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Daniel McKim 
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 Topic: TRAINING LOG: Daniel McKimPosted: 5/16/13 at 2:31pm |
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Alan, by all means take care of proper business, my friend! I'll be praying for her stress to subside and things to go great! Please give her my best!
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Alan H
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Posted: 5/16/13 at 1:42pm |
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Dan, Mrs. Alan is stressing over her upcoming hip surgery and shall we say...she needs a lot of nurturing. This is important of course, but it takes up time. So I likely will not have your kilt finished at Costa Mesa. I'll bring it anyway, as long as the pleats are done and the overapron is finished.. If the pleats are sewn in, we can check the fit, which will be a good thing.
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Alan Hebert
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jsully
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Posted: 5/16/13 at 11:01am |
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take care of the wrists, man. I wish I could afford to not practice stone, especially as it is my least favorite event. haha.
heal up buddy, see you soon.
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Daniel McKim
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Posted: 5/16/13 at 10:53am |
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Update. Well, I missed 350 at the Sorinex booth – couldn’t stand it up. I wound up messing up my wrists in the process, but they are healing. With that said, I didn’t get to get a heavy single on bench this week, or really get after it for cleans or snatch. This was my week to hopefully hit some PRs, but no dice. I hit an easy 535 squat, but failed on 550. Just don’t get it. I’ve done away with the wraps and my knees feel better, but my weight is lower … as expected. Hit an easy 405 on incline just to get something in, but
couldn’t do much of anything on strict OHP.
OHP has been going really well for me and I was targeting a new PR, but
it just isn’t in the books with my wrists.
I have been able to throw everything but stone, which has been good. I threw heavy weight and light hammer on Sunday and it feels really, really good. I followed that up with WOB and Sheaf on Tuesday and that went well, too. This is a crazy week with deals coming through at work and baseball/tee ball games and practices, but I’m hoping to get out to the field three more times before Monday morning. I’m scheduled for a back-off week next week, which is good timing with Costa Mesa. Really excited to compete again. I’ll give stones a break, but I’m hoping to get at least a few throws in before then. If not, I’ll drill. I went through this back in 2010. I wound up doing some damage to my right wrist at Portland in July. I couldn’t practice stones the rest of the year and went on to throw a PR in the open … go figure. My wife tells me I’ve been throwing shot/stone for 18 years and she thinks I’ll be okay not practicing it for a couple of weeks … I’m not near as confident in her rationale! |
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Daniel McKim
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Posted: 5/08/13 at 6:49pm |
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Yes, sir! See you in Mesa!
Back, bis and abs today (beach day). Tomorrow, I guess I'm trying for a new hang snatch PR in the Sorinex booth at the CSCCa Conference here in KC. Their set up is amazing, so let's hope I don't fail miserably.
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jsully
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Posted: 5/07/13 at 4:03pm |
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Hey Dan, you're throwing at Costa Mesa right? Really looking forward to throwing with you soon. Take care buddy.
