Too much lower back extension fucking up my lower body lifts, blah blah blah. The story of my life.
This guy says (from like 2:15 to 5:30 or so) that too much lower back extension will fuck up my Shoulder stability and my upper body lifts too.
I’ve been laying on incline benches, not really thinking about posture doing these raises y-raises. Tomorrow I’ll try my stupid shoulder shit on the back raise bench, Un-Chest Supported. Come on, Miracle Instant Improvement!
5-20 Light Upper
Shoulder Extensions and Y-Raises on 45 Degree Back Raise bench. 3 sets of 6 each, hold at top for 6 count, Poliquin style.
Kelso shrugs on seated cable row 3 x12 with some shoulder rotations
Decline Bench
145 + 54 Chains x 3 reps x 9 sets with different grips
More Y Raises then some Pullaparts
Chest Supported Row, Standing x12
Pec Deck x12 then
No Lock Out Dumbbell Squeeze Chest Press x15
4 loops around, but I wasn’t running station to station.
200 mini band Pushdowns
200 mini band curls
3 wrist rollers
Total reps, broken up a little
More fun than Friday.
Boring Stuff:
Shoulder Junk on Back Raise Bench
Definetly felt low back like dude was talking about, lower back would relax, then upper back could extend and shoulders could level. Will do again.
Decline Bench with Chains
They gym has 3 sets of chains, 17 pounds, 22’s and 27’s. Last cycle I started with heaviest chains and 135 on bar. I added 5 pounds bar weight per week, up to 145. From there I put the medium chains on for 3 weeks, adding 5 pounds per week to bar to 155. Then small chains and 155 - 165 bar weight. The total weight was always 190 - 195 - 200 but the weight at the chest went up.
It didn’t cause my bench to sky rocket, but it isn’t making my shoulder or elbow hurt. They are moving better and better. And I feel a little better on the bench. I can feel myself getting up on my traps even on the decline. I’m getting the bar lower on my chest so I can push it away instead of tricep extend it.
I started over again today, we’ll see.
Pec Deck
Gym has 2 pec decks! One with handles horizontal(one I’ve been on) and one with elbows pads and vertical forearms(have always ignored it). Today I used the elbow pad one, pushing on the pads with my hands body builder style. Better squeeze and I can see why people do that.
Dumbbell Squeeze Press
Cool. More focused than dumbbell incline bench. I need bigger pecs so they squeeze my chin at the top.
5-21 Heavy Lower
Warm Up Junk
Hamstring Stretch Like this, with toe on a block
Back Stretch Like This
Hip Flexor stretch, that lunge kinda one
McGill 3
Hip Hikes and Seated Psoas Raises and Band Sideways walks.
Warm up took a minute but it felt as effective as a deload week.
Front Squat with Reverse Mini Bands (a few hip hikes and Seated Psoas lifts between sets)
A few going up
195 x1 easy
210 x1 - got bar in deep, felt like all the weight in the world
220 x1 - easy squat but right oblique got tight tight.
230 x1 - get tight to protect right oblique and still extend hip. Suddenly I can effectively brace!
So Money!
Pin 2 Sumo Pause Rack Deadlift
185 x warmup
225 x9, 9, 12
Paired with Smith Machine Hack Squats
4 Sets of 15 working up. I put a short mini band around my knees for 2 sets. Extra knee push out was extra quad work. Also Money!
Reverse Hypers
190 x25 x 4 Sets
Some band hip spreaders. Some laying leg curls. Some Sidebends.
Great workout. Reverse Bands slow the lift down, without the lifter having to lift slow. Like lifting on the moon. Pretty cool.
It seems like he’s looking up at her butt 
That’s excellent.
I’ll have to use that sly move in the gym now.
5-23 Heavy Upper
Got loose and missed 265 floor press. Friggin left side this time. Then I had a little temper tantrum. After that I did many pulldowns and incline bench. Then shoulder raises and Tricep extensions with dumbbells.
Incline and pull downs didn’t mess with my shoulder or elbow. Great! It’s a good thing I was at the gym, and not lifting at home. Because I would have thrown all the fucking weights outside, into the yard.
5-25 Light Lower
Some moving around to get loose.
Zercher Box Squat
145 x2 x12 sets
Sumo from Blocks
185 + 90 Chains x2 x12 sets
Reverse Hypers (180) x30
Single Leg Hamstring Curl x15
Leg Extension x30
4 loops
Seated Calf Raise x20
Standing Calf Raise with Pauses x12
Hanging Knee or Leg Raises x12
Thrice
I was gonna quit lifting, but this workout was nice so I guess I’ll try some more.
You getting SUPER tight/rigid/braced on those floor presses? So huge on a movement like that where you cant lock in. Good work though, sounds like you were close.
Sounds like the floor press is teaching you right now. It’s a keeper…
5-27 Light Upper
Rare Sunday night workout
Some junk
Decline Bench
150 + 54 Chains x3 x9 sets
Chest Supported Iso Rows, Standing x12-15
Pec Deck x15
Dumbbell Squeeze Press x15-20
4 times through
Mini Band Pushdowns, 250 total
Fat Man Chinups between sets of Pushdowns
Mini Band Curls x250 total
Face Pulls between sets
5-28 Heavy Lower
Rare Monday morning workout.
Not enough junk to get loose.
Pulled some back shit with 445 on Pin 1 Sumo Deadlift.
I hate lifting again. My hobby is stamp collecting now.
Heal up. It’s simply our way of adapting and getting stronger (that’s what I’m telling myself these days). 
Edit: maybe if we are all scar tissue we’ll never get injured? One can hope?
I am still hoping for an Adamantium sceleton. The fast healing rate to go along with it would be nice as well.
Speedy recovery, @FlatsFarmer!
