Nice work you goddamn beast. So after finishing, what are your takeaways?
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Thanks man. I had fun with it.
It was fun to get outside a do something different for awhile. The continuous tension from dragging and longer time to do a “set” was a nice change from weights. It was cool to do something that took some strength for a couple minutes at a time. Back in my sporty days conditioning and endurance were something I worked on a lot. In more recent times I’ve found myself doing a lot of conditioning in the gym with the weights, with high reps, short rest times and lots of sets. It was nice to separate lifting from cardio and do some meat head, gym rat lifting.
Also it was interesting to just scratch the surface of intense/high volume training ideas like going twice a day or double stimulation. It was easier for me to squeeze in extra work doing something different than lifting or walking the dogs. I think that could be useful for bulking up or gaining weight. Train normal, eat extra to gains few pounds then add sled to increase workload without messing up lifting and gain muscles.
Real specific, pull a parts and high rows/facepulls dragging the tire were a nice work for shoulders. Really targeted and as good as anything I’ve done with cables or dumbbells. It was easy to hit(crush) hamstrings by dragging forward and just leaning over at the waist. Backwards up hill was best for quads. Overhead tricep extensions walking slow and keeping the straps tight was nice on triceps without killing elbows. I’ve never really been able to do overhead extensions/French press with a bar or DB.
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10-27 Lower
Get loose
Laying Leg Curls x 12 with some holds at top
Seated Psoas Raise x 10 or leg raise x 15
BW box squat, lower box each set x 25
4 rounds
Hack Squats x 8
5 light, ramping sets. Quads/knees not super into it
DB Romanian Deadlifts x 60x 11, 11, 16
These felt easy and smooth. I had to do some pauses to make it harder.
Pulldowns, regular wide bar, change grip each set x 15
Reverse Hyper x 20
Decline Sit-up, squeeze ball between knees x 12
3 times around
Leg extension against mini band x 40 x 2 sets
Looking for that healing pump.
One more in the books.
10-28
Seated Cable Rows x 25 x 4 sets
Bamboo Bench x 10 x 5 sets
DB Floor Press x 15 x 3 sets
Combo Delt Raise x 10 reps, 3 ways x 3 sets
Hammer Curls x 20, 15
Hammer Curls with arm against bench x 12 x 2 sets
Some ab crunchings, band upright and high rows and band pushdowns between sets here and there.
I must have been cheating on hammer curls, big dude who owns the guy suggested I try them with my arm braced against a bench. But not like a preacher curl, these were against the bench like cross body action. I used 20s. The Dog says Flex Wheeler used 90s.
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Thanks for that detailed write up man. Funny you mention weights v cardio because I was pulling the sled yesterday with a my wife and a guy in the gym and he kept referring to it as meat head cardio.
You’re though process is interesting and I like the applications you’ve devised for it. I hadn’t thought about it as a weight gaining tool prior. And I haven’t taken off enough weight to do facepulls, extensions, etc. I’ll have to do that!
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10-30 Heavy Lower
45 back raise, squeeze ball between knees x 12+
Decline Sit-up, squeeze ball between knees x 12+
Leg extension against mini band, squeeze ball x 30+
Hip extension, hip flexion and knee extension with internal rotation/abduction. Or hams, abs and quads while good-girling the legs.
Anderson Squat, SSB, Pin 10
Up to 275 x 3
Frog Stance Deadlift, Plates on 25 bumpers
185 x 5 x 3 sets. Who put the floor so low?
Barbell Shrug, Chest supported on incline bench
x 15 x 4 sets
Sidebends against band anchored low
x 10 x 4 sets
Seated Good morning against front anchored mini band x 25 x 4 sets
Reverse Hyper with pad between knees x 25 x 4 sets
Bonfires burning bright
Pumpkin faces in the night
I remember Halloween!
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11-1 Heavy Upper
Get loose
Floor Press
Up to 225 x 4, then flopped like a fish trying for 1 more
185 x 6 x 3 sets, closer grip than above, moving close each set
Dumbbell Y Raise x 15
Bradford Press x 15
Front Plate Raise x 15
3 laps, add weight and lose reps each round
Chest supported T bar row, slow lower x 6
Inverted Row x 10
3 times
Plate loaded Gripper machine x 15
Fat Gripz barbell Curl x 12
Band Pushdowns x 50
3 times
DB incline hammer Curl x 12
Leg raise + hold then slow lower x like 6
2 each
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11-3 Lower
Get loose. Some right leg extensions, right leg curls and right leg reverse hypers.
