The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Tiny Super Jock
 

cavalier
Level

Join date: Jan 2011
Posts: 3327

I can't imagine how a seated GM wouldn't squish everything.

  Post New Thread | Reply | Quote | Report
 

Up
Level 3

Join date: Dec 2011
Posts: 1449

kmcnyc wrote:
where you a peeps

although I can understand
531 is more boring to read then front squats.


Hey Im here, just having less time to even lurk in the logs let alone post...

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

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

  Post New Thread | Reply | Quote | Report
 

jjackkrash
Level 3

Join date: Apr 2009
Posts: 6765

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.

  Post New Thread | Reply | Quote | Report
 

punnyguy
Level 3

Join date: Mar 2009
Posts: 1606

I am dramatically pumping this log back to the front page.

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

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.



  Post New Thread | Reply | Quote | Report
 

PeteS
Level

Join date: May 2009
Posts: 5347

the triceps and upper back can both take a ton of abuse

  Post New Thread | Reply | Quote | Report
 

punnyguy
Level 3

Join date: Mar 2009
Posts: 1606

I have simply got to stop being such a lazy pos and start doing farmer carries. Tks for the reminder.

  Post New Thread | Reply | Quote | Report
 

MattyXL
Level 1

Join date: Jun 2008
Posts: 9398

triceps schmiceps, just do kickbacks and your fine

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

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

  Post New Thread | Reply | Quote | Report
 

PeteS
Level

Join date: May 2009
Posts: 5347

so wait, the guy who complains about his bench sucking hasn't been training lats or tris??????

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

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.


  Post New Thread | Reply | Quote | Report
 

kimbakimba
Level 2

Join date: Apr 2009
Posts: 5894

I don't think 5/3/1 is boring at all.

No triceps work other than dips with me either.

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

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 :(

  Post New Thread | Reply | Quote | Report
 

cholulalula
Level

Join date: Nov 2010
Posts: 1217

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.

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

thanks lula

they are on a ez curl bar oopps

  Post New Thread | Reply | Quote | Report
 

MattyXL
Level 1

Join date: Jun 2008
Posts: 9398

Damn bro when we trained werent you like 195?

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

Matty- 190 in gym clothes

  Post New Thread | Reply | Quote | Report
 

FISCHER613
Level

Join date: Sep 2004
Posts: 2494

Good work in here kevin.

ps: watch for one of my fighters in Bellator semi-finals Mike Corey @145 on april 13th.

  Post New Thread | Reply | Quote | Report
 

atypical1
Level 1

Join date: Nov 2008
Posts: 2430

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

  Post New Thread | Reply | Quote | Report
 

sen say
Level 5

Join date: Mar 2005
Posts: 8353

Good work homey !

  Post New Thread | Reply | Quote | Report
 

kmcnyc
Level

Join date: Nov 2006
Posts: 6618

ssory work lets me have

yesterday sucked- I needed a cookie

ash.

  Post New Thread | Reply | Quote | Report
 

FISCHER613
Level

Join date: Sep 2004
Posts: 2494

walks around between 168-172 then gets down to about 156(3-4 weeks) the day before then drops the water to make weight.

10 minutes before fight time he usually 161-163 if the weigh -ins are 28hrs before.

  Post New Thread | Reply | Quote | Report
 

alexus
Level

Join date: Feb 2010
Posts: 4751

sorry to hear about the flood. cool that things are feeling better for adjustment. what is up with your knee?

  Post New Thread | Reply | Quote | Report
 

ecogenx
Level 1

Join date: Oct 2007
Posts: 4669

Strong work Kev. Sorry about the flaccid penis.

oh Yeah FUCK INDIGO (who ever that is)

  Post New Thread | Reply | Quote | Report