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TRAINING LOG: Daniel McKim |
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S McCracken 
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Craig Smith Fan Club Joined: 9/18/07 Location: United States Status: Offline Points: 1802 |
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 Posted: 2/15/11 at 2:08am |
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Dan is the man! Nice numbers.
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mike pockoski
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Top 10 in the USA - '09-'12 Joined: 2/01/06 Location: United States Status: Offline Points: 422 |
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Posted: 2/15/11 at 9:03am |
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dan, you should lift more weights and try to get strong...
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Silverback
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Posted: 2/15/11 at 9:05am |
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Once again we see why things fly a long ways. This guy is very strong, but I knew that so many years ago when I got to compete with him long before the back injury and we did some WOB. I still remember.
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Mule
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/15/11 at 2:26pm |
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You guys are far too kind. And Pockoski ... you just
keep training in your shop in the backyard -- underground! You're keeping it quiet with your massive amounts of throwing reps and hours of video work. I. Know. You. Myles! Man, I remember that! The day I finally met the legend. I think that was 05. Great day. 2/15/11 Wt: 299.5 Today was a short day this morning. I spoke at a coaches appreciation breakfast at a local high school, so I had to keep it short today. Good day though, and great time at breakfast! Hang Clean 275x5 315x2 365x2 385x2 400x2 One thing that has really helped me is to warm up longer with more intermediate sets. I used to come in, throw around 135 a couple of times, do the same with 225, then go right into it. It's much better the way I'm doing it now. Back Squat 315x3 405x3 455x3 475x3 455x3 |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/16/11 at 2:56pm |
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2/16/11
Wt: 299 Pullups w/ 35 pound addition, close parallel grip 3x5 Lat pulls 3x5 Seated rows with rope 3x5 Bent over rows 3x5 Str bar curl 3x5 DB curl Hammer curl Machine bi curl Ab roller 3x10 Plate twists 3x10 ea. way with 45# plate Nothing crazy, just a good swole day. My weight came back faster than I thought, it looks like I might yet hit 305 by the end of this training cycle in six weeks. I'm about 15-20 pounds heavier than this time last year, but only about 10 pounds or less up from the end of the season, with most of the gain in my legs and butt. (And believe me, I had plenty of growth potential there, and still do). |
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mike pockoski
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Posted: 2/17/11 at 3:19am |
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Hang Clean
275x5 315x2 365x2 385x2 400x2 this is huge. if you don't throw 19' this year i'm going to point and laugh. |
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jsully
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Posted: 2/17/11 at 4:57am |
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Wow.. Youre an animal.. I'm curious, for
your hang cleans, do you catch them football style or oly style in a full front squat? |
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Sean Betz
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Posted: 2/17/11 at 10:53am |
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I like "throwers cleans" even better. Pull as high as you can. Like the caber, WOB, Stones, wfd's, sheaf, hammers. Dan catches em high based on his video's on his website. |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/17/11 at 2:55pm |
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Sean is dead on. I catch 'em high. I also like how Sean
correlates them to the throws. That's why I feel that hang cleans and hang snatches translate the best to the field; (now, if I could just get that dog gone heavy weight to fly). |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/17/11 at 3:01pm |
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2/17/11
Wt: 297 Incline 315x5 365x3 385x3 395x2 *failed on third. Kicking myself for not warming up more. Should have thrown a set in at 275. 395 just felt loose and heavy Seated Shoulder Press 185x5 235x3 275x3 295x3 Standing Behind the neck (strict, knees locked) 135x8 225x2 *blah 205x3 205x3 I stink at these. I am continuing to improve in them, but I just can't translate any pushing power in this lift. It has helped me in my other lifts, and hopefully it translates on the field Shrugs 565x5 605x5 605x5 605x5 Full ROM front shoulder raises 35x5 Rear delts One arm machine shoulder press |
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Daniel McKim
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Posted: 2/17/11 at 3:03pm |
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Oh, and Pockoski, you laugh at me all the time anyways! I
would expect nothing less from a east coast pretty boy with cool sunglasses. 
