Converging Incline Bench
35 x 9
55 x 9
80 x 8
90 x 8 rest/pause 5
Chain Fly
22 chain hooked by end x 15
22 by end + 17 by middle x 15, 13
KBs Hanging From Bands Bench Press on Slight Decline
25 x 13
30 x 13
35 x 12, 12
Band Curl
junky little band with handles x 40 seconds work then 30 seconds rest x 5 work sets. Bent forward at waist for short head, like a preacher curl. Then “regular” for mid range. Then hammer grip for long head/forearm.
I had to do some wrist curls and wrist lever on the pinky side to hit those forearm flexors to incline bench. I’ve been crushing brachialis and brachioradialus so much that they are strong. It feels like they’re gonna rip off my elbows at the bottom of moves when i do chest/tris. That’s cool, I could use bigger forearms anyway.
Fat around your midsection and having a big waist are signs that you could have some health issues. A little general fat loss would be cool, but I specifically want my waist size to go down. Then I can worry less about fat around my organs, heart disease and my own mortality.
Get loose, get low traps and shoulder rotators going.
Seated DB Press
20 x 8
30 x 8
35 x 8
40 x 9, 9, 5
Side DB Raise the Rear DB Raise
7.5 x 15, 15
10 x 15, 15
12.5 x 15, 15
Seated Press, Cambered Bar, Hanging wieghts with bands
bar x 10
hanging 12.5s x 10
hanging 15 x 10
hanging 20 x 11
Barbell Curl
55 x 12
70 x 12
80 x 13, 10
EZ Bar Reverse Curl
48 x 17
58 x 17, 17
I needed to do a bunch of forearm stuff to make the cambered bar pressing comfortable for my elbow. That’s cool, I was gonna do it anyway to make curls comfortable for my elbow.
Good workout. That’s already 4 weeks of this body part split training style. Deload to follow.
1 week in on the Olive Oil experiment. I was worried about crazy rapid weight gain, shitting my pants uncontrollably or throwing up after a mouthful of oil. Thankfully none of those things happened.
I was going to gradually up the does from 1 teaspoon to 1 tablespoon (three times per day) but that seemed slow. Half a tablespoon went down OK last week so I’ll move up to a tablespoon now and ride it out.
It’s deload week. My woman says I’m all on edge and acting like an asshole so I’m not allowed to go to the gym for a few days.
Here’s Kneesovertoesguys showing some forearm moves. I’ve been doing tons of this shit, probably since I saw one of his videos like 6 months ago. Now my Extensors are overpowering my flexors and I have to do a bunch of wrist curls.
Dad-Life is still the most exciting thing going. The new-ness is wearing off, but it’s Different all the time. Just when I get a handle on things Kiddo grows up a little into a more advanced Trouble Making Machine.
It’s mostly the same old stuff here training wise. I guess I am having some fun messing around with Rest/Pause sets to bring a feeling of Challenge and Intensity to the body part split I’m using.
Thanks for checking in. I’ve been mostly keeping up with your log, so I’ll keep it brief and let you get off the screen. I am looking forward to seeing what you and coach (the Australian guy?) come up with for your upcoming Strength Phase! Maybe more deficit deads?
That sounds really wholesome man! Glad you’re enjoying the new experiences. I’ll try to keep up with what you’re up to again from here.
Yeah it’s the Australian guy once again. So far no deficits but loads of volume on the regular stance. In a few weeks I’ll have a very heavy high rep set that’s going to be interesting.
I am thinking of getting an earthquake bar/ tsunami bar/pvc pipe what were your experiences using it over the years? I’ve had issues in the past with rotator cuff muscles (generally from computer use rather than lifting) so I’m interested in anything that might develop them faster.
How did long-term use of the bar affect your training and body?
Hey man. The Earthquake bar is definitely cool. It allows you to use light weight, so you don’t get beat up, but you still need to try hard.
Like if you try to go light with regular weights you need to do weird stuff like move slow or pause during the movement or whatever. It can be demotivating and boring. With the chaotic-style bar you don’t have to worry about that stuff. You lift like normal, you get fatigued with 8-12 reps like normal, only your using like 50% of the weight.
And the way the bands stretch and the weight bounce your joints don’t take a beating. So move that hurt your shoulders, like maybe upright rows, curls, skull-crushers, overhead press, incline bench or whatever are all do-able.
So long term, it allowed me to train moves and muscles that I wouldn’t have been able to otherwise, because of shoulder pain. This totally let me rebuild and maintain some mass and muscle size that I lost when I couldn’t train “normal” anymore.
Moving forward, I’m going to use the EQ bar for squats and maybe stiff leg deads and stuff, so I plan to use it more.
Maybe try hanging some weights off a barbell, or on to the weight pin on a plate loaded machine and see how it feels.
Flats always dropping knowledge!! I like the sound of this as well. My hip feels jacked up on account of not warming up enough before squatting one particular day, then driving 8 hours right after. Plus about 6 more, 8 hour drives afterwards. Gonna do some banded hip distractions I think you have shared before and possibly throw some chaos in the mix as you referred to above, with hanging weights off the bar.
I went out to train with bands this evening and had fun. Even with a steel bar, it added a lot to the bench press.
I personally prefer using a neutral grip and dumbels for bench to avoid exacerbating anything. So i also tried just using the bands in my hands and the plates hanging from them. does that seem like a sensible thing to do to you?
I can also see that you’d wear through your elastic bands using them this way,and there might be a trade off between bigger ones that would move less and smaller ones that will be less durable. What strength of bands do you use?
Also how do you like to program in work with the earthquake bar?
Sure dude, band in the hand is like a Chaotic Dumbbell. That totally works.
I got 4 “Short Mini Bands” from Elite Fitness Systems. They’re the same thickness as mini bands, only they’re like 12 inch loops instead of 41 inches like a regular band. They hold up to 25-30 pounds OK.
For more weight than that, I fold a regular miniband in half so it’s doubled up. That will easily hold two 25s or two 35s.
