love the work recently and love the videos!!
1 Like
Thanks man! It’s good to see you back around. What’s up, have been doing alright?
10-17 Intervals
66 Jumps
HR back to 120 x 9 rounds
I like the feeling of “conditioning” stuff. When you get better at the moves the workout gets your lungs harder.
10-18 Lower
Right hip internal move x 5 adductions and 5 count push foot into ground
Hip Shift for both sides x 8
Stir The Pot x 4 stirs each way
3 rounds
Single Leg Reverse Hyper to get that spine segmenting x 10
Single Leg Extension x 12
Single Leg Curl x 12
3 rounds
Belt Squat, 3-1-3 tempo
x 10 x 5 sets
Lean Forward Standing Hip Flexor Raise vs Band x 10
45 Back Raise x 15
3 pairs
I could feel my right leg pushing pretty well.
5 Likes
well got kicked out of my exs place so moved up north with 250 in my pocket. Now I got a stable job and working out to push for a provincials next year hopefully.
2 Likes
Damn dude! That sounds like a rough couple months. I’m glad you’re getting situated and stable. Did you find an OK place to lift?
yeah doing it in a goodlife and they have an SSB and a football bar
1 Like
10-19 Upper
Low Trap Raise x 10
Shoulder Ext Rotation, Lay on Side x 10
Straight Arm Pulldown x 15
3 rounds, 3-1-3 tempo on last round
Chin Up
Neutral x 6, 8, 10
Overhand, Shoulder Width x 4
Overhand, Wider x 2
1 Arm Rear Delt Raise with Dumbbell
x 15 x 3 sets
Seated DB Press, Alternating Arms
x 8 x 4 sets. 2-1-2 tempo on last set
Chest Supported T-Bar
x 10 x 4 sets, 3-1-3 on last set
Rope Pushdown x 25
Neutral Pushdown x 20
2 rounds
PJR Pullover with Dumbbell
x 15 x 3 sets
They were neutral, but I did some chin ups. That was one of my goals for this block of training, only it wasn’t articulated or written down. Another one was to get my hips rotating in the sockets a little better. That seems to be going OK.
I also wanted to do more pushups, only I forgot about that one.
5 Likes
10-21 Circuit Stuff
Tire Drag x 22 steps
Bear Crawl x right hand hits ground 22 times
KB Swing x 23
Wood Chops x 25
Rest for a little bit x 5 rounds
Huge improvement from the first Circuit Workout. More Pop on every rep, more moves, longer work time, and another round. 4 weeks of Jump Rope “sprints” and Circuit “glycolytic” stuff feels like its working to increase work capacity and conditioning.
I felt tired in the weight room on my second upper body day, week 1, after the circuit workout. Then not so bad last week. If I feel strong tomorrow I’m calling it a total success.
Next week will be a deload, so I’ll probably switch around the moves of the circuits so I can be clumsy and sucky again. And to rotate the KB swings “out” before I fuck myself up.
3 Likes
10-22 Upper
Internal/External Shoulder, lay on back x 10
1 Arm Rear Delt Row x 15
1 Arm Bottom Up KB Bench Press x 15
3 rounds
Chinese Row
95 x 12
115 x 12
135 x 10, 12
Converging Incline Machine
45 x 12
65 x 12
80 x 10 drop to 65 x 8
Seated Cable Row x 12
Cable Flies, some low to high then some high to low, finish with some in the middle
3 pairs, then another set of rows
I felt pretty good.
3 Likes
Matt Wenning
Laura Phelps showing some moves
5 Likes
10-25 Lower
Hug Ball, work upper spine
Reverse Hyper, work lower spine
Internal Rotation, Right Side
Weighted Hip Shift
3 rounds
1 Leg RDL
5 x 6 each leg
BSS
5 x 5 each leg
Back Extension on Glute Ham x 15ish
Plank Action x 6
Calf raise with Slow Eccentric x 12
3 rounds
Lower reps, more weight today for single leg stuff. It was easier to balance.
4 Likes
Some Stuff
Last workout was Tuesday. Wednesday I hurt my left knee jumping rope. It felt like I hyperextended it or something. It hurt a lot. So much that I was worried I had done something serious. I had to get the woman to take the trash out and walk the dogs. Then Friday it felt way better. Crisis over.
After 3 days off my Heart Rate dropped. Earlier in the year I did some Cardio style Circuit Training and got my overnight heart down to about 45 beats per minute. And maybe 60 chilling during the day. Since then, it’s crept up to like 55 and 70ish. I’ve been doing some short duration “Conditioning” work and I feel like my wind is better, but it didn’t drop the heart rate.
Anyway, I was gonna do 3 weeks of circuit training to drop it back down. Then out of the blue it was back where I wanted it. Maybe it’s just an anomaly and it will be high again tonight. Or maybe I was just worked up after 11 weeks of training, and my heart rate was elevated because of it.
Wednesday I was feeling like an old broke down piece of shit and today I feel much more like things are OK I was just tired.
