They’re holding up well. I’ve been doing a lot of easy Hip Airplanes, with the non-working foot on the ground behind me. Making it easier has really allowed me to get something out of the move. I can really feel how I’m supposed to be using my glute to rotate and control my hip.
Now I do a few of those before squat motions or staggered stance stuff like DB rows. If I fire up the glute first I don’t extend my back and piss off my SI joint.
I’ve also been keeping tension on glute/hams during RDLs by reducing ROM (wink, wink). This has been good for my back too.
How about you? I guess you’re heading into uncharted territory with Deads and some squat variations. Are you still feeling solid?
That’s great to hear! Do you plan on bringing back more traditional squat and deadlift variations or is that in the past for the time being?
Yeah that was kind of a break through tbh. Makes me question all those elevated rdls you see people doing on IG these days.
Yeah so far my back is really solid! Although while we speak a bit tight from sleeping on a shitty air matress (man I sound old!). I have a really good feeling about pushing deadlifts and squats again. I think the combination of taking a wiiiide step back and then taking the broad general approach that my coach has me doing, has been really good for me.
Thanks. I’ve been day dreaming about progressing past DB or goblet squats, to zerchers, front squats then SSB squats. And deadlift isometrics to block pulls and then to lower block pulls. But I don’t want to rush, I actually want to build some quads/legs before I progress past this kid’s stuff.
It’s been cool to look in on your training, I like the broad, general approach.
That sounds like a solid progression approach. As you said yourself, no need to hurry. Have you thought about throwing in the trap bar for the deadlift progression?
Pregnancy is progressing smoothly. Shes 18 weeks in, and feeling good so far. She has more energy than she did the first 2 or 3 months and she’s really starting to bulge and look pregnant.
We found out a couple weeks ago we’ll be having a sweet little girl and everyone in the extended family is really excited about that. Friends and relatives have started sending clothes and hand me down baby equipment so that’s been fun too.
We’ve been taking lots of vitamins and getting our protein, that’s good. There have been lots of cookies and snacks around, maybe that’s been a little excessive.
Pretty good. A little over halfway there. Girlfriend’s feeling fine. Still sticking with waiting till birth to find out the gender. We have an ultrasound in 2 weeks to see if everything’s looking physically healthy, so hopefully everything’s okay. Getting a little stressed about money but oh well.
I’m excited to have a baby to hold. I’ll be on Christmas break when it’s born, thankfully, so I’ll be around a lot the first few weeks.
Legs got moved back a day so I grabbed some bonus upper back with the sled
On the way down
Row with hands to right above head, like Face pulls x 25
Row with hands to shoulder level, like Upright Rows x 25
Row with hands to sternum level, like incline bench DB Row x 25
On the way back
Drag backwards, extending arms behind, like Rear Delt Raise x 20
Overhead tricep extension drag x 20
3 trips
The tire works as well as dumbbells or cables for upper back and rear delts. Shit was burning.
I like to read old timey articles on training. In some past articles lifter-authors would talk smack about a guy who wore 6 sweaters to make his shoulders look broader. The same way lifter-ewe tubers talk shit about each other today. I thought this was kind of general hyperbole, or like a fable orsomething. I didn’t know they were talking about a specific guy that was actually photographed that way. Then I saw the thumbnail for us video, featuring this “infamous” photo. Pretty silly and fun.
Lean Away Medial Delt Raise
17.5 x 7
15 x 14
12.5 x 23
Rear Delt DB Raise
17.5 x 8
15 x 15
12.5 x 23
Half, Half, Full DB Press
50 x 5
40 x 7
30 x 12
Pushdowns with Fat V Grip
130 x 11
110 x 19
90 x 31
Dick’s Press
125 x 7
100 x 15
85 x 21
Half, Full PJR Pullover on Incline Bench
70 x 7
55 x 13
40 x 18
Tough one today. My gf’s mom came to visit and stay over last night so I did a little yard work to get the place presentable then had like 3 whisky drinks and it left me a little dried up.
I also felt a little left over fatigue from the upper back sled drags the other day. That’s good, I’m doing less of that type of work in the gym and I don’t want to miss out.
Close Grip Decline Bench
155 x 7
125 x 17
105 x 26
Rolling KB Tricep Extension
35 x 8
30 x 15
25 x 22
One more in the books, added reps to every set. The reverse pec deck setup I used before was out of commission so I had to use the cables. Not a problem, I still worked my rear delts, I just don’t know if I made any gains since last time.
