Clockin' A Grip

[FlatsFarmer]

3-21 ME Upper

Warm up junk
3 Board Bench Press
Do some
245 x1
260 x1
280 x1

Barbell Bent Rows and Spoto Press

Dumbbell Incline Press x20
Pulldowns x20
Barbell Curls x20
Tricep x20
3 times around

Board press was fun. At the bottom, weight deloaded from arms, but stayed on chest/back. Similar to legs in a box squat. Then, lots of arms from a “dead dig.” This allowed me to kinda adjust my arm position at the bottom, I think this could be useful in the future.

Used a board a few reps, it took special effort to place the board consistently. Also, lowering to a spot I couldn’t see made touching placement inconsistent. Big Lifter dude handed me his “Bench Block.” It grabs onto the bar, stays in place, and takes care of those issues. 280 went pretty slow, but steadily, like the whole lift was a sticking point. Hopefully my brain got some gains.

I couldn’t get through warm ups on Spoto Press. Maybe I was tired from board presses, or maybe I just killed spotos.

Later, I watched Power Lifter Big Jim mess with a few bench presses. This dudes Unrack is glorious. It’s rediculous. Faster than I could blink, like less than an inch traveled from the racks to arms length above the chest. Holy Shit, there is a lot involved in stupid bench pressing!

[FlatsFarmer]

That’s Quack-Tastic!

My Peking duck (her name is Roberta Paulson. Her name is Roberta Paulson…) laid 16 eggs about a month ago, and 12 hatched Tuesday.

Here they are under a heat lamp, in a big rubermaid container.

This is one of my dogs, looking pathetic.

[losthog]

. Awesome post.

[FlatsFarmer]

I gotta give the people something. Nobody cares about my 265 bench press.

[losthog]

Dude 265 is 35lbs better than my best. I’m impressed…and you don’t weigh 240+ so it’s even more impressive.

[FlatsFarmer]

How can I stay so skinny, but live so fat?

3-23 DE Lower

Curl up/leg curl/ band walk/kettlebell sidebend to warm up

Box Front Squat
185 x2, 12 sets

Convention Rack Deadlift, Pin 1, Stand on Block
225 + 120 Chains x2, 12 sets

McGill Abs
45 degree back raise with band around knees x20
Band Bad Girl x20
Shoulder/Back Iso then Seated Cable Row x20
3 loops

10 breaths between sets again. I was sweating pretty good.

[FlatsFarmer]

3-25

Shouler-Back Iso then Seated Cable Row then Tricep Pushdown x2

Decline Bench +50 Chains
140 x3 For 9 sets with 3 grips. Hit some Iso junk every 3 sets

Seated Cable Row, Medium Width, Almost Overhandand x20
Iso then Steep Incline Dumbbell Press x20
4 pairs

Chest Supported T Bar Row x20
1 Arm Cable Tricep x20
3 pairs

Cable Curls x20
Suitcase Walk
3 pairs

No pains. Good workout.

[FlatsFarmer]

Deluxe 110 gallon duck tub.

Mini ducks, excited to see me.

Another dog. He’s pouting.

[Koestrizer]

The mini ducks are adorable. Do you raise them to serve as food for you or are they your pets?

[TX_iron]

I’ll be sure to never show this pic to my wife, less I want an apartment full of ducks.

[FlatsFarmer]

The little ducks will be pets, I guess. I don’t think my girlfriend will allow anything to happen to them. I would eat some duck, but it’s not very popular around here. We will eat some duck eggs though.

[FlatsFarmer]

I’m worried I’ll have a yard full! These guys can live 10 or 12 years, so I hope we get along.

[FlatsFarmer]

3-26 ME Lower

Warm up junk

Front Squat, no box
Work up. Didn’t feel great
225 x1
250 x1 (+5)
275 x1 (+30)

Kind of ugly. Weight on toes, knees didn’t want to stay out, abs or front core kinda crumpled a little. To correct, I did hamstrings, glutes and abs.

Sumo Rack Stuff

Clamshells x8 then Inverse Leg Curls Curls x3
5 sets

Band Thru Belt Walk x 50 steps then Hip/Ab Developer x12
4 sets

Westside inspired spinal un extension and traction. Posterior Chain working. It felt targeted, without having to bend over.

[Koestrizer]

@FlatsFarmer

girlfriend will allow anything to happen to them

Don’t forget to tell this to your dogs. Someone I know owned lots of animals including ducks and chicken (it was like a ridicoulus farm), anyway they also had two dogs (out of 40+ other dogs) that were designated to guard the house and ground. They were super sweet and as bad a choice as guard dogs as possible beside their size. They always wanted to play.
They also chose some ducks and chicken as their playmates. I am sure they meant no harm but their image of playing with these smaller creatures included throwing them around and carrying them places - needles to say that ended in a lot of snapped necks and a trail of dead bodies.

Although this one is kinda sad, there are some funny stories about this “farm”. We bought all of our dogs there.

[duketheslaya]

more duck pics pls!!

[FlatsFarmer]

Duck pond, Roberta Paulson and Daryl, the adult ducks.

Neighbor’s goats got loose.

