I can’t imagine how a seated GM wouldn’t squish everything.
[quote]kmcnyc wrote:
where you a peeps
although I can understand
531 is more boring to read then front squats.[/quote]
Hey Im here, just having less time to even lurk in the logs let alone post…
see- all I needed was some e hugz
yay peeeps
Cav- yes I agree I feel all squished while doing them
James- I have weak weak ankles I see my feet over pronate when I walk or jump rope
and leave me with little stability seated calf things seem to help
Knsap- I so doo miss frenchi and Maschy and PMPM and some other people too.
really I come here to talk about training and aside from the occasional
fuck.brain.candy really I only read/post in logs
lengthening is a good good goal with these.
I like that.
hara Im confused too- breathing like that seems to keep the speed going-
and as you saw - when I loose what little bar speed I can make- I stall
Matty- good to see you tooo
OG- BIBjr is tearing.shit.up
Im supposed to be on a deload this week - but to tell you the truth
only deads and squats feel like deloading
training - OMG it happened dont blink
3.21.12
jump rope and mobility check
lunging like a jack ass thru the cardio class check
OH squats 95 2x8,135 x8
A squats 95,135,185 all x5 then 225 3x5
B1 pullup 6x8
B2 bb bench bar, 95,115,135,155 allx5 185 3x5
C1 ez bar rolling tri 90 4x8-10
C2 pendlay row 135 4x8-10
D shoulder shit mini db cleans, cuff work other prehab things with black spraypainted pink db’s
notes.
ok I am deloaded
I cant do the deload numbers for the off day squats-
its like 40 percent of 315 or something cray
so I did 225 3x5 duh
bench - it happened.
no conditioning - ran out of time
I guess I missed all the drama, not sure what’s up. Oh well, Game of Thrones starts up again in 11 days, that’s drama I can get into.
I am dramatically pumping this log back to the front page.
Jack- you didnt miss anything
PG- thank you I will reward you O fellow reader with some deload training
3.21.12
531 wrap up of first month full body template
the percentages on the first month while appropriate
make the deload to light.
so I did this
pvc LX ball at home
1500 m row 6.19
a ton of mobility shit
HLR x face pulls x OH squats x back raises 2 rounds of 10-15
A front Squats 135x5,185x5,225 3x5
B1 OHP 65,95 x5 115 3x5
B2 facepulls 5x20
C Dead 135x5,225x5,315 3x5
D Snatch grip Dimel/RDL 185 3x15
E farmers carry 120 db’s 5 x 100?
Notes
did this in like 55 minutes felt really good.
to move at a faster pace
the loads allowed me to do so
Ok I can deal with 531 but its boring as fug.
doing the full body template allows allot of leeway
to do some fun shit at the end of the session
I think I never push my triceps that hard and need to do more work there
surprisingly to me you can load the shit out of them
I need more upper back strength too- so will work on that too
the bits of conditioning at the start and end are kind of good.
I liked the farms carries- allot.
the triceps and upper back can both take a ton of abuse
I have simply got to stop being such a lazy pos and start doing farmer carries. Tks for the reminder.
triceps schmiceps, just do kickbacks and your fine
PeteS I am realizing that…
yes cleans pulls etc hit the upper back
but I dont really do any direct work there or tris-
til recently
Matty- you might be right.
pink db’s FTW
PG I wouldn’t call you a POS or lazy
so wait, the guy who complains about his bench sucking hasn’t been training lats or tris???
pretty much.
I do a TON of bb rows and pullups
and some db rows or chest supported rows
but I realize you can load the bejezuz out of traps rhomboids etc
and I am not doing any ‘top end’ work
and I noticed after a few weeks of rolling tris or tates that pushing anything got easier
I looked back over the last year or two and thru old logs-
and I see little to no tricep work that isnt just things like Push press
or dips.
I don’t think 5/3/1 is boring at all.
No triceps work other than dips with me either.
ah but kimba - you are a dip queen I do remember.
I can make 531 fun - with the accessory work
3.26.12
bw 188 in addidas pants squat shoes shirt
time 47 minutes
some mobility shit
OH squats 95 2x8 135 1x8
A squat 135 , 185 x5 work 225,245,285x12
B1db bench 60 3x15
B2 db row 100 3x10
C1 rolling ez triceps 80 4x8
C2 seated db power cleans 15 4 x lots
D HLR 3x8
a nice finish to a shit day
no conditioning 
Sorry about your shit day. Hey, you wore adidas head to toe, looks to me like you’ve got a win in there somewhere.
and rolling triceps at 80#? Holy smokes.
thanks lula
they are on a ez curl bar oopps
Damn bro when we trained werent you like 195?
Matty- 190 in gym clothes
Good work in here kevin.
ps: watch for one of my fighters in Bellator semi-finals Mike Corey @145 on april 13th.
Yeah, the template does give you a lot of flexibility which is nice. I realize I need tricep work too, thanks for the reminder.
james