[quote]mjnewland wrote:
i was kidding about calling you a pussy. 5/3/1 will be so lonely without you. [/quote]
I don’t think you were kidding.
And it’s pronounced puh-SAY.
Say it with me: “I am a puh-SAY…”
DCA you have any idea what your bodyfat levels are?
If I remember correctly you lift mostly for strength gain rather than hypertrophy but still with your lifting numbers and lightish weight you’ve got to be pretty low on bodyfat.
From your vids I would have said 205-215lbs but of course its hard to tell height from just vids.
Regardless your work is certainly impressive.
welcome home. I wish I could shed pounds like that…
[quote]JoeGood wrote:
DCA you have any idea what your bodyfat levels are?
If I remember correctly you lift mostly for strength gain rather than hypertrophy but still with your lifting numbers and lightish weight you’ve got to be pretty low on bodyfat.
From your vids I would have said 205-215lbs but of course its hard to tell height from just vids.
Regardless your work is certainly impressive.[/quote]
My bodyfat levels are pretty high. Fortunately most of it has collected in my haid, so I have the rip’d abz™ brah!
Can’t pass my driving+chewing gum test, though.
I are 6’ tall and 180+ this mourning[sic]. Some of that may be hair though, so the height part varies…
To answer seriously - I have no idea what my bodyfat levels are. Sometimes I only see the top 6 abs and sometimes I can see the muscle separation of the obliques and abs down into my hips. I usually get hurt or feel generally crappy when I’m to the point of the latter.
My shoulders have broadened with the overhead training and I’ve always had arms outsized for my frame. I know guys who weigh 100 lbs more than me whose arms are only an inch bigger, though they are of course proportionately stronger than me. My legs are pathetic-looking sticks though. If I were to weigh 200-215 that is where I would put all the new tissue, given my choice. Most people wouldn’t notice a difference in me I imagine, were that to happen.
Change in plan. Again.
I have to prepare for some physical work to happen in about 3 months, so I’m going to change my training to abbreviated strength training and focus more on met-con.
Should be fun as I’m going to put in kettlebell and sandbag work and do minimal singles in 90% range on 4-6 lifts.
I’m thinking
A workout
Power clean and press
Front Squat
Deadlift
arms crap
Hill sprints(?)
B workout
Pullups
Dips
BO rows
possibly alternated:
Sandbag pick, carry and load (start at 150)
kb swings (start @ 70)
Main lifts will go 1,2,3 reps on successive sessions with maybe a backoff set of 5 reps. 6 days on, 1 or more off.
Can drop weight or cut back met-con if I start getting fried, then work back up. I’m going to have to feel out how much work to do with the sandbag/kettlebell. The KB always kicks my butt the first few times I use it and I’ve never done sandbag work before at all.
This is going to be fun.
I’ve had good results with singles in the past, but not in this format/loading. It may not work well at all, but in the past when I was able to 3 pullup singles with 90 lbs I could do 20+ pullups unweighted. I can do a single now at that weight I’m pretty sure, but I know I can’t do 20 unweighted pullups. It’ll be an interesting experiment.
Did you say MET CON
ok now I am on familiar ground…
what gives I hope everything is ok??
your not going all crossfit on us are you?? I know its big on the west coast.
( actually crossfit is hard as hell, but a little silly sometimes)
I am adding in more conditioning too, I like moving weights but I like met-con too.
I would suggest
barbell complexes
one arm db snatches
jump squats
clap pushups
and medicine ball stuff
and yes to hill sprints
and sprints.
kmc
Should be interesting to watch, although I’ve been thoroughly impressed with your strength workouts.
When I had a lot of conditioning work in my routine, I found Ross Enemait’s site to be a great resource. I have one of his DVD’s (Full Throttle Conditioning)-- well worth the price:
GOOD LUCK!
[quote]kmcnyc wrote:
Did you say MET CON
ok now I am on familiar ground…
what gives I hope everything is ok??
your not going all crossfit on us are you?? I know its big on the west coast.
( actually crossfit is hard as hell, but a little silly sometimes)
I am adding in more conditioning too, I like moving weights but I like met-con too.
