I was really effected by my bro Lost Hog. He was like “I got what I wanted out of these barbells, so it’s time to slow down and enjoy it before the weights drive me crazy.” (paraphrased)
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Deuce- Deuce, Deadlift Legs
Get loose, 1 round McGill 3.
Sumo deadlift iso, pin 3 x 3 pulls
Band GM x 10
3 pairs
Iso deadlift x 3
Back raise on Glute/Ham x 10
3 pairs
Iso Deadlift x 3
Leg Raise off Bench x 20
Decline Situps x 20
3 rounds
Coan side grip
Kettlebell wrist extension x 20+
3 times
First time doing isometric deadlifts in awhile. Also the first big, full body move in awhile. I could feel myself getting all hype and neuro-charged. I enjoyed and missed the sensation.
A few times on the back raises I almost spontaneously did a glute/ham raise. I could feel more pulling with my heels, like Louie talks about with box squatting.
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Pin or box squat, high. I seriously think you can get near max stim as long as you get 3/4 of the way. Maybe 5/8. Hell, maybe 1/2.
I’m sorry, but there is no substitute for squatting when it comes to total effect and awesomeness.
But you can get pretty close if you get the variables right.
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If I do squats you gotta do calf raises.
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Check my log. Been doing them for 5 weeks.
Now squat!
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I don’t think I’ve seen him around lately
Oh man, I guess you have been doing them, don’t I feel silly! Honestly I don’t really look at anyone’s lifts, sets/reps or weights anymore, I just look for the write ups at the bottom of workouts now. Like what people are trying to do and if it’s working.
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2-3 Vertical Back
Get loose
Cable Pulldowns, close neutral grip x 10 x 4 sets
Single Arm Machine Pulldown, wide overhand x 10 x 3 sets
Dumbbell Row x 10 x 3 sets
Super Skinny Barbell Curls x 12 x 4 sets
Incline Hammer DB Curls with Fat Gripz x 10+ x 3 sets
Top Half Single Arm Preacher Curl Machine x 12+ x 3 sets
Just doin’ a little work here.
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Tall dude wants to be 400 pounds and lean and mobile/agile. The plan is strongman carry type work in the yard and bodybuilder stuff in the gym. The first video talks about what functional or tactical mean and shows some work being done, like a preview.
Second video shows some workouts from week 1. Farmers frame carry, Zerchers carry, hise shrugs and yoke. And momentum free, tension focused BB gym stuff with no powerlifts. Step ups, spider curls, dumbbell bench with slow eccentrics, all kinds of wimpy stuff. Also big dudes 8000 calorie meal plan.
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2-5 Vertical Push
2 move shoulder warm up I got from Smashwerx guy but can’t find again.
First move, put hand behind back, knuckles to spine, thumb up palm out. Scapula should be naturally depressed and help flat against rib cage. Dude used a band anchored high and behind, looped around his wrist to pull arm up and away from back, the " exercise" is to keep scap vertical, stuck flat to ribs and kinda depressed as arm pulls away. Like anti winged scapula.
Second move is bottom up kettlebell press in half kneeling position. Forearm vertical, scapula flat against rib cage. As you press the kettlebell let scap elevate. Keep it vertical, flat to ribs and let it move up as you really press press press into super full shoulder extension. Don’t shrug shoulder, but let scapula come up behind the full ROM press.
My lats were tight after pulldowns earlier in the week a few sets of this stuff between my warm up sets of Smith machine press had me feeling good.
Smith Machine Press x 10 x 4 sets
Landmine Press x 15 x 2 sets
Rear Delt Swing x 20
Single Arm Rear Delt DB Raise x 12
3 pairs. Rear delts worked lengthened then shortened. Ruthless!
Cable Push, Long Rope, Push hands out x 20 or less
PJR Pullover x 15 or less
3 pairs. 1 move shortened, elbows out. 1 move lengthened, elbows in.
Leg Raise off Bench x 20
Decline Situps x 20
DB Suitcase Walk with Fat Grip Handle
3 rounds
Fast am workout. I know it’s just smith machine, but it was awesome to get in a few tough sets of presses. I was grimacing and making faces because I was struggling instead of because my shoulders hurt.
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This is something I’m really into at the minute, I find I’m getting so much more out of my supersets when a lengthened and shortened are paired.
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Yeah definitely, super sets are better and I think I’ve been getting better results in general including both in workouts.
I guess that’s one thing I didn’t grasp about training for nice look into muscles in the past. I would just mindlessly do “high reps” or “volume” without paying much attention to what lifts to do.
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2-7 Quad Legs
Get loose
McGill 3 x 7
Clamshell, reverse clam, laying adductor x 10
Peterson Step Up x 10
Hip Airplane x 2
2 rounds. Took forever!
Step Ups x 10 x 10
Back Raise on Glute/Ham x 10 x 2 sets
Back Raise on 45 x 10 x 2 sets
Leg Extensions vs bands x 25
Standing Hamstring Curl, bottom half x 12
3 rounds
Wrist Roller x backward then forwards x 4 times. Up to 120.
Master of Puppets on the stereo at the gym today. Strange to hear a whole album in these days of playlists and steaming music.
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2-9 Mid back traps
Get loose
Chinese Row (elbows out) x 10 x 4 sets
Shrug Machine (elbows behind, traps lengthened) x 10 x 3 sets
Inverted Row/ Face pull kinda action (elbows high, traps shortened?) x 15 x 3 sets
Alternating DB Curls x 20 x 3 sets
Band Curl, anchored low x 25
Band Curl anchored up high x 25
2 pairs
Bumper Plate Pinch x 35 x 1 minute
x 45 x 30 seconds x 2 holds
Traps we tired, arms are tired.
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2-10 Horizontal Push
Get loose
Low Incline DB Press x 10 x 4 sets
Pushups, Hands on Elevated Bars x 10 x 3 sets
Low to High Cable Fly x 12 x 3 sets
DeFranco Shoulder Shocker x 3 rounds
Band Tricep Pushdowns x 30+
Band Overhead Triceps x 30+
4 sets each, plenty of rest between
Plate Loaded Gripper x 20 x 4 sets
Kettlebell Wrist Extensions x 20 x 3 sets
Legs and hips have been getting increasingly sore since all those step ups on Friday. I had to stretch out to lean back on the incline bench or to do pushups.
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2-12
My back and hips were too sore and tight from hamstring/deadlift legs so I jumped a day ahead to lats/vertical pulls. My back and biceps were a little sore too so I had to take it 10% easy. Autoregulation!
Single Arm Pulldowns, overhand wide grip x 8 x 3 sets
Cable Pulldowns, close and narrow x 8 x 2 sets
1 arm machine rows, neutral grip x 8 x 3 sets
Cable Curls x 15 x 3 sets
Incline DB Curls x 15 x 3 sets
Waiter Curls x 15 x 3 sets
Some laying on the ground, squeezing knees together trying to pop SI joint. If anybody saw this workout they’d be like “that huge dude isn’t very intense.”
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Master of puppets and no PR of any sort? I’m a little disappointed. Haha kidding
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It’s a new decade, I’m in a new age class, everything in the gym is a new record!
Althought’s it’s just for fun, 120 on the wrist roller is closing in on all time PR territory. That’s kinda hype.
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I guess that’ll have to do! Lol
Push (pull?) a broomstick against your waist as you do warm up moves to activate abs and lats. Maybe useful.
Tactical hypertrophy Week 2. About the same as last week. About 4 minutes in Bryant starts talking about the Hatfield Squat, and why its useful for people who have trouble with regular squats.
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