Wow, that is nice. Those mini cabinets up top are cool.
I’ve done the kb walks a couple times, after seeing Chris Duffin a couple years ago. I May have to get on them again.
I’ve been moving. The best/easiest part is the two house are only 12-15 minutes apart. The worst part was when I was moving one of my cool driftwood stumps and disturbed some bees. I’m not allergic, but I sorta looked like a more handsome John Merrick for a couple days.
Also, now that we’re here, I want to now throw away a bunch of shit that a just moved.
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7-31
Back to The gym! Bodyweight down around 8 pounds to 215.5
Stretch hip flexors
Clamshell
Leg Curl
Stir the Pot
4 times each
It took like 30 minutes and 30oz water to get through that
45 Degree Back Raise with Barbell on Shoulders
Reverse Hypers
Side Bends
Standing Calf Raises
4 times
Even longer and more water.
8-1
BW 215 even
Stretch pec/lats/trap/bicep
Hug stability ball back move/stability ball seratus move
Band Pushdowns
45 Degree Cable row/pull down move
Cable Pulldowns
Dumbbell Bench
Cable Row
Prone Trap Raise
4 times
Bench Press
Triples up to 205 x3 for 2 sets
Paired with Chinese Row
Triples up to 185 x3 for 2 sets
Bench was light. But bros, it felt nice!
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8-3
BW- 214.5 maybe tapeworm, maybe vodoo curse?
Kneeling Hip Stretch/clamshell/leg curl/stir the pot
2 times
Stretch/Reverse Hyper/Stir the Pot
2 times
Zercher Squat to Box (with power panties and Manson)
115 x2, 15 sets -first 6 with 35 bumper on box, rest with regular 45 plate on top
Sumo Deadlift, 35 bumper plates as Blocks
235 x2, 10 sets
Standing Leg Curl x10
More Clams x10
Belt Squat x10
Suitcase Walk
5 times
Zerchers were still cool.
Some Sumo deads were cool, but the first few were bad. I fell backwards or had to step back a couple times. Back was rounded, or rotated to the right side a few sets.
Used a dip belt and two 25s for belt squat. Going too low resulted in huge butt-winking at first. Trying to stop at parallel worked a little better.
Back is a little irritated. This was not the greatest day in the gym.
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I’ve always taken that to mean I’m sitting back enough but there isn’t enough bar weight
A ray of sunshine from Positive Mark!
You may be right. I was also not exactly sure where to stand. I’ve been in the Rack so much. With the bar just a few inches below knees, I get right up to it. With the bar lower, I back up just a little. Today, almost on the floor, think I started a little too close.
Could be an unusually immobile day. Some days were just less mobile than others.
Enjoying the new crib? Moving is a bitch! But it helps to be ox strong!
New place is great! Thanks for asking man! I’m still trying to learn which light switches attach to which lights.
There’s a little pond and 3 ducks, my girl loves feeding them. And a couple nice touches like ceiling fans and a nice screened porch we didn’t have at the last place. Lots of trees.
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One way to find out is set up with 235 lbs in the way that means you stumble back. Then go to 300+ lbs. See if you stumble back. If you don’t, you know it’s just that there’s not enough weigh at 235. If you do, then there probably is an issue with your weight distribution on your feet (heels only instead of heels and outside of foot).
Thanks for helping me think through this. Turning the toes out a little and “pushing” feet “out” to the sides must be what stopped the falling back. Maybe I was just rushing things today.
Ahh well. Bamboo Bar Bench Press (my current favorite lift) tomorrow. Paint/ water seal the deck this weekend. Deadlifts will still be there next week.
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8-4
Stretch front, fire up back.
Prone Trap Raise/Single Arm Cable Pushdown x4
Cable Pulldowns/Slight Incline Dumbbell Bench (back got tired from “rowing” dbs down) x4
Bamboo Bar Bench Press
150 (3 hanging 25s per side) x6 x6 -So much shaking, I had to put bar back in rack halfway through 2nd set. Once leg drive kicked in, last 2 sets were pretty stable.
Scrape Rack Press
Chest Supported Row
V Grip Tricep Pushdown
A few Inverted Rows
4 times
Bamboo Bar Overhead Walk
Dumbbell Tate Press
Cable Curls
3 times
Scapular Retraction is improving. Next week I’ll try to skip a bunch of warm up junk, and try Bamboo Bar Overhead Walk first. It blasted my mid back yesterday.
My girl deadlifted 270 x1 for a 5 pound PR. In my opinion, she could have hit this a few months ago, but she got a little side tracked by high rack pulls and the stair master. Either way, she’s back on track now.
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1 coat of Thompsons Water Seal down! Garage sorting time.
Being (kinda)strong definetly helps moving. Also, jump stretch bands are super handy. You can move a dresser/cabinet, with all the drawers/doors held closed.
You also find dusty old stuff, like official Has-Been credentials.
MILO from 2001
First Strongman Medal.
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Awesome!!
Good: Water tight like a ducks back.
Not so Good: That shit is ORANGE.
Bugs are serious around here.
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Maybe it’ll cure more & turn a lighter color?
Wait…
I need it to turn MORE ORANGE.
IT’S FOOTBALL TIME IN TENNESSEE! I just got the tingles!
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Haha. I’ve got a fever, & the only cure is more orange.
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8-7
Kneeling hip Stretch/leg curls/ pause Sumo in rack to get going.
SSB Box Squat (35 bumper on box)
Work up
295 x1
315 x1
335 x1 (3 plates on SSB)
Laying Leg Curls x15
45 Degree Back Raise w/Barbell on Shoulders x15
Standing 1 Leg Raise x12
4 times
Belt Squat with Dip Belt x12
Standing Calf Raise x12
Reverse Hypers x25
3 times
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8-8
BW- 212.5
Upper body stretch with band/prone trap raise, facedown on incline bench
Tricep Pushdowns/Chinese Rows x4
Cable Pulldowns/“Dumbbell” Bench using kbs hanging from bands x4
Floor Press
Work up
220 x1
230 x1
240 x1 (+5 pounds, moved Real nice)
Barbell JMs/ More Chinese Rows x3 -fatigue is accumulating. Few reps, just slightly heavier than normal were very hard!
More Pulldowns/Band Pushdowns/Seated Dumbbell Hammer Curls with Fat Gripz. x 3
Crunches on Ball with Band Around Knees, anchored out in front.
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8-10
BW- 214.5, OK, let’s get this stabil.
Stretch front, engage posterior.
Zercher Squat to Box
135 x2, 13 sets. Some to Box + 35 bumper, then box + metal 45 plate, then to just box.
Conventional Deadlift, Plates on 4 in blocks
185 x2
225 x2 for few
295 x1 for 10
Back is still rounding a little. Also, every time I put the bar down it had moved to the right. I guess I’m still slumping/twisting to the right a little. My girl says I need to pull that shit with more lats. She says I should do rows standing on my feet and more Pulldowns.
Barbell Rows (65) x12 with hold at top
Laying Leg Curls x12 with hold
Neutral Close Grip Pulldowns x12 with hold
Hanging Knee to Elbow Raise x12
Repeat 4 times
Barbell Rows need technical improvement. I’ve got time.
Reverse Hypers
90 x25, 3 sets