If you want a strong grip, do your deadlift warm ups holding the bar with the fewest fingers possible. It worked for Goerner 100 years ago, dude pulled like 700 pounds with 1 hand. Brooks Kubic said to do that shit in his book “Dinosaur Training” in the 90s. Thibadeau has recommended it for At Least ten years that I remember. Now I see that Matt is down with it too.
It’s Officially Official as a Great Tip.
9-12 Legs
Band Box Walk
miniband x 6 steps each direction
Single Leg RDL
15kb x 8 reps
Skater Squat
hold Strong Band x 8 reps
4 rounds
Bamboo Bar Zercher Shrug + Hold
40 x 12 reps + 25 count hold x 2 sets
60 x 12 + 25
1 Leg Seated Band Leg Curl
miniband x 15 x 3 sets
Leg Extension with Band on Machine
miniband x 12 x 3 sets
Building the Sub Base.
9-13 Push
Forearm x 20
Rip Shoulder Fix x 5
Band Stuff for triceps/upper back x 20/20/20
4 times
Close Grip Bench + Medium Chains
75 x 8
105 x 8
125 x 8
140 x 6 I could feel my lats get loose and my neck get tight. Gross!
125 x 6
Side DB Raise into Rear DB Raise x 15 or 12
Pike Pushup x 20
3 pairs
Bamboo Bar Slight Incline Bench
Wide Grip, To Neck x 10
Wide Grip, To Mid Chest x 10
Slightly Narrow Grip, Low Chest x 10
3 times around
Get ready, then a serious move for Tris. A nice Compound Set or Super Set for shoulders. And then the Mechanical Advantage Drop Set for chest. Fancy!
That wide grip high, wide grip medium, narrow grip low bench press stuff came from Kaz. It was Legit. Definitely in the rotation moving forward.
Last week I did tricep extensions, a move similar to a JM Press, then close grip bench as a Mechanical Advantage Drop Set with Bamboo Bar for triceps. That was cool too.
Now I need to get one ready for shoulders.
9-15 Pull
Rip Shoulder Fix
Plank, elbows elevated, lift up arms x 10
Upper/Mid Back DB stuff x 5-8 reps of 3-5 moves
4 times
Neutral Pull Ups, Light Band, pin 8
2 strands x 8
1 strand x 8 x 3 sets
Seated Cable Row, Wide Grip
60 x 12
80 x 12 x 3 sets
DB Kelso Shrug x 10
DB Bent Row x 10
DB Shrug x 10
4 times around with 25s
Incline DB Curl
15 x 15
20 x 15, 15
EZ Bar Curl
48 x 12
58 x 12
63 x 12
KB Arnold Curl
20 x 12
25 x 12, 10
I’ll take it!
The woman and I went over the mountain to see a Jack White concert in Asheville, NC. Last time I really listened to dude was when I made a White Stripes Mix cd of tracks from Kazaa, so I wasn’t sure what to expect.
Then they opened with my favorite song from 20 years ago and I was into it from the beginning. And it turns out that I know lots of dude’s music. It was a good show and my woman had a lot of fun so it counts double.
That concludes all my scheduled, marked on calendar summer activities. 2 concerts, 3 weddings, fancy kid birthday party, the fair, family boat day on the lake, and a zoo trip.
In the spring my woman was complaining we never did anything and she was feeling bored. And I guess she was right, at that time our most recent outing had been a funeral.
So we did some stuff and it was all successful. The first wedding and the kid party (different events at the same venue) were lame, then every one steadily got better.
The woman and I used to throw down a little too hard and get tossed out of weddings, or have to leave concerts to meet locksmiths, or get lost off in the weeds and have to call for tow trucks and shit. Everything was a massacre.
Now we’re square and pre-game by eating sandwiches in the car. It’s lame, only we’re having some fun again. And doing more expensive stuff is still cheaper without the bar tabs.
Bench with chains, ass over head pushups and bench press to the neck? Dude totally copied me.
9-19 Legs
Half Kneeling Side Thing x 8
Band Hip Move 8 pumps “in” then stick foot in ground for 10 count iso hold
Elbows Elevated Plank, lift elbow x 10
4 rounds
Belt Squat on Box
5 sets of 5
Seated Single Leg Band Curl x 20
Single Leg Extension x 20
3 pairs
Clamshell x 10
Band Pushdown Sidebend x 10
3 pairs
I could feel the ball moving in the socket today.
If you’re interested, I’m reading a book right now that mainly focuses on exercise, activity and nutrition and the like through a scientific anthropological approach. It touches on subjects like that. It so fsr also challenged some of my personal biases. In any way it’s a good read.
It’s called “exercised” by Paul Lieberman
Thanks for the recommendation!
I’ll check it out. It’s nice to read a sciencey book every once in awhile to get away from meathead sets/reps stuff and see the Big Picture.
