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Old 05-21-2011, 08:54 PM   #1
kickpushcoast
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KPC's Back to Barbells Log - Still Cardiotarding

OMG WTF LOL, yes it's true. I'm not retiring from kettletarding, but I recently started going to a good Oly and PLifting gym, and I plan on going about twice a week. So I plan to do 1-2 barbell workouts and 1-2 KB and conditioning(sandbag, sled, trx, etc) workouts and see how it goes.

First things first, here are a couple recent vids(I don't have any barbell stuff yet, but I will):

clean and push pressing an 80 pound sandbag with 1 arm, and a 36kg KB long cycle, with a more difficult twist:
http://www.youtube.com/watch?v=3TNddxNT06U

swinging the 80 pound sandbag overhead for 15 reps and some 40kg + red band KB push presses
http://www.youtube.com/watch?v=RTTeLt45bEA

88kg windmill and some 40kg seated snatches and 36kg seated presses(oh AND some double 36kg push presses, I think for 12reps)
http://www.youtube.com/watch?v=vQ2lf4h8qF8

I'll log my first 2 barbell workouts and post a couple shirtless and pantsless pics in a few minutes, although i'm still reeling from my lat-off loss to busto
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Old 05-21-2011, 09:03 PM   #2
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Re: KPC's Back to Barbells Log

first barbell workout(numbers in ounces, jk):

warm up is always roll/ball/static stretch any super sore/tight areas, then general mobility warm up(I have some new stuff I made up that I will vid soon for you guys, I think it's a quick and sick mobility warm up)

heaviest sets listed only, who cares about warm up wussy stuff imo:

May 9th(or 10th not sure)

push press 100 x 2
hang power clean 120 x 3
snatch pulls(to chest level) 100 x 3
atg back squat 100 x 15(with oly shoes)

no way squatting heavy after a couple years without really doing much of it, so i opted to just get a medium weight high rep, ALL the way down, like as deep as jaysick or busto when they are standing upright with a bar on their back)

push press is SO different with a barbell as compared to KB's, i think the strength is there to do much more pretty soon, just feels super weird pressing with a bar

hang cleans, this is really my best lift, this wasn't even hard, could have done 5-8. i'm obv very happy all my KB pulling has translated pretty well to the bar in this case.

snatch pull, hit myself on the chin with one of the 100kg reps, if i had any snatch technique these would be ezpz as far as pulling the bar high enough, a little work and maybe i can power snatch this weight.

all in all i was happy with my first barbell workout in a long time.
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Old 05-21-2011, 09:07 PM   #3
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Re: KPC's Back to Barbells Log

sellout
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Old 05-21-2011, 09:10 PM   #4
kickpushcoast
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Re: KPC's Back to Barbells Log

2nd barbell workout

may 14th:

push press 100 x 4, felt a little better than the first time

snatch pull 100 x 5 x 2(2 sets of 5 reps, snatch and clean pull height always chest/shoulder unless otherwise specified, basically a height that i could power clean or squat snatch is what i'm going after)

clean pull 110 x 10

atg back squat 120 x about 8-9 triples, just wanted to get some volume, hip was a little sore from the high rep squat tarding so i wanted to get some slightly heavier but still not difficult work, this did get kinda tough towards the end. my all time best atg triple is about 160-165. i am hoping to surpass that and then some.

i'm working out at a gym that has some japanese named competition bars that are INCREDIBLE, so fun hook gripping a proper bar
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Old 05-21-2011, 10:18 PM   #5
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Re: KPC's Back to Barbells Log

Come on, I have to have a good two inches on Busto. Also 2nd.
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Old 05-21-2011, 11:06 PM   #6
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Re: KPC's Back to Barbells Log

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Originally Posted by kidcolin View Post
sellout
Yeah this.

Time to crush tho.
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Old 05-22-2011, 12:55 AM   #7
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Re: KPC's Back to Barbells Log

What gym?
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Old 05-22-2011, 01:10 AM   #8
kickpushcoast
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Re: KPC's Back to Barbells Log

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What gym?
hyde park gym, lyle mcdonald works out there, hopefully i'll run into him sometime and get him to troll thremp and kyleb some more
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Old 05-22-2011, 01:13 AM   #9
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Re: KPC's Back to Barbells Log

nice, looking forward to clean vids
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Old 05-22-2011, 01:38 AM   #10
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Re: KPC's Back to Barbells Log

the one with the giant arm coming out of it?
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Old 05-22-2011, 03:06 PM   #11
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Re: KPC's Back to Barbells Log

120 for a triple is a pretty sick HPC for your first time back with barbells. Impressed.
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Old 05-22-2011, 11:50 PM   #12
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Re: KPC's Back to Barbells Log

this log will be the cause of my return to h&f full time. ty for doing this kpc!
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Old 05-23-2011, 12:00 AM   #13
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Re: KPC's Back to Barbells Log

gotdam dude. i think it might actually be more acceptable you post teh shirtless and pantless pics then working out in a golf shirt.
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Old 05-23-2011, 12:24 AM   #14
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Re: KPC's Back to Barbells Log

kpc - thoughts about using a KB to hold the band instead of just standing on it?
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Old 05-23-2011, 01:57 AM   #15
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Re: KPC's Back to Barbells Log

About time!

