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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3236

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

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Up
Level 3

Join date: Dec 2011
Location:
Posts: 1448

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...

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

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

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 5956

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.

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punnyguy
Level 3

Join date: Mar 2009
Location: California, USA
Posts: 1507

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

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

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.



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PeteS
Level

Join date: May 2009
Location: Minnesota, USA
Posts: 5222

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

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punnyguy
Level 3

Join date: Mar 2009
Location: California, USA
Posts: 1507

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

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 8917

triceps schmiceps, just do kickbacks and your fine

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

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

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PeteS
Level

Join date: May 2009
Location: Minnesota, USA
Posts: 5222

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

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

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.


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kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

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

No triceps work other than dips with me either.

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

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 :(

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cholulalula
Level

Join date: Nov 2010
Location:
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.

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

thanks lula

they are on a ez curl bar oopps

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 8917

Damn bro when we trained werent you like 195?

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

Matty- 190 in gym clothes

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FISCHER613
Level

Join date: Sep 2004
Location: Illinois, USA
Posts: 2478

Good work in here kevin.

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

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atypical1
Level 1

Join date: Nov 2008
Location: California, USA
Posts: 2326

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

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sen say
Level 5

Join date: Mar 2005
Location: Ireland
Posts: 8259

Good work homey !

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kmcnyc
Level

Join date: Nov 2006
Location: New York, USA
Posts: 6617

Rick- I will check your boy out

what does he walk around at?

James I do like the 'free time ' the accessory work lets me have

yesterday sucked- I needed a cookie

flood in the apartment two long ass conference calls and just general flaccid penis level of fun

Today was a good day- didnt even have to bust the AK

did upteen loads of dishes - from the stupid flood yesterday
poor wife did the bulk

got thru prepping most of my show for april 3 and 4
took all day-

and got to see my chiropractor- FUCK YEAH
got my atlas adjusted for the first time in over a year
or more

this Chiro is a good one- he is a sports guy DI hammer thrower and college football goon
and works for NYAC- he was in town for a few days so I got to see him

I can nod. FUCK YEAH
I can turn my head to the right FUCK YEAH
I can almost turn my head to the left
meh

dude reset my hips
advised on ankle and shoulder
but said good luck with the knee

sadly home boy only takes cash.
what else?

oh Yeah FUCK INDIGO

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FISCHER613
Level

Join date: Sep 2004
Location: Illinois, USA
Posts: 2478

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.

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alexus
Level

Join date: Feb 2010
Location: New Zealand
Posts: 4751

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

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ecogenx
Level 1

Join date: Oct 2007
Location: New Hampshire, USA
Posts: 4669

Strong work Kev. Sorry about the flaccid penis.

oh Yeah FUCK INDIGO (who ever that is)

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