Hey man. Just stopping by to say thanks. I was reading back through my log. I noticed that some of the advice you gave me earlier in my log was spot on. I just was not in a position to hear the expert advice.
Feel free to drop those nugs of training knowledge my way any time while you are sorting stamps from your death bed.
Seriously if you get a chance take a look at this conjugate system I’m working. The thing I need advice on is accessory volume and selection.
I seem to be recovering really well workout to workout which may be a great thing, but it could also indicate I’m not pushing hard enough…
Thanks for the supports guys.
Stamps are too small, I couldn’t see them without glasses. That shit didn’t make me feel any better.
-Hog, I think you did pretty well “earlier.” You did a good job working hard and still leaving a little for next time. I learned a bunch about how to structure my own training from following along.
Recovering workout to workout is good. You’re just in the first week, right? Give it a little time. Lots of people (like everyone, check the logs) feels like they aren’t doing enough at first. Especially on Max Effort, where you do so few reps/sets. Especially especially if you pick lifts that you suck at (because they target your weak points). You just can’t “grind” the same way and it feels easier. After a few times, you figure it out, and those lifts get harder.
Also speed work against the bands makes me feel Super Good at first. I guess an Excited or Activated CNS. Whatever causes it, I feel extra strong fast and awesome the first week. Then a week or 2 later I start to feel it.
My advice would be Don’t go too crazy at first. People have trouble (again, check out the logs) when they start adding extra barbell stuff in.
Thx man!
I knew that the foray into stamps would be short lived. I see you more as a garbage pal kid collector anyway…
Get well soon!
I took it easy for a few days and got worse every day. Friday I slipped in some mud and fell down in the yard and was all to hell. Sunday I was so tight and twisted my whole shit was twisted and leaning to the left. I had to use some old fashioned remedy from Afghanistan to loosen up. I hate that stuff but it was effective.
6-5 Legs
Stretch out on floor. Old wrestling stretch routine I learned when I was 12. Pretty cool.
Clamshell
Hip Hikes
Peterson Step Up
Sidebends
3 loops, high reps
Birddogs
Leg Curls
Leg Extensions
Pull Down Ab
3 loops, high reps
Sled Drag, straps looped to loose belt
2.5 plates (half bodyweight) x power walk forward and backwards walk back x a bunch
Felt mostly better afterwards. After icing I felt better still.
6-6. Shoulders
Stretch with wrist in band anchored high and low. Band serratus move I got from Athlean x. Shoulder Extension drill from Dr Spina. Feel better right now shoulder warm up from diesel crew. Y- Raise holds from Poliquin.
Rear Delt Extension on Cable.
4 sets. Eye Dentist style, working arm moving back with other hand on working Delt.
Paired with 4 sets of Pulldowns.
Seated Side Delt Dumbbell Raises
4 sets
Paired with Single Arm Pulldowns on lever machine
4 sets. Pull handles apart to get after lats, Yogi style.
Seated Bottoms Up Kettlebell Press
4 sets of 15 with 30s
Paired with Rear Delt Destroyers
4 sets of 20. John Meadows style, but I think I was supposed to do more reps.
Best shoulder action in awhile. I could feel my shoulders not shrugging, and my traps not doing the work for my shriveled delts. I didnt have to make decisions or think because I had so many good advices. Thanks gym bros!
Been there, not fun. You know what to do though, + time.
Lol this made me chuckle.
Get well. Nottin’ but a little time. Hammer what you can in isolation in the meantime.
Haste makes waste. Unfortunately I was down to 213 bw yesterday in the morning, so I gotta hammer on something.
6-8 Leggish
Get on bench to stretch until loose enough to get on floor to stretch. Then some warm up junk.
Band Thru Belt Walk x 60 steps then
Seated Good Mornings x 25 reps
4 sets. Only 1 little back twinge during 2nd set
Standing Hamstring Curl x20 reps then
Box Front Squat x20 reps
4 sets each. It took till the 3rd set to sit down/back instead of forward knee slide.
Iso Pulldowns on Leverage Machine
6 reps then switch arms. Do that a few times. Rest and repeat. Trying to use the science backed cluster method. Elbows out!
Something upper body focused tomorrow. I’m not sure I want to hang upside down on the decline bench.
Really 6- 8, Chest/Back
T-Y-I Raises, Chest Supported on Incline Bench
4 sets 8 or 10 reps with 6 count hold at top.
Paired With Pec Deck Machine
Hands on elbow pads 4 sets of 12-15 reps
Kelso Shrug (5 reps) Seated Cable Row (12 reps)
4 sets working up. Used two separate D-Handles to really get those elbows out and shoulders squeezed back. Pretty cool.
Paired with Fat Gripz Dumbbell Incline Bench
4 sets of 15 -two sets with 50s.
Bamboo Bar Bench
4 sets. I got 9.5 and 8.5 reps with 150 on the last 2 sets. Sticking is weird with this bar. It moves every which way but up.
Chinese Row
4 sets. 8 reps and 6 reps with 210. Heavy as shit!
Light Band Pushdowns x20
Bamboo Bar Close Grip Bench x20
3 times
Cable Curls with EZ Bar Attachment x15
Fat Gripz Dumbbell Curls x15
3 sets
Good workout. I did some stuff I hadn’t done in awhile. Making changes. I think I’ve been forgetting to do that lately.
6-11 Lower
Get loose for awhile.
Standing Hamstring Curls x12
Seated Calf Raises x20
4 pairs
Clamshell x20
Band Thru Belt Walk x60
4 pairs
Cable Pull Thru x12
Straight Arm Pulldowns x12
4 pairs
Pretty whack.
Have you thought of going in a completely different direction for a bit?
Gymnastics/bodyweight
Full on BBing
Etc etc
Just a thought
