Hey flats, I was wondering if you’ve come across how to determine if the rear delts have an imbalance relative to the front delts? Not sure if it will play a very significant role if ever there is though cause if I’m not mistaken, most have overdeveloped front dealts anyway
If I get pinchy, grinding feelings in the front of my shoulders, like shoulder impingment, that’s a good sign a need more rear delts.
These dudes are doing rows with their elbows way out, even with the shoulders. Sometimes this is called a “rear delt row.” Or a Colucci Row because Chris Colucci advocates for them. Anyway, if my rear delts are weak that move is really really difficult. Like my elbows won’t even go up, let alone out like that.
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Alright, will try to give them a go some time. Thanks!
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6-10 Upper Front
Stretch with arm in band, band face pulls, rear delt swing with y raise.
Bench Press + 34 chains
2 sleazy ones
160 x 10, 10
Dumbbell Incline + Mini Band
2 working up
45 x 12, 10
Barbell Front Raises x 12ish x 4 sets
with pec deck x 40 x 2 sets worked in
Seated Calves x mucho
Tibia Raise x 20
Thrice
Preacher Curl Machine
x 12 x 3 sets
Dumbbell Incline Curl x 2 sets
Standing calf x 2 sets
Rainy day, kinda not fast workout.
6-12 Back
Cable Rear Delt
3 x 12
Chinese Row + Mini Band pulling to front
2 easy ones, 125 x 2 x 10
Iso Pulldowns, Supinated Grip
2 easy ones, 2 x 12. Used a handle from the cable area over the arm of the pull down machine to get the underhand grip. Nice squeeze.
Meadows Rear Delt Swing
3 sets, aiming for 25 reps
Paired with Dumbbell Shrugs
3 x 10 mTor reps
Straight Arm Pulldowns x 12
Reverse Hypers x 30, 30, 40
3 pairs
At 2:00 in this video, little dude does reverse hypers with his knees slightly bent. He gets pretty nice back motion. Grumpy old man Kenny Croxdale told me to do stiff leg deadlifts the same way, with knees slightly bent to allow for better hip motion and less stress on the lower back. These felt really good. Like my whole lower back was rounding/extending a little instead of like 1 lower back kink, with most of the motion in one spot. This was so good I hope I don’t forget about it like all the other good stuff that works so well I stop doing it.
Meadows style rear delt swings + dumbbell shrugs were a cool pair. Good pump to watch myself experience in the mirror.
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MMA Strength coach Phil Daru trains Junior Dos Santos Using conjugate style.
Stuff from video.
They go through some warm up, getting loose, activation stuff. At one point Jr has his arm up over his head, like stretching lat/pec/under arm muscles and coach has him like rubbing or massaging up and down, along his pec minor with the other hand. Almost like a quick down and dirty “myo facial release” with the stretch of a muscle known to get tight and cause trouble. Later when they’re working on glutes and hip activation dude rubs along the top of his hip bone, like he’s rubbing out his hip flexors.
When they DE bench it looks like all close grip (instead of 3 grips) with a brief pause at the chest or right off the chest.
Zercher squat to a box for ME lower. Above parallel. I don’t know if he was really excited, or just clowning around but Dos Santos seemed more interested and engaged when he got to lift heavy stuff.
For assistance, Good Mornings with the bar held zercher style and glute/ham raises. Dude uses a band over his shoulders, hooked to the foot plate of the machine for assistance on the glute/hams.
So what?
Former UFC champ squats above parallel. Just like multi WSM Brian Shaw. Surely if I must squat, staying above parallel is OK.
Tall dude has trouble with glute/hams but finds a way to get them done. Again like Shaw who has a cool custom assisted machine. I should be more conscientious with my glute/hams.
Bands need tension through the whole movement, including the bottom. But it doesn’t have to be huge tension.
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My coach is like 5’5" and was using the reverse hyper. I jumped on after him and didn’t bother adjusting the foot pegs. Ended up using a slightly bent-legged knees-outward frog-like form, and seemed to really target my glutes. I think there are lots of ways to use the reverse hyper to more specifically target different areas, I like it.