9-20 Push
Rip Shoulder Fix x 6
External Rotation with DB, Elbow on Knee x 8
Cable Rear Delt, Face Stack x 8 then Stack to Side x 8
3 times
Converging Incline Machine
35 x 9
55 x 9
70 x 9
80 x 9
85 x 9
Bench Tricep Dip (bodyweight) x 20ish
PJR Pullover with DB (40 or 45) x 15ish
4 pairs
Bamboo Bar ( 20/30/30/20 pounds hanging)
Upright Row x 10
Standing PBN x 10
Seated Steep Incline Press x 10
4 rounds
Heavy stuff for chest, 2 move compound set for triceps, mechanical drop set for shoulders. I’m loving this format.
The “compound sets” with a bodyweight (or closed chain or move your body through space) move and an Isolation (or open chain or move the DB) move are cool. You get so much tension.
The mechanical drop sets like you get into that near failure, Effective Rep zone, and stay there for awhile. And you can use joint blasting, big ROM moves on the Bamboo bar to avoid the joint blasting.
And it’s fun and fast.
9-22 Pull
Some junk to get ready
Neutral Pull Up. Light Band at Position 8 for assistance
2 strands x 8
1 strand x 8, 8, 8
Seated Cable Row, Narrow Grip
80 x 12
100 x 12
120 x 12, 12, 12
KB 1 Arm Scap Retract then Row
40 x 5 then x 10
45 x 5, 10
50 x 5, 10
DB Shrug then Row, face down on incline Bench
15 x 12 shrugs then 12 rows then repeat on lower incline
20 x 12 then 12 then repeat on higher incline
20 x 12 then 12, start high then go low
Seated Hammer Curl
15 x 15
20 x 15
25 x 15
Barbell Curl
65 x 10
70 x 10, 10
Concentration Curl with Fat Gripz DB
15 x 12
17.5 x 11
15 x 11
I was feeling the Fatigue today. At one point I was supposed to row the 45 pound kettlebell and I couldn’t believe how big it looked. Like, shit. But then it was OK.
At least you guys figured it out, some folks never do. Actually remembering concerts that you paid good money for is pretty damn awesome. I’m no teetotaler but definitely there with you in taming it way down.
Remembering stuff! That’s a benefit of moderation I forgot about.
9-24 Legs
Elbows Up Plank, lift elbows x 10
Hip Shift side to side x 9
Internal Hip Band Move x 5 then hold x 10 count
3 times around
1 Leg RDL, Kettlebell in Off Hand
15 x 9, 10, 10
1 Leg Squat, Hold Strong Band
x 9, 10, 10
Tennessee football time. We’ve lost 16 out of 17 to Florida. Today we’re the favorite for a change. For many, many years now Tennessee will win 2-3 games to start the season, and everyone will begin to believe that the Volunteers have turned the corner, and will get back to their former greatness. Then the Florida games crushes their (our) hopes.
Expectations are higher than usual today. I saw lots of Orange around when I went to the gym and the grocery store earlier. I’m nervous!
Heupel is a favorite of mine. Won a natty with my ball club. Wish he had better luck coaching our squad. Our QBs he had weren’t that great. If he would have had stuck around a couple more years he would have been fine but we kind of chased him off. Glad he’s doing well with the Vols.
Yeah, Heupel is off to a good start in Knoxville! I get him confused with the other good 2000s era Oklahoma QB whos name started with “H”, but he’s working out so far!
I like how you guys manifested that National Championship by speaking it into existence.
That was a close one for Tennessee yesterday! But I guess we’ll take it!
9-28
Circuit Stuff
Forward Tire Drag x 30 sec
Kettlebell Swing x 30 sec
Wood Chop x 30 sec
Shuffle around until HR get back to 120
Repeat 4 times
Hey what up flats!! I’m super interested in this exact type of training for a block after finishing some 5/3/1 stuff and feeling beat up all over especially in my one hip. Do you know if there’s a program I can purchase for this scenario or got anymore links and I can cobble something together?
:Edit
The post I was replying to was #2820, the Wenning stuff for off season iso-lateral style.
Here’s some1 sided moves. Step up holding kettlebell overhead, 1 arm press, 1 leg RDL, 1 arm farmers walk, 1 arm row in bird dog position.
Slow motion goblet squat with band around knees
Nordic hamstring curl regression.
progressing to weighted single leg back raises
You could make it pretty simple. Slow eccentric, banded goblet squats and progressing nordic leg curls as your Main Lifts. go easy with light weights and ROM that doesn’t hurt your hip, and progress that for awhile. Then a bunch of 1 sided stuff as your assistance moves. Be sure to get a quad move, hamstring move and ab move in.
For something more written out and planned, Wenning has an “Off Season Transitional Manual” that talks specifically about this stuff. He sells his manuals at Wenningstrength dot com.
Kneesovertoes guy has a whole system based on single leg lunges, step ups, back raises and that stuff. With progression going from really easy to really hard, if you want to start from zero. His programs are at ATGonlinecoaching
There’s also thefiafix dot com. Those guys are like physical therapy nerds who put out a hip rehab program. I guess they do a lot of stuff like this.
T Nationguy Ben Bruno loves single leg work.