It really does make going back to “regular” training a lot easier.
@mr.v3lv3t yeah. Kinda boring though
Work for today:
Seated Press:
40kg x 5
45kg x 5
47.5kg x 5
Drop sets:
Seated Press:
50kg x ~5
40kg x ~8
30kg x ~10
20kg x ~10
Y-raises:
2.5kg x ~10
1.25kg x ~12
Repeat 3 times
Rear delt fly machine: 3rd notch down. Lots.
Limited time so really pushed these hard. Had to put the smaller plates on the lower weight pins when I was done, because I literally couldn’t lift a 1.25kg plate up to the appropriate level to rack it properly. I think I might be starting to get a feel for this pump training stuff.
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Work for today:
Deadlift:
3 x 5 @ 135kg ss. Pull ups
Rack Pulls:
3 x 2-1-1 @ 160kg ss Pull ups
Hamstring curls:
Some
Pallof press/suitcase carry:
2 rounds each side
Cable row (cross handles):
22 - 16 - 12 @ 39kg
Rear delt fly:
25 - 14 - 11 @ 8kg(?)
Preacher curls ss cable hammer curls:
Some
Notes:
- Deadlift and Rack Pulls in the same session is a massive time and energy drain. I’ll probably stick it out for a short period but I think the rack pulls will need to be subbed for something less stressful before too long.
- Still a big fan of prone hamstring curls. Almost worth walking up the stairs for.
- I think going forward, I’ll allow myself to do loaded carries or abs instead of both every session. Try and cut some fluff and focus a bit better.
- 3-50 sets I like. I’ll definitely keep them.
- I still clearly have no real idea how to make a cohesive “Pull” day but it sure as hell makes me hungry like no other.
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Fucking tell me about it
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Sounds like draining as hell Dagill.
I think sprinkling it in for a short period of time (4 - 6 weeks) could be a good way to increase strength. But damn that looked hard.
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@MarkKO @mortdk it really sucked a fair bit of life out of me. Definitely not a long term plan.
Win for the day: I discovered a type of non-hammer curl that I don’t hate: cross body curls with a band.
Lose for the day: After thinking about why I hate all normal curls, I’ve come to the conclusion that it’s the external rotation that bugs me more than anything. This sounds like something I should fix. @FlatsFarmer @Frank_C, any ideas why external rotation would be uncomfortable and how to fix it?
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Are you referring to the movement of your forearm going from hammer grip to a more traditional curl grip (supination)? Or are you talking about actually externally rotating your upper arm?
The first one. I figured that was essentially the same movement because I know nothing.
Curling with palms up is mostly biceps. Hammer grip uses the brachioradialis more. Palms down (reverse grip) hits the brachialis (little muscle under the biceps).
If you have problems with regular grip then it’s most likely an issue with your biceps tendon (if it’s at the shoulder). It’s probably just inflammation or tendinitis.
Does it bother you to do a front raise with a thumbs up grip?
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I have no idea, I’ll try tonight.
Edit: I tried them unweighted and the answer is: it’s hard to tell. Doms is pretty hefty around my shoulders at the minute.
I have some mobility issues with supination in my wrists. Think it comes from them absorbing a lot of impact in my younger years biking/snowboarding. I’ve gotten them to a point where they will “flair up” rather than constantly reject trying to be put into supination.
A few times a day I’d do some unassisted stretching, so basically just moving the joint through its terminal ROM that it can do alone and once that was comfortable, use the other hand to very lightly push it past that. Seemed to relax whatever was tight in there.
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I agree with John and Velvet, you could have some tightness somewhere in your bicep or the front of your shoulder or something. This is a pretty common problem lately. And I think Velvet has a good strategy, moving through the ROM you have, then trying to gain a little motion and push/stretch a little further.
There’s kind of a chicken and egg or cause/effect situation here. You may be slacking using your rotator muscles (in your back) which is causing your bicep to try to support your arm alone, which is beating it up. Or your bicep might be a little tight and shortened, which is pulling on your arm/shoulder into a spot where you can’t use your external rotators effectively.
A stupid motion to re-groove the external rotation and supination is the “Band No Money.” As you use your back to externally rotate, and your hands get outside your elbows you should be able to supinated your wrists more.
Another dumb move would be to take a broom stick or light barbell and grab it with a supinated, curl type grip, Making Sure Your Hands Are Outside Your Elbows, and try to “pull the bar apart” by attempting to spread your hands with your external rotators. Basically an isometric external rotation and supination, using the stick/barbell to practice and train the muscles you’re not using properly.
Or a 3rd, easier way; you could just kinda visualise that, take a slightly wider grip when you do curls and really think about externally rotating or “stretching the bar” or engaging your external rotators as you curl.
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@mr.v3lv3t @FlatsFarmer That’s a fantastically detailed response, thank you. I’ll read that thoroughly when I get a chance.
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Work for today:
Bench: 5 x 8 @ 65kg
Incline Smith press: 24-14-12 @ 50kg
Dirty 30 high to low: 2 rounds
Triceps extensions: 24-15-11
Squats: 4 x 10 @ 90kg ss hanging leg raises
Walking lunges: 50 per leg
Notes:
- This feels much more like a focussed and appropriate session, I like this set up.
- I need to start paying more attention to the settings I’m using for some of these accessories if I’m going to start beating the log book.
- Those squats and walking lunges definitely hit my conditioning plenty. Because I’m a fat fook
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This seems about bang on. My arms will supinate, but I can almost feel the bicep stretching as I do it. I may have to incorporate some of the above regularly, thank you.
In other news: everything hurts today. New program DOMs is a bitch. I still have serious rear delt soreness from Sunday.
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Starting to feel fatter than I’m comfortable with now. Weight hasn’t actually increased from the end of MMS, but it’s definitely starting to bug me. I think I need to focus more on more work and accurate nutrition to avoid having a knee jerk cut.
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Are you talking about binging on a 30 rack of keystone light? Fraternity reunion?
That sounds far more fun, I’ll try that next time.
It’s a superset of chest flies. 10 with the most load in the stretched position, 10 with the most load in the shortened position, 10s hold at peak contraction.
So gyms are officially closed for the foreseeable, sparing me the decision of whether to avoid the gym on principle (staying open was clearly not a moral decision) or not.
That means that the program is going on the back burner for now (although I like most of it enough to restart when I can).
I think the wisest thing to do at this point is to restructure my training year and spend 3 months focussing more on conditioning. I do have access to a very basic garage gym, and I just need to figure out how to move schedules around to allow for a few productive sessions a week without clanging weight plates around at 5am or midnight. It will probably lead to more sleep, which is nice.
Things I can do:
- Squat (but probably not too heavy, my squat stand is old and cheap)
- OHP
- Deadlift - if I get hold of some kind of matting to protect the floor
- Kettlebell work
- Rings
- Core work
Things I can’t do:
- Bench
- 1RMs
Likely plan of attack:
Full Body Full Boring with minimal bodyweight assistance (walking lunges, lots of pull ups, core work)
Any better ideas welcome.
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Floor press is cooler anyway
Whoops, this is not the flame free thread
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