How you coping with Isolation training ?
If you mean isolation like 1 muscle at a time, I’m just trying to really buy in and focus on tension and blowing up the muscle. It’s been a little fun to try to relive my teenage “Beach Focused” workout days.
If you mean isolation like lifting in seclusion, I’ve been trying to copy one exercise or set/rep scheme or something from somebody else’s workout each session. Doing what they’re doing is almost like working out with the bros for a minute.
I’m glad you didn’t get flattened the other day.
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Also if you believe in Thibadeau’s neurotype stuff, isolation work and bodybuilding style is natural and soothing for me in times of stress.
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4-10 Lats and Biceps
Get loose
1/2 Kneeling 45 degree row/pulldown against band x 20 x 3 sets
Chin Ups x 5 x 8 sets. 3 sets medium, 3 sets underhand, only 2 wide
Seated Band Row with bonus small bands pulling up and away x 20 x 3 sets
Kettlebell Glass Row + band pulling forward and to opposite side x 15+ x 3 sets
Band Hammer Curl x 12+ x 3 sets
Arnold Curls with Kettlebell x 8+ x 4 sets
KB Curls slumped against wall x 8 x 3 sets
Band “Preacher” Curl x 40+
Band “Incline” Curl x 40+
2 times around
Chin ups improving, I can actually pull with my lats and not my elbows. KB rows + band were tough. It was a little cold outside today.
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4-12 Happy Easter Leg Day
Get loose. Band leg curls, Peterson step ups and hip airplanes to get going.
1 arm/1 leg Romanian Deadlift with Kettlebell x 10 x 4 sets
Ukrainian Deadlift with Miniband pulling Kettlebell away x 15 x 4 sets
Backwards Sled Drag x 70 feet x 10 trips, under 15 minutes
Sideways drag x 30 feet x 3 trips
The band pulling away on KB deadlifts ripped my lats out. With a heavy weight that could be a cool move. My 45 pounder was ball busting.
I finished the sled drags with like 12 seconds to spare. I honestly felt like I was flying through them and would finish way earlier.
60 degrees and light rain today.
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Those are pretty cool. A little similar to traditional Bavarian stone lifting (which is an actual sport in Bavaria). Did you pull from a deficit?
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Oh man, no defecit and now that I search around maybe my legs were a little too straight. I hope I don’t offend any Ukranians. I’ll try the defecit next time. Bavarian stone lifting looks like fun .
I’m really pissed I didn’t try it out when I was living in Bavaria. A lot of the guys from my strongman club were stone lifters first and strongmen second.
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More band moves. Good morning, floor press, pullover, high/medium/low rows, overhead triceps, upright rows. At like 5 minute in they show a bonus 7th move, Reverse Hypers. Lay on ground with feet suspended in hanging band then push heels down with straight legs. I’ll have to give that a try.
Friggin Bands. It’s getting to the point where I’m daydreaming about the Smith Machine.
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4-14 Shoulders and Tris
Get loose
Rear Delt Swing, 25 DBs x 25
Single arm rear Delt Raise, hold at top, 10 DBs x 15
3 rounds, lost a couple reps each round
Side Medials, 25 DBs x 12
Y Raise vs Band x 12
3 rounds, lost some reps
Kettlebell Press
45 x 5, 7
35 x 13, 12
Front Delt Raise, 25 DBs x 15 x 3 sets
100 band triceps to get warmed up, various grips
4 Board Pushups x 12 x 3 sets
3 Board Pushups x 10 x 3 sets
2 Board Pushups x 8 x 3 sets
Band Overhead Extension x 40
Band Pushdowns x 40
Twice
Pressing the 45 kb felt like a MegaMan style arm fracture could happen at any second. Felt pretty good on the shoulders though.
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4-15 Traps/Biceps
Get loose
Porch railing chest supported isometric row vs tow strap x 10 count
Stand on Band Row x 12 ish
Lower Trap Raise vs micro mini band x 10+
3 rounds
Stand on Band Shrug x 20 x 3 sets
2 Band Facepull/High Rows x 25 x 3 sets
1 arm curls, ramp to 45 kb x 9 reps then drop sets with 35 kb and 25 DB.
Band Hammer Curls x 20 x 3 sets
Band Preacher Curls x 15 x 3 sets
Two more weeks of this, minimum.
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Strong East Tennessee dude Pete Rubbish interviews Matt Wenning. First 30 minutes is kinda general background, then they talk about training for longevity and trying to get the most Training Effect from the least damaging training.
At 30 minutes they start talking about drugs and getting the most from the lowest dose.
39 minutes they start looking at videos and talking about Pete’s lifts. I paused there. So far a pretty good interview.
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More cool stuff from Pete/Matt
:47 bench straight up vs J bar path. Wenning says in the old days dudes benched with lots of chest and shoulder, often with thumbless grip and that really emphasized the J stroke. Now dudes bench with more triceps and straight up is a shorter path and better.
