9-4
Lots of wheelbarrow yesterday. Traps and front delts don’t want to relax.
Reverse Peg Dec/Single Arm Tricep Pushdowns
Pull downs/Slight Incline Dumbbell Bench
Decline Bench
135 x6 x6
Bamboo Bar Overhead Walk
Hanging 30 kbs x 4 trips
Blast Strap Rear Delt/Upper Back x till it felt tough
Neutral Grip Tricep Extensions s 15
Chinese Row x12
4 times
Light weights, but good session. I should do these moves a little more intensly next time.
Sandbagger!!!
Auto regulation, bro! The art of going to the gym, And resting, at the same time.
9-6
Abs on Ball with Band Around knees, standing hamstring curl, sidebends, to get ready.
SSB Box Squat(briefs)
Work up
I got really confused with what was on the bar. At one point, I had three 5’s on one side, and two 5s on the other. Every time I went from side to side, the weight added up differently. I hit 2-3 lifts between 295-325.
340 x1 (+5 pounds)
45 Back Raise with Barbell (75 x12)
Step Ups with Plates in Hands (35 x12)
4 paired sets
Band Thru Belt Walk (2 sets light band, 2 sets monster mini x 50 steps)
Reverse Hypers (160 x25)
4 paired sets
Another good one. I should do these things again.
9-8
To get going
Pull downs/overhead rope Tricep extension
Reverse PecDec/kettlebell bench press
High Partial Slight Decline Bench Press in Rack(pin 5, 25 plate under bottom leg of bench)
Work up
275 x1
295 x1
300 xmiss, I pushed and pushed and pushed until I ran out of steam, short of lockout. It became clear; If I can only strain so long, I have to get my arms locked out before time expires! Press faster! Genius!
300 x1, +5 pounds. Definitely stimulated some tissue.
Bamboo Bar Overhead March In Place
Hanging 25s. Gym kinda crowded, so I didn’t walk around x 4 times
Upper Back on Reverse Pec Dec x12
Rolling Dumbbell Tricep x20
Dumbbell Row on Incline Bench x20
Wrist RollUp 85 x up/down three times
4 circuits
9-11
Morning workout. I did some stuff to get loose and warmed up, but it didn’t really seem to work.
Pin 2 Rack Sumo Deadlift
230 + Double Light Bands x2, 12 sets
Box Squat with Upside Down SSB
225 x2, 12 sets
Inverse Curl x6
Reverse Hypers (150) x25
Single Leg Extensions x20
3 times through
I wore my short lifting straps for Deadlifting. I found myself shrugging my left shoulder way less at the top.
9-13
Seated Cable Rows(with Dr Rushin holds)/stretch pecs andbiceps
Medium Width Pulldowns/Flat Dumbbell Bench Press
Decline Bench Press
155 x6 x6, Using 3 grips
Chinese Row (135/145/150/150) x 12
Neutral Grip Tricep Extension, funky bar + (20/25/30/30) x15
4 paired sets
Bamboo Bar Overhead Press (hanging 15 kbs) x 10, 12, 15, 15
Fat Man Chin (bw) x10, 12, 15, 15
4 paired sets
Another good one. Flat bench next week. I’m starting to think about throwing some bands on the barbell. I think I’m starting to understand what I want to get out of them. A nice, smooth motion, not bouncing around like some clown on a trampoline.
9-15
Dimmel Deadlift with Snatch Grip
Bad girls with Band, sitting on stability ball
Suitcase Walk with Kettlebell
Standing Leg Curl
4 sets of about 15 each
Pin 1 Sumo Deadlift
Work up
415 x1
440 x1
460 x1 , +5 pounds
45 Back Raise with Barbell in Hands (65/85/95/95) x12
Step Ups with Dumbbells (25/35/40/40) x12
4 paired sets
Reverse Hypers 180 x25 x 3 sets
One more in the books.
9-18
Some fat man pull ups
Reverse Pec Dec x15
Dumbbell Bench x15
4 sets each, getting tension in back and Tri’s
Floor Press
Work up
225 x1
235 x1
245 x1, 5 pounds more than last time. Back/setup felt really good.
Pulldowns, Medium Width (140/160/180/180) x12
Mini Band Pushdowns x40
4 paired sets
Chest Supported T Bar Row (2 plates) x12
Kettle Bell Tricep Extensions (25) x15
4 paired sets
Hanging Leg Raises x12, 8
Leg Raises off Bench x20, 20
Bunch of people underfoot in the gym today, I had to do a couple work-arounds, but still a good workout. Back is feeling more stable and strong. I’ve been slacking on abs, they are weak.
