Thanks so much! I’m really fortunate.
Kiddo just had her 1 year checkup with the doctor and she’s doing great.
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Fight on my men
I am hurt, but I am not slain
I’ll lay me down and bleed awhile
And then I’ll rise and fight again
12-16 Shoulders/Biceps
Rear Delts on Cable
10 x 20
20 x 20
30 x 15
Lean Away Side Delts, DB
10 x 20
12.5 x 16
15 x 13
Arnold Press
25 x10
30 x 10
35 x 10
40 x 10
Rear Delt DB Swing
20 x 25
25 x 25
Wrist Rotation x 15/12/12
Spider Curl, band+ db x 15
3 pairs
Wrist Roller x backward/forward
Alternating DB Curl x 15/15/12
3 pairs
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Every single time I come in this log I look forward to seeing a very specific array of words. Yet, nothing but disappointment shrouds my very mind. Where is the “get loose” Flats. You ruined my night 
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Ha! I skipped the intro today. It was cool until the Arnold presses, then I had to loosen up a a little to get into the bottom, stretched position.
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Ez deload
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Don’t let stability stuff like your rotators or posture stuff like your mid back inhibit your strength. If you want a 585 incline bench you need rotators that can support 585. And if you just rely on the main lifts you might get stuck with 500 pound rotators.
Here’s the Poliquin aqw34e6tyuirticle Wenning references. Charles gives us a chart showing how strong our shoulders/arms should be for a 350 bench.
This is Louie Simmons “Web” for stuff you should work up to for a 400 pound bench.
Floor Press 385
2 Board Press 440
4 Board Press 475
Close Grip Incline 315
Seated Press 225
100 pound dumbbells 18 reps
125 pound dumbbells 10 reps
225 Bench 20 reps
275 Bench 15 reps
315 Bench 10 reps
490 Reverse Band Bench with Average bands at 7 feet
Speed Bench 185 + one set of minibands or 2 sets of 5/8th chains
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Some stuff about how to Get Loose.
This bro is hanging to lengthen his tight lats and low back.
-Hang
-"Pull’ with your heels to engage hamstrings and take pressure off back.
-Exhale to pull your ribs down towards your pelvis and turn on abs
-breath in, “pushing” the air into your back
to make it special, really focus on your left heel and right arch and big toe.
Some lady showing a short stretch routine, sitting on the ground and doing mostly reaching type moves. I thought this was pretty cool. Its a lot like the same routine I’ve been doing since middle school wrestling as a boy, only dynamic/moving vs the static stretches from the old days. Its good to get your ass on the ground. Additionally this lady also advocates that splits up against the wall groin stretch (like Yuri Belkin and Knees Over Toes Guy) that I haven’t been doing.
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12-18 Lats/Triceps
Get loose
stretch lat/pec an do dosome low trap raises
Straight Arm Pulldown
40 x 20
60 x 17, 15
1 Arm Chest Supported Row
70 x 10
95 x 10
120 x10
130 x 10
Close, Semi Supinated Pulldowns
120 x 12
140 x 12
160 x 10
Cross Body Cable Tri Extension
10 x 22
20 x 22
30 x 20
40 x 15
PJR Pullover
55 x 13
70 x 13
80 x 11
65 x 13
Band Pushdown into Overhead Extensions
x about 40 x 3 sets
I went so hard on cable tris that I was tired for the PJR pullovers.
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12-20 Ham Legs and Calves
Get loose
Band glute walk x 8
Nordic Eccentric Action x some
Leg Raise off bench x 15
Band RDL x 15
4 rounds
Power Dead Iso Function
x 3 reps x 3 sets x pin 3, 2, 1
Laying Adduction, level 1 on smith machine x 20
45 back raise x 16
3 pairs
1 Leg Reverse Hyper
20 x 12 x 3 sets
Weighted Tib Raise x 12
Weighted 1 Leg Calf x 12
4 pairs
Getting loose I did some pigeon stretch, using a bench to make the position easier. Thanks kneesovertoesguy!
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12-22 Chest/Biceps
Get Loose
Pec Deck Leaning Forward for Incline
x20-15 x 3 sets
Incline Smith Press
x 10 x 4 sets
Converging Decline
x12 x 3 sets
Wrist Rotation x 10ish
Arnold Curl x 15ish
3 pairs
Wrist Roller x backwards/forwards x 2
Incline Curls with Chains x 20
3 pairs
Pre-exhaust went from feeling cool to feeling like getting tired for no reason today. I had to use less weight on the last sets of incline and decline, instead of building up to a tough 3rd set in a natural way. Shit went from great to stupid. I hate when this happens. I could easily plan better and pick correct weights beforehand to hit my sets properly. And if I do that, I may as well plan in a little variety of weights/reps.
Just like that, its a routine overhaul.
