No problem, thanks dudes.
5-9 Rep Lower
Deadbugs and crunches with legs in air x bunch
Seated Calf Raise x 12
Dimmel Deadlift x 25
4 times
Goblet Squat, Band Around Knees, 5 count down
5 sets x 5 reps
Alternating 1 Arm Pulldowns x 12
Reverse Hyper x 25
Donkey Calf Raise x 20
4 times
On the dimmel deadlifts I really think about keeping my shoulders behind the barbell. Down around the knees at the bottom, I’m not sure if they really get behind the bar, but even thinking about it really hard helps me keep tension on my hamstrings and push with lots of glutes. Vs getting leaned over way out front, “prying” the barbell up with 100% back.
Kinda bland workout today.
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5-10 Rep Upper
Use band to stretch lat, pec, bicep. Arm circle against wall. Y-Raise into rear delt swing x 6
Twice
Rear Delt on Cable. Face Cable x 8, pullsideways from cable x 10
Bradford Press x 15
1 easy one and 3 good ones
Bamboo Bar Seated Overhead Press x 20
Rear Delts on Reverse Peck Deck x 12
3 pairs
Chinese Row x 15
Rogue Shrug x 15
3 pairs
Spider Curl x 10
Dumbbell Incline Curl x 12
Cable Curl x failure around 12
Three times
Back superset was killing me, entire back got good work this week. Overhead with bamboo bar was nice. All the way down to clavicles and up to full extension without bouncing or fake soft lockout. Elbows are feeling it.
Throw back repost from last year.
Mike Isreatel says get a good workout, then add some sets to progress. Borge says get a good workout, then to progress keep sets/reps the same and add weight. After they talk about it for awhile they decide that their styles aren’t so different after all.
I tried Dr. Mike’s style for awhile. It was really natural to pick some lifts, get an easy workout week 1 then just do more Serious sets each week. Then to start over as a deload and push a little further than last time to progress. I used Isreatel’s format to run a cookie cutter type “mass” routine from a Josh Bryant book. It worked great for 10-12 weeks, but eventually it got to be a mess trying to keep track of RPE over like 4 worksets and 2 warm ups sets for 4 lifts.
I had been doing more “strength” style lifting and was really good at cheating. Resting in the locked out position, heaving lifts. When I went to failure I failed because I was out of breath.
Keeping a few reps in reserve and doing a bunch of sets and different lifts helped me slow down and get tension on the right muscles.
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Later I used a plan for back day, 1 top set each 1 row, 1 pull down, 1 shrug. Each exercise got an “intensity technique,” rest/pause or a drop set or eccentric focus. Technically I guess the rest/pause and drop set are maybe more than 1 set.
After doing many sets (Dr Mike style) it was fun to switch up and get all the effort into 1 set. It was easy and exciting to add 15-20 pounds per week to just a few lifts. For a deload I picked new row/pull down/shrug exercises and started the program over. When that got boring I switched the lift/intensity technique pairings. So instead or rest/pause rows and drop set shrugs it became drop set rows and eccentric focused shrugs.
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5-13 Deload Lower
Sit on box, rotate shin x 3
Standing leg curl x 10
Three times
Sit on box, rotate femur x 3
Peterson step up x 10
3 times
Hang leg off box, internally rotate hip x 3
45 back raise x 10
3 sets
1 arm shrug x 10
Suitcase walk
Three times
Psoas/Ball sit up x 10
Single Leg Reverse Hyper x 10
Three times
The worst rehab stuff paired with the easiest assistance stuff.
5-14 Deload Upper
Y -Raise x10
Shrug face down on Chinese Row bench x 15
Dumbbell slight incline bench x 20
Three times
Lay on ground Cuban Rotations x 10
Semi Supinated MAG Pulldowns x 15
Bamboo Bar Close Grip Bench x 20
x3
Stretch Lat
Rear Delt, Leaning Over, on Cable x 12
Wendler Row x 15
x3
This was pretty whack. Girly pop music playing in the gym, 20 DBs felt heavy, blah. But my legs and back felt 100% better this morning than they did yesterday, before that little puss workout.
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Westside guy who trains fighters talks to UFC fighter who trained at Westside.
Somebody else posted this solid video from Alan Thrall about signs/symptoms of overtraining. While dude talks the video shows footage of some cool trainings.
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Man, my lower back is sore. It was so tight for 5 days that I didn’t even notice at first.
I wasn’t thinking ahead too much last week and I guess all the exercises I picked just pounded it. 45 degree back raise with barbell for hamstrings and dimmel deadlifts for glutes, overhead presses with no back support, snatch grip deads, and reverse hypers were a little much.
I’ll plan smarter going into the next few weeks.
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A few tips for mass:
“if you’re looking to pack on size and are a “progressive overload, heavy weights on the basics!” dude, then you’re short-changing your efforts in the gym and have become your own worst enemy through this faux-macho dogma.”