I would suggest
barbell complexes
one arm db snatches
jump squats
clap pushups
and medicine ball stuff
and yes to hill sprints
and sprints.
kmc
[/quote]
Everything is cool. A very good friend has an orchard coming into harvest in a few months and might need extra bodies. I am in no condition to do that sort of work, so I want to get there. No crossfitty stuff, just want to get some sort of muscular endurance and semblance of wind and still maybe get stronger.
[quote]SteelyD wrote:
Should be interesting to watch, although I’ve been thoroughly impressed with your strength workouts.
When I had a lot of conditioning work in my routine, I found Ross Enemait’s site to be a great resource. I have one of his DVD’s (Full Throttle Conditioning)-- well worth the price:
GOOD LUCK![/quote]
Ross has excellent stuff and he walks the walk. Stubby bastard just recently did a trap bar DL at or close to 600 lbs never having directly trained it.
I’d hate him if I wasn’t busy hugging his nuts.
[quote]SteelyD wrote:
Should be interesting to watch, although I’ve been thoroughly impressed with your strength workouts.
When I had a lot of conditioning work in my routine, I found Ross Enemait’s site to be a great resource. I have one of his DVD’s (Full Throttle Conditioning)-- well worth the price:
GOOD LUCK![/quote]
+1200 on the Ross stuff, he is excellent.
kmc
Day 1 of my probably self-destructive program
Clean and overhead press
95x3
125x1
145x1
165x1
175x0,0 (interesting! 165 was easy-peasy)
165x2
Front Skuwats
185x3
205x1
235x1
265x1x3 sets (PR weight +10)
Deadlifts
135x5
225x3
315x1
365x1
405x1
455x1
485x0 (couldn’t resist…)
455x1x2 sets
I hit de arms later along with a leetle hill sprint or weighted hill speed walk. Lucky I got one just outside the house…
Sweet PR on the front squats. DLs are still out of reach…
You never mentioned (or I missed it)…how was the trip? My Mom’s ex-husband (newest ex) is from England. He and I had often talked about going over, but never made it. Well, he did, but I never had the time and money at the same time.
It is remarkable how time=money but they are never around at the same time.
DCA… how was the trip?
kmc
With one kid in daycare and one in college, I can tell you I have neither time nor money. And I too want an update on the trip.
Not much to tell, really.
Packed up the whole family to see some family at the family farm.
We all sit around and talk, drink tea and enjoy one another’s company. You can listen to the turtle doves coo at each other or go feed sugar cubes to the horses in the next field. The kids play in the yard or the orchard. Some of us do chores around the place. It’s mostly just being there in the summer sunshine and being with everyone else. Sometimes we’ll go to the nearby town for a walkabout or to buy some things.
Pretty boring if you’re not into it. We go there mostly for the feeling of the place and the company. Feels very much like a retreat to me.
That sounds great! I get what you mean by the “feeling of the place.” That has always been one of the allures of going there…just the sense I get from the place.
I’m a big fan of the Crossfit metcon workouts rather than cardio.
If you have a hard time keeping weight on you’ll probably have to be really diligent about keeping your calories up. Metcon leans me out(when I do it) like nothing else.
My back isn’t all torn up today like it usually is after DL. There may be something to this scheme.
I’ve read that rotating the lifts on a session by session basis is a good idea when working at these percentages so I think I’ll do that unless someone has other advice.
I like the idea of rotating in zerchers (which don’t hurt my back), power cleans and push presses for the front squat(which doesn’t hurt my back), deadlift and overhead press. I can put in chins for pullups, DB rows for rows and incline presses for dips.
Of course, I completely forgot to do any backoff sets, arms or the hill sprints yesterday.
New term:
Speedos = budgie smugglers
Pass it on.
2009-7-1
The “B” workout
Dips
BWx5
BW+35x3
+70x1
+105x1
+140 1x3 sets (PR weight +15,sets +2)
Bent Row (More like a low pull)
135x5
185x3
215x2
245x1
275x1 (PR weight +10)
305 1x3 sets (straps, PR weight +40)
275x3 (PR reps +2)
Chins
BWx5
+35x3
+70x2
+105x1
+130x0
+115 1x2 sets (PR sets +1)
Chins were tough after rows. May reverse them the next time.