is great. 135 x5 felt like a ton.
Power squat- I ued to use this all the time makes for a nice change- really you can work your arch hard,
thank you PeteS for the tip.
other junk- junk to help the glutes/hams
I realized my lower back fatigues early pulling back squatting these power squats showed me that too
so I need to come up with a plan for those- I detest good mornings they might fit the bill but they kill my neck
Im thinking Sumo RDL might work.
thanks for reading.
kmc
Banded snatch grip sumo RDL on a stability ball resting on a vibrating machine will make your spinal erectors too swole brah!!
word bro
Nice work. And I think DCA came up with the perfect solution, lol.
you bastids!!!
I changed my shirt and realized why I dislike the power squat-
it left a series of scratches on my back- lame.
kmc
[quote]kmcnyc wrote:
you bastids!!!
I changed my shirt and realized why I dislike the power squat-
it left a series of scratches on my back- lame.
kmc[/quote]
I get those when I use the calf machine. The seams of my shirt go right into my skin under the weight.
[quote]DaCharmingAlbino wrote:
kmcnyc wrote:
you bastids!!!
I changed my shirt and realized why I dislike the power squat-
it left a series of scratches on my back- lame.
kmc
I get those when I use the calf machine. The seams of my shirt go right into my skin under the weight. [/quote]
of all the things to grip about…
I have a scratched area on my upper back from normal squatting. its rediculous.
[quote]mjnewland wrote:
DaCharmingAlbino wrote:
kmcnyc wrote:
you bastids!!!
I changed my shirt and realized why I dislike the power squat-
it left a series of scratches on my back- lame.
kmc
I get those when I use the calf machine. The seams of my shirt go right into my skin under the weight.
of all the things to grip about…[/quote]
Not griping! I like 'em. Cheaper than tattoos and if you don’t like the design…well, they fade.
I guess I like them more then other crap- like the strectmark on my pec-armpit thing from squatting.
I can guarantee its not from any chest growth. 
9.16.09
upper
mobility, foam, more mobility, dislocates, lyti
OH squat 95x10
power clean 95x5
A power clean
95x5,135 x 3x5 155 3x5.
B snatch-high pull
135 x5,185x5, 225x3x2, 225x3x2 185 3x3
C1 chest supported row 4x6 3plates
C2 Db flat bench 4x6
80 x6,90x6,100x5+1,100x3+3
D facepulls
then I taught a 16 year old kid to deadlift he got 225 for 3 singles little bastid.
notes.
just messing around today- wanted to do power cleans- but my P-chain is destroyed from yesterday
high pulls - felt super slow. need to rotate them back in.
rows and bench felt fine- 100’s for 5 I guess thats a cheap pr.
one of the trainers was telling the kids to do the big three- and eat not such bad advice
basically the kid does sets of pull ups, with a 45db abd dips with a 45db not bad.
the trainer who is a decent guy told him to ask me what is the best exercise
I said the deadlift.
so then he asked to do some right away.
in about 15 minutes he went from deadlifting a 8lb bar, to the bar, to 225 for a few singles
that felt nice to help a little.
usually its the brotards debating whether the OH squats are military presses, or just glare, so this was a nice change.
thanks for reading.
kmc