2 Likes
12-24 Traps/Triceps
get loose
Seated Db Shrugs behind back
20/25/30 x 21 reps
Chest Supported T-Bar Row
80 x 10
95 x 10
110 x 10
120 x 10
Wide Pulldown to Forehead
110 x 12
130 x 12
140 x 12
Neutral Band Pushdowns with back wrist lever between sets
Monster Mini x 30
Light x 20, 18
Monster Mini x 25
Kaz Press with front wrist lever between sets
27.5 x 12
35 x 12
42.5 x 12
45 x 9
Bench Dip x 15
Overhead Band Extension x 20
3 pairs
A few recent high scores, a few laughs with the bros. Good workout. Reg and Arnold were right, Bench Dips are great to hit the middle tricep. Arms got pumped!
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Merry Christmas Flats
Get loose
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Thanks man! I hope you had a great Holiday too!
Did you get those CDs you wanted?
12-26 Quad Legs
Get Loose
Tibia Raise x 20
Standing Knee Raise vs green band x 9
Nordic Hinge x 10
Front Foot Elevated Lunge x 9
4 rounds
Heels Up Goblet Squat
30 x 5 x 5
Plank with elbows elevated
Seated Hamstring Curls vs Monster Mini x 25
3 pairs
Reverse Hyper x 20
Seated Calf x 20
3 pairs
Decrepit Leg Day.
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12-28 Delts/Biceps
Get loose
Lu Raise x 12ish
Cuban Press x 12
4 pairs
Rear Delts on pec-deck
60 x 13
70 x 13
80 x 12
Smith Overhead Press
25 x 10
30 x 10
35 x 8
Wrist Rotation x 15/12/10
Spider Curl, band + DBs x 15
3 pairs
Wrist Roller x backwards/forwards twice
Alternating DB Curls x 12+
3 pairs
Today I got to the smallest bumper plates for Lu Raises and used 40 x 12 on curls. And i had some crisp, clean new gym clothes. Showin’ off big tyme!
3 Likes
20 weeks of isometric deadlifts from Thibadeau. I was Just saying I needed to do half a year of iso deads. 1.2 m Depth jumps by May!
Block 1 (weeks 1-4): Basic overcoming isos, sets of 6-9 seconds, single efforts. Using 3 positions per lift.
Here I would normally recommend increasing sets for 3 weeks and deloading for 1 (something like 2 sets/position, 3 sets/position, 4 sets/position, 2 sets/position)
Block 2 (weeks 5-8): Overcoming isos series: each set has 3 efforts (reps) of 3-5 seconds with 3-5 seconds of rest in between efforts.
Same set progression as previous block
Block 3 (weeks 9-12): Contrast I: Each set has a single effort of overcoming isos for 6-9 seconds, 1 minute of rest, followed by 3 max effort vertical jumps (for deadlift or squat)
I would only use 2 positions for the lift and follow the same sets progression as previously mentionned.
Block 4 (weeks 13-16): Contrast III: Each set has a single effort of overcoming isos for 6-9 seconds, 1 minute of rest, followed by 3-5 DB jump squats
Only using 2 positions, same sets progression
Block 5 (weeks 17-20): Contrast II: Each set is as follow:
Max effort overcoming isometrics 6-9 seconds
1 minute rest
3 Altitude drops from 20cm higher than max vertical jump
1 minute rest
Max effort overcoming isometrics 6-9 seconds
*Only use one position (normally, sticking point) but use the following sets progression
Week 17: 4 sets
Week 18: 6 sets
Week 19: 8 sets
Week 20: 2 sets
Two long ones. A strong dude is having some issues with his bracing, causing him some pain. Now his lifts suck and his strength is down like 30%. Dude breathes into his chest extends his lower back too much. And initiates the dead with low back, not ass and legs.
Tate has him “breathe into his back” and shift his head back to brace better in the squat.
Then Sam rests his hand on dudes lower back, so it stays neutral and strong, while he generates mondo tension in his glutes with the bar on the floor.
Then a therapy dude trying to teach that same action with different methods.
Then Lee Boyce showing some iso deadlift action.
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12-30 Lats/Triceps
A few stretches to Get Loose. Mostly that pigeon stretch with a bench for hips/TFLs and piriformis. Those guys got painfully tight on the 3rd day after squatting.
Wide Grip Straight Arm Pulldowns
x 15 x 3 sets
Single Arm Neutral Grip Pulldowns
x 10 x 4 sets. Up to 120 per side. Theoretically I’m strong enough to chin up.
1 Arm DB Rows
x 12 x 3 sets
Wrist Lever on Pinky Side x 12ish
Cross Body Cable Tricep x 20
3 pairs
Wrist Lever on Thumb Side x 12ish
PJR Pullover x 15/12/10/12
4 pairs
Bench Dip x 16
Band Pushdowns, use 2 styles to get 40 reps
3 pairs
Another good one. Now that it’s been a couple months it’s clear that the wrist lever stuff has helped elbow pain during triceps.
3 Likes
Man these were gold!
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