That’s pretty cool, I didn’t expect that. A town spots club 120+ years old is crazy to think about. That’s like 600 years in US time.
A quick search says that lacrosse was popular all over the British world in the late 1800s and that it was in the Olympics in 1904 and 08. I thought it was just something that got cool during my childhood.
I didn’t know it was played elsewhere either. In my area, it’s a rich kid sport. Always looked fun though.
5-15 Isometric Day 1
Get loose
Bench Iso, Sticking Point (inches from lockout) x 25+ sec x 4 “sets”
Goblet Squat, Iso Hold at Parallel x 30+ sec x 4 sets
Romanian Iso Hold, at Knees x 35+ sec x 4 sets
Seated Cable Hold At Sternum x 40 sec x 4 sets
Tibialus Raise against wall x 13
1 Leg Calf x 13
4 pairs
I scooted high on the bench and pressed the barbell into the bottom of the hooks on the rack for the bench Iso. It worked well, I could leg drive and walk my shoulders back and arch and raise my chest and pull my shoulders back, practicing all the good bench stuff, while driving into my sticking point. By the end I was pretty much locking out my arms because I was able to sink my shoulders so low. It was too friggin hard to hold for 40 seconds.
I elevated my heels for goblet squats. I started messing with that last week, only I had like half of my foot up on the plates. At the bottom I’d sloppily shift weight back to back to the back half of my feet and get light on my toes. Once I swear my toes were off the ground. Today I put just my heels on the edge on the plate and it worked much better. In haven’t done that since I was like 17 but Flap says it’s cool.
For the Romanian deadlift hold I rigged up a little shitty band to pull the bar away so I could practice keeping the bar close with lats, even though the weight barbell weight was not lat-tearing.
I like the Isometrics. They’re weird at first but once I settled in and started breathing I could adjust my posture and position and get tension where it was supposed to be. Like off my lower back and shoulder and onto my glutes and tris. Or off my forearms and into my back.
5-16 Gap Workout #1
Alternating toe touches for a few, band upper back stuff for a few. Very limited
Rear Delts on Reverse Pec Deck x 12+ x 4 sets
Rear Delts on Cable, Standing x 12+ x 2 sets
Dumbbell Side Delts x 12+ x 4 sets
Band Tomahawks x a bunch
Reg Curls x 15ish
Wrist Roller x forward then backward twice
4 rounds
Dumbbell PJR Pullover x 12ish
Incline DB Curl x 12+
Rope Chin Up x 2 single reps
3 rounds
Standing Hip Flexion x 13
Lunging Hip Flexor Stretch x 4
3 rounds
Sculpting guns on a Sunday. I missed rope chins, they are cool and I suck at them again. Somebody snapped the rope on the wrist Roller then tied a knot so it’s super short and easy to roll up now. When I was getting the fat rope for rope chins I had to move the Battling Ropes and like 4% of me considered trying them out. Maybe next time. Also, Say Rope Again!
5-18 Concentric Day #2
Get loose
Bench Press x 8 x 4 sets
Goblet Squat x 8 x 4
Arnold Press x 8 x 4
Dumbbell Romanian Dead x 8 x 4
Bent Row x 8 x 4 sets
Tibialus Raise against Wall x 15
1 Leg Standing Calf x 15
4 pairs
My lower back is talking a beating from the squats and RDLs so I used dumbbells for the bend over today. So much smoother and easier! School is out so more punk kids are turning up in the gym every day. Many youths lift have lifted in school and understand gym etiquette so it’s OK.
Piriformis stuff
1:52 this guy shows you the Glute Minimus and says it’s the most important medial (internal) hip rotator.
2:00 dude says if the glute min, the main medial rotator is weak the Piriformis, sartorius and bicep femoris, the main hip lateral (external) rotators will get overworked and tight causing hip/low back/disk issues.
3:00 this could also tighten up your IT band
4:00 dude shows a “Toe Clam” or reverse clamshell type move while holding a soccer ball between the knees to work the Glute Min and take stress of the Piriformis and everything else. He gives a lot of instructions about hip, knee and foot position.
