What’s next? You gonna do pullups from a tree, with your feet hooked under the front of your car?
DCA may be one of the strongest pound for pound dudes around here, especially in our age group. And I mean that with all due respect to every and all the “regulars” that train here as well.
[quote]zildjianman wrote:
What’s next? You gonna do pullups from a tree, with your feet hooked under the front of your car?
DCA may be one of the strongest pound for pound dudes around here, especially in our age group. And I mean that with all due respect to every and all the “regulars” that train here as well.[/quote]
Looks like kmc is about to pass me up, though.
Awesome, DCA. Great variety. You never cease to amaze…
woo somebody is having a TON of fun.
and a peek at the DCA compound-
good work, good numbers and some fun variety- and HUGE dips.
I wont be passing you by- not for a while 
kmc
Get a haircut surfer dude! lol!
Nice training bud… smile every once in awhile though… shit, you look so serious…
[quote]bunny7568 wrote:
Get a haircut surfer dude! lol!
Nice training bud… smile every once in awhile though… shit, you look so serious…[/quote]
I’ll smile when I get 550 from the floor.
Maybe.
Speaking of zerchers…!!!
[quote]DaCharmingAlbino wrote:
Speaking of zerchers…!!!
Zercher lift from the floor - 425lbs. for 5 reps - YouTube [/quote]
Holy crap!!!
did you see his other video!!!
dang!
kmc
Overhead Pin Press (from top of forehead)
145x5
165x5
185x3
210x1,1,1 (PR weight +5 lbs)
190x5 (PR weight +5 lbs for reps)
High Anderson Squats (4" above parallel bar at greater trochanter height)
245x3
280x3
315x2
350x1,1,1 (PR +5 lb)
315 5x1 set (Pr reps +2 - Gut buster)
Pullups
BWx10,5,3 (rest/pause)
1x5 sets (1 every 5 sec)
5x4 sets (normal rest)
8x1 set
350 felt easier than 345 last time. 315 for 5 was pretty wild. Last 2 reps cursing and spitting and growling. No doubt the neighbors thought a possession by the devil was in process. Took a rep day on the pullups to try and condition the teres muscles under the arms. I was also just gassed out after the squats.
Slight change in plan. Going to be training every other day again. Every training day is going to be a full body day with one push, 1 pull and one lower body exercise. I’m going to alternate OHP and Pullups with horizontal presses and rows. Lower body will go Front squat, Anderson squat, zercher squat, rack pull for the time being to give my back a rest. I expect the zercher and rack pull to help the deadlift without me actually deadlifting. When I feel better, I’ll plop in a DL here and there just to see where it’s at. Arms whenever. ‘Off’ days will be for metabolic work - increasing as I get used to it.
I did a recalc of the calories in my mass gainer shake and here’s what I got
2 tblsp peanut butter - 210
1 tblp cocnut oil - 120
20 oz whole milk - 400
5 scoops Mass gainer - 849
total: 1579
2 of those per day + food > 3100 kcal day.
Now for some consistency. Lost my appetite again…
2009-7-11
GPP
Kettlebell swings
70 20x4 sets
Kettlebell Clean and Push Press
70 5x2 sets per side
Clean and pp kicked my butt. Unwieldy things these kbells and been a long while since I’ve used them.
I settled on my next purchase. I’m going to get another Super KettleGrip from Iron Woody. These things are versatile and plate loadable up to 93 lbs and give some variations on body movements. Add some bands in and it can get pretty interesting.
2009-7-12
Dead Stop Bottom Incline Press
135x5
155x3
175x3
195x2
220x1,1,1 (PR weight +5)
195x5 (Pr weight +5 for 5 reps)
Happy with these. Best incline press ever is 230 and that was taking it out of the J hooks, descending with it.These singles felt really easy.
Zercher from pins (pin 3)
225x1
265x1
305x1
345xabort (upper back said No)
345x1
345xabort (bad setup: off balance - broke it off the pins but lost it to the right)
345x1
Calling it there. Had hoped to go to at least 365 but these felt really hard today. Weird, but I’m really feeling these in my abdomen - I’ve let ab work go over the last weeks, but I think the lack of it might be limiting me. Might just be pussing out, but system may also be over-wrung from KB swings last night. Maybe more warmup. I’ll get all three singles next time
Skipping DB Rows today or I’ll do them later in the day.
edit:
High Good mornings (pin 8 short rib height)
135x8
225x5
275x4
275x5 (3/4" lower)
1-arm DB rows
105x15,5,5,5 (no rest)
Great work DCA. I’m looking forward to seeing how the new approach works for you.
Kickin’ ass, DCA!
great train’n there Mr. Charming. when are you putting all this hard work to use again??
[quote]maraudermeat wrote:
great train’n there Mr. Charming. when are you putting all this hard work to use again??[/quote]
Not for the foreseeable future. Saving up for another trip to the UK in September else I might’ve done that WABDL push/pull meet in August in Rancho Cordova.
…ah, hell - I might still do it. I want a total of some sort.
Welcome back to the states, where’s your avatar picture from? Just curious.
excellent work, nice pressing and nice zerchers.
Same for GM’s
kmc