Thanks for another great video!
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Yeah I forgot to mention that part, but I was planning on exactly that.
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Pretty cool video on shoulders, from Allberg in Paul Carter’s section.
I like Chris Duffin, he’s really strong and smart and I like his approach. But his videos are like hours long and super, super technical so he’s been off my list.
This video is legit. It talks about how is you pull your shoulders together to much(trying to make up for thoracic extension) you can’t lock out your arms, or really use your pecs and triceps. How it you squeeze together too much your shoulders elevate and dump the bar, or you beat up your biceps or elbows. Still technical, but fast and great visuals.
Here’s one on the floor press, from the same source. I’m using this move lately, Ill watch this later.
One about how far forward to lean in the squat. Maybe relevant.
Thoracic extension
11-6 Lower
Hanging leg raise, leg curl, leg extension, 45 back raise.
3 rounds on right leg, 1 round on both legs
SSB Good morning from pin 11
225 x 5
Rack pull into Shrug
195 x 6 x 3 sets, move hands out each set
Chest supported barbell Shrug
x15 x 3 sets. Kneeling thoracic twist between sets
Leg extension against band, squeeze ball between knees x 40
Decline Sit-up, squeeze pad between feet, hug med ball to chest x 15
Reverse Hyper, frog legs to be prejudiced against glutes x 15
3 rounds
I got a few sets on the plate loaded gripper machine in there. Ho-hum.
11-7 Upper
Arm circles against mini band x 15 in/out, single arm pullover against band x 15 x 3 each
Incline Bench
185 x 5
This sucks but I got stopped at like 115 last time I tried to incline.
Pushups on bars, hand at 45 degrees x 12
Close grip pushups on bar in smith machine x 12
Seated Cable Row x 20
3 rounds.
Dumbbell Y Raise x 12
Bradford Press x 12
Plated Front Raise x 12
2 rounds. Shoulders are fatigued.
Cable tricep pushdowns x 10
PJR Pullover x till failure
Hammer curls with arm braced x 15
3 sets each
Ok workout made better by good music in the gym.
3 Likes
I’m still working my way through Dave Tate and Brian Alshru, but this one with JM Blakley popped up.
It reminded me of this one.
Anyway, in both videos JM mentions his loading and progression scheme. Find your 6 rep max. From there your training is to do 6 sets with that weight. First session could be like 6, 5, 3, 3, 2, 2 reps in those six sets. Then you stay with that weight and get more and more reps in until you get 6 x 6. Then add weight. No percentages or RPEs, just your numbers.
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I really like grouping yoke work with lower body too. Traps/triple extension work just doesn’t feel right on upper body days… to me at least.
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I get where you’re coming from, hip pop feels better on lower body days. And shrugs without hip pop kinda suck.
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You were right about Chris and the split squats lol
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That’s our Chris!
11-10 Lower
My back was stiff as shit from taking leaves and twisting yesterday.
Seated Psoas Raise
Leg curl
Reverse hyper
Hack squat
4 loops to get warmed up. First 3 times were right leg only for iso stuff.
Hack Squat x 5 x 5
Dumbbell RDL x 13,13,15
Hanging Leg Raise + hold x 6
Inverse Curl machine x 6
4 pairs
Squeeze medicine ball between knees x 10 count
Machine shrug, elbows behind back x 15
Reverse hyper x 20
3 rounds
UT and the Titans both won this weekend. Huge Monday night game tomorrow. Football fun times.
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10-12 Upper
Bamboo Bench x 10 x 5 sets
3 way dumbbell delt raise x 12 each way x 3 sets
Prone trap raise x 8
1 arm band pullover x 15
Seated Cable row x 20
4 rounds
Barbell Curl + Fat Gripz x 13
Various band pushdowns x 80 or so
4 pairs
Incline DB Curl x 10
Cable Curl x failure around 8
Twice
2 Likes
10-13 Lower Deload
Back is less stiff, something is still tight. Right deep abs down into groin almost feel stretched out. Tfl is like a tight lump. I think twisting with the rake and then hack squatting too deep got to me.
1 arm, 1 foot dumbbell RDL
4 dumb sets to get squared up.
Stiff Leg Deadlift, start at top, tap pins below knee
285 x 6
305 x 4
Barbell Rows x 12 x 4 sets
Seated Calf x 8 wide, 8 narrow, 8 medium x 4 sets
I also got four sets of seated presses in the smith machine with the big guys again. Steep incline, bar to chin, brief pause BB style. Band pullovers are working, I could feel my rib meat pulling my elbows under the bar real nice. Except for the last rep, where the bar died, my back extended, i lost tightness and felt like my poor psoas would tear.
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10-15 Deload Upper
Get loose
Close Grip Bench
200 x 5
215 x 5
Dumbbell Row x 8 x 4 sets
Plate Loaded Dip Machine x 12 x 4 sets
Straight Arm Pulldown x 10 x 4 sets
Dumbbell Y Raise, lay on incline bench x 12 x 4 sets
Dumbbell Hammer Curl x 15
Rope Pushdowns x 20
x 2
Dumbbell incline Curl x 12
Dumbbell PJR Pullover x 15
x 2
RPE 7.75. No pains, no pukes.
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I did light, BS leg stuff on 11-17. Later that night my back locked up when I bent over to take out the trash. I couldn’t get around very well Sunday night into Monday, and was thinking the worst, after that I loosened up OK. I guess it was just a cramp or spasm without any disk issues, I can cough and put my socks on without pain in my spine.
After a few days off i went back to the gym yesterday.
11-22
McGill 3 x 4 reps
Scap row x 3 into Cuban rotation x 3 into scarecrow x 3
2 rounds
Dumbbell Incline x 15
Seated Row Machine x 15
3 pairs
Seated Dip Machine x 15
Shrug Machine, elbows bent behind back x 15
3 pairs
McGill 3 x 4 x 2 rounds
Dumbbell Y Raise x 12
Dumbbell Front Raise x 12
Rear delt Dumbbell swing x 20
2 rounds
Rope Tricep Pushdowns x 20
Dumbbell PJR Pullover x 15
2 pairs
Cable Curls x 15
Dumbbell incline curls x 12
2 pairs
McGill 3 x 2 rounds
In videos I’ve seen big MFers doing the seated, plate loaded, chest supported row machine with the seat up high and the pad low on their chest/upper abs. The skinny dudes in the instructional videos often have the seat lower so the pad on the chest is higher. Yesterday I made it a point to sit higher and have the chest support lower. It felt really nice and smooth. I guess that was the highlight of the workout.
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Not sure if it has anything to do with it… but I know some really strong guys don’t like seal rows because it can break ribs. Maybe if they are moving big weight, having the pad on the chest could possibly damage the ribs.
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I try not to bench press too heavy for that reason.
11-24 Lower
McGill 3 x 4 reps
Deadlift isometric, frog stance, bar at knees x 3
Twice
Deadlift Iso x 3
Single Leg Curl x 10
45 Back Raise x 10
Twice
Deadlift Iso x 3
Leg extension vs bands x 25
Peterson step up x 10
Twice
Seated Calf x a bunch x 3 sets
McGill 3 x 4 reps
Donkey Calf x 25
Twice
Better than nothing. Not much better.
4 Likes
That sounds like a proper scare. Glad it remained one and wasn’t anything serious
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Thanks man, me too. I was pretty Emo about it Sunday night.
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