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TRAINING LOG: Daniel McKim |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Wednesday - 10.15.14
Back and Bis - lat pulls, rows, DB rows, pull ups, curls, abs Thursday - 10.16.14 Flights for work down to Florida, so I unfortunately didn't get a session in. Friday - 10.17.14 Met with the University of Florida strength staff for work, so I got to spend the day at their facility, go to walk through, meet a ton of coaches, get my IT stripped (miserable), talk training and programming, and work out with my buddy Jesse, whose is the Assistant Director down here. Awesome time. Jesse is a conjugate guy from Cleveland, so I just jumped in with him on what he was doing. He had a speed day planned, so he put me through it with him. Loved the tempo. I've always been a loner as I've almost always had to lift alone. It was a great change of pace for me as the rest intervals were limited and the style a bit different than what I'm used to. I had a blast. Speed Box Squats - 10 sets of 2 to 18 inch box. The only rest was to stack my box higher for each squat as I'm a good four inches taller than him. 365 with three sets of chains per side Dimel Deads 4x15 (He did deficit speed pulls) 135 185 225 225 Gluteham Raises 3x8+ Ab wheel 3x8+ (dude was smashing standing ones ... I'll have to work up to it, as I love the ab wheel) Rev. Hyper 2x10 Awesome time. Learned a lot from him and the rest of the guys there. Today I'm headed to the game. So thankful for my job. Love it.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Monday 10.20.14
Bench 135x12 225x5 315x12 315x11,1 275x8,4 *No spotter, so I racked it and then pounded out the remaining reps. Close Grip Bench - Banded 135x12 135x12 135x12 Dips 3x12 Flys 3x12 Tri Ext 3x12 Medball V-ups 3x5 |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Tuesday 10.21.14
Since I got two squat and more posterior days in last week and missed my snatch and front squat day, I decided to change it up this week to give my posterior a break (hammies are still sore from the beat down I received last Friday). Box Snatch - hang snatches straight from a box. I like to do these in the early part of my off-season as it forces me to work technique a bit. Plus, they're way harder than they look. 135x5 - regular 185x5 185x5 185x5 Front Squat 185x12 185x12 185x12 Step Ups - mid level box this week. Nothing too high, as I wanted reps. 135x8 each leg 135x8 each leg 135x8 each leg TKE's 2x15 each leg Rev. Staircase Climb - 55# dumbbells, 2 sets of stairs Carmel Salted Pretzel Protein Shake for my post workout ... amazing seasonal flavor from my local Smoothie Shop. Awesome. |
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jonhereth
Senior Member Joined: 2/18/14 Status: Offline Points: 497 |
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Tried that last week.. incredible
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Dude, I'm hoping he doesn't make it, "seasonal." That fine piece of mastery needs to be on the menu long term.
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Mike Beech
Postaholic Joined: 11/07/11 Location: United States Status: Offline Points: 1019 |
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Hi Dan.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Hey, Mike!
