The last week has been a little deload.
I have been lifting 3 days a week, only workouts have been getting longer, like an hour and a half, so it’s time for a change.
This week I moved to Upper/Lower x 2 and set a timer for 45 minutes to keep it brief. I did basically the same junk, only tried to keep it to two sets of everything. A few jumps and a few chins where the exciting part.
Some stuff that popped up.
These dudes show Mark Bell an isometric version of the hip airplane.
This guys does the regular Subscapularis/Shoulder internal rotation vs band move. Only he’s got a second band wrapped around his waist and elbow, so he’s Abducting his arm, or pushing his elbow “out” as he rotates the forearm “in.” Dude says it turns off the pec and front of the shoulder and lets you isolate the subscap better.
The return of Flats!!
always good to break things down more
My woman is gonna break my ass down if I keep coming home late!
3-21 RE Lower
Get Ready, Jumps (3 to 18" then 4 to 24" then 3 to 18")
Inverse Curl
-140 x 7
-115 x 7
-100 x 7
-125 x 7
Reverse Hyper
50 x 20
70 x 20
90 x 20
100 x 20
Hanging Leg Raise
x 5/5/6/5
Bent Row
75 x10
95 x 10
105 x 10
115 x 10
Then later 1/2 mile walk with ankle weights.
Lots of these between sets to keep square.
3-22 RE Upper
Neck Extension x 15
Cuban Rotation and Press x 15
Internal Rotation x 15
3 times
Seated Press from PIn 8 +39 Chains per side
a few sets figuring how to get the chains right
45 x 7
65 x 7
80 x 7
Cable Rows with wide over hand grip between sets x 10
Seated DB Shrug (25/30/35/35) x 15
Rear Delts on Reverse Pec Dec (50/60/70/70) x 15
4 pairs
Pressing from the pins with a bunch of chains was pain free. Even though shit was deloaded at the bottom it felt good to strain under some weight at the top. One more “big” lift to use again. Hey Oh!
I forgot to do my chinups and ran out of time for triceps. Frowney Face!
3-24 Lower.
Some stretches and some hip/ab/glute stuff to get ready.
Goblet Squat
40 x 2 x 12 sets
Rack Sumo Iso Deads
Pins 4,3,2 x 3 x 3
Band Internal Shoulder rotation in deadlift position x 12
Elbows elevated plank, lift foot up x 5 each foot
Mid back shrug in deadlift position x 12
4 rounds
2 sets of adductor raises on each leg for that soft tissue.
I just slightly exceeded the 55 minute timer.
3-25 Upper
Horizontal Shrug on Chest Supported Row Machine x 20
Cross Body Tricep Extension on Cable x 20
Incline DB Bench, 3 count eccentric x 15
4 rounds
Bnech in Rack, stop every rep on pins
115 x 3 reps x 9 sets alternating grips
DB Shoulder External Rotation x 12/15/17
Cable Internal Shoulder Rotation x 12/15/17
1 Arm DB Row x 10
3 rounds then a bonus set of rows
Chin Up x 1
Alternating DB Curl x 15
Different Grip Chin Up x 1
DB Tricep Extension x 15
2 rounds. Then 2 rounds with 2 chins and 20 reps on the arm stuff.
The card scanner/door lock was messed up at the gym today so I went to the BS strip mall gym across the road. Me and some nice grandma trained in silence for awhile.
Kept it to 55 minutes.
Last month Tim asked me what the hell I was trying to do with my training. It was useful for me to think about it, decide a direction and then Go that direction.
So here’s what I’m doing this month or “wave” of training.
Transition from 3 days of training with 1 lower body day to 4 days with 2 lower body days. For now one lower day is is a “Repetition Day” with no barbell. I’m taking these workouts from the Westside Squat and Deadlift manual so I don’t have to think about it much.
Get my jumps in! I just want to do 10-12, twice a week, to get acclimated to blasting off and landing.
