KMc's Robs Eric Cressey

Training Over 35 Lifter
101

restorative cardio and crap

I guess I could stop there and it would enough…

but I know my fans need the entire work out.
I know all 4 of us are out there!!

felt like warmed up left over ass today…
so dragged myself to the “recreation center”
known as the Y

1.28.09
foam, mobility more foam some stretches

abs
A1 hanging leg raises feet to face 10,10,10
A2 pull down abs 10,10,10

shoulder rehab junk
ytwl x2
shoulder dislocates

then I rode a bike and did some intervals
they have one spinning bike there its awesome
broke out the heart rate monitor
so I did 30 minutes that included
1 min sprint x 1min rest x 10

I need to add these back in…
and I think I want to wear the heart rate monitor during other stuff like deadlifts etc.

then I sat in a sauna and did a contrast shower and went home.

thanks for looking

kmc

102

sounds like a good session to me. I need to add in the foam roller stuff, cuz I dont do any of that yet…
Train Harder
Old Lardass

103

See I knew I had fans…
thanks mj!

the foam rolling is super helpful
I want to buy some PVC and use that.

here is what happened today

1.29.09

Foam, mobility,stretches

abs
A1 hanging leg raise* feet to face 10,10,10
A2 pulldown abs** 10,10,10

  • I am so missing the use of stall bars
    going to make a set one day
    ** I couldn’t use the rope, I used a pair of D handles I think I like this way better

ytwl shoulder junk 2x

BB flat bench press*
135x10,185x6 225x2,225x2,245x1,245x1

  • after just reading skidmark’s workout today
    I think I liked his loading better smaller jumps

1 arm incline DB press
40x12,60x8,70x5,70x5

B1Floor DB press
60x12,80x6,80x6,80x6,80x4

B2 incline chest supported row
2 plates x8,3px4,4px2,4px2,3px4

1arm db row
100x10,100x15

delt raise trio
rear, side front 15 3x8

C1 BB curl 95 4x6
C2 Tate press 40 4x8

Ran 2 1/2 mile sprints

I am done

thanks for looking
kmc

104

Blew off the gym today, have a nasty cold…

Going to head in tomorrow and do some legs
probably a unilateral blow out

kmc

105

I keep loosing posts here WTF???

106

My workouts are gone

So I guess all the PR’s
I did’nt set
didn’t happen?

107

somehow I had a few posts go away…

I know my fans could not stand it

here is what I did during the superbowl

2.1.09
Foam rolling, Mobility junk
ytwl shoulder junk 2x

Snatch grip Deadlift

135x8,225x5,315x4,335x2,365x2,385x1+1+1+1
365x1+1+1+1 315x3,315x3

Pull ups wide grip palms in
10,8,8,8,6,5

hand stand push up
3x8

one arm dp OH press
50x6,50x6,40x12,40x12

A1 hanging leg raise feet to face 10,10,10
A2 pull down abs 10,10,10

low back and p chain were wrapped in bacon
deep f.r.i.ed

thanks for looking
kmc

108

Man - you hammered your p-chain thoroughly.

385 for snatch grip?

Brutal.

109

I had two long days at work monday tuesday
that involved ladders, big lights plenty of sand bags.
cables etc…
so I took those as rest from the gym.

tonight I wanted my legs to get swole

2.4.09

foam rolling mobility junk

bb complex with just the bar
rdl, bo row, cleans, oh press lunges

OH squats
95x12,135x7,135x8

front squat
184x4,205x4,225x4

205 8x3 fast short rest

leg press*
3 plates x 20
4 plates x 20
5plates x15

this particular unit sucks ass the seat backrest thing
is one size fits all- so it can suck.

natural GHR
5,5,5

A1 hanging leg raise 10,10,10
A2 pallof press 10,10,10

doesnt look like allot but I had fun.

kmc

110

385 for 4 singles is great on the SG deads.

I have never tried them before but seriously considering switching to them while squattting 3/4x a week.

I feel they won’t involve the lower back compared to regular grip. Also if I load with 35 plates and use a platform, that should further reduce the stress on the lower back.

Am I thinking right? What do you think?

thanks!

111

[quote]formfunction wrote:
385 for 4 singles is great on the SG deads.

I have never tried them before but seriously considering switching to them while squattting 3/4x a week.

I feel they won’t involve the lower back compared to regular grip. Also if I load with 35 plates and use a platform, that should further reduce the stress on the lower back.

Am I thinking right? What do you think?

thanks!
[/quote]

They will involve the low back even more than regular grip deads - either by having to be a supporting set of muscles for a longer range of motion, or from your having to bend over farther to get down to the bar. If you have back issues, this may not be a good movement to go heavy on. I would start with low-ish weight and use higher reps and see how it feels.

112

[quote]skidmark wrote:
formfunction wrote:
385 for 4 singles is great on the SG deads.

I have never tried them before but seriously considering switching to them while squattting 3/4x a week.

I feel they won’t involve the lower back compared to regular grip. Also if I load with 35 plates and use a platform, that should further reduce the stress on the lower back.