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Daniel McKim
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Posted: 2/18/11 at 4:27pm |
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2/18/11 I didn't think I'd get it today. Last week I had no pull, but my legs felt strong. Today, I had a great pull, but man where my legs just dead. On the first set at 320, I had no problem getting the pull high, but I simply couldn't stand it up more than once. Came back for a seond try and got it. My goal to hit in four weeks is still on target. OH Squats Legs and shoulders just couldn't cut it. My shoulders and body were very shaky as my legs were feeling heavy and fatigued by now, and my shoulders were toast from hang snatch and the shoulder work from Thursday. Felt very very heavy; glad I have a few days until I hit the legs again. Leg curls 3x5 |
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Silverback
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Posted: 2/19/11 at 1:13am |
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Dan, please post a vid of the snatch and the overheads, both are really fabulous. Great work.
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Mule
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/19/11 at 5:04pm |
Thanks, Myles. I am having problems with my camera, so all I have from this training period is the 305x3 hang snatch that I did a few weeks ago. That's here: Hang Snatch 305x3 I wish I had video of the 320x2. I'd like to see what I did wrong! My legs and hips are so sore today; love it though, means I'm getting stronger. I'll see what I can do about having someone at the gym film me on my phone (unless I can convince the wife we need a new camera!). I plan to have some videos of hang cleans, hang snatch, some OH squats if you like and maybe a press or two. I'll keep you posted! |
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Todd Bell
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Joined: 8/29/04 Status: Offline Points: 461 |
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Posted: 2/20/11 at 12:13am |
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Thanks Big Dan.....
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crouch,touch,pause,engage
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/21/11 at 6:12am |
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2/21/11
Wt: 299.5 Bench 315x8 365x5 405x2 435x2 450x2 460x2 405x2 bands 405x2 bands Close grip bench 275x2 bands 315x2 bands 335x2 bands Floor press (second week of these; unfamiliar motion, but I really like them) 315x5 365x2 365x5 (where on earth did that come from?) 385x2 DB Flys Tricep ext. (one arm cable ext) Crunches |
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Daniel McKim
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Posted: 2/22/11 at 2:09pm |
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2/22/22
Wt: 300 Hang Clean 275x2 315x2 375x2 395x2 405x3 *tied a PR! Still have three weeks left in my training cycle, so I'm hoping this is a sign of good numbers to come! We shall see. Back Squat 405x2 435x2 455x2 475x2 495x2 Jump squats 2x5 Leg press - single leg 2x5 Didn't have time for any lunges or step ups, which is bad; took too much time to clean and squats. After I hit my 405 triple, it took me a while to re-focus for the rest of the workout. I was wanting to film a lot of this during the last two weeks of my training period; I had no idea I'd be hitting prs like this. I'm trying to keep my calories up and keep the intensity for another 2.5 weeks before my next off week. We'll see what the Lord brings! |
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Sean Betz
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World Champ - ’08 Joined: 9/09/04 Status: Offline Points: 1036 |
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Posted: 2/23/11 at 12:36am |
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That is huge, buddy. Keep it coming. Your in the Paul Ferency type numbers now.
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Bert Sorin
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Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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Posted: 2/23/11 at 1:47am |
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Dan, You are a complete beast. Those numbers are HUGE!
 based on those numbers, and your height, my predictions for your throws this year are as follows: OS - 67'4" Breamar - 52'1" HWFD- 49'11.75" LW - 100' even HH - 149' LH - Cleveland WOB- 19' Sheaf - No mark, will burn up upon re-entry into the atmosphere. Caber - All will break In closing, Mike is a sissy. |
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In Strength and Throws,
Bert |
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titanium 2
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Joined: 11/16/10 Location: United States Status: Offline Points: 200 |
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Posted: 2/23/11 at 2:28am |
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Bert, put the slide rule away and give the poor''kid'' a break! What have YOU been up to gator..............
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Srokus
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Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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Posted: 2/23/11 at 4:04am |
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Sick pulls Dan, that is some serious pop you have there.
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/23/11 at 1:07pm |
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Thanks, guys. It's been a good off-season, let's just hope
it translates to improved throwing this season. |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/23/11 at 1:09pm |
Bert, I'm afraid I can't agree on any of these predictions. Except, of course, that Mike is a sissy. That, I have to agree with. 