3-28 ME Upper

Silly Bench Press
Work up
250 x1 easy
260 x1 killed it
270 x miss

I got on the competition bench, and set the Saftey rails to hole 10, a couple inches off my chest. Then I lowered bar to rails, paused on rails for a 2 count and pressed. Silly but fun. 270 was an incredible grind. It felt like 5 seconds in the sticking point. My girl said I was very very close to lockout, but to me it felt like miles to go. Missing is bad, but the motion was good. The bar stayed in line and my shoulder didn’t hurt. I felt like I was pushing really hard. It was like a new sensation.

Chest Supported T Bar Row
2 plates 5 x 10 reps

Upright Row with Bamboo Bar
Hanging 25s x15 reps x 4 sets

JM Press with Bamboo Bar
Hanging 25s x15 reps x4 sets

Barbell Curl with Bamboo Bar
Hanging 25s x 15 reps x 4 sets

Reverse Pec Dec
3 x20

I wasn’t super hype for the gym today so I did some off the wall stuff. It felt hard. Because it was “new” it was an exciting, tough workout. Not doing worse a some stuff I already did 10 times. Puss or Genius? I used to love upright rows when I had huge traps and was jacked and got laid all the time. Lately they’ve hurt my ill shoulder, but no pain with Bamboo Bar. That’s cool. Now I want to repeat this workout.

[FlatsFarmer]

Sentoguy on learning physical skill

“Also, just be patient with your learning of new skills. Once a concept or principle “clicks” in your neuromuscular system it will become much easier for you to then learn other skills which rely on that same concept/principle. Until it “clicks” though it can feel a bit like learning to ride a bike (you may feel kind of “lost” and floundering to gain any noticeable skill). Rest assured though that, just like with riding a bike, your motor cortex will eventually figure things out, and once it does you will be able to much more easily build other skills upon that foundation of motor learning/skill. It just takes accumulating experience and being patient and persistent/consistent.”

Optimal Work load Graph from Matt Wenning

Intensity Chart from C.T.

If you put CTs scale, underneath Wennings graph, you have Intensity on the “bottom”(x axis) and how much of that you should do, showed by how high Wennings(y axis). Most of the training should be in the green/orange range. Less red and white.

[FlatsFarmer]

Splish Splash

3-30

We were pretty pressed for time and my hip flexors and thighs felt tight enough to make me mean over, so I just took it easy today.

Some stretches, hip hikes, suitcase walk and Peterson step ups.

Captain Kirk Shrug/Row with Bamboo Bar x20
Laying Hamstring Curl x20
Reverse Hypers x20
Seated Cable Row, Medium Almost Underhand Grip x20
Hip/Ab Raise x15
4 loops

Karwoski Shrugs with Bamboo Bar must have looked Bad Ass. As I was doing them one guy started barbell shrugs right next to me and another dude started upright rows in the smith machine right next to him.

[FlatsFarmer]

I’ve been slacking on my outside of the gym boring junk. I watched this video

How to Fix Your Posture in 4 Moves! (PERMANENTLY)

and tried the upper back stretch with the stick. That was a good one, I haven’t moved that way in awhile. Getting my arm back that way made me realize my pinchy shoulders have made me move less freely, which makes my shoulders pinchy…

Also the hamstrings stretch. It looks strange and dramatic when these guys demonstrate it, but when I tried it, it seemed natural/normal.

That stuff felt so good I watched this video.

How to Fix Knee Valgus (KNEES THAT CAVE IN!)

I rolled out my outer calves and they felt tight and awful. I didn’t do the other stuff, but in the past I was doing band ankle stuff and at a different time, side planks(or other crap) 3 times a day. As usual, do too too much or zero. No healthy middle ground.

Last training cycle I had success lifting weights light enough that I could stay aligned. This training cycle I immediately tried to mess that up by going too heavy, with lifts I wasn’t ready for. Now my problems (bad posture, twisted leg) are fucking up my workouts. Rushing to up the weights, instead of staying in the productive zone.

Now, I gotta do more of this crap to stay lined up and tuned up. And lift without dumping my pelvis into APT. Then, I’ll be able to lift better weights.

In the future, I need to develop a list of “Stretches” or moves or positions or something. Then once I week, make sure I can get into those positions. To monitor and evaluate my training. If everything is cool, I should be able to hit that shit quickly and easily, and move on. If something is tight, I can loosen it up. If shit feels bad enough, I can make adjustments to training immediately. Not 6 weeks too late. And 1-2 a week as evaluation, not 21 times a week as a fix. A stitch in time saves nine.

That’s so smart, I’ll probably never do it.

[FlatsFarmer]

4-1

Get ready

Decline Bench
145 + 50 Chains x3, 9 sets with 3 grips

Bamboo Bar Upright Rows
25s x20 reps x 4 sets
Paired with V-Grip Tricep Pushdowns
4 x20

Chest Supported T Bar Rows 3 x10
Paired with Seated Upside Down KB Press 3 x20

Face Pulls/ Y- Raise on Blast Straps x12 or so
Paired with Dumbbell Hammer Curls x25

Felt like a good one.