I am actually thinking I prefer that…
I have not done them properly in years…
I will do the power or hang versions
I need this bruise bump thing to go away,
then I can do some Olift or olift varients.
cosgrove wrote a great article about hacking
your workout… I might use that as a template.
If I could do snatches, cleans and overhead squats properly I would do a cycle of O lifts. But I can barely do deads and squats.
this bump bruise thing is getting better,
the bump has gone down… its no longer grapefruit or softball size its more like
half a baseball now, but the bruise has continued all the way down my knee.
all this talk of Olifts this is what I did.
I did a hip and p-chain blow out today.
1.12.09
5 mins incline walking/crossovers etc on treadmill
a long mobility foam roll stretch thing
a bunch of walking lunges
abs
hanging leg raises feet to face 10,10,10
pull down abs 10,8,10
OH squat.
95x14,135x5,135x8
zercher’s form the deadlift
135x6,225x3,225x3,225x3*
sumo pull
315x3,365x3,405x2,405x2
OH sqaut 135x6, 135x6
one arm db OH press 50x6,60x6,70x6,50x8
45 degree back raise
2x20
then I swam for 20 minutes
which means they rock…
I did Sumo’s after this as these are two lifts that I don’t do and need to practice
thanks
kmc
Got to the gym today,
and had a push day…
here is what went down
1.14.08
mobility and foam roll
abs
haning leg raise feet to face 10,12,8
pull down abs 10,10,10
power cleans
135x5,155x3,175x3
stopped there form got crappy.
db flat bench press
70x8,80x6,90x5,100x2,90x4
incine dp press
70x6,80x4,80x4,80x4
dips
bw+45,8,bw+70,4,bw+90 2+2+2 bw+45x6,
bw+45x6
JM press
95 4x5
tate press
40 4x8
some shoulder rehab junk
then I swam for 20 minutes.
not a huge day,
something is up with my cleans, usually I can get under the bar today at 175 not so much… needs work
thanks for looking
kmc
1.16.09
unilateral day…
here is what happened
mobility foam rolling , stretches
abs
a1 hanging leg raise feet to face 10,10,8
a2 pull down abs 10,10,10
db power cleans
2x15
one arm db snatch
40x 5L 5R 50 x5L 5R,60x5L 5R,*705L 5R,
*80 5L 5R
Bulgarian split squat
did these with pairs of db’s usually I use
one db ( a big one)
40x5L 5R,60x5L 5R,70x5L 5R,70x4L 5R
one leg RDL again pairs of db’s
40x 5l&5R,50 x5L&5R,60 x5L&5R,70 x5L&5R
70 x5L&5R
Step ups low 12" platform
70x5L&5R. 100 x5L&5R, 100x5L&5R 100x5L&5R
then I swam for 15 minutes.
thanks for looking
I also meant to say
I got a copy of Eric Cressey and Roberts dvd
Magnificent Mobility
Its good.
Its a decent amount of dynamic stretches
that you can do,
some I have never seen before…
some are lunge, skipping walking variants that I have seen.
some of it is stuff I do already, and some I
am adding to that.
kmc
KMC, one of your workouts has twice the volume of mine. I’ve been foam rolling my back as you suggested. Always feels good when I’m done. Good to see your leg is feeling better.Have a great weekend.
[quote]ecogenx wrote:
KMC, one of your workouts has twice the volume of mine. I’ve been foam rolling my back as you suggested. Always feels good when I’m done. Good to see your leg is feeling better.Have a great weekend.[/quote]
Going to start that foam roller. All the store were out before Christmas. I need to look again. My gym offers a 40 stretch class with the foam rollers. I also need to gat in there and learn all I can.
You can buy a foam roller at Target…
Im not sure if they are in canada.
I need to get one for home too.
I am deep ass recover from friday’s leg work out.
and guess what 10" of snow at the weekend place.
Plow dude came but I still had to shovel.
I should be smart and take today off.
hmmmm
kmc
Did you guys get 10" of snow in NY over the weekend?
How is the Big Apple these days anyway? Lived there for 2.5 yrs but haven’t visited last 2 yrs. Missed it.
Cheers!
NYC got maybe 2 or 3 inches …
I was in PA for the weekend…
and we got a shit ton there.
NYC is good I grew up here and cant live
elswhere ok I can but I am very dependent
on stuff I can do/get/enjoy here.
depending on when you lived here its different.
super nice,
super safe
insanely priced
Its not the same as the 70’s 80’s for sure.
kmc
looks like u r recovering. been doing a little foam rolling myself. it hurts so good.
wasbr0ken…
Yes thank you my hips leg is recovering.
Still have a bump but its realitively pain free… and the foam rolling does indeed
give some pleasure/pain
I got to the gym today…
the extra day of on Monday made a HUGE difference in feeling good vs grinding it out.
