Wow that was some great coaching!
I’ve had a couple of seemly effortless sumo pulls but was never able to repeat them. I do think it’s good to mix up conventional and sumo just for the variety of leg vs hip emphasis. Very cool of the PL dude to work with you.
Have you ever done EDT?
might be something different to do for a month or so while you figure out what to do next.
Great work Kevin. I don’t think I could get 465 sumo without breaking my hips. That’s a really good pull.
That’s a surprise benefit of training in a commercial gym. Sometimes you run into someone really strong who can give you advice. It might be rare but when it happens it’s golden.
james
The coaching sounds great!
[quote]kmcnyc wrote:
ugly woman stage is AWESOME
[/quote]
I speak from experience, this is not true.
Oldman P- yes working with smart people is a good thing
and I agree on sumo- its very hit or miss for me but
it does crush the hams and glutes
James - thanks man its true so far its this PL guy
and the OLypic lifting guy - so its been good
MinM I have not done EDT- and have looked at things like that
a big conditioning block might be in order
awww Peaches2
I think its relative- that big PeteS might be teasing
training 1.20.12
upper crap
surprisingly I was beat up today
mobility yes
activation facepull tricep rope crap HLR back raise 4x10
A1 OHP
65x5, 95x5,115x5,135 6x5
A2 Pendlay Row
135x5,185 8x5
B1 chest supported db row
70 4x8
B2 curl to press db
25 4x10
notes
feeling beat up just did some volume on OHp and BB rows.
thats it.
thanks for reading
Good pulling on Sumo kevin.
Btw Dc is not Bro-science it is just not as regulated as a setxreps scheme, I understand it would be kinda hard for you coming from your background in wrestling/judo and the connecetion with the Eastern-bloc guys.
On Dc I actually map out ahead of time when to move up in weight on the exercises. It is more like a higher rep ME day -everyday.
I liked DC and the always-beat-the-logbook mentality. It made a substantial, positive difference in how I trained.
last night somehow I crunched my shoulder while sleeping
I am crippled
Git and Rick -
I think the turn off with programs like DC
granted I have only a limited working knowledge of it
that it takes allot of time and its more bb centric then Im used to
I do keep a log book - but I not religiously and dont really cross reference it
people have mentioned I need to list out some clear cut goals
to narrow down how I want to train I realize I am all over the map
been kinda freewheeling it - no true deloads and not much conditioning
so I need to work on both those
so some goals
conditioning -be it complexes finishers or actual track or roadwork
I need to do it.
big numbers- want bigger numbers pull 500
front squat 315 for doubles or triples
squat 405 again
other stuffs
not feel like shit from joint pain
see- not so crazy goals ha
Damn, 465 x 2 is fiere! I’m 'mirin bro.
My .02? You’re not religious with the log and PR thingie because in general, that’s not how athletes (especially combat sports types) think. Working out (nobody kill me for using that term) is the means to an end, not the end itself. When the goals becomes lifting goals though, being more anal about stuff like that definitely makes sense.
I also found that carrying 5-10lbs more than I like allowed for some great workouts and quick recuperation. It’s all about priorities.
I’m not sure what program would be best for you, in my book chasing big lifts and conditionning at the same time are rather counter productive, but you can always prove me wrong 
Sheiko has me spending more time in the gym and more time hurting. Not sure that’s what you are looking for right now.
jeeze, I have nothing to add, my goals are obvious, but I do agree, spell out your goals and choose a program from there. I love my training log, it lets me know what my PR’s in a certain lift were so I can up that by 5# the next time. Give me a chance to see strength improvement.
I think that you can put up decent numbers and still be in condition. No, you won’t be running 5 - 10 miles a day but you can certainly do things to keep you from getting a heart attack. You didn’t say anything about having a six pack so I think that you can afford to carry some bodyfat around. My philosophy is that as long as I can squat in the 400s and sprint while dragging heavy things then I’m in OK shape.
I know you said that 5/3/1 bored you but I would revisit it or at least the philosophy. I’m doing the full body template so each session I squat, press, and pull. On my off days (or whenever I can fit it in) I do some sort of conditioning work. My sessions are pretty quick but still really taxing. You could power clean, squat, and press. Or squat, dead, press. Or squat, good morning, press. Or…you get the idea.
Just a thought.
james
[quote]Patch2 wrote:
The coaching sounds great!
[quote]kmcnyc wrote:
ugly woman stage is AWESOME
[/quote]
I speak from experience, this is not true.
[/quote]
HAHAHAHAHA! Madam, you made my day.
And incidentally, with brutal carb restriction in my future I will soon be growing a vagina and engaging in frequent PMS myself, so I’ll soon have an opinion.
I’ve been away way too long, pal. I have many things to offer, some of it even worth reading, but all of it will, of course, be AWESOME!!!
[quote]kmcnyc wrote:
it is very pleasing to read all this e-support[/quote]
Genuinely nice people get genuine support. I’d say you earned it.