Here’s another video about bench press secrets. 1. Train stability 2. Train for speed 3. Make the bench press a arm exercise
5 Likes
3 moves from Phil Daru.
Heels elevated goblet squat. Good one. Used effectively by internet coaches and real T Nation dudes.
1 Leg RDL with back back leg on the floor (heel elevated, weight in “off” hand). Endorsed by some of my favorite coach types and a good one for me personally.
Hip Shift with Trunk Rotation- this one looks interesting. Like the top of a Cossack Squat, which is an impossible move for me.
5 Likes
11-1 Heavy Upper
Serratus roll on Wall x 12
Side Lying DB External Rotation (5) x 12
Side Lying Rear Delt (5) x 12
4 rounds
Decline Close Grip, 3 count eccentric
115 x 5
135 x 5
155 x 3
170 x 3
180 x 3
Chinese Row
95 x 10
115 x 10, 10, 10, 8
Bench Dip (BW) x 20
DB PJR Pullover (40) x 15
3 pairs
Shitty Band Zottman Curl x 20
Shitty Band Wrist Curl x 20
Pulldown with Medium Width Semi Overhand MAG 3-1-3 x 10
2 rounds
I had a little room to spare on the decline bench. I went in expecting about 165, so I’m already feel like a winner.
6 Likes
11-2 Circuits
Hit Tire with Sledge Hammer x 35 sec
Backwards Tire Drag x 35 sec
Side Ways Tire Drag, turn body half way x 35 sec
Bear Crawl x 35 sec
4 rounds
I was just outside chillin’ with the dogs and thought “hit the tire and see if it hurts your knee.” That was OK, so next, drag the tire and see if that hurts. Before I knew it I had finished a pain free circuit workout.
4 Likes
11-4 Dynamic Upper
Serratus Wall Roll Up x 8
Side Lying DB Ext Rotation (5) x 15
Side Lying DB Rear Delt (5) x 15
4 rounds
Chin Ups
x 2 x 12 sets. Neutral, then 1 hand overhand one had neutral, then hands the other way.
Seated DB Press
35 x 3 x 9 sets
Chinese Row
85 x 10
115 x 10 10, 10, 12
Bench Dip x 22
PJR Pullover (40) x 17
3 rounds
Felt like a legit workout.
5 Likes
11-6 Lower
Dead Bug Action x 12
Weighted Hip Shift x 8
Step Down with band around knee x 6
4 rounds
45 Back Raise
BW x 15, 10, 10
Belt Squat
50 + one big chain x 6 x 5 sets
Deadlift, 3 count slack-pull on ground
115 x 3 singles
115, small deficit x 3 singles
115, small deficit + 1 big chain x 3 singles
115, bigger deficit + 1 big chain x 1
Stir the Pot x 8
1 Leg Reverse Hyper, 3-1-3 tempo x 6 per leg
3 rounds
Chain on the belt squat was cool. Enough weight to have to focus, then deloaded at the bottom so I didn’t get pulled into a twist.
Probably went a little too cautious on the deadlift. My traps are twerked anyway. Between shitty posture and some pinched nerve in the neck BS I feel like I those muscles have been untouched for awhile.
Here’s what I was thinking about during deads.
This is the bad, lower back blasting over arched position I was trying to avoid.
This is the tight sinew and gristle in my lower back that was locking my back into that arched posture. And locking my right shoulder blade back.
And these are the moves I used to practice moving my shoulder blade forward, to stretch that tight lower back tissue, and to learn to inflate those back-ribs to get a full brace.
That let me get my shoulder blades forward, while keeping my ribs inflated and braced. Avoiding the convex, over arch, without twisting to one side or rounding my low back.
Here’s a local hero showing the same action
It was kinda weird at first. It really felt like I was front delt raising the bar away from me as I set up. But as my right elbow came towards the front I could feel my right leg driving into the floor and my hips coming closer to the bar.
We’ll see how it goes.
7 Likes
the belt squats seem like there were fun. But still kinda confused on what the slack pulls look like in my head when trying to imagen them.
1 Like
Ugh! Tough football weekend at our house! University of Tennessee, the Tennessee Titans and the Buffalo Bills all lost! Brutal!
Unrelated
Check out this neat Tricep Extension variation. You kinda roll the bar towards yourself like a short range pull-over, before the extension.
1 Like
11-7 Heavy Upper
Serratus Wall Roll Up, lift 1 leg to make it like a dead bug x 8
Side Lying DB Ex Rotation (7.5) x 10
Side Lying DB Rear Delt Raise (7.5) x 10
4 rounds
Incline Bench, 3 count pause on chest + Medium Chains
95 x 4
115 x 4
125 x 4
135 x 4
Chinese Row
85 x 11
115 x 11, 11, 11, 14
Bench Dip x 25
PJR Pullover (40) x 20
3 pairs
Shitty Band Zottman Curl x 25, 20, 15
Shitty Band Wrist Curl x 25, 20, 15
Pulldowns, 3-1-3 Tempo (120) x 12, 11, 10
3 rounds
Chains. Clankity Clank!
4 Likes