5-20 Eccentric Day #2
Get loose
Close Grip Bench, 9 count eccentric x 4 reps x 4 sets
Goblet Squat, 9 down x 4 x 4
Nordic Hamstring Curl Eccentric, 9 count down to box x 4 x 4
Seated Cable Row, 9 down x 4 x 4
Reverse Clam x 15 x 2 sets
Glute step out x 8 x 4 sets
Standing Hip Flexion x 15 x 3 sets
Sprinkled in with main work
Early morning while Youthie slept. That’s fun. Eccentrics are getting smoother, weights are creeping up and rests are getting shorter. Solid workout.
BTW…this guy shows a little too much man ass in this video. But nonetheless it was damn informative.
Poor guy can’t hang dong for clicks, he’s gotta hike up the shorts.
Yeah, I like the visual and all the cues. I was messing up that move for awhile by not jamming my hips forward like dude shows, and not thinking about leg/hip angle. Reverse clams felt much better today.
Another hip video. This one is cool, dude shows 2 tests to see if your hips or uneven or if one of your glutes is lagging. At 1:45 he shows the Trendelenburg Test (standing on one leg) and explains how to interpret it real easy. Then shows what’s weak and what happens to you hips if you move like that.
I’m personally not into the 90/90 hip stretch he shows.
At 4:50 he shows a cool stretch (The Teapot) that hits your whole side from armpit to knee. (Holy shit, I was tight through my mid back and ribs.) That’s a move I’ll keep.
Then he shows Hip Hikes (6:20) Laying Leg Abductions (7:35). Followed by harder Hip Airplanes (8:00) and squats with a band pulling against your glute (9:40). Good cues and little visuals highlighting the muscles and stuff.
Then he lays out a plan to Test, Stretch, Strengthen (progressing from easier moves to harder moves) and then Retest to see if it’s working.
Maybe nothing, maybe something. Anyway, I’ve been watching these little videos for years now and it seems like skinny lifters who are also therapists (like Squat University Guy and Knees over toes guy) have finally got the correct plan/presentation for these issues.
Do a test to see what’s up
Do some stuff
Retest to see if it helped
Continue the stuff in a planned progressive way
Retest
That way you know what your trying to fix, if you’re fixing it, and when you’re done. Some guys were talking about chiropractors and how everyone always needed treatment and it never ended. Dumb videos about sore shoulders and hips were like that too. But testing and re testing gets you off the merry go round and on track. Just like lifting, where you bench, do some stuff, then see if your bench went up.
Some Solid stuff that popped up from Brian Huntsman for lower pecs. Dude shows a real nice visual of what it looks like when you push through your shoulders vs pushing with your chest. And what it looks like when your using delts not pecs. And the subtle adjustments to get tension where you want it.
Using the cables, set chest-ish height, supinated grip, kinda scooping from below and pulling across your chest. 2 arms standing, 2 arms seated on an incline bench to create a decline chest angle, and standing using 1 arm with opposite hand on pec to feel contraction.
Using the pec deck, with the hips pushed forward to create a decline and get the low pec fibers in the with the arms of the machine. Really nice picture of this in that one pre video still shot. Pushing with elbows to take forearms out of the move. Or hands on the handles, Adduction motion and then a little press-out at the end to put the extra squeeze on it. That’s a cool little tweak.
Decline pushups with a supinated grip, or with a twist for more pec or with a (an?) Hindu Pushup swoop and arch to create a steeper decline.
5-22 Gap Workout #2
Rear Delt DB Raise x 12+ x 4 sets
Rear Delt Extension with Band x 15+ x 3 sets
Side Delt DB Raise x 12+ x 4 sets
Front Delt DB Raise x 15 x 2 sets
Band Tomahawk x 40
Band Preacher Curl x 40
COC Gripper x 5
3 rounds
Band Overhead Extension x 40
Band Hammer Curl x 40
DB Reverse Wrist Curl x 15
3 rounds
DB Floor Rolling Tricep x 20 then DB Floor Press x 20
Alternating DB Curl x 15 then hammer curl x 15
Gripper x 5 then reverse wrist Curl x 15
Twice around
Home with Youthie. Program said today was main workout with this beach focused workout tomorrow. Switching them around and doing this one at home today works out better with Daddy Duty. Or maybe I pussed out and rearranged instead of going to the gym early early today.
