10-7
Laying Mini Band Leg Curl 3 x50
Mini Band Pullapart 3 x50
Mini Band Pushdown 3 x50
Mini Band Thru Belt Walk 3 x50 steps
Full Body!
1 Like
Stuff for the To Do list
Halfway through, seated kettlebell deadlift. Like a “Lilly Shrug,” only harder to mess up.
Why do I shrug my shoulders when I row and excesively extend my lower back when pressing? Because my arm is a diving board! Of Course!
Get some leg drive(and some quads), dust off the trap bar. And maybe climb into the leg press?
Also, positive attitude. I have been sabotaging myself, thinking I suck at deadlift. In reality, that not true. I deadlifted 500 before I could buy beer. I deadlifted 315 for reps with 1 hand. My brother pulled 405 at like 150 pounds when he was 16, with no weight training, so I have the genetics. This shit is easy!
1 Like
Dimel Deadlift.
“It’s basically a quarter squat with the bar in your hands.” -Louie
“The Romanian Deadlift does not build the technique for the deadlift. The whole point of these is the pause at the knees. That moment is used as a checklist to make sure shoulders are behind the bar, chest is up, belly is out, shins vertcal. All things that should be happening in the deadlift.” -Clint Darden
(also, is your back flat, is your weight on your heels, do you feel the weight on your hamstrings instead of your back) and (also, start at lockout and sit into a deadlift) - More Clint.
Stay upright, don’t lean over! If I lean forward, or course I feel it in my lower back. Sit into it, put the butt down not super far back. If my legs are nearly locked out, tension comes off the hamstrings and onto the crotch abductors.
1 Like
10-9
Get Ready
Pin 1 Conventional Rack Deadlift
355 x2, 12 sets
Box Squat with SSB
205 + Monster Mini Bands x2, 12 sets
Inverse Curl x4
Decline Sit Up x12
4 sets each
Reverse Hypers (210 x20)
Leg Extensions x50
3 sets each
Weights were moving well today. Under 2 plates of assistance on the inverse curl. 85 pounds from a Nordic Hamstring Curl!
1 Like
10-11
Reverse Pec Dec x15/Overhead Tricep Long Rope Extension x25
4 pairs
Fat Man Chin x13/Dumbbell Bench x17
4 pairs
Bench Press
175 x3, 8 sets with 3 grips
Chinese Row
4 sets up to 205 x9
Narrow Grip Pull downs
180 x10, 4 sets
Band Pushdowns x25
Band Pull Aparts x25
Twice each
Band FacePull x25
Band Pushdown x25
Twice each
Clowns everywhere at the gym today. It wasn’t even crowded, these jokers just wanted to be underfoot and in the way. Even my girl was pissed. Pretty good workout anyway.
2 Likes
10-12
External Shoulder/Serratus B.S. , once early and once late.
10-13
External Rotation/Serratus BS, once early, once later, at home.
In the Gym
Stretch Hip Flexor
Sumo/Glute Iso stuff
Laying Leg Curl
Reverse Hypers
Thrice
SSB Box Squat, 25 Bumper on Box
Work up
315 x1
330 x1
345 x1
Hyper Deadlift (95/115/135/155) x12
Dumbbell Step Up (30/40/50/55) x12
4 paired sets
Hip Ab Developer x15
Reverse Hypers (200/220/230) x15
3 pairs
+5 pounds, one more SSB record. PR on back raise deadlifts.
If a strong guy deadlifts 725, and back raise deads 315, he lifts 43% of the big lift on the small lift. If I deadlift 465 and back raise dead 155, I lift 33% of the big lift on the small lift. So, clearly I need 45 more pounds on my back raise Deadlift.
2 Likes
I need to pay attention to this kind of thing.
