Clockin' A Grip

Training Training Logs
1841

5-9 Quad Legs

Reverse Hyper x 25
Ass Blaster x 25
KB Belt Squat x 25
4 rounds

Bulgarians x 10 x 4 sets
Band around working foot/neck to prevent bouncing, then hugging a plate for some weight

Standing Leg Curl x 12+
Back Raise on Glute/Ham Bench x 10
3 times

Neck Harness Flexion x 25
Leg Extension machine vs band x 25
3 times

I’m trying to follow the advice Matt Wenning gave Pete Rubbish about squatting with hip issues and twisting during the descent.

Strengthen Transverse Abs. I learned these muscles run horizontal, from front to back in a layer underneath the obliques. They “draw your abs in” for the first step of bracing. I think I was so hype to “expand my core” that I forgot how to do this, especially on my right side.

Belt Squat for “Traction” of the hips. Sometimes I find myself “slumping” in my hips. Like I’m not using my glutes and hips and my pelvis sits right on top of my femurs. During moves like hip hikes, hip airplanes or standing bird dogs one leg drives into he ground, extending the hip, so instead of “slumped” it’s like “open.” The weight hanging from the belt makes the hips stay extended without really having to think about it.

Voodoo floss around hip. I wrap some little bands or rubber tubing around my upper-most legs. I don’t know exactly how his works, but I can get down without my hips grinding so I’m not going to worry to much about it.

Get some direct, low weight work in for weakest muscles, hams, lower back and glutes before the squat motion. That way the body already " knows the answers to the test," or knows how to use the weak muscles instead of just dumping all the work onto knees and lower back.

Be a “total dickhead to yourself.” Don’t cheat! Belt squats aren’t about going up and down, they are about squeezing the transverse abs and keeping the hips “tall” and maintaining and challenging that alignment during motion.

So like the same shit as always, only I didn’t know about the transverse specifically. I’ve sort of hit on it accidentally doing 90/90 breathing, adductor and ab stuff or bracing during deadlift isometrics but then I rush past and forget about it trying to squat or deadlift or whatever.

My leg days were pretty much undirected and shitty anyway so there’s not much to lose, we’ll see where it goes.

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1842

5-10 Chest and Triceps

Scap pushdown x 25
Band Tomahawk x 25
DB Floor Press x 25
4 rounds

Incline DB Press x 12 x 4 sets

Pushups with slight foot elevation x 12 x 3 sets

DB Squeeze Press on Decline x 12 x 3

Pec Deck, lean way forward x 12 x 3

Laying tricep extension with neutral grip bar x 12 x 3

Cable Pushdowns, underhand grip x 12 x 3

Standing Calf + Band x 12+ x 3 sets

Donkey Calf x 20+ x 3 sets

I wanted the cables but some skinny puke was using them so I did decline squeeze press which was kinda blah and pec deck leaning forward which was pretty good.

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1843

From Matt Wenning’s IG.

A study that says pre- exhaust or “pre activation” works.
https://www.instagram.com/p/B_2Dbv2Aw9H/

Single leg band curls just sitting at regular height. I thought I needed a taller bench where my legs swung free to do these. Not if you only use 1 leg.
https://www.instagram.com/p/B_9sxzzATFU/

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1844

5-12 Lats/Biceps

Band Internal Shoulder Rotation(sub scap) x 15
Band 1 Arm Pullover(serratus) x 15
Standing cable row x 10 then drop into half kneel and row/pulldown hybrid x 10
3 rounds

Chin Ups x 6, 6, 6, 6, 5, 4

Single Arm Lever Row x 6 x 3 sets

Single Arm Dumbbell Row x 6 x 2 sets + drop set. A little pallof press action between sets.

Barbell Curl x 8 x 4 sets

Fat Gripz DB Incline Curl x 3 sets

Arnold Curls with Kettlebells x 40/30/20 drop set

Then some high rep Y raises with band for mid back squeeze and some external rotation.

Sometimes doing chins or rows my shoulders get loose, like I lose tension in my little arm pit and rib meat muscles and I’m only hanging off my lats. Or even my lats are too stretched out and I’m hanging on the by shoulder connective tissue. The internal rotations and pullovers with the band really help tighten this stuff up and get stable.

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1845

This just sounds so wrong :joy:

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1846

If I wasn’t trying to look cool I’d just leave the chinups for the youths.

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1847

5-13 Ham Legs

Standing Ankle Weight Leg Curl x 25
Glute Bridge x 25
DB Romanian with KB Hip Belt for traction x 25
4 rounds

2 DB, 1 Leg RDL x 10 x 3 sets

Tire Drag Sideways x 25 steps x 3 trips each leg

Tire Drag Forward x 25 steps down then 25 back x 3 trips

Tire Drag Backwards x 25 down and back x 3 trips

One more in the books.

1848

Standing ankle weight leg curl! Interesting…

And what is the “band tomahawk”?

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1849

It’s like a tricep pushdown with a neutral grip, or thumbs up “hammer” style grip.

I got them from Westside, I think they call them tomahawks for hardcore-ness.

You can get a nice full extension and hit that low tricep area right by the elbow.

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1850

Interesting… I might try those. I’ve recently introduced “slow” eccentrics on my overheads with leg drive and that part of my muscles gets blown up! Probably tells me that it is in return important for a proper lockout.

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1851

I saw those paused/slow push presses. They looked tough.

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1852

Board presses.

To work on the bottom of the bench press, use 1 board to learn to drive out of that low spot. Pause on the board to kill bouncing and to make up for the shorter ROM.

Mid range, use 2 boards. Use a slow eccentric and tuck elbows and pause at the bottom to practice the tuck/flare.

3 boards for the top or finish of the bench. The ROM is very short so use a slow eccentric and concentric, to mimic the slow grind at the top of the bench.

Board presses piss me off because it’s so hard to get a consistent set up. The board is always angled on my chest and I touch at a different spot or height every time.

I’ve been doing pushups going down to the boards and that’s much less of a hassle.

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1853

Bench blocks might help you with this. You can look for a cheap diy version on my log. The position the bar touches the block is set with those, obviously you need to touch the block at the right position still. But having used the traditional block (someone holds it on the chest) and the block attached to the bar, I definitely prefer the latter.

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1854

Oh yeah, Bench Block! I said I was gonna get one of those like two years ago.

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1855
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1856

5-15 Shoulders Triceps

Scap Pushdown x 25
Cross Body Tricep Pushdown x 25
1/2 Kneeling Front Anchored Band Overhead x 25
4 rounds

Seated Smith Machine Press x 8 x a couple warm-ups and 3 good ones

Side Dumbbell Raise x 8 x 3 sets + 1 drop set

Rear Delts on Reverse Pec Deck x 8 x 3 sets + 1 drop set

3 Board pushups, 5 count down, pause, 5 count up x 8 x 3 sets
couldn’t do all the pushups in slow motion

PJR Pullover x 10 x 3 sets + 1 drop set

Dumbbell Tricep Kickbacks x 10 x 3 sets

Solid workout, using muscles not joints.

1857

My girlfriend is pregnant! We’re meeting up with a mid-wife later today.

I guess this is why she was baking so many cakes last month.

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1858

Congratulations!

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1859

Thanks a lot man!

1860

Congratulations man!!! That’s fantastic news, really happy for y’all.

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