Holy Shit! Shaw is huge now! I watched a vid months ago where Brian talked about beginning to work with Josh Bryant, and feeling more muscley after just a few weeks. Dude’s shoulders are Immense now. I may have to refer back and see what the hell they’ve been doing.
And one more vid about the JM press. I’d like to use this lift for heavy work on Bench days when my shoulders feel beat up, only I’m super inconsistent and this lift moves different every time I try it. Whatever, I always feel Something in my triceps.
Hamstring Move x an appropriate number
Hip/Glute Move x whatever
Copenhagen Plank x 5 breathes
Belt Squat x 25
4 rounds
Box Squat with SSB, 4 count down, 1 count on the box, 4 count up
115 x 2 reps x 8 sets
Frog Stance Isometric Deadlift
x 4 count pull x 10 exertions
Neck Harness Extensions x 20+
Seated Cable Row, semi supinated grip, lean forward x 20
Reverse Hyper x 15
3 rounds plus one extra set of reverse hypers
Very sweaty! First time with weights on my shoulders in awhile. Hopefully I survive the night.
Keeping Scap Pushup x 5
Internal Rotation x 15 /External Rotation x 15
Mid Back Move x 25
Tricep Move x 25
Dumbbell Press x 25
4 rounds, different angles each round
Slight Incline Bench Press
125 + Half Strength Mini Bands x 3 reps x 9 sets
Chinese Row x 10
Rear Delts on Reverse Pec Deck x 15
3 pairs
Decline Kettlebell Extensions x 15
Dick’s Press x 8
2 pairs
Chin-ups with Revolving D Ring Handles + Fat Grips
x 5/6/7
x 3/4/5
The bands were slowing the barbell down enough that I could catch up to it to push harder. So much in-roads! This whole thing busted my ass.
No dynamic work next week as a way to control volume. The band inclines were right on the edge today, so that’s cool. Tempo squats felt great and it’s kind of a let down to not do them. Oh well.
Small Tire Pull Thru Drag x 100 feet
Big Tire Uphill Backwards Drag x 100 feet
3 pairs
Small Tire Sideways Drag x 100 feet
3 drags per leg
Strength and GPP are already improving. Increased volume is producing results! The secret key that you never hear is to Only Do More for Your Weakest Parts! You can’t just do more of the stuff you’re already good at.
Here’s some stuff about individualizing your programs.
Big Irish Pete deadlifts 950, but he stalls at the knees and leans back, hitching and ramping up he thighs. He lacks that hip drive/hmastring extension to finish the lift, so he “cheats.” Dude is strong as shit, but his hamstrings are “weak” or less strong.
Pete and Louie talk about it.
Pete trains at Westside, deadlifting. Then doing a special exercise for hip extension/glute drive in the deadlift. Finally, some leg curls.
Some other time, Pete is doing light deadlifts or maybe even “dynamic deadlifts,” trying to drill the hip drive to finish. And not the cheating lean back and hitch to finish.
Hip Airplane x 4
Hamstring x 20
Abs x 20
Quad x 20
4 rounds
Seated Band Leg Curl x 25, extra slow eccentric on every fifth rep
Barbell Zercher GM x 10
3 pairs
Band Straight Arm Pulldown x 20
Kettlebell Row x 12
4 pairs
Neck Harnesses Extension x 15+
Single Leg Reverse Hyper x 12
3 pairs
No DE squats or deadlifts, or iso deadlift or whatever the hell I’ve been doing today. I use an Average band for the straight arm pulldowns and the in-roading was severe enough to make me grimace and moan. My lats were cramping. Another great one.
Band Pullapart x 25
Band Pushdown, knuckles to floor x 25
DB Rear Delts x 25
DB Floor Press x 25
Glass Rows x 15+ x 3 sets
1-1-1-1 Pushups with miniband across back x hard to count, maybe 8-11? x 3 sets
Curls with DB then KB x 15/12/8 pryamid up for 3 sets
DB Tricep Extension, Lay on Floor, DBs Rest on Floor x 20 or less
Overhead Band Extensions with Monster Mini x 25
3 pairs
Porch workout. Band Pushdowns rolling thumbs down at the bottom and DB floor pressing in the warm up really tuned up my triceps. They were doing most of the pushing on the pushups. Which is good, doing banded inclines for the last few weeks really had my pecs trying to take over the “bench press” motion. The dead-stop extensions were killer too. My triceps were ecstatic!
My g.f.'s kid brother is a Marine. He’s bouncing back fine now, but like 10 days ago he contracted the virus. The brass sent him to Marine Base Quantico to quarantine while he recovered. My woman, slightly confused is telling everyone that he’s “quarantined in Guantanamo.” Corona is no joke, but I about lost it. The first time I corrected her, but now I just nod in agreement and say " straight Cuba bro."
Suitcase walk with exaggerated arm swing, broomstick PBN x twice
Barbell Floor Press
225 x 2
235 x 2
245 x 1
Band Internal Rotation with 5 count eccentric x 5 reps
Dip Machine x 12+
4 pairs
Band Scap Pushdown with 5 count eccentric x 5
Chin Ups x 4/4/3/10
4 pairs
DB Combo Delt Raise x 12 each way
JM Press x 12
3 pairs
Tried for a second rep on the floor press with 245, it went half way up, the died. I could feel myself loose tightness on the right side, then my right elbow flare out and from there I just couldn’t make my arm straighten the rest of the way. Like my shoulder blade came away from my ribs.
It’s not great to fail on Max Effort day, but it may be worth it if you can identify your breakdown.
After machine dips I tried some real dips. Again, I couldn’t keep my shoulders “down” enough. Like my clavicles and my shoulder blades (shoulder girdle!) just wanted to come away from my ribs.
I got chins x 3 with 49 pounds worth of chains and BW x 10, that’s cool.
I’ve had a little success working on my right side rib meat. It was so weak that I couldn’t really effectively train my right upper quadrant. Then it got a little stronger so I could develop some lat/shoulder/tricep. Now everything has “caught up” and the sub scap stuff in the weak link again.
It’s time to double down and really get after it. I’m going to progress from band subscap stuff to scap dips and maybe something like landmine presses to get that reaching, shoulder blade front to back motion.
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