Way to push the numbers kmcnyc. Enjoy your days off!
Thanks streamline
I spend weekends with the wife, or on a gig…
so I really don’t train for the two days,
but the past two weeks I have skipped the monday workout and gotten three days in a row
felt awesome.
here is what happened tonight
2.17.09
Rack Pulls and stuff
foam, mobility, lunges , blah blah blah
some shoulder junk
deadlifts conventional
floor
135x10,225x10,315x6
Rack pulls off of blocks Bar is at the bottom of pattella
405x5,455x3,455x5,475x2,475x2
RDL 315x 6,6
a few hang snatches…
115x2 135x 1,1,1
db 1 arm oh press
60x5,70x5,50x8
rear delt raises
20 4x8
ytwl 2x
seated db power cleans a bunch
hanging leg raises feet to face
2x 20
used chalk this time duh…
I think I can manage another set at 20.
not much but it felt like allot
I want to join the 500 club this year.
thanks for reading
kmc
Damn - if we could get you some real squatting in, you’d be in the 500 club in 4-6 months with your intensity. Maybe less. You may able to get there alternating deficit sumo deads with deficit conventional deads, though. and rotating rack pulls in and out.
You still weighing in at around 170-175? That is some great pulling for your, or any, bodyweight.
Great volume of work kmcnyc. Looking real good from here.
Thanks people!!!
I am weighing about 177 so still under 180
I cant hold much more with out some more body fat… which is fine,
I am tempted to bulk for a few months
but I do enjoy working on conditioning
and dislike the bloat feel.
Skid that is sort of the plan…
rack pulls alternating with snatch grip or other deficit work.
some high pulls thrown in to help with generating power from the bottom.
I have pulled sumo only a few times
but I think it might help with hip strength
need to play with them more…
thanks people.
there is a rumor we are getting a rack at the YMCA… they just got a bunch of new crap
matts foam rollers accecories, and I here the gear contract is up…
Ill see it when I believe it.
kmc
Here is what happened today
I did me some cardio and am in deep stiff
blue iced recovery from the rack pulls.
2.18.08
foam Mobility more foam
low back/hip yoga crap
30 mins hard cardio on an eliptical stepper.
intervals.
I detest these machines and would rather hit the track use a hammer or run some hills…
ytwl 2x for shoulders
A1 hanging leg raises 10,13,15
A2 wood chop thingies 10,8,10
then I swam for 15 minutes.
I like how cardio makes me feel…
but prefer the real thing to machines
all of them are assisted- they move with or with out you using them kind of silly.
Anyway I think either a quad blowout or a unilateral day is coming up tommorow…
thanks for looking
kmc
[quote]kmcnyc wrote:
Here is what happened today
I did me some cardio and am in deep stiff
blue iced recovery from the rack pulls.
2.18.08
foam Mobility more foam
low back/hip yoga crap
30 mins hard cardio on an eliptical stepper.
intervals.
I detest these machines and would rather hit the track use a hammer or run some hills…
[/quote]
burpees and/or tabata front squats. Clean and push press for time works too.
[quote]
ytwl 2x for shoulders
A1 hanging leg raises 10,13,15
A2 wood chop thingies 10,8,10
then I swam for 15 minutes.
I like how cardio makes me feel…
but prefer the real thing to machines
all of them are assisted- they move with or with out you using them kind of silly.
Anyway I think either a quad blowout or a unilateral day is coming up tommorow…
thanks for looking
kmc[/quote]
Burpees… and I are old friends.
I used to live on burpees… by the hundreds.
that and pushups also by the hundreds
I do the tabata method too, picked that up at the OTC… Tabata thrustres, the front squat/pushpress combo makes me always need the bucket handy.
If I want to do a real conditioning day I will set up several supersets
like sprints jumps, pullups -ballslams.
burpee-hindu pushup thes make me feel older fast.
I actually got to squat tonight…
Last time I back squatted was October 29
then I was in a gym with a rack…
(traveling)
and managed two or three sets at 315 for 3.
the last time I had squatted before that was Over a year ago march 2007.
tonight I squatted out of an incline bench
the walk out was 4 steps then stepping over this foot platform…lame as helll.
no rack sucks. here is what happened
2.19.09
Foam, Mobility, more mobility,
shoulder dislocates Hips , hips hips.
BB complex just bar, dimmels, RDLs, BO row,
OH press hang snatch OH squat
3 rounds 6 reps
OH squat
95x15,95x15
front squat*
135x8,185x6,225x4,225x4**
Switched to Back squats***
185x10,225x10,225x10,225x8,225x8 275x4.
jump squats
135x8,135x8
not that high
Bulgarian split squat 1db
60x6,70x5,100x5,100x5
natural GHR
8,6,6,4
OH walking lunge db’s
35 2 trips 50 feet
walking lunges tip toe
35 x 2 trips
abs
hanging leg raise feet to bar
12,10,12
- front squat, these felt bad tonight
depth was fine, arch was good something in my arms wasnt did these out of the incline bench .sucks.
