Fixing hip shift. Do test of external hip rotation to see if one side is lacking. Do 10 hip airplanes on the sucky leg, holding the externally rotated/stretched position at the top. Repeat the test to see if you improved. Then put a short band just above your knees, push out with your hips and get your glutes working. Slowly squat down maintaining hip and glute activation/tightness. Do a short iso hold anywhere you have trouble with glutes or hips. Way shorter than the Juggernaut video about hip shift and way, way shorter than Chris Duffin’s.
Rows and Pulldowns with Dave Tate. 4 people do some rows and pulldowns. Tate looks on and figures out if theyre pulling with with lots of lats or mid back or lots of traps/rear delts. Then show them how to adjust the move a little to hit more of the parts they don’t hit normally.
Stretch a little
Single Leg Hamstring Curl
Leg Raise off bench
1 Leg Reverse Hyper
x 15 or so x 2 rounds
1 Leg Leg Extensions x 15 x 3 sets
Bulgarians + Monster Mini Band x 13 x 3 sets
Goblet Squat, first couple reps with 3 pauses during descent then regular x 12 x 3 sets
2 Leg Leg Extensions + Average Band x 15 x 2 sets + 1 drop set
Neck Harness Extension x 25
Reverse Hyper, control eccentric x 20
3 times
This shit was crushing me. Either I’m ready for a deload or my body was confused by the heavier band tension on the split squats. Deloading is awesome on this undulating bodypart split. If you need more rest you just don’t go to the gym. Then when you come back you just do whatever you’re ready for and take it from there.
Big dudes, big weights and big intensity are always motivating!
It’s also interesting and like “educational” to see different styles in action. We see so many questions and studies about effective rep ranges, how much work to do, etc, etc. To have such a great blue print for how to train with low reps/sets and heavier weights is cool. Like a great example of a super specific style of training. “Can I do sets of 6 for bodybuilding?” Sure you can, look at this guy doing it!
Hit 235 bodyweight today after Chinese food last night. It’s taken me like 26 months to gain twenty pounds. Hopefully some of that is muscles and when I drop 10 pounds I’m super brawny with well fitting pants.
Smith Machine Incline Bench x 10 x 3 sets ramping up + 1 drop set
Hammer Strength Decline x 11 x 3 sets
Plate Loaded Incline Bench Machine + Mini Band x 10 x 3 sets
DB Squeeze Press on Decline Bench x 10 x 2 sets + 1 drop set
Barbell Close Grip Bench on Decline Bench x 10 x 3 sets + 2 drop sets
PJR Pullover on Incline Bench x 12+ x 4 sets
Band Pushdowns, Overhead Extensions, pushdowns with hands looped through band x rotate through 3 grips x 3 attempts
Charles Glass inspired
I think I was set up too far from the bar on the incline Smith benching, light weights were killing me. Putting benches in the smith machine or power rack is mildly annoying.
I thought about squeezing the handles together vs pressing out on the hammer decline, that was an effective cue, it was burning my poor chest. All pecs, no shoulders.
PJR Pullovers on the incline bench were cool, great tension. I had to leg drive and hover to stay off the seat and stay high on the bench.
A few stretches, leg raises, hip airplanes to get going.
Single Leg Curl x 8 x 2 sets
Hyper-Dead x 8 x 2 sets
1 Leg RDL x 8 x 2
SSB Good morning x 8 x 2
Thoracic Extension x 15
Neck Harness Flexion x 25
Trap-Mydia Circuit x 15/15/15/15/15
3 rounds
My girl said I was crooked on the GMs, with the right shoulder higher. I did a few more hip airplanes and she said the next set of GMs were more square.
Stretch traps and hip flexors, Hip Airplanes, leg raises off bench x 2
Lever Pulldowns x 12 x 4 sets
Lever Rows, 1 Arm x 12 x 4 sets
Starting Arm Cable Pulldown x 13
Glass Dumbbell Row x 13
3 pairs
Barbell Curls x 12+ x 3 sets
DB Hammer Curls x 12+ x 3 sets
Band Curls, Band anchored up high, elbows up high for peak contraction x 35+ x 3 sets
For the pulldowns I put a bench behind the seat of the machine, slightly higher, so it was like a 45 degree down and back pulling motion. Ewe tube guys say this is the angle the lat fibers run so it’s great. I expect bigger lats tomorrow. Biceps were struggling! My arms are dead from 12oz curls yesterday.
