TRAINNIG LOG: KO
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Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11214
Printed Date: 3/26/26 at 3:48pm
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Topic: TRAINNIG LOG: KO
Posted By: kover
Subject: TRAINNIG LOG: KO
Date Posted: 9/15/10 at 12:49am
| Did nothing |
Replies:
Posted By: C. Smith
Date Posted: 10/26/10 at 11:11am
|
bump
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Posted By: kover
Date Posted: 10/26/10 at 11:29am
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mon 10-25 upper..multi grip bar ..banded w mini red bands.. push press .... supra bar skull crushers... supra bar front raises ss side raises.. tue 10-26 deadlifts....several sets.. glute ham raises... hack squats... good mornings w ss bar..stretch.. |
Posted By: C. Smith
Date Posted: 10/27/10 at 12:18am
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How 'bout listing the weights you used?
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Posted By: kover
Date Posted: 10/27/10 at 1:59pm
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Free wts mostly..... |
Posted By: C. Smith
Date Posted: 10/28/10 at 12:06am
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That is so dangerous. Please be careful. I do everything on the Smith machine. First, it's my namesake, and second, it's much safer than free weights. ------------- |
Posted By: will barron
Date Posted: 10/29/10 at 4:27am
| i bet KO misspelled training on purpose... |
Posted By: kover
Date Posted: 10/29/10 at 5:39am
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yes will i did... Ok fri workout.... speed squats banded ...used various boxes ...15 inch box 2x3....20 inch box 2x3....regular ass to grass squats 2x3.. deadlift jumps with dbells..3x3.. one leg jumps ,started with one foot on box and then exploded upward 3x3 each leg.. seated low box jumps onto box 3x3 rev hypers just to stretch out.... stretched... |
Posted By: Silverback
Date Posted: 10/29/10 at 10:07am
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Come on man, post the real stuff, with the real numbers doing the real deal. I want to hear 1x1x700 pounds. Cause I know it is hapnin
------------- Mule Sportkilt AST Sport Supplements |
Posted By: jsully
Date Posted: 10/29/10 at 11:22am
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especially smith cleans & jerks.. there's no way you can hurt yourself, its just a smoothe motion
i, too, would like to see some #s listed.. kthxbye |
C. Smith wrote:Posted By: kover
Date Posted: 10/31/10 at 10:07am
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Myles i ssoooooooo wish i had the 7bills on the bar but aint happening... Im very weak right now...Im trying to be much more athletic this upcoming yr.... |
Posted By: Silverback
Date Posted: 11/01/10 at 1:22am
|
OK, I will translate this for the rest of the world. (Myles, I so wish I had 7 bills on the bar)= Myles, I don't want to go that light. (I very weak right now)= The poundage I lift right now would take most of you a week to lift. (Im trying to be much more athletic this upcoming yr) I am tossing gymnast around to get the feel of throwing something light. This is pure southern poor mouthing at its finest. I expect to hear next, I am not even training, I am just pondering training and wondering what it would feel like to be strong.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: S McCracken
Date Posted: 11/01/10 at 3:19am
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Myles, thanks for the Wikikover translation. Now we understand the term southern sand bagging. ------------- North American Highlander Ohio Chair www.nahighlander.com |
Posted By: KiltBill
Date Posted: 11/01/10 at 5:55am
| Wow, you are so right on Myles! This could have just as easily come out of Brocks mouth. |
Posted By: kover
Date Posted: 11/01/10 at 6:16am
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haha.. Thank you Myles for the kind words... Not the case my friend...This is the weakest i have ever been going into an offseason....I need a yr to train and get ready for next yr...I have been training hard Myles ...Just not getting that strong yet... we will see .. Last yr on dec 28 i pulled a 725 dead... I will be lucky to hit 625 by dec 30.... Mon Nov 1 upper body.. flat bench 3 board press..3x5.. Incline 3 board press 3x3... Heavy front raises with various grips and chain..5x6 side raises with dbells..3x8 suspended chain pushups 3x8.. stretched frozen shoulder and that was the hardest part of workout |
Posted By: C. Smith
Date Posted: 11/01/10 at 6:24am
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lies. board presses, who are you Valenti? and list the damn weights you use, i wanna know how much work i need to do. ------------- |
Posted By: kover
Date Posted: 11/01/10 at 2:22pm
| easy on my shoulder and i like em.. |
Posted By: kover
Date Posted: 11/02/10 at 2:06pm
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tue workout...lower... did explosive leg presses ..3x5 this is just a warm up for heavy legs.. i have found that doing an explosive lower exercise before heavy legs helps me.. foam squats...worked up for last set with 475 with 40 pounds of chain on each side.. just one rep.. we squat onto two huge cushions that we have taped together... so when you sit on it you drop .... thats all i got in today because i had to go vote... |
Posted By: Silverback
Date Posted: 11/03/10 at 1:02am
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Can you explain why you would do this kind of squat over a regular squat? Just curious.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 11/03/10 at 1:28am
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1) Forces you to keep the core tight 2) minimized stretch reflex 3) KO being bored and trying to do fancy stuff ------------- |
Posted By: will barron
Date Posted: 11/04/10 at 4:53am
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the value of minimizing the stretch reflex is just making the muscle work harder? Improves stabilization out of the bottom? Feels comfy?