10-14
Early
Serratus/External Rotations. 3 x12, 3 times
Later
Mini Band Pull Aparts x45
Mini Band Pushdowns x65
4 pairs
1 Like
Saturday Evening
More ex rotation/serratus 3 x12, 3 times
10-15
Ex Rotation/Serratus 3 x13, 3 times
Then
Mini Band Laying Leg Curls x50
Mini Band Thru Belt Walk x50
4 pairs
1 Like
10-16
Firstly
Serratus/ Ex Rotation x14 reps x3 sets x 3 bouts
Later at the Gym
Reverse Pec Dec x20/Long Rope Tricep Pushdown x25
4 doubles
Fat Man Chin x15/ Slight Decline Dumbbell Press x20
4 doubles
High Pin Bench Press
Work up
275 x1
295 x1
305 x1, +5 pounds
Bamboo Bar Overhead Walks
30 kb’s x 4 walks
Pull downs x15/Rolling Dumbbell Extensions x20
4 pairs
Row Pull Down Combo Movex15/ Bamboo Bar Close Grip Bench x15
3 pairs
Dumbbell Curls x50/ Face Pulls on Blast Straps x15/ Hip Ab Developer x15
3 circuits
Good one today. Dumbbells went where I wanted them to and I felt like I could have gotten 3 reps on that bench lockout. Should be enough motivation to continue this awful, awful serratus/external shoulder rotation routine that is awful.
1 Like
Last Night
Serratus/Ex Rotator x14 x3 sets, x2 bouts. Skipped 1!
10-17
Morning
Serratus/Ex Rotator x15 x3 x3
Later at Gym
Dimmel Deadlift x25
Leg Curl x12
Reverse Hypers x15
3 times
Pin 1 Conventional Deadlift
375 x2, 10 sets
Box SSB Squat, 25 Bumper on Box
225 + Light Bands x2, 10 sets
Dimmel Deadlift x25
Reverse Hypers x25
3 sets
Sled Drag
2 plates x 1 Lap. Short rest, then 1 more lap.
It’s hard to keep my feet flat on the floor doing Dimmel Deads. Something to work on. Speed work was slightly slow. I guess it was strength work. Then, I was dragging the sled like, " is 2 plates too light? Are my glutes even firing?" Then a short distance later I was like, “are my glutes on fire?!”
A little tough, but that made it fun.
1 Like
This dude has the same deadlift neuro type as me. Everything he says and does is what I’m trying to figure out, or do or explain.
Also, dude has a great gym. Look at all those bars. Grippers and a Grip Machine!
1 Like
Last Night
Serratus/Ex Rotation x3 x11 x3
This Morning
Serratus/Ex Rotation x3 x12 x3
10-18
Reverse Pec Dec/Rope Tricep
4 paired
Fat Man Chin x16/Dumbbell Bench (35s) x25
4 paired sets
Bench Press
175 x3, 8 sets with 3 grips
Chinese Row, Ramp up to 220 x6 and 235 x6
JM Press, Ramp up to 135 x6
Paired sets
Close Nuetral Pull downs
V Grip Tricep Pushdown
4 paired sets, I was pretty tired for these
Scarecrow Move x15
Reverse Curls x15
3 pairs, barely surviving
PR on rows. Back is feeling kinda tired.
1 Like
10-20
Leg Curl x30
Reverse Hyper x30
Sidebends x30
Powerwalk Sled Drag
2 plates x down then back
3 plates x down then back
4 plates x down then back
Some chair Deadlift action.
Pin 1 Sumo Deadlift
Work up, 4 doubles
425 x1
445 x1
465 x1, +5 pounds
Inverse Curl
“Ramp” down to 4 reps with 80 pounds assistance. PR.
Seated Upper Back Extensions with SSB x20, 20
Standing Upper Back Extensions because I can’t sit down x20
Hise Shrugs with SSB because I can’t lean over x20
Hanging Leg Raise x12
Sidebends x12
BW Back Raise x12
4 circuits
Reverse Hypers
180 x30
200 x30
I got a little pulled forward on the Sumo Dead. PR!, but my back still sucks. Either my back was fatigued, or my upper back extra sucks, but I need to do tons of upper back extensions. Because they were killing me.