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Wednesday 10.22.14
My Royals lost last night, which is a bummer, especially since I fell asleep in my chair watching them. I woke up at 2:20 a.m. and headed to bed. Needless to say, it took me a minute to get going this morning. Lat Pulls 3x12 TRX Inverted Rows 3x12 Pullups 3xmax# (around 6, which was bad) Seated Rows 3x12 Preacher Curls 3x12 DB Curls 3x12 Crunches 3x30 TRX Ab Rollouts 3x8 |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Thursday 10.23.14
Incline 225x12 245x12 245x12 Strict OHP 135x12 155x11, 1 155x8, 3, 1 Side DB Raises 25 - 3x8 Shrugs 3x12 I know I did more stuff, but at this point I honestly can't remember it. I know it was more shoulder stuff, and lots of volume. At this point in the year, it's all about volume.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Monday 10.27.14
Bench 135x10 225x10 315x10 335x10 335x9 fail! Close Grip Bench - needed to change it up, for fun, as I'm fighting a bad head cold and needed something to keep my focus on the weights and not on my boogers. So, I took some really short exercise bands and suspended 25 pounds from each end. Kind of a like a poor man's "earthquake bar" or "bandell bar." 235x10 275x10 275x10 Flys 3x10 Tri ext. 3x10 Dips 3xmax# Planks 3x30 sec Some semblance of strength is coming back, albeit slowly. I know this happens every year, and it's miserable with the soreness and intestinal fortitude it takes to gut out high reps, but man, it's tough. Come January, on round #2 of the volume, I should be up 30 lbs. in my lifts ... should be. Haha! |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Tuesday 10.28.14
Box/Rack Cleans 135x5 225x5 275x5 275x3 These were miserable today. I kept it at a very high level, so there was no dip or lean in it; straight pull and catch. It's a totally different movement, especially at a higher level of my body. So, I wanted to just rep out some cleans for heart rate and volume ... and just for fun. So, I did 225 for as many as I could do before stopping. I called it at 15 reps. Miserable. Stupid me should have done this AFTER squats. Oh well, you live and learn. Squats 135x10 275x10 295x10 315x10 Getting in a much better groove on my squats; been talking to a number of people much smarter than me (not hard to find) and have some cues working for me. Knees feel good, too. Modified Back Hypers. - Did some modified back hypers I learned from Bret Contreras, and man, these smoked my posterior. Went 3x10 Leg Curls 3x10 Straight Leg Deads 2x10 Ran short on time, and energy, so I cut it at two sets. Weight looks good right now and is starting to climb a bit, like I want it to. 291 yesterday, which during my two week "diet," I got down to 281. I'm usually 300-305 in the off-season and 290-295 in-season (except, I was a bit leaner this year and got to 285-290). Anyways, weight is right where I want it right now.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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10.29.14
Lat Pulls 3x10 Wide Grip Seated Rows 3X10 Inverted Rows 3x10 Pull ups 3xmax# (5 or 6 each time ... booooo) Preacher Curls 3x10 Single arm curls 3x10 Standing Ab rollout negatives to rollouts (got a goal of being able to do two standing ab rollouts in a row by February) Post-workout Salted Carmel Pretzel Protein Smoothie ... mmmmmmm. Here's the 225x15 hang clean from yesterday ... you can see at the end, that I liked this very much. |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Won't let me embed it today. Sorry.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Thursday 10.30.14
Incline 135x10 275x10 275x10 275x10 Strict OHP 155x10 135x10 155x10 "Z" Press 115x10 135x10 135x10 Band pull aparts Side DB raises ... only one set So, my Royals lost Game Seven last night. What that meant was that everyone wanted to talk this morning at the gym. Sadly, this is becoming too common - this is, hopefully, changing soon.
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jsully
Postaholic Prefers the D... Joined: 9/13/10 Location: United States Status: Offline Points: 4096 |
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I like Z presses..
lol @ 275x10xmillion I was doubling 275 (incline too) this morning and it was stoopid heavy. Sigh. |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Whateves ...
I like "Z's" too. Something different and forces me to line up my pressing. Still feel weak doing them, but that's okay!
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Friday 10.31.14
Box Snatches - got video just for reference and technique check. 135x5 185x5 185x5 225x5 *Much harder than I feel it should be, but it's been really good for me to do. Front Squat 185x10 225x10 245x10 Looking back, I should have pushed it more. Reps are starting to feel "do-able." Lunges x 2 40 lb. DB, 10 reps per leg TKE's x 20 15 reps per leg I needed to get to work but needed to do something else. I was supposed to hit some OH squats, step ups, reverse sled pulls, etc. So, I headed upstairs to the cardio area and got on the stairclimber. Turned it up to level five and walked up the stairs backwards for three minutes. Yowzers, that hurt. Legs (quads) were on fire and so was I. Got tired. But, my knees are liking this increased quad work - I've been neglecting some just volume/general strength work with them in the past and just done more posterior work. I remember, now, why I started doing this at the end of my off-season last season.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Monday 11.3.14
Bench 135x10 315x10 335x10 Close Grip Bench with band 135x15 225x10 225x9,1 Dips with band over shoulders/neck 3x8-10 Pushups 2 sets max # Flys 3x10 Tri ext 3x10 Rope ext 3x10 Crunches 3 sets
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Tuesday 11.4.14
Hang Cleans 135x5 275x5 295x5 315x5 Squats 315x10 335x10 Box Squats 275x10 275x10 Hip Thrusts 185x10 185x10 185x10 Modified Back Hyper (more like GHD) 3x10 Did some box squats onto about 18 inch box (right at parrallel) for something different. I'm liking these, actually. I won't do them all the time, but I definitely think I'll be throwing them in here and there. Smoked my posterior, which was super cool.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Wednesday 11.5.14
Lat Pulls 3x10 Pull ups 3xmax# (6 or so each) Rope seated rows 3x10 DB Rows 3x10 (130) Curls 3x10 (two exercises) Leg lifts 3x10 Planks 3x30 sec |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Thursday 11.6.14
So, I got challenged by a strength coach buddy of mine to do the "Klokov Muscle Snatch from a Squat." You might have seen the video, but Klokov did 65 kg for a triple. It's tougher than I thought. So, I lead off with these, working my way up slowly 95, 115, 120, 125, 135 - fail x 2, 130 - fail, 1, 135. Needless to say, shoulders are tired from it. Here's my 135 (61 kg). Incline 135x10 275x10 295x10 315x9,1 Strict OHP 155x10 155x10 155x10 Side Raise - took two 20 lb., long curl bars, held them in the center and did side raises. Stabilizers ... fun stuff. 3x10 Rev Flys 3x10 - 30# DBs |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Long time no update. My bad.
Took a week off as scheduled then only got in two days last week due to some travel. Got some good work in this week and finished my week with: THURSDAY 11.28.14 Strict OHP 185x8 185x8 185x8 185x8 Pull ups - neutral grip 3x8 Inverted Rows 3x8 Side DB Raises 3x8 Wide Grip Pullups/Hangs 3 sets max# (can only do about three pull ups like this, but man did it make me sore) FRIDAY 11.29.14 Hang Snatch 155x3 245x3 295x3 295x3 245x3 - high pulls to PVC pipe at chin 245x3 - high pulls to PVC pipe at chin Front Squats 155x8 245x8 245x8 245x8 265x8 *legs were still trashed from 4x8 on box squats on Tuesday. One-leg squat 3x8 each leg - 55 lb. DBs TKEs 3x15 each leg Dunks Needed to do some jumping, so the gym had the goals at 9 foot. So, I did a jump at every angle (5 total), rapid fire two-handed dunks. Three sets. More fun than it was work, but I wanted to change it up and make a game of it. |
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Mike Beech
Postaholic Joined: 11/07/11 Location: United States Status: Offline Points: 1019 |
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Did you fake the funk?
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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You would be correct! I had to verify the meaning of that, first, which made me feel very stupid, but yes, you're correct.
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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A nicely placed video right there. Well done.
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Monday, 12/1/14
Bench 155x6 245x6 335x6 385x6 385x6 385x6 Cl Grip Bench - reverse bands because I wanted to try it 245x6 335x6 335x6 335x6 335x6 Dips 3x6 with black band over shoulders (mostly half, not full double) Tri Ext. 3x8 Push Ups 3x8 V-ups 3x8 |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Showing my age... the first thing I thought of when Beech asked that was Bootsy Collins's Pinnochio Theory. Could just be that being a bass player has bent my brain. |
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Aim high. Stay hungry.
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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We're talking about dunking a basketball and Bootsy Collins comes to mind?? Interesting....
But I can even do something with that: |
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Daniel McKim
Postaholic World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Too long without a post. Sorry.
Friday, 1.10.14 Hang Clean 155x3 155x3 242x2 330x1 375x1 397x1 397x1 Front Squat 155x2 245x2 335x2 355x2 380x2 380x2 Backwards sled drags TKEs Ab rollouts |
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