Dan Green on Sumo, hips, block pulls and practice.
Squatting with shin beyond vertical and really upright with lots of glutes. And no knee problems. Good enough for a Multi-Time Olympia Champion. But it’s in the smith machine.
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4-2 ME Lower
New Stuff Day
Clean from Hang
Do some
205 x1
220 xmiss. Rusty!
Pin 2 Sumo, Pause near Bottom
4 x10
Paired with Smith Machine Hack Squat
4 x10
Standing Hamstring Curl x10
45 Degree Back Raise x10
Hip/ Ab Developer x12
3 loops
I got all excited during those cleans, I must have missed them.
Pause Sumo pulls took forever to do. Break bar off pins, Pause, stand up, lower and reset. Each set felt like double. I gotta refine these, many bad/sloppy habits.
Smith Machine Hack Squats are legit. I can’t get my feet far enough forward on the small platform on the real hack squat machine and it kills my knees. I suck, so regular squats hurt my hip. These were idiot proof. Although, I did mess up the first set because I had my feet too far forward. I could work my withered legs without having to think or worry much. I feel silly for stubbornly avoiding these for 20+ years. Minus one guru point for Brooks Kubic and Dr Ken.
Standing Hamstring Curls are hard. That must be why I usually lay down.
Today( the next morning) I’ve got sore muscles, but not sore/tight hip joints. Good workout.
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These Dave Tate/Dan Green videos are awesome. I got turned off for awhile by all the Tough Guy stuff for awhile.
Secret Selfish Good News, Not for Repeating.
My girlfriend’s younger brother is in the Marines. He went through boot camp, infantry school and Security Forces school. Now he’s stationed in Washington DC, and is “undeployable” for 2 years. Maybe we’ll see him on TV, as the President gets on his 'Chopper.
My girlfriend’s mom, who lives 100 miles away was trying to get a job in our town. If she got it, she was prepared to stay 3-4 nights a week at our house. She didn’t get the job.
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Whew!
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I’m glad to hear that.
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4-4 Heavy Upper
Shoulder-Back Iso/ Wrist Roller /Hand Pull Aparts/Band pushdows
3 times to get arms feeling good.
Floor Press
Go up
230 x1
245 x1
260 x1
Bamboo Bar Upright Row
25s hanging x 25 reps x 4 sets
Paired with Mini Band Pushdowns x 50 x 4 sets
Seated Cable Row, Close almost underhand grip x20 x 4 sets
Paired with Low Incline DB Press x 25 x 4 sets
Front Anchored Band Around Knees, Crunches on Ab Ball x 20 x 4 sets
Glorious workout. High rep band Pushdowns and wrist roller for super pumping tendonitis relief. +5 pounds on the floor press, so things are crawling forward. Bamboo Bar Uprights let me hit some traps/upper back without shoulder impingment. Abs with band around knees and on stability ball are like Glute thrust Iso hold with McGill Curl up added. Pretty nice.
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I wish we had a bamboo bar at the gym. It looks rough…
It’s pretty cool. Stuff that hurts just doesn’t hurt when you use that bar and hanging weights. It wiggled, so its difficult and you can get good work in a little lighter.
The “bar” itself weighs very little, and it flexes and bends. So hangi g stuff off a regular, stiff barbell isn’t the same. Here’s some dude with a piece of PVC.
This one looks a little better. A slender PVC inside a slightly wider PVC pipe.
Step by Step
$11 instead of $300. Save some money for the Craps table.
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More on bracing.
Strong dude front squat.
More front squats.
More Stuff, including box front squat and GMs on Box into Squat.
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4-6 Light Lower
Get loose.
Zercher Squat to Box, 35 Bumper Plate on Top
95 x3, 10 sets
Pin 2 Sumo Rack Deadlift
185 + 90 Chains x2, 10 sets
Reverse Hypers (140) x25
Standing Leg Curl (5) x12
T.K.E. Step Up (light band) x8
Standing Psoas Lift x10
4 loops
Every lift was a special snow flake selection. Every rep took special level pelvis attention. It must have been good because I was sweaty.
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Clint Darden on Box squats. Front view and side view.
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Saturday. Elbow was irritated. I saw some voodoo that said there was Fung Shui between my upper back my triceps and my elbow. Specifically rhomboid and Tricep brachii or something. Anyway, Tri’s are tight and back is tight, so tendon attachment near elbow gets pulled on. Tight pecs and rolled forward shoulders pull back tighter, which pulls on Tricep more. Which irritates elbow more.
This visual aid is enough confirmation for me. Then I PVC rolled my back, lats, rear delts, triceps, what I could hit of elbows, forearms, Pec minor and whatever else I could reach. It felt way better. Then I stretched pecs and biceps a bunch. If felt more better.
This was a huge relief. I was worried benching against the chains was killing my elbow. Instead, slacking on dumb stuff was hurting my elbow. But it was worth slacking, and a little discomfort to understand the situation a little better.
4-8
Stretch bicep/pec, do upper back stuff on Blast Straps. Focus on pushing chest forward.