Hack Squat 5 x 5
DB Deadlift x 11 x 3 sets
Barbell Row x 20
Decline situps, squeeze ball between shins x 20
Leg extension, ball between shins x 20
Twice
Barbell Row x 20
Hanging Leg hold
Reverse Hypers x 20
Twice
Nice little Sunday.
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Am I reading that rifht? Why just the right leg?
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Yeah, right side warmup moves. I lean or twist to the right and use a lot of lower back on that side. In an old podcast Louie says if one side is whack, pull first/harder on that side during assistance moves. In a recent video Matt Wenning mentions making his intern do 1 sided warm up stuff to fire up his whack side. Young Aussie Duke also came up with the idea a few weeks back.
I have to admit it sounded too simple to work at first but desperate men do desperate things so I figured I’d give it a shot. After the first trial run yesterday my glutes are blasted and my back feels good today.
Here’s one more video of Wenning making somebody do belt squats, glutes and hamstrings. At like 2:00 there is a real nice moment were little dude is doing 45 degree back raises, flexing and extending his spine, using lower back then Wenning shows him how to set his back move at the hips. Then he mentions doing 1 sided reverse Hypers.
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Gonna give this warmup a shot on squat days (yes plural). My right hip is tight as shit from too much sitting. Left glute was the wack glute but I think both glutes are weak gonna put some more focus there with assistance.
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That’s awesome, I’m interested to hear what you think about it.
You’re looking good in the new photo! Great rib meat, abs and lats.
Thanks bro! I’m doing lots of Different rows plus pull-ups, chins and dips. Hanging leg raises and ab wheel one or the other when I squat and bracing like Brian Alsruhe suggests.
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11-4 Upper
Get loose
Bamboo Bench 120 x 10 reps x 5 sets
Rotating wrist thing between sets
Side/rear/front delt raise x 12, 12, 10
Paired with band face pulls x 25, band anchored at different height each set
Dumbbell Floor Press 65 x 14, 55 x 20, 45 x 15
Band pull a parts x 25 between sets, knuckles up, knuckles down, or no money style
Some dudes were doing decline bench in the smith machine and made me do a few sets. Slight decline, it was a nice, smooth press.
Then we did two trap moves with bent elbows one guy got from a Johnny Jackson video. They were pretty cool. Afterwards I found this video and we were pretty much doing these motions.
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You have been doing these high volume bodybuilding workouts for quite some time now, have you noticed any physique changes or other benefits? How is your back/ hip doing these days?
Hope all is well and training is progressing.
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The best benefit is the mass!
Bodyweight is up around 12 pounds to low 230s (105 kgs). I can still wear the same pants and I feel about the same level of fatness so some of it must be muscle. Slacking on barbells gave my shoulder joints a break and let me build a little muscle on arms, chest and upper back.
Other than that, its been pretty fun to train muscles instead of lifts and get all pumped up. And do some new moves. I used to hate good mornings then I did tons of light band GMs, now I love them.
Hip and back have been good too. I think less abuse was good for them. I can squat down and bend over like a normal person now. Sometimes I’ll go too hard and they’ll get tight or stiff but with no squats/deads I don’t get hurt by rushing into the next workout and lifting stiff.
Training continues! Things are good outside the gym and we’re getting ready for all the busy holiday stuff. I see you’re back home and at the Cheese Factory! I hope the change of scenery goes well. Thanks for checking in.
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Oh interesting stuff. Thanks flats!
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I got two scheduled off days From lifting but I’m thinking for belt squats, cuz this anytime fitness I’m using doesn’t have that machine obviously, I could take a dip belt hang a dumbell from it and put a band around my lower back/hips pulling down and forward. Seems like a good alternative.
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Let me know how it goes. I saw botslayer mention using the bar in the smith machine to hold for balance, to mimic the machine.
I am happy to hear that! Sound like you had some awesome results from it and found the joy in another form of training.
Yeah I am back in the old cheese factory. I can’t say yet if I enjoy that training enviroment or not.
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