I’m actually quite not sure! Most common injuries in volleyball are either ankle sprains or rotator cuff issues
To put things into context, my SI problem happened in medical school. I had to do conditioning in high school when I was playing, and that conditioning aspect was gone by college and medical school but I kept playing volleyball. That’s probably why I got injured
Hmm not sure what those are? Luckily, all I had to do was some basic core rehab exercises and stretching my very tight hamstring
That’s a cool point about the conditioning and “base” that we build up in high school and then abondon when we just focus on 1 activity. So we can then get injured.
I’m going to have to get down on some jumping jacks, skipping and pushups.
Shrugs with the weights hanging off little bands
x 20 x 4 sets
Chinese Row
x 12 x 4 sets
Face Pull with Band Overhead
x 20 x 3 sets
Band Tricep Pushdowns then Extensions
About 40 seconds of work and 30 seconds of rest x 4 times
Kaz Press
x 12 x 3 sets
Chain Floor Tricep Extensions
x 20 x 3
Good workout.
Between rows I did some shoulder internal/external rotations, bent over at the waist, with a kettlebell hanging in my hand, focusing on rotating my upper arm bone in the socket. I held my off hand against my ribs so I could make sure not to let my ribs flare or arch my back or do any fruity stuff to cheat the rotation. Better Rotation = Better Rows.
I also did the same thing with my wrist in a band anchored overhead, when I did the facepulls. Easy and effective!
Triceps after back was cool. I definitely had more juice than doing them after chest/shoulders. Chain extensions were really noisy and obnoxious. Cool!
1 Active Feet. Don’t let arches collapse and make knees fall inward. (2:30)
2 Stretch Calf for ankle mobility (3:30)
3 Loosen hip flexors with Couch Stretch because tight ones pull you into butt wink. (4:30)
4 Loosen Adductors because tight ones pull your hips forward and under at the bottom (7:00)
5 Torso Stability from planks, side planks and suitcase walks. (9:00)
The family and I went for a nice walk through the woods yesterday. The weather was perfect and we were having a good time so we went the long way instead of the short way a couple times. I woke up a little bit stiff this morning, I guess I went just slightly over my capacity. So far it seems like I’ll survive, but I’ll follow the advices of Stuart McGill and do a shorter distance, more often.
After hearing from Cross Fit guy in the Ask Me Anything I’m really missing EMOM stuff and the conditioning and work capacity it builds. I’m not really ready for a ton of bending over and squatting down to do thrusters and clean and presses, so I’ve decided to try pushing the wheel barrow a short distance with brief rests.
It seems like a good idea because it’s full body without having to really get under and weights, lift anything over my head, or squat down. I think I’ll go up and down an incline to make it a little tougher and unlike the sled the wheelbarrow is tough on the way down too.
Hopefully I can spend some more time outside doing vigorous stuff that feels vaguely athletic and be at peace with my boring, safe gym workouts for awhile.
Arm across chest stretch and hip hikes on all fours to get some spine rotation.
Suitcase Walk and upside down kettlebell walk for some stability.
Straight Arm Cable Pulldown, overhand grip
x 15 x 3 sets
1 Arm Chest Supported Row, Neutral Grip
x 10 x 4 sets
Cable Pulldown, close Semi Supinated grip
x 12 x 3 sets
1 Arm Cross body tricep extension
x 20 x 3 sets
DB PJR Pullover
x 12 x 4 sets
Band Pushdown then overhead extension when I got tired
x 40 seconds work and 30 seconds rest x 4 times
Another great one. Still down week, trying for a rep or two in reserve, but I was feeling so good it was hard to keep the lid on.
I did some internal/external shoulder stuff between sets of rows. Here’s Donnie Thompson. The band pulls arm “out”, lat stretches and thumb rotates down (internal rotation). Then you suck the shoulder back in as you rotate thumb up (external rotation). It makes rows feel nice. Then I did that with the band overhead for pulldowns.
On band Tricep Pushdowns I used Thib’s 40-30-5 for maximum lactic acid pump. It was a nice burn.
Hey flats, if you could do just one exercise to grow the long head and medial head of the triceps, what exercise would that be? overhead cable tricep extension?
I like neutral grip for medial head. You need your arm fully straight to hit that little short muscle.
And yeah, overhead on the cable is good for the long head. Especially if you can kinda push your elbows Out to stretch the tris, then push them together to emphasize the contraction.
This little guy does a pretty good job of putting the two together.
Once you’re comfortable with that and have slightly more time, try some neutral pushdowns for medial head/peak contraction then some PJR Pullovers for long head/stretch position.
Today was supposed to be some kind of sled/legs day, only I pushed that shit to Friday. I was stiff Monday and had some nerve pain BS Tuesday. Waking up today I was like 50% better and the pain decreased as I got moving. I’m hoping I’ll be 100% tomorrow and ready for world’s easiest leg day Friday.
So today became Chest Day. Everybody likes working on the Hood!
10-27 Chest Biceps
Get loose
Pec Deck, Lean Forward for upper pec emphasis
x 15 x 3 sets
Converging Decline Press Machine
x 11 x 4 sets
Smith Incline Bench
12 x 3 sets
Wrist Rotation x 4
Reg Curl with Kettlebell x 15
3 pairs
Wrist Roller x backwards then forwards twice
Incline Curls with Chains x 18
3 pairs
Good one. I alternated between chest workout A and chest workout B and it’s been 3 weeks since I did these lifts. Plenty of time to recover and "Digest the Workout. The reps I left in the tank last time turned into strength to use more weight this time. Fun!
Iso Adductor Ball Squeeze x 10 count
Clamshell x 10
2 pairs
Abduction Iso Knee Spread x 10 count
Adductor Raise x 10
2 pairs
Deadlift Iso
Pin 4 x 3 “reps” x 3 sets
Pin 3 x 3 reps x 3 sets
Between “sets” of DLs I did
Ham Curls x 15 x 2 sets
Leg Extensions x 15 x 2 sets
45 Back Raise x 8
Heels Elevated BW Squat x 8
Then Calves
Tibia Raise x 20
Standing Calf Raise x 20
3 sets
I was going to leave, but I couldn’t face the weekend with a flaccid upper body.
Band upper body circuit (1 move for back, chest, bicep, tricep, delt) x 15 x 3 rounds.
Easy but good, no pain. It felt nice to flex my atrophied quads. I wore my briefs for the deadlift Isos because I was using an outside shoulder width stance. BW is low and legs are skinny so they went on like regular underwear.
Matt trying to sell you on Conjugate, emphasizing rotating your lifts and using assistance to target weak points. A few cool shots showing a lift on week 1 (straight bar bench with bands or SSB box squat) then a similar but different lift week 2 (football bar bench & pauses in eccentric with chains or Bamboo bar squat).
Dynamic Effort stuff. If you want to use the DE method year round, use 35-45% bar weight (+25% accommodating resistance). In Wenning’s opinion, the twenty years ago, Westside recommendations of 50-60% are too much to use long term. Lots of cool clips of different moves like dynamic shrugs out of the rack (or not very high high pulls) for DE pulling or Bamboo Bar squat for DE squat. I think dude does a depth jump with a kettlebell for extra Kinetic Energy. Exciting!
