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TRAINNIG LOG: KO |
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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Posted: 9/15/10 at 12:49am |
Did nothing
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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bump
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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.. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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How 'bout listing the weights you used?
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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Free wts mostly.....
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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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. |
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will barron
Postaholic Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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i bet KO misspelled training on purpose...
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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... |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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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
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Mule
Sportkilt AST Sport Supplements |
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jsully
Postaholic Prefers the D... Joined: 9/13/10 Location: United States Status: Offline Points: 4096 |
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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 |
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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.... |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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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.
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Mule
Sportkilt AST Sport Supplements |
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S McCracken
Postaholic Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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Myles, thanks for the Wikikover translation. Now we understand the term southern sand bagging. |
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North American Highlander Ohio Chair
www.nahighlander.com |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Wow, you are so right on Myles! This could have just as easily come out of Brocks mouth.
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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 |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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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. |
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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easy on my shoulder and i like em..
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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... |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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Can you explain why you would do this kind of squat over a regular squat? Just curious.
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Mule
Sportkilt AST Sport Supplements |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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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 |
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will barron
Postaholic Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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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?
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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yes, yes, yes
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jsully
Postaholic Prefers the D... Joined: 9/13/10 Location: United States Status: Offline Points: 4096 |
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squats feel comfy? hmmm.. I may need to look into this foam thing a bit more |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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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.
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Mule
Sportkilt AST Sport Supplements |
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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... |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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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?
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Mule
Sportkilt AST Sport Supplements |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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I was wondering what the hell KO was talking about, lol.
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kover
Senior Member Top 10 in the USA - '03-'11 Joined: 8/05/07 Location: United States Status: Offline Points: 660 |
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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.... |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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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. |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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I am going to go read the comics in the paper now.
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Mule
Sportkilt AST Sport Supplements |
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