|
Posted By: C. Smith
Date Posted: 11/04/10 at 5:16am
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yes, yes, yes
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Posted By: jsully
Date Posted: 11/04/10 at 5:39am
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squats feel comfy? hmmm.. I may need to look into this foam thing a bit more |
Posted By: Silverback
Date Posted: 11/04/10 at 10:40am
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I don't agree with 1, I think 2 is correct, but I think 3 is the answer IMO. But I would like to hear from the Pope of Kentucky.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: kover
Date Posted: 11/04/10 at 12:47pm
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thur wout..11-4 -10 started with a new exercise i saw on t nation..stretchers..3x of 12 these are great for a starter...great stretch and feel... muscle snatches..4x of pitiful wt...hang cleans 3x 3....again ashamed of the wt....promaxima pulldowns..(just the name of a plate loaded lat pulldown) went really heavy for me! and did 2 negatives on each set 4x....dbell shrugs 2x 45 second sets..these hurt... i want big traps Myles...the chains are lighter at the bottom position and get heavier as you go up.. if the chains are hanging off the ground then yes to stability... Craig and I both did 1 leg squats with chains a few yrs ago and WOW... your core takes a beating...and yes i do like doing things different at times... why cause its my nature...i like making things harder... |
Posted By: Silverback
Date Posted: 11/05/10 at 1:04am
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Dear Pope, I understand the concept of chains, I just wondered why at the start of your off season you were doing a maxi pad box squat instead of a regular squat. I can see wanting to switch up to something after you get tired of it, but we just started. So the answer is variation?
------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 11/05/10 at 1:32am
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I was wondering what the hell KO was talking about, lol.
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Posted By: kover
Date Posted: 11/08/10 at 5:49am
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mon workout... push jerk/press...5x3 used chains on this and dam that suxs...... you cant get momentum at all.... i love em.... california presses on the smith machine.... shoulder issues thats why smith machine...4x multi grip bar front raises... these are tough... dips super set with banded front raises.... the band is around the wrist and forces the rear and side delts to work really hard.... |
Posted By: C. Smith
Date Posted: 11/08/10 at 6:11am
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How the f**k can you do a california press on a smith machine when the bar must travel both vertical and horizontal in that exercise? I call shenanigans. ------------- |
Posted By: Silverback
Date Posted: 11/08/10 at 8:58am
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I am going to go read the comics in the paper now.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: kover
Date Posted: 11/09/10 at 11:54am
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ooops sorry Craig you are correct... i titled that wrong...dont be angry that im using your machine...more of a modified skull crusher but i bring the bar to the neck... tue workout...lower leg press to warm up... 2x ...deadlifts..5 sets . hit a nice pr for this offseason...but the wt is so low that i wont speak of it.... bulgarian or one leg squats with back foot elevated.. 3x6 nice lil workout... hope to be strong one day |
Posted By: Todd Bell
Date Posted: 11/09/10 at 2:32pm
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KO,,,,,,your a funny guy...remember that time in Colorado Springs? come on ,show the real stuff ------------- crouch,touch,pause,engage |
Posted By: kover
Date Posted: 11/11/10 at 11:41pm
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wed workout... Hang cleans 3 sets then added chains did 2 sets that way...kept the reps at 3....last 2 sets was with 275 plus 20 pounds of chain each side...WEAK WEAK WEAK farmers walks 3 x didnt go crazy heavy here...just working grip and traps.. one arm rows 3x5 ....that is all |
Posted By: chirolifter
Date Posted: 11/12/10 at 4:09am
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Not to weak, gettin close to 3 bills in HC... Anything over 3 is good enough for what we do- Think? ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: C. Smith
Date Posted: 11/12/10 at 5:24am
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I would think. I couldn't come close to 3+ HC and never have.