Get used to picking up the pace and not lingering around the gym all day. For the first week I kept workouts to 55 minutes. I’m thinking 50 minutes next week and 45 the following week. I don’t think I’m going to stick to the clock forever, but who knows, maybe I’ll like it.
3-28 RE Lower
some stretches, some prehab moves and some jumps. 4 to 18," 4 to 24" and 2 to 30."
Belt Squat, Heels Up
x 10 x 4 sets
Belt Squat, Flat Feet
x 10 x 4 sets
Belt Squat, Toes Up
x 10 x 4 sets
Straight Leg Sit Up x 12
Chest Supported T-Bar Shrug x 10 then Row x 10
4 pairs
I went like 1:30 over the 50 minute time guideline. I was breathing heavy and sweating a lot by the end. I got to parallel on nearly all the belt squats, really focusing on sucking “in” the tranverse abs and inflating the back-ribs. Legs were a little wiggly afterwards. I’m a little anxious to know how my hips will respond to this.
Hips were good. Making little circles with my knees and doing knee raises has paid off.
3-30 RE Upper
Pec Deck, 1 arm to get across chest x 15
Chest Supported DB Row x 15
Bench Dip Shrug x 10 Bench Dip x 15+
3 rounds
Bench Press + 1 strand of mini band
105 x 6
115 x 6
125 x 6
Spoto Press + whole miniband
45 x 8
65 x 6, 6
Horizontal Shrug on Lever Row Machine x 15
DB Cuban Rotation and Press x 12
Rear Delt DB Row x 15
3 rounds
Neutral Chin x 1
Miniband Pushdowns x 50+
Overhand Chin x 1
do that twice
Benching against the bands was cool. The bar moves like its a grinder on the way up, buy then it comes down smooth. So you have time to use good technique on the way up without getting flattened out of position at the bottom. Pretty neat. I should have got on this sooner.
Alright! I’ve got a few different combinations of chains, reverse band, against the bands with a little tension or double that amount of tension, and hanging weights of the bar chaos style. I’ll never have to bench against gravity again!
4-1 Lower
Stretch a little
Back Raise x 10
Plank and lift up feet x 10
Lunge x 8
Like 4 jumps
3 rounds
Goblet Squat
40 x 3 x 8 sets
Rack Sumo Iso Deadlifts
3 x 3 from Pin 3, 2, 1
Hanging Leg Raise x 6 then Knee Raise x 3 or 4
Seated Upper Back GM with SSB x 65
Standing 1 Leg Curl x 10
3 rounds
A couple jumps to 30" and then two to 18" and two to 24" from seated on a parallel box.
4-2 Upper
Get Loose
Band No Money x 15
Shrugs in Bench Dip Position x 15
Machine Dips x 20
4 Rounds
Bench Press, Rest Bar on Pins Every Rep
105 + 1 Big Chain Per Side x 3 reps x 9 sets with 3 grips
Lean Forward KB Rows then Shrugs Leaning forward
30 x 25+ reps
1 Arm Pulldowns, Standing Up
70 x 12ish then kinda hold and squeeze
4 pairs
Bamboo Bar Dick’s Press
50 x 15 or less
Band Pushdowns or Overhead Extensions
Monster Mini x 30 or less
4 pairs
Good one! Right at 50 minutes. Probably should have gone slightly lighter on the bench. Or maybe used the Medium chains instead of the Big chain. I didn’t exactly reach failure on the assistance work, but reps were dropping each round. That seems about right.
Some stuff that cheered me up.
Kiddo Update.
Your daughter is adorable Flats. Does she have your face or your wife’s face? Or a combo?
OMG! She is soooooo cute!
Thanks man! I thought she was pretty cute, only I was worried I was biased. Here’s another good one.
I guess Youthie has my round face and chubby cheeks with my woman’s blue eyes.
what is a no money banded?
It’s like a band pull a part kinda move that’s supposed to hit the lower traps.