“If you’re like most people, a small muscle is often a weak muscle, and vice versa. Focus on training that muscle group multiple times a week with different movements to maximize its growth. Use moderate to high reps and increase your volume over the course of the training cycle.”
2 Likes
5-20 Rep Upper
Close Grip Bench, Pause 2 inches off chest
145 x 10 x 2 sets
Seated Dumbbell
Ramp to 60 x 6
35 x 10
Face pulls or rear delt raises between sets
Dip Machine
200 x 12 x 2 sets
Side delts on cable between sets
V Grip Cable Pushdowns
x25 x 2 sets, bend elbows
x20 x 2 sets, push dynamite handle
Seated Calf
x8 feet really close, x 8 wide, x failure medium
Tibia Muscle Toe Raise Against Band
x15
Thrice
Standing Calf
Deadstop, heels on floor between reps x 12 x 3 sets
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@FlatsFarmer when will we see some ME Pin Pulls or Yoke Bar Box Squats? Just curious, awesome training in here by the way.
The calendar said to do SSB squats from the pins in the rack yesterday but my back was a little sore so I did shoulders/tris instead.
I think I got a little carried away with the rack deadlifts. I started up high when I was too weak to bend over to get to the barbell on the floor. Then I just kinda stayed with it.
Now that I can get down a little better I think I’ll work from blocks for awhile. Still elevated, but a little less elevated. Then I can use the dead from pins as a nice occasional switch-up.
I should get the box squats back in soon. If I squat too deep I lose control of my hip/glute and it causes problems. If I stay just a little high I’m OK.
I’m just not 100% sure how to scheme things up. I dont know if I really need ME stuff (or DE stuff) every week. But I don’t really have a smooth plan to do it another way. That’s why I was so impressed with Punisher’s squat rotation.
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5-22 Puss Legs
Sit on box, internal/external hip rotations.
Clam/Reverse Clam/Seated Psoas Lift
Standing Hamstring Curl
x 12 x 3 sets
Step Up on high box x 12 then Peterson Step Up on low box x 8
3 times
Band Thru Belt Walk
x 50 x 3 sets
Wrist Roller, Forward/Backward/Forward
3 sets
High rep, high frequency squats are doing wonders for me right now. @T3hPwnisher has something interesting going on for sure.
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Reps and frequency, practice makes perfect!
Back stuff.
2 weeks ago I did a little more legs/back than I was used to and I’ve been kinda tight, stiff and off since then. Slight pain in lower back after getting to my feet, 1 sided tightness and poor hip stability/bracing on right side.
I tried resting and deloading. I rolled my quad, front of hip(ctrl?), glutes, hams and calfs. I did McGill type ab exercises, 90/90 breathing, glute activation and internal hip rotations… Nothing was working.
Then I remembered some member of my posse reppin’ this Athlean X video about tight QL muscles.
I’m not big into that hip stretch, but the “QL Flossing” (3:10) worked super well. I’m still a little sore, but my back is lose and it feels like my glutes and abs work again.
I think I got this tight QL from going deeper than my true capacity on goblet squats. I’ve been trying to use lots of Glute Min (reverse clam and psoas eccentric action) to keep my hip “centered” and glutes “active” during leg moves. I was doing these goblet squats the other week with a band around my knees, a 5 count eccentric and a pause in the hole. As I got around parallel I could feel myself losing tension in my right glute/hip. I guess it was going into my lower back. Fighting against the band and working the pause must have been too much.
So I guess if you squat too deep and extend your back too much, and end up tight on 1 side, check out your QL.
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This is gold. My problems started with taking 405 too deep and not having the ass to get out of the hole with it. The symptoms you described are me to a T right now.
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Find something round and sit on it! You might like it!
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5-24 Upper Front Quadrant
Bench Press
Do some
155 x 10 x 2 sets
Dumbbell Incline Bench + Mini Band Behind Back
30/35/30 x 12
Barbell Front Raise
x 15 x 4 sets
Single Arm Preacher Curl Leverage Machine
x 12 x 3 sets
Incline DB Curl x 11
Cable Curl x 15
2 pairs
Upper Back stuff on Blast Straps x 20
Pec Deck x 40
3 backs and 2 pec decks
Neck Harness x 25
Ball Crunch/Ball Oblique Crunch/McGill Curl Up/Psoas Eccentric x 6 each
3 times
The weights get lower but my muscles get bigger.
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Do we know the reason/culprit for this? I’m sure you’ve mentioned it, but I can’t remember now.
My coach has a lot of us upping our add/abductor work (bands), banded marches (with band through belt or over shoulders), and straight legged sled drags (heeled march). This has seemed to help a lot of hip/glute weakness/issues in the group!
EDIT: And now I see this:
Great minds think alike!
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