I agree totally Doc. Too much squatting is just beating yourself up. I’m glad your knee is back to normal.
6-19 Back
All kinds of ab and oblique crunches and arises and side planks.
Elbows out, upper back row, face down on bench
4 x 15
Kneeling thorax twists between sets
Dumbbell Shrug, face down on lower incline bench
4 x 15
Straight arm pulldowns with long rope handle
4 x 15
Lat activation between sets
Hise Shrug with SSB
4 x 15
90/90 hip-glute action between sets
45 back raise
4 x 20
Back day without bending my arm or putting it overhead to give left bicep a break. I was kinda bummed out about my puss-arm going into this one, but it was a decent workout.
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6-21 Legs
Sit up on ball x20, band leg extension x 20, band pull thru x 20 x twice
Dumbbell bottoms up RDL 2 count pause at knee
work up
75 x 10 x 2 sets
Some kind of Abs x 20
Squat Machine x 10
Reverse Hyper x 25
Band Thru Belt Walk x 100 steps
4 spins
Some 90/90 hip drills worked in there. Its like a clamshell for external rotation on one side with a reverse clam on the other side for internal rotation. I sat on an aerobics step to elevate my hips above my knees and make it easier on hip flexors. In the past I went to far to fast with this and killed my hips flexors. Its feeling better and more useful this time around.
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Good to see you going strong Flats & spreading the good word!
just dropped in to say you changed my life bro, no joke! posture fixed, can overhead press, pull-ups all smooth & pain free. plus i can see my serratus for first time ever!
full appreciate the time you took with me my dude
hope life is treating you well
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Thanks for checking in man. I’m glad to hear that you’ve been able to keep making progress. Its good to know that we can fix this stuff. I appreciate you being a willing guinea pig.
Things are going great right now. It’s summer and my gf just finished grad school so it’s way more relaxed around the house.
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6-24 Shoulders/Triceps
Doing nothing didn’t heal my arm so I did some rehab junk today.
Overhead internal/external shoulder rotations x 5 each way
Dumbbell y raise/ dumbbell rear delt swing x 5 each way
3 pairs
Cable Rear Delts x 20
Band pullover move x 20
3 pairs
Cable Side Raise x 15
Band facepull x 20
3 pairs
Bamboo Bar JM Press x 20
Trap 3 Raise x 5
3 pairs
PJR Pullovers x 20 (with kettlebell)
Kinda squeeze serratus and rotate elbow because I’m out of moves x 3
3 pairs
Bradford Press x 20
Cable Tri Pushdowns x 20
3 pairs
Mean Eugene leg raise x 8
McGill Curl Up x 8
Psoas Eccentric x 8
3 rounds
Stir the Pot x till red faced
Suitcase carry
Twice
This ended up being a positive experience. The band Pullovers (band anchored overhead and behind) really helped suck my arm back into my shoulder and got the underarm meat working to take pressure off my bicep.
I was getting real nice upper back squeeze and high chest, like a solid bench press arch on the JM presses. My rhomboids have regenerated and I can squeeze my shoulder blades together.
Holding a round kettlebell between my hands, like a ball, for PJR Pullovers was awesome. With a dumbbell sometimes it’s a pain in the ass to have 1 hand underneath the other. Like my shoulders which already don’t want to stay level stay less lever. Everything was even with the KB.
Gym owner also told me gym contract ends Friday and it’s time to pay the man again. Maybe I’ll play hardball and demand a free shirt or something.
Johnnie Jackson deadlifting in the meet.
It kinda looks like he was jerking the bar off the floor, messing up the timing of his pull. Although after seeing these mantis-like slim bros squueeeezzzzing under the bar to pull sumo, every conventional deadlift looks kinda jerky and rushed to me. Anyway, I jerk the bar off the ground and get pulled over the bar when I deadlift too. I wonder if Josh and Johnnie will use some cool SPP moves to work on this issue.
Unrelated
My gf’s younger brother is in the Marines, in the Security Force, on the Presidential detail (unless that’s not the official name). He was first stationed in DC, then moved to that presidential retreat in Maryland that nobody is supposed to mention by name. Pres Trump was there this weekend and lil bro got to shake hands, get a pic and got a Presidential Challenge Coin from the man himself. Pretty cool.
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6-24 Back
Right hip/back felt like shit. I tried some rolling, clam shells, ab stuff, but they weren’t working.
1 arm pulldowns
4 x 12
Chest Supported T -Bar Rows
4 x 12
Dumbbell Shrug
3 x 12
Pulldowns felt bad, couldn’t get squared up. T Bar rows with the chest support were good. Shrugs felt like I couldn’t get my shoulders moving the same way. Garbage workout.
Later I laid on the ground, lacrosse ball right above hip bone and dumbbell on top of lacrosse ball, mashing on my psoas/hip flexor. I felt way better after that.