1.20.09
Pulll type stuff
A long mobility warm up.
foam rolling
Snatch grip Deads
135x5,225x5,275x5 standing on 45 plate
315x5,365x1 365miss. 365x1 off floor
315x4
High Pull
225x2,225x2 225x2 *
185x2,185x3 185x3 **
OH Squat
135x8,135x10,135x10
A1 BO db row
100x10 100x8, 100x12
A2 1 arm OH db press
60x4,60x4,70x4
B1 hanging leg raise feet to face10,10,8*
B2 pull down abs 10,10,10
Over all just felt really good… spry for lack of a better word.
as I am typing this my traps are on fire.
1.22.09
I actually did curls and used a treadmill
push and arms
mobility,foam, stretches
abs
A1 hanging leg raises 10,10,10
A2 pull down abs 10,10,10
power cleans
95x5,135x3,155x3,175x3,195x1 155x3
ytwl shoulder prehab and some other junk
db flat bench press
70x10,80x8,90x6,100x2 100x2 90x3
db floor press
60c6,70x6,80x5
B1 db alt curls standing
35x10,45x10,45x10
B2 db rolling tricep extension
35x10,45x10,55x10
C1 tricep rope pushdowns
15,13,15
C2 cable concentration curls
12,12,10
then I ran 10 sprints intervals on the treadmill pretty hard
treadmill suck roadwork and tracks FTW.
My forearms are bigger then my upper arms.
not really but they LOOK much bigger.
I feel like popeye but they are strong
I realize with the tendonitis and looking back in my log book- I really dont do any arm stuff particularly biceps…
is the popeye look so bad?
kmc
I need to buy one of these…
and an ice machine…
2x2x6 galvanized tank for cattle
then I’ll buy a ton of bumper plates,
some squat stands ok A rack
some stall bars
an eleiko bar…
a bunch of dumbells
a glute ham raise
a versa climber…
and Dave Tate to yell and offer me chalk
Ok Ill take anyone.
really I could just go for the tank
and the ice maker.
but mortgage,bills, and our outstanding economy kind of putting a damper on that…
I tweaked my mid back today doing front squats
had to abandon ship and go swimming instead
last time I did these I did OH squats first…
maybe I need to do that to really get everything warm
1.23.09
this is what I did
mobility warm up… a big one…
a ton of walking lunges, a few kinds
foam rolling some stretches
front squats
barx8, 135x6,185x4,205x4,225x2 225x2
205 10 x3
OH squat
135x8 had to bail my back was tight on the right side
enough to stop.
Bulgarian split squats* db pairs
50x4,60x4,60x6,50x6
then I had to really call it quits…
so I swam for 20 minutes,
sat in a steam room
and took a freezing ball shriveling shower.
and did that twice…
now my back feels less like death.
*I did these with the front foot on 2" platform
these really suck yay!!
a two inch platform is a HUGE difference with these
I LOVE these, but need to do them when not in pain.
ok I need to recoupe…
kmc
Yeah…
its T4,T5… that needs some love…
maybeon monday Ill see if the chiropractor
wants to take my money if I still need it.
I need to italicize that because the guy is great,but he isnt cheap.
I had been going to him since I was in college and he really helped me out- when I needed it.
but he only takes cash.
Ouch.
In retrospect to the above about Dave Tate…
I bet he is kind of expensive by the hour
I could turn that cash into hmmmm
some other gym equipment.
kmc
Got to the gym and got some lower body done
1.27.09
mobility warm up. foam rolling . stretches
zercher lifts
135x5,185x5,225x3,225x3,225x3
RDL +6" box
135x5,225x5,275x3,315x3,335x3,315x4,225x6
OH squat
135x10,135x8,135x8
1 arm Db press
50x6,60x5,70x5,50x8
some shoulder rehab/prehab junk
ytwl shoulder protocol 2x
then I swam for 15 minutes…
zerchers are really hard.
need to work on form on these…
thanks for looking
I’m always jealous of your mobility every time I read your thread. I like the exercises you use:O lifts,zerchers, single leg and single arm work. Very balanced and well thought out routines. But you must get some ‘what the hell is he doing’ looks at the gym. Or ‘what muscle does that work’ questions.
Thanks…ecogenx
I read lots of the logs here, and am amazed
at the numbers and clear work that people including you put up.
I am finding this stuff is working
I am getting stronger and feel better more
and feel less “slow”
The single leg and arm work
is actually clearing up some Junk I have going on less pops and clicks.
Some I did before coming here, and some
I learned from here.
I get a wide berth from most of the people at the gym- I train at a YMCA- so there are plenty of strange looks, and questions.
I have noticed the trainers have incorporated
some of what I do one to the extent of the same splits/reps etc…
thanks again
kmc