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Daniel McKim
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Posted: 5/07/13 at 4:00pm |
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Way too long since I last posted. Training
is going really well, but life has been busy, so posting has been limited
(work, family, coaching teeball/coach pitch, coaching a local HS thrower, now a
deacon at church, etc.). In other words, too busy. Starting back up
my own throws practices this week, too. God
is so good, though, as His blessings are amazing! Just a
few highlights in training, lately. Got
a new PR in snatch at 341. Went for
495x2, easy, on bench with Bert Sorin yesterday (awesome to have him in for
town, and now our my work is working with Sorinex, so it’s super cool to have a
long-time buddy to mesh work and pleasure with). Squated
525x1 this morning. Just belt and knee
sleeves. I could have gone for more, I
think, but I wanted to save it for my schedule heavy day next week. My set up wasn’t that great as I didn’t have
the right spotter nearby and wasn’t at my normal gym. Anyways, that’s a good squat for me without
knee wraps. I’m trying for a new hang snatch PR at the Sorinex booth on Thursday, so we’ll see what happens! Miss seeing you all! |
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Daniel McKim
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Posted: 4/17/13 at 4:40pm |
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Monday - 4/15/13
Bench Been too long to remember the nitty gritty. Worked up to 445x5, so I did sets of five with, I believe, three working sets above 400. Also did some strict, butt on bench sets. Close grip bench - forgot my wrist wraps, and my right wrist is already hurting, so I did it on the hammer strength apparatus. Tris, abs, dips. Solid day. Tuesday - 4/16/13 Hang Clean 135x2 225x2 315x2 335x2 365x2 378x2 378x2 Back Squat - belt and knee sleeves 135x5 225x5 315x5 365x5 385x5 423x5 423x5 Wednesday - 4/17/13 Back, bis, abs. |
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Daniel McKim
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Posted: 4/12/13 at 8:32am |
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You know, Gene, I noticed that, too. On my last rep, I felt like I dropped a little and was able to stand up with it. Usually, I flare the legs and hope I can balance it, but lately I've been feeling a lot stronger at the top, both with my ability to hold it there and the confidence that I'm strong enough to squat it up. Thanks, bud! It's either that, or the increased amount of bok choy I'm eating ... per your advice.
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Daniel McKim
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Posted: 4/12/13 at 8:30am |
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You've been doing well yourself, Jake ...
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chirolifter
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Posted: 4/12/13 at 7:31am |
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Dang strong.. Great job on the HS, glad to see your rebending the knees instead of flaring the legs way out on the catch.. Hey at 315 the bar is only going to move so fast... The pull itself is very explosive!!
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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jsully
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Posted: 4/11/13 at 4:33pm |
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your explosiveness is incredible..
lol @ 405x8 on bench.. sheesh
I love coming in here because I always feel so humbled. Great work Dan.
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Daniel McKim
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Posted: 4/11/13 at 4:12pm |
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Still in my deload/recover/back off week. Got some light work in this morning and will do the same tomorrow. Here's the tech check for my last set of hang snatch last week. As you can see, my bar speed is slow!
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Daniel McKim
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Posted: 4/07/13 at 3:14pm |
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Thursday - 4/4/13
Incline 225x8 275x8 315x8 335x8 Strict OHP 185x8 185x8 205x8 Seated Mil. Press 2x8, 1x6 - fail Front raises Pull aparts Abs Friday - 4/5/13 Hang Clean 225x2 315x2 365x2 385x2 403x1 - didn't even try for a second as I started to quake when I caught it. Back Squat 135x8 225x8 315x8 380x8 380x8 GHD Training is feeling really good right now. I'm hitting the numbers I want to, and my knees are doing much better this training cycle. I've gone back to my lifting shoes with squats down to the basement to try and take the strain off my knees and into my hips, which seems to be working well. I'll back off this week and recover a bit, but then it's back to more mid-range reps for a few weeks, then transition into doubles and singles for the week or two leading up to Costa Mesa. Only about seven weeks until my next games, so I want to make sure I get the most of our these last few weeks of the off-season.
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Daniel McKim
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Posted: 4/02/13 at 2:13pm |
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Monday - 4/1/13
Bench 135x8 225x8 315x8 365x8 385x8 405x8 Band work Close grip 3 sets of 8 with 275 and bands Dips Tri ext. Abs Tuesday - 4/2/13 Hang Snatch 135x2 185x2 185x2 225x2 275x2 295x2 315x4 - wow, not sure where that came from. Actually got video to check a few things. Bar speed is slooooooowwwwwww. Front squats 135x8 225x6 290x6 335x4.5 - crash. Tank officially empty after snatches. Great day in snatches followed by bad day of fronts. No good.