They talk about narrowing Rubbish’s grip a little to get wrist, forearms and elbows all lined up. Wenning talks a lot about turning the bench from a “chest lift” to an “arms lift” by changing the way the brain understands the motion, or motor pattern. Use sub max weights to change the motion because when you go heavy you kinda revert to your old motion.
Wenning tells Rubbish to warm up his medial tris (down by elbow) and sub scap muscles before benching. “Give your brain the answers before the test.” Or do “basic math before algebra.” Get the lagging muscles warmed up and working well before the big move.
At :51 they talk about Pete’s hip impingement and how he twists to the left in his squat. He says he tore his labrum a few years back. Wenning tells him “injuries and muscle imbalances change motor patterns. It takes lots of sub max work to change them.” He says do planks to really train the transverse abdominals and do belt squats to warm up the squat motion. Be sure not to twist during the light belt squats. “Be a super dickhead to yourself and don’t let yourself do it wrong.” Wrap the hip with vodoo floss for warm up sets.
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Sled Drag full body, high frequency routine from Dave Tate
Forward drag x 25 steps “down” and 25 steps “back” x 2 trips down and back
Backwards drag x 25 steps x 2 trips
You can rest 20-30 second between exertions
Reduce weight
Sled Rows x 25 x 2
Sled Chest Presses x 2
Reduce weight
Sled front delt raises x 25 x 2
Sled rear delt raises x 25 x 2
Straps around ankles drag x 25 x 2
Aim for no rest during upper body stuff
Day 1, use heaviest weights
Day 2, reduce weight by 1 third, do same workout
Day 3, reduce weight by 1 third
Day 4, off day
After three of these 4 day cycles increase weights or number of trips
Now it’s time to stop messing around and actually do some exercising. Ugh.
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4-17 Legs
Ab stuff to get brace working
Laying band leg curl x 25
“Belt squat” x 25
4 times
Split Squat x 10 x 3 sets
Sled drags forward x 70 feet x 10 trips
Belt squat was a kettlebell hanging from waist with tow strap with some stretchy tubing wrapped tightly around right hip/groin. Squat motion didn’t hurt my hip or groin, glutes were burning. That was a nice change. We’ll see how everything feels tomorrow. I got the sled drags done with almost 3 minutes to spare. Walking forward is stronger than walking backwards. More weights next time. Another one in the books.
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A gem! I completely forgot about this modality. Thanks for the reminder. It’s amazing how it can take away pain, and fix an issue by forcing compression on the tissues through range of motion.
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I was surprised by how well it worked. “Amazing” might be the right word. Usually it takes me 20 minutes of warmup BS, and I still can’t squat down without pulling on my adductor. Yesterday I just dropped right down. I didn’t want to get too hype after just 1 try, but my legs kinda feel worked and my hip and lower back feel totally OK today. Will definitely do the wrapped up belt squats again. I’m pretty excited to try wrapping up my elbow and maybe shoulder for pushups today.
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Isn’t that what Chris Duffin does as well? I am not sure what his reason is but I believe he had adductor problems as well.
The point for elbows is interesting. I’ll be watching for resulsts in case you end up trying it.
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4-19 Chest/Triceps
I wrapped some stretchy tube around my elbow and little micro mini band around my shoulder for some pull aparts, band triceps and 1 arm pullovers. Sometimes these kinda hurt my elbow and my arm waves around or twists during these moves, like it’s trying to avoid pressure. Maybe this was a little better all wrapped up, but it wasn’t as dramatic as the hip and squats. I’d like to get under a barbell and see what happens.
Miniband Incline Fly Action x 15 x 3 sets
Pushups x 5 sets
15 the first set, lost a few reps after that
Band Decline Fly motion x 12
Decline Pushup with Miniband over shoulders x 8, 8, 7
3 pairs
2 band neutral pushdowns x 30
4 Board Pushups x 10 or less
3 pairs
Overhead band extensions with stick for handle x 20
Kettlebell PJR Pullovers x 15 or less
3 pairs
Band Pushdowns, like V Grip action x 20
2 Board Pushups, 5 count lowering x 5
3 pairs
Not bad.
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4-21 Lats/Biceps
Band Row/Pulldown/Squeeze, Mean Gene Teo style x 3 sets
Chin Ups x 6 reps x 7 sets, switching grips
Seated Band Row x 20ish x 3 sets
Glass Row, Kettlebell + Miniband x 15 or less x 3 sets
100 band curls, various grips to get going
45 Kettlebell Curl x 6 x 3 sets
35 Kettlebell Arnold Curl x 10 or less x 3 sets
Band Hammer Curl x 20+ x 3 sets
I’ve been exercising on the front porch, anchoring my bands to the railings and slats. Today I was doing seated rows and once to get into proper position I allowed band tension to scoot me forward. It was OK but I immediately pictured huge splinters piercing my taint. It was a tough image to forget.
I had some improvised floss wrapped around my elbow, shoulder or chest during some of this stuff. Chins continuing to get better.
The Governor says most businesses will be allowed to open May 1st. There is also some talk of keeping a handful of the most populated counties, including the one my gym is in, locked down awhile longer, so who knows.
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