Some good stuff from when dudes were talking about knee caving in during squats.
Clam shell talk. Dr Locke says to get hip hip into extension (knee away from ribs) so you can use your glute, not your hip flexor. And to roll your hip forward, towards the floor so the resistance/gravity lines up against your glute.
3 moves to get glutes working. 1 Banded Clam shell motion while laying on a bench. Banded Hip thrusts off then same bench. 3. Squats with band around knees, going down to the same bench. Looks quick and easy and you don’t have to get down on the ground.
https://www.instagram.com/p/B_MZNY2AC6o/
A regression for hip airplanes. Instead of grabbing something in front of you, stick your back foot back behind you on the ground for balance. Make sure to move your pelvis and shoulders together (braced) so all the motion is in the hip joint, driven by your glutes, supported by adductors. Instead of just keeping the hip still and twisting the lower back.
A five minute video about 30 seconds of scap pushups. The dudes say if you bench or press a lot you can get so caught up in keeping your shoulder blades stable you forget how to move them around. And that you need to be able to retract your scaps without extending your upper back, or leaning back, or extending your thoracic spine. So they say to do scap pushups to get the motion down.
Action starts at about 3:00. Get on your hands and knees so it’s easy. Keep your spine straight/still and only move the shoulder blades. Don’t round/extend your back! I’ve been messing this up! I’ve been doing some Cat/Camel, spine flexion and extension mixed into the scap pushup action. Messing the whole thing up like a douche! Never neglect the fundamentals!.
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This kept popping up on my phone today and now I see it here. Do you think the universe is trying to tell me something?
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I took some time off the weights. On the 5th day I forced to do 10 minutes on the PVC roller and an Army style neck/shoulder/hip/knee circle warm up run through. On the 7th day I rolled around on the lacrosse ball and did the High School Wrestling Stretch routine. Today is the 8th day off and I’m pretty excited to get back tomorrow.
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Ashley Jones is a strength and conditioning coach for big time rugby teams in Australia and New Zealand. He’s written a bunch of articles for Elitefts over the years. He likes full body lifting routines, kinda like old Bill Starr stuff.
Here they talk a lot about organizing training for a spots team. Not so much about does this lift or that many reps, but stuff like how to schedule strength training for a pro team when you have a super short off season and a long long competitive season. Or if you’re working with the National team, bringing together a bunch of great players that don’t know each other, for a short time. And how you’ve got to coach different cultures differently. Jones says Scottish dudes take pride in toughness and do too much work, so you have to dial them back. And Japanese dudes put in long, sometimes unproductive hours so you’ve got to get them to do less, better. Apparently Australian dudes are too modest and top performers often hold back in training so they don’t make their less skilled bros look bad.
I thought the coolest part was when Jones talked about wiring players up with GPS trackers. That measured their average distance traveled per minute (speed?) to gauge intensity. That way they could monitor “volume” in distance ran and “intensity” in speed to control and plan their running around, just like set and reps in the weight room.
7-26 Chest-Biceps, Breakdowns Week 1 Day 1
Get loose
Incline Machine
85 x 5
70 x 10
60 x 18
Dip Machine
110 x 5
90 x 11
70 x 21
Pec Deck
100 x 7
90 x 10
70 x 18
Cable Curl
110 x 5
90 x 10
70 x 20
Incline DB Curl
35 x 5
30 x 12
25 x 19
Barbell Curl
80 x 6
60 x 11
50 x 22
Clinically proven 2 minutes rests between sets. Nerdy 2 reps in reserve to begin mesocycle. Pretty cool format, with the long rest and low rep and medium rep sets before, the high rep sets are really locked in. Also it fits into neurotype 2A approved training log formatting.
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7-27 Legs, BD 1-2
Get loose
Courtesy Lunges
+27 x 5
+22 x 11
+17 x 17
Laying Leg Curl
80 x 5
60 x 10
50 x 15
Precor Hack Squat
180 x 6
160 x 12
140 x 20
Romanian on Shrug Machine
125 x 5
100 x 12
85 x 18
Seated calf x 3 sets
Standing calf x 3 sets
It was already a little harder to remember to keep 2+ in the tank.
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7-29 Shoulder, Triceps, BD 1-3
Get Loose
Lean Away Medial Delt Raise
17.5 x 5
15 x 11
12.5 x 18
Dumbbell Rear Delts
17.5 x 6
15 x 11
12.5 x 19
Half Half Full DB Press
50 x 3
40 x 6
30 x 10
Cable Pushdown, Fat V Handle
130 x 8
110 x 15
90 x 26
Dick’s Press
125 x 5
100 x 12
85 x 16
Half Full PJR Pullover on Incline
70 x 5
55 x 11
40 x 15
Infinite rest periods between sets. Could have gone a little heavier on pushdowns, not used to heavy 6’s on that move. Extra half reppin’ and rolling back the Dick’s Press were lots of tension and time under tension. Neat.