[quote]kmcnyc wrote:
D Air hump off bench
135x10 225x6 225x6
[/quote]
Holy crap, how do you DO this!?!?!? I’m doing these under orders from my coach (once again trading in my man card to do so), and I thought I was something special at 185. You rock!
[quote]kmcnyc wrote:
I weighed 193 in gym clothes two days in a row.
I thinking its just holiday bloat-
yes I show abs for the most part Id like to be a bit leaner
but my back , glutes , thighs and hams are all bigger
shoulders too
193 is awful close to 200lbs.
what to do?[/quote]
I have an honest question for you, and it’s not as pithy and obvious as it seems. What do you want? Are you pursuing a strength goal? A physique goal? I’m with the rest of crowd in saying that the scale really doesn’t matter unless you’re fighting to hit a weight class. For strength all you need to care about is performance, and for aesthetics all you need to care about is the mirror. So which is it?
I’ll challenge you to write down a list of five goals, in order of priority. And BE SPECIFIC!!! Shit like “be stronger” or “get leaner” doesn’t cut it. Attach numbers to the goals whenever possible. Once you throw that down, all of us will have a better idea how to better direct our (possibly useless and irrelevant, but definitely well meaning) advice.
[quote]kmcnyc wrote:
but Im finding with a bit more fat then I typically like- I lift and recover better
[/quote]
This is the total truth. A guy can’t effectively gain muscle or strength when he’s got a rippling six pack and depleted like a refugee. There’s a bunch of anecdotal evidence that suggests 10-15% bf is an optimal place to be.
So. Thoughts?
wow thanks again for the E-suport]
I will drop today’s training here, and then reply to some or all of the suggetinos.
today was a reprise from last week pull squat super set
1.23.12
moblity lots and lots
activation stuffs x walks a million lunges HLR face pulls No OH squats wrists bothering me
A1 Sumo dead
135x8,225x5,225x5 315 8x5
A2 box squat
barx 20,95 2x8,135 x5 225 8x5
C Dimel dead
155 1x26
D1 db snatch 70 5x3
D2 windmill 50 x5
E Ab Medley
reverse crunch plank 30 sec eagle sit up all bw 4x10-15
Notes
feeling all banged up 8x 5 is alot of volume
I kind of like it.
going to deload the rest of the week -
I looked back I had a big front squat double at 305 and then the crazy 8x5 superset I did again today
I thin its a week of some complexes and some TRX and maybe some higher rep BB style queerness
thanks for reading.
and really thanks for all the input…
edit I did all the pulls hook grip
and I forgot I pulled 405 for 2x2 before the dimmels
right now my legs are swole and my hips are killing me.
Is there maybe something you can compete in? I know you’ve taken a lot of damage, and that excludes a lot, but I think if you had a something specific and external to train for you’d excel.
Squats and deads with some db snatches on the same day. I 'spect your hips do hurt a bit. Nice training Kevin.
Nothing to add really. Good pulling from you sir.
Kent- thank you for the props and the questions,
I am still working on my goals.
I think I train because I have too.
as for being able to do some things like air humps
everyone is good at some things
all the ‘formal’ lifting I did - the option was get good at it to move on to other things
or be with the kids still using the pvc pipes or broomsticks
james- I do need to revisit 531 I made decent progress but I would drop the money sets
for the most part- they killed my recovery
going with a flight plan helped to keep gym time shorter too.
and I cant argue the rep scheme works
patch2
I would be tempted to do some kind of lifting comp
I mean there has got to be a deadlift frontsquat power clean meet somewhere
Jw- thank you trying to push the envelope a bit
Dday- thanks man- support of any kind is awesome, thank you.
Anyway- right now I can train 4 days a week - work is sparse in the early year
and I like how this increased volume feels - although it might be too much
to do it with dead and squat in the same session
1.24.12 upper stuffs
mobility - yes
agile 8 several hundred dislocates at home
2x20 clap pushups
scap pushups
activation- HLR face pull, tricep rope crap - 2x15
BB complex BO row, RDL, clean pull, power clean 95x5,135x3,155x3,175 3x1 185 3x1 205 2x1
A snatch high pull from hip 135x5,185 3x3 225 2x2
B1 push press 135x5,185 3x5 then 135 8x5
B2 pull up 100 reps 12 sets
C meadows swings 3x20
D TRX medley 5 rounds of stuff
pushups inverted rows face pull fall outs crap other crap all by 8-10
notes
all felt good big swole
lets see how the elbow feels later
I’ve spent some time through your old logs, and wow-you truly are a tiny super jock, aye!?
I had to read 225 Anderson front squats a few times to make sure I had gotten it right. Those babies are TOUGH, nice work!
Looks like you are in a bit of transition, deciding where to go with the training; what an exciting time! I’m excited to see where it takes you. Keep up the solid work!!