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Daniel McKim
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Posted: 4/02/13 at 2:08pm |
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Wednesday - 3/27/13
Back and bis Thursday - 3/28/13 Strict OHP 135x8 185x8 185x8 195x8 Seated OHP - 3 sets at max #s (trying something different for a few weeks now, not sure what I think of it, but I'm seated on the ground). Just trying something different for a while. Side DB raises Front bar raises Back flys Abs Friday - 3/29/13 Hang Clean 135x3 225x3 275x3 315x3 365x3 365x3 365x3 - head cold. Not that great Back Squat *Crossfit gym has a whole powerlifting side, so I did some band squats. Fun! 225x8 315x8 - blue bands? 315x8 - blue bands 225x5 - bands and went halfway up, back to the basement, all the way up again. Down, up, down, up is one rep 225x5 - see above, only add in some light headedness and low back pump Gluteham
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Daniel McKim
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Posted: 3/26/13 at 11:12am |
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Still training, just boring post for you. Last two weeks have been sets of 12, with a week of 8s this week. Nothing exciting. I'm trying some new things with my Olympic movements with less reps and more sets, and more sets at "working" weights.
Monday - 3/25/13 Bench Warmup 365x12 385x12 335x12 345x12 Close grip w/ bands 225x12 225x12 225x12 Tris, (cable and overhead) Flys Tuesday - 3/26/13 *flipping days this week due to not getting Friday's in last week. Hang Snatch 135x3 225x3 275x3 275x3 285x3 285x3 Front Squat 135x8 225x6 275x6 315x6 315x6 Highlights/lowlights from prior two weeks: - Two working sets at 380x3 in hang clean (focusing on working sets and not "maxing out" every time I clean. - Snatches are staying solid - Squats - ehhh, ouch. 315x10 is all I've been able to muster. Endurance is just not there as I had a few weeks of babying my knees more. I've fixed some things in my stretching, so it is coming back. Strength feels solid, but I'm really excited about these next few weeks of squats. - Presses feel good. I've added a variance on my shoulder presses on Thursday, so I'm hoping my overhead strength improves. Sorry for the lack of updates, but I just haven't found time with work and sets of 12s and 10s are kind of boring and remind me how painful the sets were ...
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Daniel McKim
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Posted: 3/18/13 at 7:30am |
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Thanks, Glen. It was a temperature I hadn't thrown in for a couple of years. One off-season, when I was first starting this sport, I threw 3-4, and sometimes more, times a week, no matter the weather, but lately it has been much warmer when my throwing started! Haha! Great to meet you there and hope to see you on the field this season.
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Daniel McKim
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Posted: 3/18/13 at 7:28am |
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Honestly, a great comp., Matt. I knew I had to get 17' on my first attempt to win. I didn't, and then you came up and blasted it on your first. Back and forth all day ... well done. For sure, see you in Cali!
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MAT$O
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Posted: 3/18/13 at 7:01am |
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There is no doubt that you pull out some great clutch throws as well. Big 3rd attempts are always awesome you did it in both hammer and lwfd. Great throwing with ya. See you out in CA.
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wsciscoe
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Posted: 3/17/13 at 9:24pm |
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I think you did great Dan. I don't know how you guys threw as well as you did with it being that cold. You guys must have been freezing. I know I was.
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Old enough to know better. Still too young to care.
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Daniel McKim
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Posted: 3/17/13 at 8:36pm |
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Been too long. Went to Arnold, took a week to recover, then back at it. I'll update on my week of lifting, but first, Arnold.
Arnold Highland Games Caber: 1st 12:00x2 Open Stone: 2nd 53'1" Light Weight: 2nd 81' Light Hammer: 1st 138' WOB: 4th? 16' Overall: 2nd Overall, not too upset with my numbers. Big throws on my last throws is key for me, and something I've been trying to improve on over the years. WOB wasn't the best, but my height was decent. The first throw at 17' took the standards down, but none of my throws at 17' wanted to drift back on me. That was the story of all my throws at all the heights -- out in front, which means I wasn't finishing my pull. I've got progress to make, and Matt had clutch throws all day. It was a great weekend, and it really reminded me how fortunate I am to be competing. God has graciously allowed me to compete in a sport I love. I'm very thankful for any opportunities I get to throw. Thank you to all the ADs and athletes who allow me the pleasure.
