Pulling an incline Bench in front of the pulley on the lowest setting and sitting at like 75 degrees, almost upright. Arms end up like a Y, above parallel to the ground.
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I haven’t decided if I should emphasize the top of the movement or a different part…or maybe I should move the pulleys to a different spot like the Dirty 30 Cable Fly.
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The top part- it’s apparently the most you can shorten the side delts.
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I’m being the deadlift advocate but I believe this movement pattern builds the whole back. Certainly not as effective as rows or chins but come on! Here’s a pic of me during deads
Don’t my back look engaged? Granted I do various stuff with the DL (snatch-grip, two pauses at knees level, 5 sec eccentric, 3 secs eccentric and concentric, accentued eccentrics…) but I believe you have to engage it even with a regular one. Now that I have better muscle mind connection I feel ut even better. But perhaps it’s because I have shit technique and need to pull the bar inside me at all times lol
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Hell yeah dude, back physique goals right there.
I’ve seen so many different deadlift techniques I don’t know what’s shit and what’s not anymore except for someone trying to force something that doesn’t work for them, haha.
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Leg day
Deadlifts!
135x5
185x5
225x5
275x5
315 2x5
225 1x23
Leg Press
400 1x8
420 1x8
Seated Leg Curl
110 2x10
Leg Extensions
190 2x15
Had to cut out lunges, my son was limping yesterday but it went away in the evening, but then this morning he had a slight limp, and is now barely able to walk at all without severely hobbling. Hard to get an answer from a 4 year old about when and where the pain started, and it could be a lot of different things, so I took the day from work and need to bring him to a doctors. I’m sick myself, by the way, so this is all a real asskicker. It is so fucked up watching a 4 year old limp, really heartbreaking, and I’d love to be tough about it but he’s my buddy and I’m just sad and worried.
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Looks like a good session!
It always sucks watching your kids suffer. My son’s just starting to teethe now, and even though he tries to be a trooper (as much as a baby can), listening to him softly whimper and sob is terrible.
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So, when my youngest daughter was 3 she mysteriously began a limp. We took her to the Dr and they ran a bunch of tests, but nothing showed. It ended up being a virus that infected her leg/hip. Cleared up in about 2 weeks. Hope all is well and it’s a simple reason that resolves.
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Thanks buddy. I had the bad judgement to research it for myself online, the possible diagnoses are terrifying, and I had convinced myself to ignore them, but I got his bloodwork paperwork back and checked what the tests were for, and there were quite a few that could only be for doomsday scenarios, so it’ll be a fucked up couple of days til I get it back and know everything is fine.
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Get off the internet! Sometimes it better to not even know that bad stuff is out there.
Hope he gets better soon.
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That’s a rough time, so much to communicate but they can only cry or coo, haha. Makes for a very frustrating experience.
You’re right, of course. I even knew it, but it’s near impossible not to look when it’s your little dude.
Also - I really don’t want to get ahead of myself because 315x5 is literally nothing, but deadlifting from that close stance feels just awesome. By the way, when I say close stance, I mean like feet inside of the hips almost. I also rewatched the JTS deadlift pillar series and really let my hips start in that high position, since I’d start the pull, and they’d rise, and then the weight would break the floor, so I just let them go to where they were when the weight would break the floor, and they didn’t rise any more, which also let me get my shins more vertical. I’m definitely a ‘cue’ person, and I’m beginning to be able to apply all of them again. From sumo, I could really sit down into the lift, and knew how to do it, but conventional is a different monster and my hips are thanking me for changing things up. I’m kind of excited to see where this can go.
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Chest
Incline Bench 215 1x5, 1x3
Crossovers, Y raise/lateral raise superset, tricep stuff, etc.
Felt weak today. Taking tomorrow off. Most likely deadlifts yesterday plus the stress of waiting on my son’s labwork, which really did fuck with me all day. Just didn’t feel right at all. No biggie. Bad days happen.
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When you received the laboring was that along with a comment from the doctor with regards to the values or are you still waiting for them to weigh in on what it all means?
All the best to and your boy.
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Oh man that sucks, hope little man is alright buddy. I guess it’s just safe practice to test for everything but absolutely terrifying none the less.
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We haven’t gotten the labs back, I just found out what tests they’re going to run. Thanks man.
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1st swim workout of the year.
I should have swam over the winter, haha. We’re part of a golds chain and the one closest to us (1 mile away) doesn’t have a pool, the one ~20-25 minutes away has one, but is obviously just a pain to get to, so I didn’t do any swimming for like 4 months, and this gassed me.
200m warmup @RPE 4
100m - 25m with fists, 25m freestyle, 25m with fists, 25m freestyle
200m @RPE 8
100m kicking - need a kick board, had to do it with a noodle at the pool and it was brutally long
400m @RPE 6
1000m total
Good way to start up, though. Have to ease back into it, shoulders, elbows were starting to get a little cranky at the end, and even had some patellar pain from the amount of kicking I had to do to get myself across the pool holding a noodle out in front of me…it was basically a giant friction barrier for the water. It at least helped me practice my breathing again, I was ever so slightly lifting my head to breathe at first, by the end I was back into proper form, turning my head, one goggle and about a quarter of my mouth still underwater every time I breathe, legs not sinking, etc.
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Back
Dual handle cable rows, 2x12 with 50% dropset on last set
Machine upperback lat pulls, 2x12 with 50% dropset on last set
Pause shrugs and face pulls
80s 3x10, face pulls 3x10
Low to high hammer strength rows, focusing on lats at the top
1x15
Curls n stuff
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Have you stopped the superhero muscle program?
Nah, this is still pretty much it, that’s still pretty much the format. But I’m beginning to slowly add things, switch exercises occasionally, and I’m only running it as a PPL 3x/week with triathlon prep, so it’s more of a respect thing, it’s not quite the program anymore. Definitely almost the same though - rows instead of rack pulls, upperback pulldowns, shrugs and facepulls/LTH rows instead of plate raises overhead, and curls. With all that intensity I found my lifts stalling a bit, so I’m just backing off, refocusing on form, starting more cardio, and then will attack my favorite lifts again.
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