Nice work. Sorry about the powersquat marks.
I was about to comment on how good your workouts were going til I ran into the scratches interlude between ya’ll. Nothing I can say would take away the suffering you are enduring. Be brave little, furry, big sharp toothed, Master of the form.
Hey jjackkrash, nice link to the woman who made Obama el presidente.
[quote]hel320 wrote:
I was about to comment on how good your workouts were going til I ran into the scratches interlude between ya’ll. Nothing I can say would take away the suffering you are enduring. Be brave little, furry, big sharp toothed, Master of the form.
Hey jjackkrash, nice link to the woman who made Obama el presidente.[/quote]
Oh, the Jack Ryan divorce–nice call, Hel. I wasn’t focused on the political “asspects” of the link. :).
laying low for the next few days… got some kind of flu thing
thinking I got the swine flu.
however here is some programming stuff I am thinking of
4 days I liked the upper lower split-
but need to work in more pulling-
I want to rotate zerchers with andersons use the front squat for strength
and the box squat for speed- thats what I found works well for me.
split those to two days. maybe pull off blocks one of those days
one upper day bench , row etc
I am tempted to make the last day- day 4
be cleans high pulls power snatch etc.
jump squats blah blah blah
or just make it a pull/clean etc day.
need to sort out how that would work.
I bet if I looked I could make it work on 531…
hmmmmm
That break up looks pretty smart, however I wouldn’t us the 531 per se on that, more of have the front squat day be ME, you can still rotate between 5, 3, 1 rep max attempts, but make it true max attempts, not lower percentage rep maxes. So, on a 5 week, you want to work to where you are struggling for the 5th, not sailing on to 8+ reps per Wendlers program. Does that make sense?
Also, so you have an 18 inch neck at your height and weight? I swear most of my friends and acquaintances from NYC are similar in build. Short, no necked bahstads… bunch of over tattooed mofos that hung out on Ave A in the 80s…
I need to sort out all the reps/set schemes and how I want to structure the
pairings/rotations.
need to work that part out.
I think on most ME squat days I am struggling to get all of the reps- I thought that was the point 
Just do Westside for Short Stocky Bastards.
Problem solved.
[quote]JoeGood wrote:
Just do Westside for Short Stocky Bastards.
Problem solved.[/quote]
They have that? Do they have it for stork-esque bitches?
Just checking in. Did you all sort out what to do about the marks on your backs? Try the foam pad. The other day I say some middle aged guy squatting with, not only the pad but his towel wrapped around it. It made me ashamed to be middle aged so I killed him with my new sledge hammer.
Just doing my best to bring a ray of sunshine over this way. Carry on
Do they have Westside for Short Stocky Bastards Who Aren’t On Steroids And Lifting In Gear?
[quote]JoeGood wrote:
Just do Westside for Short Stocky Bastards.
Problem solved.[/quote]
Zing!
you gonna sit still way down there for that, stubby?
[quote]kmcnyc wrote:
laying low for the next few days… got some kind of flu thing
thinking I got the swine flu.
[/quote]
I hear that!! This week has been a shit show of sickness and low energy…I was listening to my gym tunes at lunch today trying to get in the mood for the gym tomorrow.
Hope you feel better soon. (^:
Kmac -
Those bridges are the thing for sure. I’m worked from my lower back to just below the knees along the back. With your neck I would avoid the bridges and do the hip thrusters on a backstopped bench. The hip thrusters have a greater range of movement plus a less advantageous angle and they will be super effective. I’m going to try those next. I’m pretty sure I won’t be able to do as much weight and I expect to be very sore the following days. They could even qualify as a max effort movement.
[quote]ouroboro_s wrote:
JoeGood wrote:
Just do Westside for Short Stocky Bastards.
Problem solved.
They have that? Do they have it for stork-esque bitches?
Just checking in. Did you all sort out what to do about the marks on your backs? Try the foam pad. The other day I say some middle aged guy squatting with, not only the pad but his towel wrapped around it. It made me ashamed to be middle aged so I killed him with my new sledge hammer.
Just doing my best to bring a ray of sunshine over this way. Carry on :)[/quote]
Bang, bang, Ourboro’s silver hammer
came down upon his head.
Bang, bang, Ourboro’s silver hammer
made sure he was dead.
Sorry about leaving out the o (happens with all my lady friends), but, I have a poetic license.
I am feeling all this love!!!
and I did not even train.
thanks people!!!
DCA- I think I need to look at both sets of bridges- but you are right- I cant do things like dragon flags,
so the first option is out.
Joegood- very nice, very nice indeed- I wont bust on Joe too much -
he did give us the gift of the brotard - for that alone- he gets a pass.
But Damn that shit was funny
OB_s the marks are from a Hack squat type machine sadly the pussy pad wont fit.
I only use it for rack pulls, on the pins to keep it quiet
So past two days, making some potentially Bad Food TV- and having some Kung Flu
kmc
Hope you get feeling better soon kmac. and don’t spread that stuff too far
K-mac,
I hope the kung flu is flying away. Get better!
Thanks for the well wishes people
Still not feeling 100% out at the weekend place- doing some fall chores-
sealed part of the driveway- painted trim , that kind of day.
9.21.09 country YMCA
Lower
pvc rolling, 5 minute bike ride to gym, mobility
OH squat 95x10,front sqaut 135x10, 225x5
A zercher of pins- 4th pins- below parallel
135x5,225x5,315,1,1,
B Front squat
185x5,225 4x5
C weighted hip raise off bench
135x10,225x5,225x5,225x5,225x3 off floor 225x8
D1 natural glute ham raise 3x8
D2 Bulgarian split 3x6 pair 50db’s
E pull down abs 3x10
F neck (pec-deck machine)
Notes
felt tight and weak- zerchers- fun as hell 315 felt good, should have done more singles
front squats, ran out of gas- after the zerchers.
weighted air humping- did these off a bench like in the article last week.
did the floor version as well- they seemed a little easier-
Zerchers and air humping- two great ways to use the pussy pad.
By the time I did the NGHR’s and Split squats- I def felt the air humps
well see what kind of doms I get later on.
Neck- I have not done this in a long long time- use the pec deck machine - to the side.
thanks for reading
kmc
PVC rolling is hardcore…way to go!
I was thinking of adding those hip thrusts a/k/a air humps after reading last week’s article. But with alot less weight than that. 
Weighted air humping. I hear its all the rage with the highschoolers these days.
Oh, and, great job on the Zerchers and Front Squats. That combo will take the fight right out of ya.
i’ve been doing the 1 leg glute bridges. I was doing them wrong before that article. I am not sure I want a power-ass bad enough to do the elevated weighted air humping. still considering it