Kill, Beat, Trick:
-Kill the light weights, move them as fast as possible. If you move them fast you get maximum recruitment and work more tissue.
-Beat the medium weights. They move a little slower, so you want to get them locked out before they stop moving.
-Trick the heavy weights. Arch, or use Special technique on max weights.
Do all 3, and always move all 3 up together.
I did a lot of non lockout squats, to keep constant tension. I wouldn’t do my heaviest squats non lockout, but I did a lot. I wish I would have had bands.
-Keep training dense, use short rest times. Superset bodybuilding exercises. Shorten rest times with the same weight, before adding weight, increasing rest time and starting again.
Conditioning for WSM. Walk stadium steps with weight vest, dumbbells, ankle weights and some other kind of weights. Carry a sandbag, then drag it, then push a truck, then lean against it a push backwards till you’re done.
Don’t take the past of least resistance. Train grips you’re not good at.
Have a positive attitude and visualize success.
Bulgarian Training enthusiast and Hipster contrarian Max Aita has written a book. It has a “comprehensive list of exercises” that you use to refine technique and develop “weaknesses into strengths.”
9-20
Light Reverse Hypers
Leg Curls
Kettlebell Side bends
4 times thru
Kelso shrug, row, shug, stiff leg deadlift, stand straight up while bending bar and humping bar “barbell complex.”
Pin 2 Sumo Rack Deadlift
255 + Double Light Bands x2, 12 sets
I used straps for 8 sets. Back very straight, no shrugging at top. Range of motion was very short, very Glute driven. Essentially just leveraging my hips to get under the bar.
Box Squat with Upside Down SSB, 25 bumper on top of box
245 x2, 12 sets
25 bumper is a little lower than 35 bumper. Glutes were really driving the squat, upside down SSB really kept me upright. Speed wasn’t tremendous, but tightness and position were good.
Inverse Curl x 6, 6, 4, 4
Hanging Leg Raise x10, stop and hold at legs parallel to ground
4 paired sets
Reverse Hypers x180 x25
Leg Extensions x10 x35
4 paired sets
Leg Raises half way up and leg extensions for high reps are “easy,” but they were killing my “lower anterior core” or the area below my belt. I think I’ve been so worried about tight hip flexors that I’ve neglected my hip flexors. Theoretically, high rep leg extensions with light weights will develop my knee tendons and ligaments. Great workout, everything felt very focused.
9-22
Reverse Pec Dec x15/Overhead rope triceps x20
4 paired sets
Fat man Chins x10/Dumbbell Bench x18
4 paired sets
Bench Press
145 x3, 9 sets with 3 grips
Chinese Row x10/ Neutral Grip Tri Extension x15
4 paired sets
Narrow Pull down x15/Bamboo Bar Overhead x20
4 paired sets
Mini Band Tricep Pushdowns x40
Dumbbell Curls x30
3 times
Good workout, I feel like I was able to keep tension off the front of my shoulders. High rep stuff at the end for elbows.
9-23
-Laying Hamstring curls with ankle weights x60, 3 sets
-A few flutter kicks
-dog walk with ankle weights
Nothing hurts.
9-24
BIG Sunday
Dog Walk
Band Pull Aparts x25
Band Pushdowns x50
3 times
I felt the pull Aparts squeeezzzing between my shoulder blades. In the past I was just kind of flapping/shrugging my shoulders around.
I put up a special hook up for the band, for band Pushdowns. I’ve whipped myself in the nuts when the band slides off the back of the door for the last time!
I need to give the dogs a bath, but my CNS may be too fried.
All 3 mutts got a bath!
9-25
Reverse Hypers, light x25
Side bends with Kettlebell x12
Leg Curls x12
4 times
Giant Cambered Bar Box Squat, 25 bumper on box, with Inzer Power Pants
Work Up
320 x1
340 x1
360 x1 , +5 pounds
Back Raise with Barbell (85/105/125/125) x12
Step Ups (30/35/40/40) x12
4 paired sets
Hanging Leg Raises, till Legs Parallel to Ground 3 x10
Reverse Hypers, 180 x25 x4 sets
Another Cambered Bar record, not as tough as some previous lifts. About to break into new territory on back raises, and I feel like there is plenty of room to spare. One of the arm slings I was using for ab raises broke during my 3rd set. I’m too fat for abs!
9-27
Reverse Pec Dec x15/Overhead Tricep with Long Rope x20
4 pairs
Fat Man Chin x12/Slight Incline Dumbbell Press x20
4 pairs
Feeling good! Arms are swelled up!