Am I thinking right? What do you think?

thanks!

They will involve the low back even more than regular grip deads - either by having to be a supporting set of muscles for a longer range of motion, or from your having to bend over farther to get down to the bar. If you have back issues, this may not be a good movement to go heavy on. I would start with low-ish weight and use higher reps and see how it feels.[/quote]

Thanks Skid. I really don’t have any back issues. Just that the Smolov routine calls for 3/4 heavy squatting per week. Don’t suppose that’s going to leave me with much to do with the lower back as far as heavy Deads are concerned.

I will try your suggestion about low poundages and go with the flow.

113

Skid is right
the longer range of motion-
when I do these my hands are not quite at the bar ends… at the set up I have to get much lower on the bar Its almost ATG.

and I stand on a 45lb plate- only up to 315.

this has helped me with breaking the weight
of the floor in conventional .

I needed two full days off after that,
and still felt them while doing legs yesterday…

as for smolove if you are squating 3-4 times a week you migh be fatiguing the lower back already.
kmc

114

I keep getting the white screen…
if the workout posts go away does that mean I didnt do them?
is like a tree falling in a forrest killing a mime…

blah blah blah

this is what I did today

2.5.09

Foam rolling mobility
ytwl 2x
shoulder dislocations-I do these every day I train,
but dont really write it down… filed under mobility junk

A1 chest supported row
2 plates x8, 3px6, 3p x6 3p x6, 3p+25x4

A2 incline db press
70x5, 80x6 ,90x4, 90x4, 80x6

db floor press
80x6, 90x4 100x2, 100x2

B1 dip bw+45
8,8,8, bw 15

B2 pull up wide palms in*
bw+25 6, bw+45x4, bw+45x4, bw 8

C1 bd alternating curls
35x10, 45x8,50x8,50x6

C2 db rolling tricep etx **
45x10,55x8,55x8,55x6

*second time I am doing pull-ups this week
almost pain free felt awesome

** these totally kicked my triceps’ ass…

face pulls
a bunch

abs
hanging leg raise feet to face
10,10,10
I am going to buy straps and just rep out with these.

thats all I got
wanted to go swimming this week and could not make it.

thanks for reading
kmc

115

ahhhhh, if only every felled tree killed a mime…

116

Yes if every tree cut for paper or firewood killed a mime…
I think its deads again tonight
kmc

117

Yesterday I had to bail on the gym…
to pooped form work.

today rocked it out fans and all
2.10.09

Foam Mobility
shoulder junk, dislocations etc

OH squat
95x12,95x15

Deadlift (conventional)
135x5,225x5,315x5,365x5, 405x1+1+1+1*
365 x5
*WOOooooo! a PR of reps rest pause
Missed it for a double so I did rest pause
the miss was thigh high… lame.

clean High pulls
225x2.225x2,225x2
185x2,185x2,185x2

db bent over row
100x12,100x15
db OH press
40x12,60x5,60x5 50x10

db power cleans 3x

abs
hanging leg raises
2x15

thats all I got.

I went to the gym at “prime time”
6.30 lots of people…
two teenage hangers on, and the bigger of the three trainers… who gave me some good critique and smacked me in the head…
this is the dude who pulls high 600’s probably close to 700.

the two teens and one other guy were just kind of hanging out and pretending not to watch.

He said I had more , and could have done the double, he said It had allot of power moving off the floor, and I just needed to wait on the lock out.
thank you snatch grip deads.
Ok back to rack pulls next week

WOoooo!

also I decied to rep out on the hanging leg raises, I could have done one set at 20

thanks

118

all this talk of complexes made me realize I have not done any in a while like a month.
this is what I did

2.11.09

foam rolling mobility pretty stiff from yesterday.

complex
RDl
BO row
hang clean
OH press
reverse lunge left
reverse lunge right
jump squats

8 reps 4 rounds
first two rounds at 75
last two at 65
2 minutes rest between
the last round killed me- I was dying.

leg press calves
3 plates x 20,
4 plates x15 x15x15

Abs
hanging leg raises feet to face

15,12,10

then I swam for 15 minutes

all in all lots of fun, but during the complex I felt like I died.

thanks for looking

kmc

119

tonight I got to the gym and just did what I felt like.

here is what happened. 2.12.09

Foam moblity
ytwl 2x
shoulder junk hip junk

A1 pushups 50,25,25
A2 body weight squats 50,50,25

bb bench

135x10,155x8,185x5,205x5,225x2,225x2

clean + jerks

135x3, 155x3, 175x2 175x2

db one arm snatch

50x6,60x6,70x5,80x6,90x1

incline db bench
70x8,70x8,70x6,60x10

abs
hanging leg raise feet to face 1x20
russian twists 20 with 25 plate

weird but felt fun.
I dont know why I keep doing barbell bench.

thanks for looking

kmc

1 Like
120

Out of town and taking off til tuesday…
then im back.

I need to do more conditioning work…
anyway back on tuesday.
kmc