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7-30 Back, BD 1-4
Get loose
Straight Arm Cable Pulldown
70 x 5
50 x 11
40 x 18
Double D Handle Pulldown
160 x 5
120 x 12
100 x 17
Dumbbell Row
80 x 5
65 x 12
55 x 18
3 way grip circuit
Plate Loaded Gripper
120 x 20
120 x 20
95 x 20
Upside Down Kettlebell Hold
15 x 40 sec
20 x 40 sec
15 x 40 sec
Kettlebell Wrist Extension
20 x 20
25 x 20
20 x 20
First week down. I copied the grip workout format from Jed Johnson.
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8-2 Chest/ Biceps, Breakdowns Week 1B-1
Get loose
Smith Incline
60 x 5
50 x 9
40 x 16
Hammer Strength Decline
60 x 5
50 x 12
40 x 22
Cable Fly Action
40 x 8
30 x 12
20 x 22
1 Arm Cable Curl
70 x 5
50 x 11
40 x 19
Barbell Drag Curls
80 x 5
65 x 15
55 x 21
Alternating DB Curls
45 x 5
35 x 12
25 x 20
I did all the same motions as last week, just a little different (incline Smith machine vs converging incline machine) to preserve my joints. I always 2nd guess alternating moves like this, and it always works out well anyway.
I think I went slightly too heavy on incline and slightly too light on decline.
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8-3 Legs, week 1B
Leg Extension + Strong Band
75 x 6
55 x 12
40 x 21
Single Leg RDL
30 x 5
25 x 11
20 x 21
DB Squat
65 x 5
50 x 12
40 x 18
Hyper-Deads
100 x 6
80 x 10
65 x 15
One more down.
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8-4
Sled drag recovery, tune up.
Drag forward x 25 steps
Drag backward x 25 steps
Chest Press x 25
Sled Row x 25
Rear Delt Raise x 25
Tricep Extension x 25
Sideways left x 25
Sideways right x 25
Each pair x 2 goes. Really light and easy, I was just trying out my new tow straps and getting a little blood flowing. New straps are awesome. They have big double reinforced loops on the end that make great handles, big enough to fit your hands in for pulling and wide enough for pushing against. They are also clean and dry unlike the wet, dirty, slimy rope that I’ve beenn using and leaving on the ground.
I’d like to keep this in once or twice a week to help work out any soreness and keep upper back and hip stuff in without having to do a million face pulls or clam shells in the gym.
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I feel like I’ve finally grasped this concept… Its amazing how this works (phase potentiation).
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Has running these different PL and grip routines helped you understand this stuff? My gf did this 3 month beach body routine that had a strict mass/strength/power set up. Looking on it was cool to see the way the phases lined up.
8-5 Shoulders/Triceps B
Get loose
DB Upright Row
25 x 5
20 x 11
15 x 20
Rear Delts on Reverse Pec Dec
80 x 6
60 x 11
50 x 20
Overhead Press Machine
50 x 5
40 x 12
30 x 22
Rope Pushdown
80 x 9
60 x 19
50 x 27
Close Grip Decline
155 x 6
125 x 12
105 x 21
DB Tricep Extensions
35 x 5
30 x 10
20 x 22
I cut the rest times a little here and there. 2 minutes is along time for rear delts to rest.
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I think i have really grasped the concept since picking up a coach for powerlifting the past 3 months. I’ve made some considerable gains in strength and hypertrophy in such a short time. Makes me wonder what my potential would be if i had picked this up in my early 20’s…
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It’s really surprising to how small adjustments to the program can get everything lined up correctly and produce results.
It seems like a hypertrophy specific phase is just a bunch of stuff that people might do anyway (maybe focusing on increasing sets, or using slow tempo, or special rest periods) just stacked together and used in a focused way. And all the sudden BAM.
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8-7 Early Sled Drag
Walk forward
Walk backward
Sled Row
Sled Chest Press
Delt Raises Drag
Overhead Tricep Extension Drag
x down and back x 2 trips each
8-7 Later, Back and Grip, 1B
Straight Arm Pulldown with Wide Grip
80 x 6
60 x 12
40 x 21
Close, Semi Supinated Pulldowns
180 x 5
140 x 12
120 x 22
Standing Machine Row
95 x 6
75 x 11
55 x 21
Fat Rope Chins, while holding fat rope x 3
Behind the Back Wrist Curls x 75 x 25
Fat Gripz DB Hold, thumb focus x 60 x 30 seconds
3 times around
Solid week, 4 times with the weights, 2 light sled sessions and a grip workout. If can keep that up for awhile I’ll be doing alright.
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8-9 Chest/Biceps, Breakdowns 2A
Get loose
Incline Press Machine
85 x 6
70 x 11
60 x 21
Dip Machine
110 x 6
90 x 14
70 x 25
Pec Deck
110 x 8
90 x 13
70 x 24
Cable Curl
110 x 7
90 x 13
70 x 24
Incline DB Curl
35 x 7
30 x 14
25 x 24
Barbell Curl
85 x 7
70 x 15
60 x 26
Alright! This repeated the chest/biceps workout from 2 weeks ago. I was able to add rep(s) to every set. Reps were just like +1 for the first 2 sets of the first lift. I must have been fading fast two weeks ago because I was adding weight and reps to the last lift today.
I cut 10-15 seconds off the rest periods here and there. I also alternated sets during per deck/cable curls to save a little time.
Cool routine so far. Two good ones in a row from Fred Hatfield.
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How’s the ole back and hips doing these days?
