2-8 Back/Deload
Hamstring Humps x 20
Eccentric Clam x 20
DB Pullover x 25
4 rounds
Landmine Row x 12
DB Stiff Leg x 12
2 pairs
2 Likes
New one from Wenning Strength. He’s talking about planning meso cycles to keep the gains coming. Then talks about the training schedule for his attempt at Tom Platz 525 x 24 squat.
12 weeks hypertrophy, following the plan in the Hypertrophy manual
12 weeks mass/strength hybrid, following Power Building part 1
6 weeks beginning the “peak” lifting for strength with new lifts, in the off season manual
12 weeks strength endurance/strength hybrid to build to the big squat set, in Power Building 2
2 Likes
2-13 Shoulders
Neck Mobility
Lying Internal/External Rotation x 10 x 3 sets
Alternating Side DB Raise x 7
Cuban Press x 7
Eccentric Side Raise x 7
4 rounds
Plank x 30 seconds x 3 sets
I missed a couple days with the flu or something.
Lots of stuff has come up this month causing me to miss days. I can see why people find that frustrating.
3 Likes
It’s rough out there right now. I know more people who are sick than who aren’t. I hope you’re feeling better!
1 Like
Been quiet @FlatsFarmer …everything good?
1 Like
Yeah man, things are good.
I got a little sick then a little busy. After that I fucked up my back crawling under the sink to fix a leak. It had been bothering my for months (years?) leading up to that so my gf made me go to the chiropractor.
He said my L4 was twisted to the right and L4/L5 were too close and that all my problems were probably a nerve impingement. Dude got me on the table and did his thing. As soon as I stood up my left leg felt two inches longer and all my problems were cured.
Soon after I went to the garage and started messing around Immediately twisted my shit back up. And all my problems quickly came back.
After awhile I started trying to recreate the position that the chiropractor used to adjust me and that worked OK. Then I searched around for “L4/L5, Lats” and found a couple stretches to decompress that area.
So now I’m feeling good. Only, when I try to bend over or squat down I have these weird, ingrained hip sliding movement patterns that twist my back up again.
Training has been taking progressively longer and more frequent dog walks and holding basic stretches a little longer each time. I just have to patient.
Blah blah
Thanks for checking in.
5 Likes
Hope all is well mate, this came to mind when I read this part above 
I go regularly as ‘maintenance’ for my back/neck. It works well for me.
1 Like
well that’s the thing…I’ve thought about this a lot regarding chiropractors…basically if your spine isn’t aligned for so long, and then you put it into “alignment,” then your muscles aren’t strong enough to keep it in alignment. I’m not sure if that makes sense or is the case, but I still go to chiropractors whenever I feel the need to. It gives a lot of symptomatic relief, but I guess unless you and I work on strengthening those muscles, it’s just gonna keep happening, unfotunately
1 Like
Key takeaway… training must continue.
3 Likes
Hope you heel up soon
1 Like
3-11 Day 1. Circuits
Walk backwards up hill x 40 steps
Seated Row/Pulldown combo x 12
Laying Leg Raise x 12
Walk forward up hill x 12
Incline DB Press x 12
Breathing Shrug x 12
x 3 rounds. Let heart rate get down to 125 between moves and 120 between rounds.
Just warmin’ up the diesel.
2 Likes
3-13 Day 2. Circuits
Ez Bar Skullcrusher/Close Grip Bench/EZ Skullcrusher x 10
Laying Leg Raise x 12
Seated Calf Raise/Standing Tib Raise/Standing Calf x 15
Birddog x 8
Reverse EZ Bar Curl/Zottman Curl/ Reverse EZ Curl x 10
3 rounds
Not much rest between moves, they were low impact so heart rate was a little under the target zone. Maybe I need to add some kind of breathing pulldowns or something next time.
3 Likes
Good to see you Big Man!
I’ve been seeing the chiropractor every 4-5 days. At first my disk didn’t want to stay lined up after an adjustment. Then my disk was cool, but my hip had problems, pulling my right leg short. After the disk and hip got lined up, the issue moved to my left mid back and neck.
I guess that was all progress because I’ve been feeling good since last time when dude worked on my neck.
I’m going to do another little workout later today, should be a good one.
The woman’s birthday is next week. She wants to go hang out at the casino for awhile. A drive, a bunch of walking and standing, then another drive. I’m trying to stay optimistic, but it’s taken me 8 months and professional help to recover from the last drive/stand/drive outing we took.
Fuckin’ A, should I ask for a wheel chair?
4 Likes
Austin 3:16. Circuits, 3.
Backward walk up hill x 44 steps
Rear delt DB row x 14
Lying Leg Raise x 12
Incline DB Press x 14
Forward walk up hill x 44 steps
Breathing Shrug x 14
3 rounds. About a minute between moves.
Rows and pulldowns are still a little too much for the mid back, all this stuff felt OK. Added small ankle weights for hill walks and got up to the barbell for shrugs.
2 Likes
3-17. Circuits, 4.
Skullcrusher/Close Grip Bench/Skullcrusher x 10
Seated Calf Raise/Standing Tib Raise/Standing Calf x 15
Reverse Curl/Zottman Curl/Reverse Curl x 10
3 rounds
I had to cut the core stuff, hip flexors and low back are not ready for a lot of direct work. Arms are working just fine though!
2 Likes
We went up to the new neighborhood casino in town last night for the woman’s birthday. It was a lot of fun. I’ve been feeling good all week, but avoided training to prevent myself from blowing my shit up and ruining the trip.
Anyway, it was cool, we had fun, my back feels good. Successful week!
Will probably get some training in later.
1 Like
3-22. Circuits, 5.
Backward walk up hill x 46 steps
Chest Supported Alternating DB Row x 15
Leg Raise vs Band x 15
Breathing Shrug x 10
Walk Forwards up hill x 46 steps
Incline Alternating DB Press x 15
4 rounds
1 dumbbell in right hand to get the sidebend towards the left action o the hill walks. Non working arm held “up” on presses and “down” on rows to keep ribs from flattening. Leg raises vs band start standing then go to the floor for later sets because it’s hard to keep ribs “down.”
Barbell shrugs may not be the best choice for right now, I’m trying Not to get my ribs all up and back all extended. I think I’ll try alternating DB shrugs next time, and if that doesn’t feel better, another move entirely.
1 Like