Z Press From Rack, Pin at Eye Level
Instant front shoulder pinch. Fuck this lift.
Bamboo Bar Close Grip Bench
Seated Cable Rows
4 high rep paired sets
BS Pull downs, Curls
Bamboo Bar Overhead Walk
Leg Raises off Bench
Rack Z Press really aggravated my shoulders. I hate that move anyway, it’s out of the rotation. The only time it felt good was when I did the bamboo bar overhead walks for a couple weeks before. I overhead pressed with the bamboo bar the last couple workouts, and I think that just made my pressing position worse. Still not ready. That sucks.
Everything else was pretty good. Fat Man chins and dumbbell bench are a great pair.
9-29
Light Reverse Hypers x20
Side bends with kettlebell x12
Standing Hamstring Curl x8
3 times around
Pin 1 Rack Conventional Deadlift
315 x2, 12 sets
SSB Box Squats, 25 bumper on box
185 + Monster Mini Bands x2, 12 sets
Inverse Curl x5
Hip/Ab Raise x12
4 doubles
Leg Extension x40
Reverse Hypers (190) x20
3 doubles
Great workout. I used straps for deadlift again, felt good, back was straight, deads moved fast. I choked the bands right for squats, so tension was better. Slept shitty last night and missed lunch today, expected a poor performance in the gym but felt great once I started lifting. Shoulda gone a little heavier for deads, but Oh Well.
9-30
Band PullAparts x50
Band Pushdowns x60
4 times
Saturday, felt great after Friday’s workout. I did a PR box squat with the Giant Cambered Bar Monday, and I felt a little run down and pissed off, even walking into the gym Friday. Lifting the light fast weights, or maybe squatting against the bands got me all excited. I wonder if it has to do with “Neural Charge” vodoo that Thibs talks about.
10-1
Laying Ankle Weight Hamstring Curls x60, 3 sets. My poor strings!
Some half assed band Pushdown sidebends between sets. Not really set up ideally.
Dog walk with ankle weights.
Then I helped my neighbor put up some fence for his goats. Through the woods, among the trees, along the hillside.
10-2
Stretch bicep/ pull down-row combo move
Seated Cable Row with Straight Bar/Dumbbell Bench (30s x25reps x4 sets)
Bench Press
160 x3, 8 sets, 3 grips
I put some bands along the bench to dig my shoulders into. I’ve known about this for awhile, but haven’t been doing it because my bench was so weak and light, I didn’t think I needed to. But now I know I’ve been messing up! I could really feel where my shoulders were, and what my back was doing. More feedback! Bench presses felt really level and straight with no tipping or helicopter action. Also, when I set the bar back in the rack, it was pretty centered. For the longest time the bar always shifted right on me. Progress! Now I just gotta bring up this “speed benching” weight to 195 or so.
Chinese Row ( up to 195 x10)
Dumbbell Tri Extension
Overhead Bamboo Bar Walk till shoulder winged out
Dumbbell Curls x40
Twice
Band Pushdowns
Band Face Pulls
Twice
Heaviest Chinese Rows yet. Bamboo Bar Overhead walks still great. Band Face pulls crushed me. My external shoulder rotation, like pulling the hands apart at the top of the facepull, was weak weak. I could feel the poor muscles strain and quickly fade. But they were doing their thing for a minute! On paper, still not much, but this was a solid session and indicates that I’m on the right track.
Now back to the tragic, confusing and sad real world.
10-4, Good Buddy!
Light Reverse Hypers x15
Dumbbell Sidebends x10
Kneeling Hamstring Curl x12
Sumo Iso Hold x3
4 goes
Pin 1 Conventional Deadlift +2 Chains per Side
Work Up
375 x1
395 x1
415 x1 +5 pounds, Clankety Clank!
Back Raise with Barbell (95/115/135/135) x10
Step Ups (25/35/45/45) x10
4 paired sets
Reverse Hypers (180) x25
Seated Psoas Raise x3 then Hip/Ab Developer x12
4 paired sets
No briefs today. Body curve ball.
10-5
Reverse Pec Dec(“normal” reps, no special hold or squeeze necessary)/overhead Tricep rope x15-20, 4 sets each
Fat Man Chin/Dumbbell Incline Bench x12, 4 sets each
Close Grip Bench
Work up
225 x1
235 x1
245 x1
Narrow Neutral Pull downs x15
Tricep Extension With Bamboo Bar x A Bunch
4 paired sets
Bent Row in Smith Machine x15
Tricep Pushdown x20
4 paired sets
Some wrist roller action and band face pulls.