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Posted By: kover
Date Posted: 11/15/10 at 8:29am
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mon workout... need a rest week and its coming ...next week i will deload and take it easy...my body is needing it...football and work plus the heavy workouts have killed me...hope to make it thru this week. reverse grip push press....4x3 2x3 w 225 why? u ask...just because its different... revers grip bench 4x3 super set with heavy side raises... decline bench...this was just a test to see if it hurt my shoulder...just 2x 3 here not really heavy.... then finished with revers grip seated barbell presses ... old skool body building exercise i use to do as a teenager..you bring the bar down below your chest to get a huge stretch then press overhead...all front delts... here....body is tired and thats all for today... trying for a pr in the box squat tomoro....wish me luck... |
Posted By: kover
Date Posted: 11/15/10 at 8:33am
| Gene ...I did 315 for 3 about 2 wks ago...when i added the chain last wk it was sooooooo much harder... you need to try em.. |
Posted By: chirolifter
Date Posted: 11/15/10 at 9:22am
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I'll have to give it a go. I have tried them with pulls but not cleans... Sounds good ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 11/15/10 at 9:23am
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Wish I could bring them bar down that low in presses. It would rip my shoulder off/..... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: kover
Date Posted: 11/16/10 at 1:39pm
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lower ... squats today //worked up to a single today... cmon deload week get here soon... one leg squats with 85pd dbells each hand x6 on last set glute ham raises...2 nd set felt a pop or grind..figured it was grissle so kept going for 3 more reps ...sitting here in bed tonight i know it wasnt grissle now...lol lol...lit tweak.. good mornings...rounded back style 3x8... |
Posted By: kover
Date Posted: 11/20/10 at 2:18am
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thur was the upper pull day.... stretchers 3x ( for sale .....a frozen shoulder..will sell cheap) one arm row with barbell...3x farmers walk handle shrugs 3x8 ss bent over laterals 3x8 dam shoulder heavy close grip pulldowns 3x ss 1 arm farmers walks 3x 30 yds Fri lower.....hamstring still not happy...so i went back to my ole days of lifting... quads ..calfls...side delts...rotational abs sled drag cb stance 40 yds 3x ss seated calf raise sissy squat platforms 3x 10 ss side raises 3x10 close stance heels up hack squat 3x10 ss hammer side raises 3x10 cable twists 4x ss landmine i will workout twice next week with some really lite stuff just to get blood in..... its time to take a week off...body is beat up bad... |
Posted By: kover
Date Posted: 11/29/10 at 10:38am
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nov 29th upper day did speed bench x3,,,explosive pushups x3 3 sets of those to start workout push press with d bells... worked up to final set w 95s..shoulder gives me trouble so i didnt go much more did 3x3 with this 3 board press close grip bench final set 375 x3 some shoulder stuff sides front delts... 3 x pullups assisted of course ss shrugs ss tricep pushdowns |
Posted By: kover
Date Posted: 11/30/10 at 11:17am
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tue...lower work 3x3 seated squat jumps-dlift jumps trap bar deads...due to hamstring inj i had to use the trap bar  worked up to 699 for a single heavy prowler pushes..3x15 yds 300 pounds on prowler rev hypers..heavy 3x6... |
Posted By: Alan H
Date Posted: 11/30/10 at 11:40am
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I'm glad to see that I'm not the only person who actually does pushups!
------------- Alan Hebert Geezer-In-Training |
Posted By: jsully
Date Posted: 11/30/10 at 11:44pm
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take care of that hamstring and don't push it too hard.. took me a year to recover mine due to recurring injuries |