Decline Bench
145 + 44 chains x3 reps x9 sets with various grips
Reverse Pec Dec x10 then Medium Pulldowns x10
4 supersets
Upper Back Blast Straps stuff
Rear Delts with Dumbbells
Medicine Ball Psoas Stretch Abs
4 times around
Band Pec/Bicep Stretch, band anchored overhead to work with hand above shoulder
Mini Band Pushdowns x30
3 times
Really tried to get shoulders moving, then concentrated on puffing chest out. No rows or dumbbell pressing to give elbow a break. Dropped from Big Chains (27 pounds) down to Medium Chains (22 pounds) and added bar weight to decline bench.
Non killer workout, but it felt good. Shoulder and elbow were OK. I was worried I was messing up, and would need major changes to plan. Turns out I was just a little tight from doing some traps for the first time in awhile.
I’ve noticed when I get a knot right under my shoulderblade it does initially feel like my elbow is hurting - except when I focus on it I feel like a string of pain running from the elbow to the knot via my tricep.
On some Powercast, Mark Bell mentioned C Poliquin digging/jamming into his pinky finger nail with the tip of a pen to help his shoulder loosen up. Voodoo.
4-9 Heavy Lower
Get ready. Hip hikes, Peterson Step ups, leg curls, some light reverse Hypers.
Defecit Deadlift (Stand on 35 Bumper)+ Red Bands
4 doubles
275 x1 (90% of last time)
295 x1 (middle)
315 x1 (10 pounds more than last time)
Pin 2 Pause Sumo Rack Pull
3 x10
Paired With Smith Machine Hack Squat
3 x10
Suitcase Walk
Seated Calf Raise x20
Standing Hamstring Curl x10
45 Degree Back Raise x15
4 loops
Small PR on Defecit Deadlift against bands. Small PRs will keep me on track.
Pause Sumo Rack pulls are still miserable, but it’s easy to really focus on lower back position and angle, and pushing abs into belt. Like arching the back into a strong position without excessively arching into forward dumped pelvis, so that’s good. 3rd set felt smooth and awesome, which motivates me to keep them in until they all feel good.
Anyway, good workout. I got a new blue shirt, and it helped. Not as dark as my midnight blue lower body workout shirt, but darker than my royal blue lower body workout shirt. Good shade for deadlifts.
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Man those ducks grow fast!!!
Oh, good workout 
All that jam this jam that roll this roll that is voodoo. Wish I could have all my wasted time back. If only I had known what I know now to prevent injury.
-Abandon trigger exercises
-Prehab/strengthen over stretch/mobility
-stimulate dont annihilate
-variety is your FRIEND
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The ducks grow fast, and make a bigger mess every day.
4-11. Heavy Upper
Get ready. Stretch Bicep/Pec with band High and Low. Shoulder extension stuff. Wrist roller.
Bench Press + 80 Chains
3 doubles
210 x1
220 x1
230 x1 (+5, felt good)
Chinese Row
5 x12
Paired with Dumbbell Incline Bench
5 x15, up to 60s for last set.
Bamboo Bar Upright Row
Hanging 30kbs x15 reps x 4 sets
Paired with more Wrist Roller
Bamboo Bar Close Grip Bench
Hanging 30kbs x25 reps x 3 sets
Paired with Medium Width Pull down
120 x25 reps x 3 sets
Good workout. Right arm and shoulder were feeling solid. I used the extra wide adjustable bench for dumbbell incline. It felt comfortable, pressing the 60s was pain free and symmetrical.
Great News!
Friday, April 20th!
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Oh Shit! Friday April 13th Light Lower
Pushdown Sidebends with band/Hip Hikes/Band Sideways Walk/Leg Curl
4 x8 hip hikes, 2 x8everything else
Box Zercher Squat (feet wide, balls to box)
110 x2, 12 sets
Pin 2 Sumo Rack Pull (feet wide, squat the weight up)
175 + 90 Chains x2, 12 sets
Reverse Hypers
160 x25 x4 sets
Standing Calf Raises between sets
Single Leg Curl x15
Side Plank x5
Peterson Step Up x15
Medicine Ball Psoas Sit ups x10
3 times around
I couldn’t find the Manpon for zerchers.
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I wish we had a reverse hyper machine
Put those kids to work fund raising. Bake Sale Time!
I was looking for DIY reverse hypers, but found this. There is some good info in there.
A few days ago, I saw a list of Greatest Rap Albums. Beastie Boys- Check Your Head wasn’t on there.
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4-15 Light Upper
Arm circles, shoulder extensions. Reverse Pec Dec, rope Pushdowns
Decline Bench Press
150 + 44 Chains x 3 reps x 9 sets with different grips
Bamboo Bar Upright Row
Hanging 30kbs x20 x 4 sets
Paired with Seated DB Press
4 x15, got up to 35s for last set
Seated Chest Supported Row, But remove seat and stand up
4 x20
Paired with Long Rope Overhead Tricep Extensions
4 x25
Rear Delt Dumbbells 3 x15
Standing Psoas Lift 3 x10
I’ve grown to enjoy Sunday morning work out. A couple months ago, it was like Sunday Morning Coming Down. Now it’s more like Cocaine Blues.
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