5-23 Isometric # 2
Get loose
Bench Press Iso at Sticking Point x 35 sec x 4 holds
Goblet Squat Iso at Parallel x 35 x 4
DB Romanian Deadlift with forward pulling band x 35 x 4
Seated Cable Row Iso at Sternum x 35 x 4
Standing Hip Flexion x 20 x 3 set
Paired up with foot elevated deep lunging hip flexor stretch x 5
After a couple weeks practice I’m good enough at the isometric holds that they are really tough.
Bodyweight is 220.6, still creeping downwards. My woman has really figured out her diet/weight loss and is making steady progress. She didn’t want to eat pizza or ice cream or anything good to derail loss gains, so I had to use walnuts, toast and a few extra hard boiled eggs for my Saturday high calorie zig-zag. Then a nice ribeye for a little extra fat on Sunday.
That shit worked, and progress weights and with the cut both continue.
Friday I was feeling paranoid about cutting too long and losing muscle. Or messing myself up not eating enough in an Accumulation/Hypertrophy Program but today I feel less crazy and physically OK.
I get it. Don’t want to give up those gainz! I get the same way, but ultimately its probably the better choice. Keep thinking maybe its time for the TRT. I’m not getting any younger, and I am tired more often than I’m not. But I’m too cheap and I’m only 39…its not my dad’s 39 or my grandfather’s 39. I have time at least I hope.
Yes these are great… Good job with the isometrics. I never managed to enjoy or get a benefits out of them. The overcoming ones at least.
Never loved the Barbell rows either honestly. It’s too much arms, and it turns into a full body stuff easily
I think I’m with CT on this. You most likely won’t lose muscle unless you start being sub 9% or are being in a deficit for a really long time, or your life already stresses the F out of you.
I’m most likely the leaner I’ve ever been in a loooong while at a soaking wet 181lbs and I gained 1 cm on my arms lol.
But I have the same paranoia. Had at least, less now that I’m as lean as I wanted to be.
For years, like since college, every once in awhile I consider messing with the hormones. And always decide that I’m not doing everything else well enough to make that jump.
Like it’s silly to think about needles when I can’t go a week without beers or get 250+ grams of protein/day for a month straight.
That’s good, I’ve got a few pounds to go before I hit 9% bf.
I think Isometrics are definitely more useful Non Maximally, with less crazy straining and longer TUT.
I did “Functional Isometrics” where you lift the bar from pins, move a few inches and hold in key spots of the lift for 3-6 seconds after a back injury and that got me back to full ROM legit added 100+ pounds to my deadlift. Without doing full ROM deads or adding much weight to the isos.
I also did holds with an empty barbell in “Power Positions” (like barbell at knees inn the clean or at the top of triple extension in the snatch) from an old C.T. program and they felt useful to improve technique, but I don’t have hard numbers for results.
The coolest form of overcoming isometrics I’ve seen has been powerlifters using chains. Bar weight stays constant, I don’t know 50-60% or something. Then they just keep adding sets of chains and bar speed slows and slows. Eventually there are so many chains the bar slows to zero as they hit the sticking point and they just kinda grind into it for a couple seconds.
Another from the guy who pulls his shorts way way up.
Instead of a Monster Walk, he says do Wobble Walks to hit Glute Min and Glute Med and not hit piriformis. Maybe you can see in the still picture, knees are box straight, toes are slightly turned in and dude kinda wobbles to the side with a small step. Instead of a wider, bigger step with knees bent and toes out as in a Monster Walk.
Anyway, I just had to try this little move out, I felt it just where I was supposed to and it Burned my pathetic hip joints in seconds. Dude is making me a believer.