** the second set something in my left bicep/forearm started screaming- so I guess I have tendonitis in both arms now…because that is how the right one always feels in the clean rack position.
***Back Squats.
I use a hipgh bar placement, narrow stance
feet out… the first 3 sets at 225 were atg
the last set I lost my arch a bit.
the set at 275 felt easy enough but I was shaky coming up… need to work on form, but who doesnt.
The big trainer type at the Y was there, he was kind of coaching spotting- he was surprised at depth, that it was good but said he thought my back got soft , getting a better bar placement helped.
I write it every week not having proper gear sucks ass, sucks hairy ass.
The walk out was 4 big steps, major suck
that and the good morning to rack every thing, not so much fun.
blah blah blah it was fun.
need to work on form and nail that arch.
kmc
I am feeling the squats today.
decent rack pulls and somewhat decent squats
led to a huge amount of food this week.
I might get to the gym this weekend, depends on if we stay in town or not.
kmc
Dude. Buy some squat stands and see if you can keep 'em at the gym.
I already tried that, its an insurance issue with them…
I am going to just join a ghetto gym that has a rack I would quit this one entirely but
I like the pool.
kmc
I can understand how you feel. They have just one squat rack at my gym and it is frustrating at times.
Luckily I have a powercage at home. I presume this is not an option for you-space issue with NYC?
Hey thanks…
we live in a 387 sq ft apartment.
so no power cage or big plates here 
I just need to find a new gym or another gym to train in.
Just reading several of your last posts. You are an animal. Volume, volume and more volume. Great work kmc.
Eccogenex
first congrats on your meet, you kicked big ass.
second thank you… I realize I can get stronger but I wont be a huge dude unless I eat like heavy thrower so I try to do what seems to work.
there is more volume coming…
skipped out on the gym monday and shoveled snow at the weekend get away.
today pulls.
here is what I did today,
2.24.09
foam mobility foam hips, thoracic It band
more, more more
mobility junk
deadlifts wu conventional
135x 10,225x5,315x5
rack pulls off blocks bar at bottom of pattella
405x5 455x2 455x3 475x1,1,1 475x1,1,1
455x2
snatch grip high pull
225x1 then miss ugly as hell
185x2,2
135x3,135x3,135x3
pullups med grip palms facing me
10,8,6,6=30
hanging leg raises
2 x10
pulldown abs
3x10
1 arm oh press
50x6,60x6,50x6 50x6
a bunch of rehab prehab stuff.
done done and done…
everything today felt heavy as hell…
and my grip is suffering
I got a splinter under a callous ouch.
I think I need a belt and straps.
thanks for looking
kmc
you fat old bastards are shaming me benching what I deadlift.
so today further shame
2.26.09
foam rolling, mobility
pullups dips pushups 10,15,30
ytwl 2x
dislocates
bb complex just bar
RDL, BO row, clean, oh press, oh squat 2x8
power cleans
45 x10 95x3,135x3,155x3 175x2 195x1*
bb flat bench
135x8,155x5,185x5,205x3,205x3,225x1,2
245x1,1,1 woo
incline db bench
80x5,80x5,80x5,70x6,70x7
db rolling tricep extension
40x8,45x5,50x8,50x8
tates
40x 3x8
ez bar curls
bar
bar + 20 I think thats 35 **
face pulls 4 sets
delt raise
rear,side front
15x8,20x8,25x8,25x8
- it was abysmal less then suck.
**AGONY on the tendonitis
I think its cleans that kills the tendonitis… or rather bad cleans.
good cleans are well, clean.
Ok I broke my rule about barbell bench being dead to me.
kmc
edit
forgot that I ran a little bit too
1/2 mile sprint
10 30-45 second sprints 1 min rest
on the treadmill
Posting here is a pain in the asss…
they either vanish or I get the white screen
blah blah blah blah
here is what I did today.
2.27.09
lower Unilateral I had not done one of these in a while…
it seemed like 2 weeks but the book tells me its more like 4.
Foam rolling, mobility, hips, hips, hips, always tight.
more mobility junk
ytwl 2x, dislocates a bunch
one arm Db snatch
50x5, 60x5, 70x5 80x5, 90x5right, x2 left*
Bulgarian Split Squat
pairs of Db’s
50x5, 60x5, 70x5 , 70x5
Single leg Dl pairs of Db’s **
70x4, 50x5,50x6,50x6
Pistols
5,6,6,5
abs
hanging leg raise feet to face. 10,15,10
a bunch of wood choppers
- on the snatches… this is telling the tendonitis
is clearing up in right arm and killing my left biceps.
** on the single leg deadlifts
I set a platform maybe 4" and lift the db’s off of it for the first rep then my other leg never touches the ground.
with bigger weights I would keep resetting them on the platform each rep
kmc