Liking the multi-grip chins.
Hey Strick… Gorilla walk you will not find on youtube…its how I refer to my dogs because they are big and have no clue as to how strong they are.
Joe- Thanks brother, trying to keep chins in the lineup 2 or 3 times a week…
Incline BP 135x5, 155x4, 175x3, 195x2, 210x1, 225x1, 235x1, 210x7
HS seated row 3x10x135side
Klokov Press bar x30,25,20
Band pull parts 3x12xmini
should have been a squat day. but once i got under the bar my hip said no way 20 reps of the bar and it wasn’t happy. So i am guessing I am at least another week away which is too bad because I felt like I was in a good spot with the paused reps, making some progress and feeling good…just a little bump in the road…
Peace
No way to do DLs off the floor with my hip so I tried Rack pulls from the knee and it was Ok.
Snatch Grip worked up to 3x3x315
Conv 3x365, 2x3x405, 405x1,1,1,1
Wide neutral chins, neutral, reg…46 total just alternating around…all dead hang
RDL 3x12x135
See how the hip is in the morning and judge what to do next…
Peace
I’ve been reading up on the Psoas, a pair of large muscles running from the front of the lower spine, to the front of the hip and down to each femur. It’s better known as one of the major hip flexors.
Might be a candidate for what you are experiencing.
There is some good info out there on how to keep it happy.
OP , thanks I will definitely look into it…appreciate the heads up
refresh day
20 min t-mill
4x90 sec planks, 4x45sec side bridges, GHRs 6 sets, pallof press 2x3sidex40x10sec hold, BBcurls 2x25xbar fast as possible…got the little baby goat arms all puffed up! , 2x5xdead hang neutral chins
foam stretch mob work
Off to the salt mine,
Peace
BP against minis
135x8, 185x5, 3x3x225, 2x235, 185x10, close grip 135x12
Klokov barx15, 65x12, 85x10, 95x8, 105x6, 115x5, 120x5…added a little rep volume
Band pullaparts 2x12xmini
Incline Tates 18x25’s, 15x25’s
Neutral chins wide, narrow, palm facing …40 total reps
Time for a gorilla walk and paint my daughters room…lucky me.
Hip feeling ok, going to try and squat tomorrow…going to start light with quarter/half squats and see how do…
Peace
1st squat day in 3 weeks…went with half squats to see how the hip would react.
Tap and Go 18 inch box
135x10, 185x6, 225x8, 255x6, 275x5, 295x5, 2x3x315 seemed ok, a little tight and cranky but that’s to be expected.
so I decided do a couple of light sets of paused.
Paused 3x5x135…no major issue…so I think if I am smart and take it easy for a couple of weeks I can work my way out of it and start plowing ahead again…
GHR 5x6 need to keep these in the rotation…I suck at these
Leg press 2x25x210
1 hour gorilla walk in the rain…
now time to finish painting my daughters room and then sit my tired old skinny goat ass down and have a few frosties while watching the redzone!
have an awesome Sunday…Peace
Nice work in here, OG, I hope the hip calms down.
What’s a gorilla walk?
Thanks Jack, The gorilla walk is just walking my dogs…but at 120 and 105 respectively they are borderline gorillas.
Junk Day …man 4:10 came early this morning…
20 min t mill
20 min foam/mob stretch
90 sec planks, Hypers, 45 sec side bridges, band pull aparts, dead hang neutral chins ( 35 total) , = this was done a giant rolling set with as little break in between as I could swallow.
Curls 50xbar, 40xbar, 30xbar
Hammer curls 2x30x15s
No mas,
Peace
Glad to see I am not the only 4 am riser lol.
G1- I wish you were the only early riser (haha)…I wake the roosters up!
Incline BP 135x5, 155x4, 175x3, 195x2, 210x1, 230x1, 245x1, 225x5 happy with the 5 time for 6.
Spoon Press 3x15x50’s
Vbar Pressdown 2x25
Band pull aparts 3x12 vs a mini
Klokov Press 15xbar, 10x85, 8x95, 5x115
A little sluggish this AM, Mrs Old Goat Bday yesterday so we went out to dinner and although she doesn’t drink…I do…
Off to the salt mine,
Peace
Snatch Grip Rack Pulls from knee - 135x8, 225x6, 315x5, 365x5, 405x3
Conventional 405x6, 455x1x1x1
Snatch Grip 315x10, 315x5 with 20 second hold at the top…oh light headed.
Snatch grip at 315 and above with straps
RDL 2x15x135
GHR and Hypers mixed a bunch
6 neutral grip dead hang chins …just because
Peace
Great pulling Old Goat! That’ll give the ol’ posterior chain something to think about.
Saturday Fun
BP with minis
135x10, 185x6, 225x4,4,3,2 first time hitting 4 reps with these so making progress.
175x14 paused …decided to see how many =BW reps I could get after the bands came off…more next time
dead hang neutral chins wide and close 38reps total
Band pull aparts 2x15 against mini
staggered stance landmines 3x15x70
BB curls 2x25xbar
just hitting whatever I felt up for.
1 hour gorilla walk
My son came home from college last night. Hadn’t seen him in 5 weeks so it was AWESOME…we had a beer or two and talked about school and mostly talked about lacrosse…its between him and one other guy as to who will start come spring…being a freshmen on a top 15 D1 team and having a chance is great. If it doesn’t happen he will see significant playing time… I am thrilled for him!! and his grades are solid up to this point…I’m relieved!!
have an awesome weekend.
Peace
[quote]jjackkrash wrote:
Great pulling Old Goat! That’ll give the ol’ posterior chain something to think about. [/quote]
Indeed Jack and the ole P-chain had this to say…“WTF” what did we do?
[quote]OldGoat wrote:
Saturday Fun
BP with minis
135x10, 185x6, 225x4,4,3,2 first time hitting 4 reps with these so making progress.
175x14 paused …decided to see how many =BW reps I could get after the bands came off…more next time
dead hang neutral chins wide and close 38reps total
Band pull aparts 2x15 against mini
staggered stance landmines 3x15x70
BB curls 2x25xbar
just hitting whatever I felt up for.
1 hour gorilla walk
My son came home from college last night. Hadn’t seen him in 5 weeks so it was AWESOME…we had a beer or two and talked about school and mostly talked about lacrosse…its between him and one other guy as to who will start come spring…being a freshmen on a top 15 D1 team and having a chance is great. If it doesn’t happen he will see significant playing time… I am thrilled for him!! and his grades are solid up to this point…I’m relieved!!
have an awesome weekend.
Peace [/quote]
Sounds like a great day all around. Good work on the bench.
DB- thanks brother…
Paused Squats- Hip feeling better, almost back to 100%, 100% of what I don’t know!
135x8, 185x5, 7x3x205, 225x3
RDL 3x10x155
Hypers 4x8
Band pull aparts 3x12xmini
BSS 2x20sidexBW just a little burn and stretch to finish off a productive session…
Off to the salt mine
Peace
started next 9 week cycle with a Paul Carter template.
Incline BP 115x5, 135x4, 155x3, 175x2, 185x1, 195x1, 205x1, 160x18 (+3 from last cycle)
Klokov Press barx25, 3x10x75
Tates 30s x 15,12,12
BB curls bar x 75
Peace
Man OG, seem to be getting some good training especially for a guy who is waking up the chickens in the morning, don’t know how you do it.