[quote]kmcnyc wrote:
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
kmc
[/quote]
Cool stuff! - Especially those Bulgarians!
Dang I fell off the front page.
where are my fans!!!
Ill take a stalker.
Thanks Soldog
I am just getting to a decent load with the bulgarian split
I paid for this workout all weekend
here is what went down today
3.2.09
foam Mobility, more foam
OH squat
95x12,95x12
deficit Sumo DL ( thanks Skid, Meat)*
of a 6" riser
135x6,225x6,315x3,315x3,315x3
foor sumo
275x5, 315x5,315x5
jump squats **
135x10, 135x10
leg press
4 plates x20, 5 plates x12, 6 plates x12
6 plates x8
ytwl 2x a bunch of other shoulder junk
1 arm db OH press
50x6,60x6,70x5,60x6
(left arm was killing me)
abs
hanging leg raise feet to face
20,10,10
a bunch of wood chops
then I swam for about 15 minutes.
*Skid had mentioned cycling these with rack pulls, good idea talk about being out of the comfort zone. form is getting better.
the deficit makes these stupid hard.
**I LOVE these
I go ATG then get as high as I can.
usually its not that high
thats it thanks for looking…
kmc
I’m a very devoted follower. Give me your address so I can send you faaaaaan letters.
Deficit sumos followed by regular sumos??
Great balls o’volume!
Skid - get a grip fellow! you’ll loose your fan base!
[quote]soldog wrote:
Deficit sumos followed by regular sumos??
Great balls o’volume!
Skid - get a grip fellow! you’ll loose your fan base![/quote]
I have a fan base? What’s the demographic? Damn, I need to put together a marketing department and sell some crap…
I wont send you my address no chalky sequin covered singlet needed.
but maybe we can be friends on facebook
I’m a KMC fan. Sign me up. I always read your thread. Overhead squats, deficit deadlifts, etc. doing these would break something in me.
[quote]kmcnyc wrote:
Dang I fell off the front page.
where are my fans!!!
Ill take a stalker.
…
[/quote]
How 'bout a fan and a stalker. I am mostly a fan when I read on my laptop and strictly a stalker when I read on my phone.
[quote]kmcnyc wrote:
I wont send you my address no chalky sequin covered singlet needed.
but maybe we can be friends on facebook[/quote]
Sure! I just checked and there are a disturbingly high number of people having my name on facebook. And here I thought my name to be unusual.
there are something like 2 or 3 pages
of people with my name on facebook
in NYC… I guess Kevin Mc something is pretty common too.
facebook is geeky and silly but it is a good way to keep up with friends and aqaintances
from a distance
I don’t have the same fatigue that I would from regular deads or snatch grip deads
hmmm
when I said I wasn’t feeling the Sumo’s like regular deads I lied.
Im feeling it now.
here is what I did today.
3.3.09
foam, mobility, repeat
ytwl 2x
A1 BO db Row
80x5 90x5,100x5,100x5,100x5 100x5
B1 db flat bench
70x6,80x5,90x4,100x2,100x3 90x4
t-bar row
2 plates x10,3x8,4x4,4x4,4x4
Dip
bw+45 10,bw+90 5,bw+90 3 bw+45 6
Pullup med grip palms in
3 x 5
face pulls
abs
A1 hanging leg raise feet to face 10,10,10
B2 pull down abs. 10,10,10
corkscrews ( wood chops with a plate)
25 3x10
I feel better when I row and press same day.
weights felt light…woo.
I want to plug this guy
he was the NSCA coah of the year…
wish I had somone like him in college.
He has a book out, its actually good,even though it is published with mens health.
kmc
Chest and back the same day is a fun workout. I used to do it all the time.Its great when everything feels light.
From a KMC fan.
[quote]kmcnyc wrote:
when I said I wasn’t feeling the Sumo’s like regular deads I lied.
Im feeling it now.
[/quote]
HAHAHAHAHAHA!
Gettin’ up there.
me too.
Coach Dos sounds like a pretty with-it guy, but hes a vegetarian, and I don’t trust that…
Vegetarians.
Also known as prey.
I have a very very strong distrust for people who do not drink coffee so I can sympathize.
I actually don’t really eat much meat either.
but I like his techniques abilities more then I care about what he eats.
oereos are vegetarian so is beer.
but thanks for checking him out, his athletic training is solid
kmc
[quote]kmcnyc wrote:
I have a very very strong distrust for people who do not drink coffee so I can sympathize.
I actually don’t really eat much meat either.
but I like his techniques abilities more then I care about what he eats.
oereos are vegetarian so is beer.
but thanks for checking him out, his athletic training is solid
kmc
[/quote]
It’s true - I’ve never heard of an Oreo eating any sort of animal product whereas beer has consumed millions of lives. So beer is a carnivore.
Coach Dos Remedios is a straight shooter. I haven’t checked out his site for a long time. I might scan him again.
I am getting punked by sumo.
first I said I dont feel them like I feel conventional- as in immediately.
I did legs today after taking yesterday off…
WTF
3.5.09
foam, mobility*,again hips It band tight tight tight.
tywl 2x dislocates
OH squat
(here is where I knew today would suck)
95x10,135x6,135x6 stiff as hell
front squat ( off bullshit ab thing “rack”)
185x5, 205x5,225x4,245x3
205 8x2**
A1 bulgarian split pairs of db’s
50x5,50x5 60x5,60x5
A2 RDL
135x5,225x5,225x5,275x5
I did a 5x5 of piss and moan.
then I swam for 20 minutes
sat in the sauna and took a freezing ass shower.
** usually these feel good, today they felt like lead. or just plain crap.
depth is not an issue- they just felt heavy
so no more sumo and a full squat day same week.
thanks for looking
kmc
The did a good interview/bio on Coach Dos on EliteFTS sometime ago, that’s how I found out he is a vegan. All kidding aside, he is definitely the real deal when it comes to strength training. Just so youre not sure Im a dick.
I feel you on the leg stuff. I totally overloaded my legs over the past week, and I can’t recover. all the usual recovery stuff, like sled dragging, just made it worse. Skid warned me, but I didn’t listen. But there is a good reason for that: What did the mayor of Rhodestown say about men under 200 pounds?
trivia, this is in an article he wrote about beginning powerlifting.
Just playin
old lardass
please your not a dick…not at all.
but I am suffering today and yesterday.
kmc