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/23/11 at 1:17pm |
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2/23/11
Wt: 299.5 Pull ups T-bar rows Barbell rows Lat pulls Rev grip pulldowns Barbell curls DB curls Ab roller 3x10 Planks 3x30 |
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Daniel McKim
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Posted: 2/24/11 at 2:10pm |
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2/24/11
Wt: 300 Incline 225x8 315x4 365x2 385x2 395x2 405x2 Seated Mil. Press 225x5 275x2 295x2 305x2 315x2 Standing Behind the Neck Press 185x2 (bands) 205x2 (bands) 205x2 (bands) Shrugs 585x5 635x5 635x5 Front DB raise - full range of motion 45x5 each Rear delt flys |
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mike pockoski
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Top 10 in the USA - '09-'12 Joined: 2/01/06 Location: United States Status: Offline Points: 422 |
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Posted: 2/24/11 at 3:25pm |
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ouch.
bert, you coming back around this year so we can say mean things about to you your face instead of behind your back like the last couple of years? we miss you, buddy. class of 07. |
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Daniel McKim
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Posted: 2/25/11 at 3:02pm |
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2/25/11
Wt: 300 Hang Snatch 185x4 225x2 285x2 305x2 325 fail 325 fail Just didn't have it today. Very disappointing. I shouldn't expect a PR two weeks in a row, but I really thought I had it this week. My routine was off a bit the past two days (I have a bit of OCD in me), and I haven't slept well all week. Next week will be different. OH Squats 315x2 315x2 335x2 Explosive Straight Leg Deads Gluteham Leg Curls Leg lifts off bench Abs on machine Any advice on olympic bars for snatch? Most of the bars at the gym don't have knarl all the way to the ends. There are only two at my gym that do, and I broke one of them doing hang cleans this week. The other one is a thicker bar, and I don't care for it much; hard for me to keep a handle on with my hands wider. Also, does WD-40 work well to help the bars swivel and rotate? I wish I had my own place with bumper plates, a good york bar and the ground filthy with chalk. Lord willing, one day. Only three weeks left in my training cycle. I altered it this time (thanks to looking at your logs), and I'm really happy with the progress. This is the biggest and, in most lifts, the strongest I've ever been. In three more weeks, I'll post some final thoughts and conclusions on the full cycle. I'll post the reps and general days/training philosophy if you like. Time to get some good rest and lots of calories this weekend; I've got work to do next week. |
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Pingleton
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Posted: 2/26/11 at 3:17am |
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Dan, Re your query on Olympic bars, see the thread below. Sounds like any half-decent "real" Olympic bar will be a big step up from what you have been using. You will certainly be able to feel the difference between a POC bar and a good one, maybe a big difference resulting in a new max. Seriously. Maybe Bert (or someone else) could cut you a deal on a nice bar if you could post a video of yourself doing a new PR hang snatch of 150kg (330 lbs) or more? http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=115 38&PN=1&TPN=1 Any luck on trying out the snatches to a split? You really should at least give these a try. Also, what exactly are "Explosive Straight Leg Deads" (beyond the obvious)? They sound potentially scary to me...
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1594 |
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Posted: 2/26/11 at 7:08am |
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Good stuff, Peter. Thanks for that find! I judged at a
lifting meet this morning and they used Texas Power Bars? $200 a piece, I think he said? 150 kg? Man, that's a tall order! Since I did 320 (145 kg) twice, it shouldn't be too outlandish, I guess. Just bummed that I bent up my new favorite bar at the gym. Tell you what, my goal was to hit a 340 hang snatch in three weeks. I'm a bit behind where I need to be, but maybe with a good olympic bar, I could get it? I'll bring my cell phone in to film my two weeks of "max" lifts coming up a week from now. Maybe if I hit something big (at least for me ... that's always relative), I'll splurge and get a good bar. Thanks! |
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CHAD
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Posted: 2/26/11 at 7:55am |
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The York 32000 is a great bar.
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xtra0t wrote: