5-27
Stretch out, roll out lats.
Mini Band Leg Curls x65, 2 sets
Walk dogs with ankle weights.
1 Like
5-29
Stretch hip flexors, get glutes going.
Pin 1 Sumo Rack Deadlift
Work up
405 x1
425 x1
445 x1 new record
45 degree back raise
45 kettlebell x15, 3 sets
Dumbbell Step Up, Paired sets with back raises
35’s x20, 3 sets
Palloff Band Iso Holds
Band Thru Belt Walk
Green band x30 steps x 3 “sets” -PR
Paired With Reverse Hypers
180 x20
270 x20
320 x20 -PR
1 Like
5-30
Straight Arm Pulldowns with Long Rope
50 x15, 3 sets
Barbell Rows
115 x15, 3 sets
Shrug Machine
Plate +25 x15, 3 sets (some left, some right, the rest together)
Paired with V-Bar Tricep Pushdowns
80 x20, 3 sets
Bench Press
Up to a shitty 260. Right side great, now left side sucks. If I didn’t have such a positive mindset, I would be super frustrated.
Some band pull aparts, some band Pushdowns.
Wrist Roller: 85 x3 rolls, Paired with Klokov Bumper Flips: 35 x5, 3 sets. No chalk today, everything was slippery.
1 Like
6-1-17
Box Front Squat, 45 Plate on Box
195 x2, 12 sets.
Sumo Deadlift, Plates on 4 inch Boxes
215 +Light Bands x2, 12 sets
Inverse Curls
15, 15, 10
Paired up with half kneeling Palloff Press/holds.
Leg Extensions paired up with light reverse Hypers.
Working my way down to squatting just slightly high! First couple sets were really bad, but “Spread The Floor!” made things way better. Hips were really working, like for real squatting.
First couple sets of Sumo DLs sucked too. In front of the bar, too much back, leaning too far back at the top. I lowered the first rep directly on to my shins. Then I remembered “Sack on the Bar!” to set up, and position improved. The last couple sets felt like cheating.
1 Like
6-2
-Anchor mini band, and scapula retraction against it, 1 arm at a time. Use the other arm to give myself a reach-around, to “feel” back muscles.
-Anchor band overhead, and scap retract, feel back with other arm.
-Rear delts(reverse flies?) on pec dec/rear delt machine. I had my woman poke me in the back, and kind of guide my scaps with her hands to cue a strong mid-back contraction. Lots of holding/squeezing.
-Bar is set up at chest level in Rack. Mini band is doubled around my wrists. Grab bar, stretch bar apart, stretch band apart, squeeze back and shoulder blades together while forcing chest up.
-mini band pull apart standing up. Mini band pull apart laying on bench.
Bamboo Bar Bench
Hanging 15kb’s x12 reps x 5 sets
Stretch Bar apart, chest up, back squeezed tight!
Back was tired.
1 Like
6-3
Face down band leg curls x65, 2 sets. Walk dogs with ankle weights.
6-4
I did some band pull a parts with my girl behind me. Apparently what feels like “scapulalar retraction with even shoulders” isn’t. I needed help to square up.
Then I tried some Lilly Shrugs by myself. Basically going from slumped to unslumped. These are probably way more useful than the machine shrugs or snatch grip barbell shrugs I’ve been messing with.
Then I went outside and put a band around the front of my wheel barrow, and around the back of my head. Each step pushing forward pulled my head, so back had to go hard to keep me upright. I hope nobody saw me.
Good: I have identified a simple problem. To fix it, I just have to slow down and focus. And get help on some super basic stuff. Once I fix this issue, EVERYTHING will get better.
Bad: What kind of grab-asstic bum can’t pull his shoulder blades together?
To cheer me up:
Tommy Kono, hitting some isometric pulling.
Brain Shaw, box squatting high with some accomidating resistance.
I do that stuff!
1 Like
6-5-17
Sumo Bar bumps, stretch hip flexors, suitcase walks, easy Hypers.
Giant Cambered Bar Box Squat (Rev 45 plate on box)
Work up
295 x1
325 x1
345 x1 (+5 pounds, +1 inch ROM) Hard! I had to get a little excited for that one.
45 Degree Back Raise
45 kbell x20 reps, 3 sets
Paired with Step Ups
40 dbs x15, 3 sets
Band Thru Belt Walk
Green Band x36 steps, 3 “sets.”
Paired with Reverse Hypers
270 x25, 4 sets
Leg Raises off Bench x50
1 Like
6-6
Stretch pecs/biceps.
Reverse Pec Deck for rhomboids. Had my girl poke her fingers between my shoulder blades. Focused on squeezing back to move elbows and driving sternum up into pad. It’s now clear that in the past I was kinda just flapping my shoulders around.
Seated Cable Rows. Hold and squeeze for awhile before rows.
Straight Arm Pulldowns with Long Rope. Shoulders back, sternum up!
Rack Bench Press, Slight Decline
Work up
260 x1
275 x1
290 x1 (+5 pounds, progress already!)
Dumbbell Tricep Extensions
Wrist Roller, 85 x3 rolls, Bumper Flips, 35 x6 flips x 3 sets
2 Likes
6-8
Get ready
Sumo Deadlift, Plates on 4 inch block
235 + Light Bands x2 reps x 12sets
Box Front Squat, Reg 45 plate on Box
210 x2, 12 times
Inverse Curl
20 pounds less assistance x7,7,7,5,5
3 sets of Leg Extensions
3 sets of reverse Hypers with 100
Some Sidebend
All kinda mashed together
For Sumo, keep chest up, but keep back neutral! DL was heavy but smooth. Front Squat started hard but ended up easy. Assistance work has been getting more half assed each week. Its time for a change. Leg Extensions suck. Its hard to stay square on the inverse curl, and I’m starting to twist and lean. I think I’ve been putting too much emphasis on Reverse Hypers. According to the Louie volume formula, I’ve got the lower back of a 500 pound squatter. I’ll ease back a little, and turn up the heat on my hamstrings and rhomboids.
Although it is possible I was simply born without rhomboids.
2 Likes
In a nutshell. I always find the back is a stabiliser in sumo and a mover in conventional
I was arching my back at the bottom too much last week. I was trying to keep my chest high, but I ended up just leaned forward.
This week, with my back straight, it was easier to get the bar moving. I felt like I was cheating. But it was Sumo, so its all cheating.
1 Like
6-9
Mid back on reverse pec Dec.
Stretch traps/pecs.
Seated Cable Rows with cool MAG close grip 45 degree underhand handle. Holds, slow tempo, leaning kinda forward.
Pulldowns with medium 45 degree ubderhand MAG handle. Torso upright, feet underneath. Holds, slow tempo.
Bamboo Bench Preas with 20kbs hanging. Stretch Bar apart!
More back junk.
Bamboo Bar extensions/Bamboo bar curls.
To the casual observer, fruity garbage. To me, it felt pretty effective. If I dude with a 3000 pound total does Iso Holds in the seated row, I will too.
MAG Handles/grips are cool. I need to get more info on how to use the Bamboo bar.
It’s awesome how well this technique actually works. I mean, instant MMC.
And I didn’t dislocate a shoulder patting myself on the back. Win-Win!
2 Likes
6-10
Lay face down mini band leg curls. 3 sets of 50.
Lilly Shrug with 25 dbs. 3 sets of 25.
Walk dogs up and down hill wearing ankle weights.
1 Like
6-11
Y-Action Rhomboid/back junk.
50 mini band Tricep pushdowns.
3 times each.
I’ll do anything to put off my chores!
1 Like
I watched some videos on the Bamboo Bar. It appears the optimal way to utilise it is to Fucking Use It, You Pussy.
2 Likes
Wow, lol.
6-12
Leg Curls, stretch hip flexors, Sumo Bar humps. Some Carolina Zercher shrugs.
Pin 1 Conventional Deadlift +2 Chains
Work up
365 x1
380 x1 -looked down at my hands during setup. Made me lean forward and use too much back.
Loaded 395. Getting ready for it, I got a little excited/nervous. I’m trying to avoid this in training. But since I was hype anyway, I added 5 pounds.
400 x1 -10 pounds above last month.
45 Back Raise
Hug 55 plate x15, 3 sets
Paired with Band Thru Belt Walk
Green Band x 50 steps, 3 sets
Leg Raise of Bench x30
Seated Calfs x who remembers
Reverse Hypers x 180 x25
4 times through loop
I tried some lunges, but adductors/groin weren’t having it. Crotch is tweaked, but fine. Back is irritated, but fine. ME exercises are getting emotional. Probably ready for some kinda reduction in work load. Lowering box for squats, front squatting, rotating to Sumo deads and pulling from lower is a lot for the crotch. Maybe I’ll squeeze into briefs for DE day.
2 Likes