I must have gone too hardcore on the leg raises Monday and tightened that thing up. Or squatted machined too deep Friday.
Everything is falling apart. Looking back, it’s been like up, up, up for 5-6 weeks since the last deload. I was so excited about benching 165 I forgot about waving the weights up and down on a 3 week cycle. Amateur!
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6-24 Legs
Get loose
Standing leg curl x 20
Band leg extension x 20
Pull Thru on Cable x 20
3 times
Step Up x 8
45 Back Raise x 15
3 times
Single Leg Ass Blaster x 10 pause at top
Adductor Push x 15
3 times
Seated Calf x a bunch, pause at top and bottom
3 sets
Let’s get physical, physical!
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Everything mostly feels good today.
2 hours with The Rhino.
6 months till 40. Gotta slim down a little. Maybe if i start absorbing some diet info I’ll subconsciously develop better habits.
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You know shit’s getting real when you’re rotating in the Ass Blaster.
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Next week it’s even more insane, Ass Blaster with Chains!
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Whoa, cool your jets, approaching level 1000!
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Hey Flats, just thought this channel might interest you. There’s a whole range of sports injuries though, not just specific to muscles, but the content is good and he presents it well. Enjoy!
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Interesting stuff, like a doctor on SportsCenter. Thanks man.
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7-1 Upper
Get loose. I did some of that shoulder/elbow move from athlean X that I hadn’t done for awhile.
Cable Rear Delt Extension x 15
Cable Rear Delt fly motion x 15
Twice
Scarecrow Upper Back x 8
Dips x 8, 8, 12, 12
Chest Supported Rows x 12
4 loops
Band Face Pull x 15
Incline Bench with Bamboo Bar x 20
Pulldowns with Bar x 12
4 loops
Antagonistic!
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7-3 Legs
Get loose
Deadlift Isometric Pulls x 3 count x 3 exertions
Then do an assistance exercise x 15 reps or so
3 pairs
Leg curls
Sit ups
Leg Extensions
Adductors and Neck Harness
Bar for iso-deadlifts started a little above knees and went lower for each assistance exercise pair. Pretty cool workout.
Later we went over the mountain to Asheville NC to see a Govt Mule concert at a local brewery. I practiced moderation and didn’t get sloppy drunk or puke my guts out. Life PR. Pretty cool show too. Behind a beer factory, in the mountains, in the woods.
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Asheville has changed SO much over the last 15 years, it’s insane. My sister graduated from UNCA, so we used to visit alot. She got married up there and her and her husband started a business and still own 3 or 4 properties but have since moved to Charleston, SC. Anyways, I still find myself up there a few times a year for business conventions or pleasure. The place has exploded commercially and residentially. Lots of fun stuff to do. The bums are still everywhere though. Something has to be done about that.
How far is the trip for you? I’m about 2 hours. Next time I’m up there I’m going to ping you and maybe we grab a few beers and talk rehab LOL.
Good job on the restraint PR, it’s a true challenge when you’re in the zone having fun.
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It’s not quite 90 minutes to Asheville from us in Johnson City. Definitely holler next time you’re up that way. Or this way, I guess.
It is wild how quickly Asheville grew. All the little towns in our region up here have tried to follow their blue print with downtown clean up, public spaces, etc. But Asheville still leads the way in hipsters! Pre-show we were walking around, looking for a good spot. Some skinny dude was sitting on the ground, leaning against a tree banging away on a fucking type writer! Like typing up a poem or something, clack clack clack. Absurd!
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Check out some guy doing 1 leg deadlifts. Left leg is cool. Vertical shin, steady knee position, good tension on hamstring with nice hip extension.
When dude shifts to the right leg you can see he’s having problems. In the video you can see his knee drift forward, moving towards his toes. You can see how shifty and unstable this is. Maybe you can see how dude tries to extend his leg instead of pushing his hip through as the bar passes his knee.
https://www.instagram.com/p/Bx3QdVNFN2w/
Like me, this dude is having an issue with his right hip. You can see that he can’t “centrate” or stabilise his joint. The stuff in the back (glutes, hips, hams) isn’t locked in, so the stuff in the front (quad, hip flexor, adductor) takes over. Knee drifts forward, taking tension off hamstrings. The Adductor is getting tons of work, trying to pick up the slack to keep hips level without the glutes. And it’s getting stretched like Hell as the knee moves forward. Imagine the way the head of the femur must be moving (grinding) in the hip socket.
Without a hamstring and glute the only move remaining is back extension. Ass-less deadlift with all back. But mostly just on that side. Over time you could develop a twisting motion as you bend over or squat down.
Anterior femoral glide
Hip impingement
Hip arthritis
Chronically tight hip flexor
Lengthen hamstring
Lengthened Adductor
Lack of internal hip rotation
Tight Psoas
Tight QL
Flat foot
Scoliosis
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