5-25 Concentric Day #3
Get loose
Bench Press x 6 x 5 sets
Goblet Squat, Heels Elevated x 6 x 5 sets
Arnold Press x 6 x 5 sets
DB RDL, toes elevated x 6 x 5 sets
Bent Row x 6 x 5 sets
Tibialus Raise x 20
1 Leg Calf Raise x 20
3 pairs
Weights are heavier and motions are smoother. When I put the barbell down after benching but was even in the rack instead of all slid over to one side.
Jesus 100 lbs! That’s incredible! But yeah I like these isometrics as well
That sounds really fun to do…
I tried doing med and min glutes stuff many times. I just gave up and went back to squatting. I probably should do it every day or every training but my sessions are already so long
Your child is adorable!
Also, thanks for some great rehab videos. Very timely, as I’m still battling some hip pain and will be trying a few of those movement above!
Thanks man, she’s a little beauty! How is your little guy?
I hope you get something out of the videos. I’m loving the internal rotation stuff lately and a few guys have had success training their hip flexors with seated or standing knee raises. Maybe this is the year we conquer our hips.
Hey Flats I hope you don’t mind me jumping in with a question but when it comes to stretches and working through issues you seem to be a wealth of knowledge. I am having a shoulder issue at the moment which I am sure is a bicep tendon. I had it a bit over a year ago and it seems to be the same. I cant remember (other than massing the shoulder and pec tie in which was painful) what the physio had me do in terms of stretches or warm up movements. Seem to remember doing some light dumbell rotations and some static dumbell holds on the preacher bench. Any clues or suggestions for warming up the area or stretching ?
Question are cool! Without more traffic in here I’ll never hit 10,000 posts to escape to Training Log, Part 2.
I like some External Shoulder Rotation move to move my shoulders back and take some tension off my biceps. I usually do “Band No Monies” for that.
Then a move to pump up the “top” (distal) part of the bicep. Something where the bicep elevates your shoulder, while flexed. Like what happens in a squat. I do high rep (25-35+) band uppercuts for that.
Then something to lengthen my bicep. I do band Hammer curls
A couple - few weeks of those moves usually calms things down.
I know medical types use isometric holds and slow eccentrics to treat tendonitis. I can 100% imagine doing a 1 arm preacher curl hold, getting good external shoulder rotation, lowering a few inches, holding…and repeating working your way down. But I haven’t tried that myself. Maybe @j4gga2 could recommend a specific routine.
If all of that seems like too much you could try some Incline Curls. Sit on a pretty steep incline bench, externally rotate your shoulders, puff out your chest, turn your palms out, and do some curls. Start slow and get a nice stretch and good contraction. @bighdx may have more info.
5-27 Eccentric Day #3
Get loose
Bench Press, 9 sec down x 3 reps x 5 sets
Goblet Squat, Heels Elevated, 9 sec x 3 x 5
Nordic Hamstring Curl Eccentric, to bench, 9 sec x 3 x 5
Seated Cable Row, 9 x 3 x 5
Standing Hip Flexion x 20
Lunging Hip Flexor Stretch x 5
3 pairs
Good workout. I got ass to trout or dick in the dirt or whatever a deep squat is called a few times. Right upper back/neck is starting to take a beating. Soon I’ll rotate to a body part split and give it a rest from all this frequency.
Thanks so much for taking the time mate. Whats the timing and frequency for this stuff? Would you do these at the start of the session to get warmed up before squatting or pressing ?
Frequency! Oh yeah, sorry man. Yes, I would do these at the start to get warm/loose before moves that irritated the bicep. I do No Monies mostly every gym day. It looks like you’ve got bicep killing moves every workout, you could maybe do a rotation, like no Monies and uppercuts on days where your arms go overhead. And no Monies hammer curls before deadlift. Or something.
Alright! Another week and a half with this Thib’s routine and that’s it. A month on full body routines, not exactly going to muscular failure, spreading the work around without really blasting anything in particular.
For the next few months I go to a 4 way split with 1/week frequency and like 3 lifts per bodypart. There are just a few things to decide on.
For leg day, is that squatting and hinging same day? Or alternate 1 week squat, 2nd week hinge? Or squat on leg day, hinge on back day?