1 Like
10-23
Shrug on T-Bar Row Bench x12
Rope Triceps x25
Twice
Narrow Grip Pull down Shrug x12
Overhead Rope Tricep x25
Twice
Fat Man Chin x18
Slight Incline Dumbbell Bench (40) x11
4 sets
Floor Press
Work up
230 x1
240 x1
250 x1
Overhead Bamboo Bar Walks
30kb’s x 4 walks
Chest Supported T-Bar Row x12
Dumbbell Tri Extensions x25
Shrug on T-Bar x 12
Dumbbell Curls x45
3 sets
Kelso shrugs came up a couple times lately, so I dug out “The Kelso Shrug Book” to get a refresher from the man himself. It was worth the look! Kelso talked about “lateral arch” or squeezing the shoulder blades together for bench pressing. Just what I’m in to! He mentioned
Chinning Bar Shrugs- where you hang from a chin up bar, lean back, and with straight arms shrug your chest up and shoulders back. He said start on a cable like Pulldowns. I’ve been sort of doing this during sets of fat man chins, but it felt nice using the V-Bar or close neutral grip on the pulley. I think I felt my serratus?
Williams Shrug- shrugs on the chest supported T Bar bench. Named for Big Jim Williams. Bench 660 and they name a bunch of exercises for you. Again, I’ve been doing a shrug to start sets of tbar rows, and maybe once or twice more to tighten up during a set, but a whole continous set of shrugs in this position felt good.
I’ve been doing so many rows and Pulldowns it will be nice to have some variety.
Floor Press record. Bamboo Bar Walks still fun. Tricep Extensions are boring, I need something shiny and new.
1 Like
If I were to describe you in one sentence:
“Mad Scientist of Optimal Movement for Strength & Power.”
1 Like
Thanks man. I revolve around Science!
1 Like
10-25
Got hype to some Marilyn Manson
Sled Drag Power Walk
2 plates x 2 laps
Pin 1 Sumo Deadlift
205 + Double Average Bands x2, 12 sets
Zercher Squat to Box
125 x2, 12 sets. 6 with 25 bumper on box, 6 with metal 45 plate
Hyper Deadlift
95 x10
125 x10
145 x10 -pinched multiple fingers between barbell and handles on back raise bench
165 x10 -PR
Hanging Knees to Elbows (Abs!) x12, 12, 10, 10
Williams Shrug (2 plates) x12
4 paired sets
Reverse Hypers
90 x16
140 x16
190 x16
210 x16
Everybody was standing around, resting, pissing me off at the gym last night. I love that shit! It makes me train dense dense.
1 Like
10-27
Shrugs on Pulldown/Tricep Extensions
4 sets each
Fat Man Chins (20/20/16/16)/Dumbbell Bench (40s) x15
4 paired sets
Decline Bench
185 x3, 8 sets with 3 grips
Overhead Bamboo Bar Walks
25 kbs x 4 walks
Chinese Rows
Fired up for a new PR, but warm ups killed me. Back was tired. Didnt make it past 205 x6.
Dumbbell Tricep Extension
Tried Tate Presses at first, but they hurt my right elbow
Workout started strong, but I kinda limped across the finish. Maybe these pull down shrugs things are cool, maybe not.
1 Like
10-28
Frog Stretch With Band x 2 minutes
1/2 Kneeling Stretch With Band x 2 minutes
Lay on Floor, 90/90 Position with Band x 2 minutes
10-29
Lay on Floor, Pull Knee to Chest, Band Around Hip x 2 minutes
2 other stretches for 2 minutes each
10-30
Morning
Roll Out Hip
Gym
Sled Drag Power Walk
2 plates +10 x down and back (like 36 steps each way)
3 plates +10 x down and back (same distance takes less steps. Higher force production per step? Optimal weight?)
4 plates +10 x down and back (like 40 steps)
Giant Cambered Bar Box Squat
Work up
325 x1
345 x1
365 x1, +5 pounds
Inverse Curls
Got 1 set in, but right hamstring and calf said no more.
Standing Upper Back GM with SSB, Then Shrug Shoulders
25’s x 15
Kettlebell Sidebends
60 x 15
3 paired sets
Leg Curl x20/Leg Extension x30
4 paired sets
Reverse Hypers
180 x25, 2 sets
230 x25, 2 sets
Pull down shrugs between sets of reverse hypers
Doing the things you’re supposed to do for a Hip Impingment made my hip feel good. But maybe I stretched a little too long, all my hip meat is tired! Right hamstring/calf are kinda tight and pissed. Still made a record on the Cambered Bar squat, so fuck it.
1 Like