bench (deload)
3x5
incline bech
1x10
br row
1x10
band pressdown
100
bench (deload)
3x5
incline bech
1x10
br row
1x10
band pressdown
100
back felt better after @ 2 weeks off from squatting/deadlifting. did trapbar d/ to make it a little more back friendly
dl
3x3 365
back tightening up
band gm
3x15
wrapped knees of teammate. went progressively tighter. she has uspa meet mid june. she worked up to a 225 double. 225 was her pr and she hit it for an easy double.
KB OHP
4x10
KB row
3x10
lat pulldown
3x10
band pressdown
200
have a 7am chiro apt tomorrow. referred by teammate. they do graston work there. seems my low back is the same as a couple other teammates. need to make sure it’s muscular and not skeletal.
have a 7am chiro apt tomorrow. referred by teammate. they do graston work there. seems my low back is the same as a couple other teammates. need to make sure it’s muscular and not skeletal.[/quote]
Have you ever tried a myopractor? I am seeing one for my hip and it is making a big difference compared to just seeing the chiro imo.
[quote]G1 wrote:
have a 7am chiro apt tomorrow. referred by teammate. they do graston work there. seems my low back is the same as a couple other teammates. need to make sure it’s muscular and not skeletal.[/quote]
Have you ever tried a myopractor? I am seeing one for my hip and it is making a big difference compared to just seeing the chiro imo.[/quote]
chiro was awesome. was unaware that the term “jacked up” was a medical term. he said my hips were pretty jacked up. 2 minutes to crack the rest of hour was graston work and him stretching me into a pretzel. graston work was uncomfortable but my hips felt great when everything was finished.
was able to get down to the bar and did a couple at 135in his office…was able to drop down to the bar with no Elvis hip gyrations. i’ll call this a win. I have a handful of stretches to do daily. see him next Friday (1/2hr) to check progress. he thinks will give me go ahead to squat and dl if I make adequate progress.
after yesterdays chiro/graston session had to squat today. hips and ass sore.
filmed todays squats. was about 1-1.5" high. depth will come with better mobility. the good news is that it was entirely pain free.
1x3 275
1x3 305
2x3 325
reverse hyper
3x10
band gm
3x15
a friend who drives 2 hours each way 2x a week to train with us is moving to des moines with his girlfriend.
overabundance of sushi with friends
1x1
bench
1x5 165
1x5 195
3x5 225
incline bench w/fat bar
3x10
kb row
3x8
band pressdown
200
Have never heard of a myopractor but now I have to look it up. Thanks for the tip.
going to see the chiro again tomorrow morning, so figured what the hell. started DeFranco’s Limber 11.
block pulls
1x3 315
1x3 365
3x3 405
everything felt good. no struggles. lower back no problem.
band gm
3x15
chiro at 8am. more graston work. was still bruised from last week. he commented how much better my hips were than last week. told him have been working on DeFranco’s Limber 11.
kbohp
2x10
kb row
2x10
lat pulldown
2x10
tri pushdown
2x10
bb curl
1x20
band pressdown
200
theology paper for my wife’s class
1x1
took 1/2 day at work. squatted today for wife and I can go to the farmer’s market tomorrow. will go to meet in afternoon and help some teammates.
1x5 225
1x5 275
3x5 305
reverse hyper
3x10
solid pulilng - and painless squats are a big success.
graston is pretty painful indeed
Nice block pulls and any squatting is good squatting.
bench
1x3 195
1x3 220
3x1 255
incline bench
2x10
kb row
2x10
band pressdown
200
dl (deload)
3x5
band gm
3x15
steak & sweet corn
1x1
Do you think DeFranco’s 11 is more helpful or the chiro?
[quote]gorillavanilla wrote:
Do you think DeFranco’s 11 is more helpful or the chiro?
[/quote]
short term = chiro, long term = limber 11
KB OHP
5x10
BB Row
3x10
Lat pulldown
3x10
Swiss bar skull crusher
3x10
bb curl
2x20
band pressdown
200
squats - hips felt great. I love joe defranco.
1x3 240
1x3 275
3x3 315
squats
2x10
rev hyper
3x10
ghr
3x10
bench
1x5 155
1x5 185
3x5 205
fat bar incline
3x10
chest supported row
5x5
band pressdown
200