Should there be separate days for chest and then shoulders in the common way? Or should they go together, same day, John Meadows style? That seems to work pretty well for a bunch of guys.
Less important. Triceps with pushing and biceps with pulling? Or opposite, like biceps with chest and triceps with back?
10 whole days to fret about it! I hope this doesn’t effect my gains.
That’s my vote.
A case could be made for all of these so I don’t think you should stress over it… personally, for enjoyment, less wamr-up time and longevity I would use this approach:
• hinge with back
• shoulders with chest
• tris with pushing, bis with pulling
I appreciate the input! It seems like you guys agree about the most important part, hinge with back. Squat/hinge every week.
BW Update
I weighed 220.2 this morning. It Feels like I’m losing momentum and weight loss has slowed down. Then when I check the records, everything is OK and I’m down the same 5 pounds per month that I have been every other month. I even got off track a little this week with chips/beers/ Butter Finger Pie when we had a cookout for some hungry Marines who came to visit.
The woman’s brother is a Marine guard bro stationed in DC and just made e-5 and he was pretty hype. He brought his little muscle head powerlifting Marine buddy with him, we had some beers and talked lifting. Then the dudes got to pet dogs and hold a baby for a little R&R.
At home arms workout with Youthie later today.
5-29 Gap Workout #3
Reverse Clam
Laying Adductor
Jane Fonda
x 15+ x 2 sets
DB Rear Delts x 15/15/12/12
DB Side Delts x 15/15/12/12
Band Rear Delt x 15/15/12/12
DB Front Raise x 15/15/12/12
Band Preacher Curl x 35/35/25/25
Band Tomahawk x 35/35/25/25
Paired
Band Hammer Curl x 35/35/25/25
Band Overhead x 35/35/25/25
Paired
DB Curl x 12+
Rolling DB Extension x 12+
COC Gripper x 5 reps, 2 count close
3 times around
Shirtless home workout. Nice pump.
I think I was shrugging my shoulders or rolling them forward or something on Thursday. My shit is real tight across my clavicles and the front of my neck.
In the future (a week from now, I’m counting the days) in going to get down on some neutral and supinated grip actions so I can keep my shoulders depressed and the tension off my front neck muscles. The neutral grip chest press machine and 1 arm DB rows (elbow close to ribs) I was doing last month were really reinforcing that nice anti-shrugged position.
5-30 Isometric Day #3
Get loose
Decline Bench Iso (near top) x 30 sec x 3 holds
Goblet Squat Iso (parallel) x 30 x 3
RDL Iso with Forward Banded Dumbbells x 30 x 3
Cable Row Iso with semi supinated grip x 30 x 3
Extras worked in
Tibialus Raise x 20 x 3 sets
1 Leg Calf x 20 x 3
Transverse Crunch x 4 x 3
Standing Hip Flexion x 20 x 3
Skipped the lungey hip flexor stretch, might have twerked left groin a little.
Hey flats. How are you funding the knees over toes guy stuff? Any benefit from those?
Hey man! It’s been awhile.
Anyway, yeah, Beneficial! The hip flexions have definitely paid off. In the past, after squatting a few times my hip would get really tight and painful. After strengthening the hip flexor I’ve been squatting 3 times per week without blowing my hip up.
Elevating my heels on the (goblet) squats helped me move a little better, stay up straighter, get a little lower and load up my quads more. I picture dude in my head when I goblet squat, chest up, elbows above thighs, knees/hips pushed forward. Real nice. Before I looked like a monkey humping a football, round backed and slumped forward goblet squatting.
Instead a circling around, going nowhere on calf and tibialis raises dude gave me some numbers to shoot for and I’ve made some progress this month. I haven’t tried to dunk or anything, but my feet and ankles feel more sturdy and “active” instead of stiff and flat.
The Elephant Walk dude shows is a great way to stretch hamstrings and get the SI joint moving freely. That and elevating toes on RDLs has helped me feel hamstrings and not use too much lower back.
Here’s a couple pics of a snake swallowing a little bird in the driveway. The natural world is tough on the youthful!
Consider this 1 more reply closer to 10k then… appreciate the links to the recent videos btw!