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Daniel McKim
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Posted: 2/26/13 at 3:42pm |
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You guys are right, the crossfit gym is pretty sweet. I love lifting away from a mirror now, actually. And, Sean, you're exactly right, I get in the habit of watching myself. I'm not pretty enough to pose in the mirrors, anyways.
Last week I hit some good, solid triples ... for me. It's snowing like CRAZY here ... 20+ inches, so my throwing hasn't been as often as I'd like right now. I had a surprisingly great hammer session the other day, so let's hope that continues. This week, leading up to the Arnold, I'm just hitting a couple of light days with plenty of eating and resting. It looks like it'll be cold in Columbus, but it'll be a good time no matter what. Looking forward to seeing everyone!
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jsully
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Posted: 2/14/13 at 10:56am |
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honestly, I'm more impressed with the reverse grip overhead press..
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jsully
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Posted: 2/14/13 at 10:55am |
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lol, I was talking more for squats and deads. I know a few CF boxes that only have those huge bumpers. That makes it impossible to train squats and deads there.
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TheJeff696
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Posted: 2/14/13 at 10:18am |
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Plus you look like a total boss  |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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rob meulenberg
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Posted: 2/14/13 at 10:04am |
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But aside from Olympic lifters, most of us don't NEED much more than 405 on the bar for cleans...  |
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www.sportkilt.com
www.doc-rob.com www.facebook.com/silobarbell |
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jsully
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Posted: 2/14/13 at 9:59am |
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bumpers are legit..
kg bumpers that is.. I can't stand the 6" thick 45lb bumpers that so many companies make. Can MAYBE fit 405 on the bar, if you're lucky.. stupid
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Sean
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Posted: 2/14/13 at 7:36am |
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I would pay honest money to see the look on the Crossfitters faces when you wander in there.
On a side note, you'll start to love training without mirrors because you'll listen to your body more than watch it. Also, load up 150+ kg, take it out of the rack on your shoulders and then dump it. That way you can get used to not catching stuff when you don't have to. :) They're bumpers, not metal :)
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Daniel McKim
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Posted: 2/13/13 at 4:47pm |
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Ha, well, Ernie, it's clear you're a very strong 404!
Just some updates. Got out this past Friday evening and Sunday afternoon and threw stones and WOB on Friday and light weight and hammer on Sunday. Sessions were decent, but you can't expect anything crazy for the first time out in months. I plan to throw tomorrow, with a possible back to back days on Saturday and Sunday. This week I also started lifting a few days at the local CrossFit gym. I have some friends who are part owners, so they are letting me bring my bar in and get some lifts in. First time ever using squat racks on Tuesday and it was super cool (the little, things in life, right?). It's also the first time I've used legit, real bumpers in my life, so that was fun. What's weird is that I've always lifted in front of mirrors, so it was odd to do cleans and back squats out in the open. Stupid, I know, but it was different. I like the place, although the classes don't seem to care for me yet -- they're all huffin' and puffin' and ready to puke and I'm getting rested for my next set. Good times. I think I'm gonna like going there twice a week. Anyways, here it is: Monday Bench 135x5 225x5 365x5 405x5 425x5 Then did some band work since I left my straps at home (no close grip without them for now) Felt sluggish and tired (probably a product of only having one day off of lifting or throwing for the past seven days. Modified close grip High rep tri work for blood flow into my elbows Flys Abs Tuesday - new times at the CrossFit gym, as well as getting things set up, so didn't get a whole lot done. Hang Cleans (I will probably start listing these in kgs because I'm not skilled at conversions, plus it makes me feel European) 135x3 225x3 313x3 353x3 375x0 375x2 - bad. Easy sets at 365 last week, but I've got some adjusting to do with the plates, new bar, etc. Back Squat 135x5 245x5 335x5 425x5 465x3 - was gonna fail or hurt myself on the last two, so I bailed on them. Not worth the risk this close to Arnold. Wednesday Back, bis and abs. Short day. |
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chirolifter wrote: