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TRAINING LOG: Daniel McKim

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Daniel McKim View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/18/14 at 9:38am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/20/14 at 9:35am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/14 at 2:18pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/14 at 2:34pm
Tried that last week.. incredible
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/14 at 2:50pm
Originally posted by jonhereth jonhereth wrote:

Tried that last week.. incredible

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mike Beech Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/14 at 8:19pm
Hi Dan.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/21/14 at 10:05pm
Hey, Mike!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/14 at 1:54pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/14 at 3:30pm
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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/14 at 3:08pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/14 at 4:10pm
I like Z presses..

lol @ 275x10xmillion

I was doubling 275 (incline too) this morning and it was stoopid heavy. Sigh.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/14 at 2:43pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/14 at 2:55pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/14 at 4:16pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/14 at 2:19pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/14 at 2:24pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mike Beech Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/14 at 3:50pm
Did you fake the funk?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/14 at 9:38am
Originally posted by Mike Beech Mike Beech wrote:

Did you fake the funk?

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/14 at 3:16pm
A nicely placed video right there. Well done.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/14 at 3:26pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/14 at 10:17pm
Originally posted by Daniel McKim Daniel McKim wrote:

A nicely placed video right there. Well done.  


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.


Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/14 at 7:30am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 1/10/15 at 12:16am
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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