Quote:
Originally Posted by kickpushcoast View Post
no way squatting heavy after a couple years without really doing much of it, so i opted to just get a medium weight high rep, ALL the way down, like as deep as jaysick or busto when they are standing upright with a bar on their back)
and lolol
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Old 05-23-2011, 02:52 AM   #16
kickpushcoast
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Re: KPC's Back to Barbells Log

YB: that's obama's fault, he was here in town and i was pretty much trapped at work and couldnt get home, as the streets were gridlocked, so i figured i would get in a workout. it is a nice shirt though, the shorts are like $90 too if that makes you feel better.
isf and jbrown: thx
dtemp: yes, the gym with the arm
po-ta-to(in samwise gamgee voice): about the same, nice to not have to worry about the band flying off my foot and hitting me in the face


yesterday: mobility work and sandbag stuff all with the 80 pounder

overhead swings 20 reps
atg squats 25 reps then 16 inch box squats 25 reps 50 total reps

just trying to get some blood flowing, planning on heavy workouts monday and tuesday
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Old 05-23-2011, 04:23 AM   #17
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Re: KPC's Back to Barbells Log

Quote:
Originally Posted by kickpushcoast View Post
hyde park gym, lyle mcdonald works out there, hopefully i'll run into him sometime and get him to troll thremp and kyleb some more
Can you troll him please? Like watch him do whatever he's doing with two arms, ask to work in, and then do it with one arm.
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Old 05-23-2011, 04:38 AM   #18
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Re: KPC's Back to Barbells Log

KPC, own souls.
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Old 05-23-2011, 09:26 AM   #19
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Re: KPC's Back to Barbells Log

Quote:
Originally Posted by kickpushcoast View Post
i'm working out at a gym that has some japanese named competition bars that are INCREDIBLE, so fun hook gripping a proper bar
Uesaka bars. I have used these before and they are very nice. Knurling was very sharp on the ones I used.

Quote:
Originally Posted by kickpushcoast View Post
hyde park gym, lyle mcdonald works out there, hopefully i'll run into him sometime and get him to troll thremp and kyleb some more
Wow, awesome looking place. Any good coaching there?
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Old 05-23-2011, 03:08 PM   #20
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Re: KPC's Back to Barbells Log - Still Cardiotarding

subscribed. kpc, how big are u? like 210 or so?
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Old 05-23-2011, 03:12 PM   #21
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Re: KPC's Back to Barbells Log - Still Cardiotarding

KPC how old are you? Like 210 or so?
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Old 05-23-2011, 05:54 PM   #22
kickpushcoast
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Re: KPC's Back to Barbells Log - Still Cardiotarding

downtown: i'm trying to avoid the time when any good lifters are there. i'm sure there is good coaching, i learned oly lifting from angel spassov when i worked out under him back in my early 20's, my friends were going from UT to the NFL and he was working with a group of them, i just rode their coattails and they let me in the group because i was strong enough to keep up a little. i'm really just going to do the power versions of the lifts for now, and front and back squat, heavy rows, etc. i care most about push press, hpc and max effort lower body stuff.

jsnipes: i am about 220, maybe slightly less. i was up to 235 in jan/feb, and have been cutting in short bursts since then. i'd like to end up at 207-212.

evoken: old, really old, but still young enough that most 25 yr old dude's girlfriends would be happy to f**k me


did some barbell floor presses, bent over rows and curls(lol) today, will post numbers and vids later
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Old 05-23-2011, 08:44 PM   #23
Doug Funnie II
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Re: KPC's Back to Barbells Log - Still Cardiotarding

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Originally Posted by kickpushcoast View Post
still young enough that most 25 yr old dude's girlfriends would be happy to f**k me
Lol well put.

As an aside, how much longer do you think you can make progress before age becomes too much to overcome without steroids? I have this weird fantasy where l keep getting into better shape until I'm like 40-45.
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Old 05-23-2011, 09:56 PM   #24
kickpushcoast
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Re: KPC's Back to Barbells Log - Still Cardiotarding

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Originally Posted by Doug Funnie II View Post
Lol well put.

As an aside, how much longer do you think you can make progress before age becomes too much to overcome without steroids? I have this weird fantasy where l keep getting into better shape until I'm like 40-45.
i dunno, 55? 60?
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Old 05-23-2011, 11:19 PM   #25
kickpushcoast
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Re: KPC's Back to Barbells Log - Still Cardiotarding

not going to have time to make it to the good gym this week, so i did some barbell stuff at the gym where i work.

floor press
187 x 5
187 x 5
155 x 20(vid)

bent over row
187 x 10
242 x 5(vid)

various trx and bro stuff

the numbers are a little low, you can see why in the vid:

http://www.youtube.com/watch?v=xib03XRRAf0
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