The return of Flats!!!
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I was wondering where you been.
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I wondered first, I’m Flat’s bestest best friend in the whole wide world!
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12-26 Upper Deload
On the Cable Machine…
Internal Shoulder rotation with upper arm close to ribs x 12
External Shoulder rotation, same arm position x 12
Rear Delt x 12
Cross Body Tricep x 12
3 rounds
Bamboo Bar Bench Press
100 x 10
Plate Loaded Pulldown Machine
160 x 10
10 sets each, alternating. Rest 1:15 after each set. Some really wide, some pretty narrow. Some touching high, some touching low. Nice variety.
German Volume Training for a change up during deload week. I’ve been doing low reps or high reps, the 10s felt new and exciting. The short rests kept my breathing up a little, but alternating the lifts was enough rest.
Pretty cool for a little one-off workout.
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What’s up dude? How is the cut going?
I hope you got straight A’s last semester and had a nice Christmas.
Have I missed anything exciting around here?
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I read a few books and watched some football games. It was a nice, I hadn’t read much in a while.
How have you been? I hope not too flooded or too frozen!
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It’s been an interesting month and we’ll leave it at that 
Good to see you back in action.
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12-28 Lower Deload
Some junk to get ready
45 Degree Back Raise x 10
Rest 1:15
Belt Squat with Chains x 10
Rest 1:15
I got 8 rounds in before my left knee got irritated. I wasn’t too awful, and I considered just doing the last couple sets. But why!
Tib Raise x 15
Standing Calf x 15
Knee Circles vs Strong Band x 5 each way
3 rounds
Almost GVT. Pray for my legs.
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Dr Spina and John Quint. Make circles (controlled angular rotations) to improve your joints. Then as your range of motion increases, continue to load the end ranges so you develop strength through the whole ROM.
This stuff is really works. But it might be easier to “get” watching it in action.
Some newly released Louie.
1-2 Lower
Deadbugs, hip stuff to get going.
Belt Squat
30 + Big Chains, 3 count down, pause in hole x 5 reps x 5 sets
Block Sumo Deadlift
135 x 3 singles
135 + chain x 6 singles
135 + 2 chains x 6 singles
Laying Leg Curl x 15
Reverse Hyper x 15
Decline Situp x 15
3 rounds
Maybe the deadlifts were semi-sumo. I had to start with my feet pretty close, then I got them a couple inches out by the end.
I’m glad to start the new year!
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1-3 ME Upper
Serratus Wall Slide with Band Resistance x some
Side Lying DB External Rotation x 10
Side Lying Rear Delt x 10
V Grip Tricep Pushdown x 20
3 rounds
DB Bench
30 x 12
40 x 12
50 x 12
60 x 15
Incline Chest Supported DB Row x 12
Pec Deck x 12
3 pairs
Bamboo Bar Tricep Extensions x 10 into Bamboo Dick’s Press x 10
DB Reverse Wrist Curl x 10 into Wrist Curl x 10 into Hammer Curl x 10
3 pairs
Alright, some Progress. Last ME lift was incline with chains and I was able to go from medium chains to big chains + 5 more pounds on the bar. Today DB bench was 15 reps vs 12 reps last time.
Focusing on getting my shoulder blade to move forward while wrapping around my ribs, without shrugging “up” has been working. First the serratus wall slides helped me re-learn that movement pattern and “wake up” those muscles. DB external rotations lying on my side really helped me figure out how to keep my scap tight and keep my elbow from winging away. Then the landmine press in the half kneel let me load up the movement with some weight, in a real easy to control move. Pairing that move with a row let me practice scaps forward, then scaps back real smoothly.
This month I’ll work on that area with chest supported DB rows super-setted with Flies. That pairing is one of Josh Bryant’s go-to’s. He’s pretty good at bench related stuff. And it goes right along with what I’ve been doing that’s been working. And it follows the path of starting General with assistance moves then getting more specific.
Lower body stuff is Creeping along too. Adding accommodating resistance to the belt squat was Huge. Now I can use weights that don’t fuck me up at the bottom, but that are heavy enough to make all the muscles engage at the top. My legs and especially my hips have been getting worked and sore without any pain or stiffness or back issues.
3-count, Slack Pull deadlifts have been good too. You just kinda get real tight and braced and wedged in under the bar briefly, before you lift it. It works great with chains because if you hover the bar off the floor getting in a good position you still have the chains to pull against.
Anyway, I’m just happy it’s working. Deadlifting 115 x 1 and Pressing 35 pound DBs for 3 reps hasn’t been the most fun.
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It would be nice to always be able to say that.
Happy new year mate.
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Thanks man! Happy New Year to you too. It’s gonna be Grouse!
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Squat U with Matt Wenning.
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Fkn oath it is
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Matt playing nice for a minute. Good stuff.
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1-11 DE Upper
Band Straight Arm Pulldown x 20
Band Tricep x 20
Side Lying Rotator Cuff x 10
Side Lying Rear Delt x 10
3 rounds
Slight Incline DB Bench
x 3 reps x 9 sets
Incline Chest Supported Row
30 kbs x 14 reps
DB Flies
25 x 14 reps
4 pairs
Bamboo Bar
Tricep Extension x 10
Dicks Press x 10
EZ Curl
Reverse Wrist Curl x 15
Reverse Curl x 15
3 pairs (or rounds?)
- Get ready
- Bench the dumbbells really fast
- Train scap retraction/protraction through full ROM
- Try to make arms explode
I guess I got the flu or something last week and I missed a bunch of meals and a couple workouts. Bodyweight was down about 8 pounds. Today went fine, maybe I needed the rest.
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Leg Stuff
I tripped over the wheelbarrow and sort of hyper extended my knee Monday, it’s been a little sore and swollen since then. Today I sucked it up and went to the gym. I did some junk to see what hurt and what felt OK, and as long as I didn’t have to bend my knee too much it was alright.
So
45 Degree Back Extensions
x 10, 10, 15
Dead Bugs
x 10, 10, 12
3 pairs
Belt Squat, just chains for resistance
x 10, 12, 20 after a couple light ones to feel it out
Seated Upper Back GMs, just chains for resistance
x 10, 10, 15 after a couple easy ones
5 pairs, but 2 were really easy
This left knee has been a little cranky since I irritated it jumping rope a few months ago. Tweaks persisting forever! I must be getting old.
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sorry to read this. feel better soon.
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Thanks man!
Getting everything moving and loosened up today seemed to help. I don’t think I’ll be down too long.
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