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That’s awesome, I’ll definetly try that out. I’ve also gone 1 leg at a time, now I’ll have to get more creative.
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6-14 Shoulder/Triceps
Get Loose
Close Grip Bench, Pause off Chest + 34 chains
a couple light ones
155 x 12
165 x 10
Seated DB Press
20 x 10
45 x 5
55 x 5
65 x 5, 5
60 x 5
Dip Machine
2 x 15
For Real Dips
x 5, 7
Side Delt raises with dumbbells x 15 between sets
Cable Pushdowns
4 x 25
Wrist Roller
2 easy ones and 2 good ones
Medicine Ball Abs x 20
McGill Curl Up x 6
Psoas Eccentric x 6
Suitcase walk with dumbell
Twice
I did some dips and they were pain free so that’s cool. But they were hard and I felt like I was moving in slow motion. Nowhere to go but up.
Switched to an EZ curl -looking bar for Tricep pushdowns, v-grip was killing my elbow.
6-16 Legs
Stretch calf, hamstring, glutes and hip flexor x 2 times
Leg Curls, seated psoas raise, band knee extensions x 2 goes
Box Front Squat, Reverse Mini Bands
A few
170 x 8
180 x 8
Inverse Curl
135 x 8
125 x 8
115 x 8, 6. Failed on last set, had to monkey bump out of the machine
Band-adductor wishbones between sets
Reverse Hyper
70 x 20 x 4 sets
Neck Harness Extension x 20 between sets
Band Thru Belt Walk, Monster Mini x 100 steps x 3 sets
Neck Flexion off bench with medicine ball x 20
Stir the Pot x enough
Thrice
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100%.
I think the safest squat for us is a slightly above parallel pin squat. Even safer than a box squat due to the deload position difference.
I did like squatting from the pins that one time I did some “Anderson” style squats.
If only I could not care about squatting. Maybe one day I’ll meet a lift that makes me forget all about them.
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That’s where I’m at, at the moment I can’t define myself being ‘strong’ without having a solid squat as a part of it.
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Wenning Warm Ups
3 moves x 25 reps x 4 sets
finish in under 15 minutes, this is GPP
2 small moves for weak areas and 1 “movement” to warm up the squat/hinge you’re gonna do
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6-17 Upper Front
Arm band stretch, arm circles against wall x 2
Rhomboid pull x 25, band serratus push x 25, decline/incline dumbbell x 25 x 2 rounds
Bench Press + 34 Chains
3 easy ones
165 x 10
175 x 8
Dumbbell Incline + Mini Band
2 sets going up
50 x 12, 9
4 sets of barbell front raise x 15 -12
with 3 sets of pec deck x 40 inbetween
Preacher Curl Machine 3 sets of 15 -12
Incline Curl 3 sets of 12
Donkey Calf x 20
Tibia Raise against Band x 20
three times
Seated Calf
3 x a bunch, pause at top and bottom
GPP and conditioning are not real strong right now. A couple sets of 20 with the 20 dbs as part of the warm up had me worried. It was kinda sad. If I told you guys the hype stuff I used to do, you wouldn’t believe it.
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I think a stretched out or strained my left bicep. No real pain but it feels weak and tight between my shoulder and the inside of my forearm. Pec deck, front raises, preacher curls yesterday. I guess that’s what I get for being too Bro-ish.
I switched my scale back from stones to pounds and BW is up to 229.
Fat, out of shape and killing my tendons.
Maybe I’ll get on the velocity diet and squat everyday for awhile.
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Love how he roasted people lol
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He’s definitely a fun guy to have around. I wish he posted more.
Indeed. Very knowledgeable
I’m a little hesitant about squatting everyday now. Granted I was on StrongLifts back then (basically had squats everyday) which had poor weight selection, but I think squatting each gym session contributed to me getting that knee pain I had. Thankfully it’s gone now
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