Your workouts are really interesting, whats driving the exercise choices?
Bulldog - Thanks man. I must stop by your log and post something gay!
GV - In the last 6 months I’ve lifted in temperatures from -2 C to +100 degrees Fahrenheit and I can categorically say (despite all the times that I moaned about it) that I much prefer training in the cold than the heat.
Minimal - I’m not great on the Olympic lifting terminology, but “Technically” it’s a power snatch from the hang. I can’t catch anything in a full squat due to my appalling shoulder flexibility. So I catch stuff with a slight knee bend. The annoying thing is I have good knee, ankle and hip flexibility (I can sit all day in a third world squat), but as soon as I put a bar overhead I struggle and lose everything forward.
[quote]punnyguy wrote:
[quote]FarmerBrett wrote:
[quote]punnyguy wrote:
[quote]FarmerBrett wrote:
[quote]DaCharmingAlbino wrote:
[quote]FarmerBrett wrote:
Annoyed to have missed my session last night because I am trying really hard to be consistent, but when rain is forecast and you have half your roof off, your priorities change and you get the tarps out sharpish!!
Going to try and get back on schedule tonight.[/quote]
So your tarpezius [sic] muscles got shrugged last night, then?[/quote]
I spent far too much time trying to come up with a clever play on words as a response, but I couldn’t think of one. Damn you.
[/quote]
You’re really Atlas in Brett’s clothing?
[/quote]
Huh?
[quote]punnyguy wrote:
You’re a Master of the Universe whose specialty is of course financial legerdemain?
[/quote]
Huh?
Quite a late post Punnyguy, had you been on the sauce?[/quote]
I’m not normally on the sauce, but when I am, I am on dbol. (that there is a reference to the DosEquis beer commercials, and no there have been no needles in my routine) California time, not that late for me.
When I see the word “shrugged” I always think of “Atlas Shrugged”; and I think of you as a smart wolf in sheeple clothing (the whole I’m just a farmer thing). So…
When I see the word tarp, I always think of TARP which imho is the biggest highway robbery of the American people perpetuated by the greatest robber baron of them all Henry Paulson. In their heyday top traders on WallStreet were sometimes referred to as Masters of The Universe; I guess when you got paid millions sometimes hundreds of millions to push “financially engineered” paper around I can see why…
Scary I wrote that stone cold sober eh?
[/quote]
Again…huh?
Just kidding.
My bad, I just didn’t get any of the references. I have Atlas shrugged on my Kindle and a few other Ayn Rand books are they worth a read?
[quote]cavalier wrote:
Maybe you need to drink before posting, Punnyguy. That was completely incoherent.
[/quote]
LOL. Glad you thought the same Cav, I thought I was just being dim!
[quote]JoeGood wrote:
Your workouts are really interesting, whats driving the exercise choices?[/quote]
Thanks Joe. It’s a mishmash of stuff. Stuff I enjoy doing (snatches and squats), things I hate, but need to do to gain flexibility (Sott’s presses), things I need to do to keep balanced (GHRs, Dimels etc) and things I have to do to keep myself healthy (facepulls, band pullaparts and YTWs).
I made myself a list of lower body, upper body and prehab exercises that I find effective and just pick a couple of each every time I train.
Friday 5th July
Sott’s press
2 x 6 x bar
Hang snatch
1 x 3 x 88 lbs
1 x 3 x 110 lbs
3 x singles x 132 lbs
3 x singles x 143 lbs…every one by the skin of my teeth.
Snatch grip deads
3 x 7 x 264 lbs
Front squats
1 x 3 x 132 lbs
3 x 2 x 220 lbs
Natural GHRs
2 x 9 x bw
Pulldowns
3 x 10 x 121 lbs
Dips
3 x 10 x bw
1 x 7 x bw
Face pulls
3 x 12 x 55 lbs
Band pullaparts
2 x 20
Monday 8th July
Sott’s press
3 x 6 x bar
Hang snatch
1 x 3 x 88 lbs
1 x 3 x 110 lbs
3 x singles x 132 lbs
Power snatch
2 x singles x 132 lbs
3 x singles x 143 lbs
Front squats
1 x 132 lbs
3 x 2 x 231 lbs
Dimel deadlifts
1 x 20 x 176 lbs
1 x 15 x 176 lbs
Military press
1 x 5 x 143 lbs
1 x 4 x 143 lbs
Pendlay rows
2 x 6 x 176 lbs
Dips
1 x 12 x bw
1 x 11 x bw
Explosive chins
2 x 5 x bw
Face pulls
3 x 10 x 60.5 lbs
Temp tonight 40.6 degrees C / 105 degrees Fahrenheit.
I’m going to drop the dips and go back to push ups. I like dips, but my shoulders don’t.
I’m walking a fine line atm between increasing flexibility and asking for an injury with the Sott’s presses. I’m beginning to realise that flexibility can’t be forced no matter how much you might want it.
Should have lifted tonight, but got carried away building a Dutch bed! I’ll do it tomorrow.
Thursday 11th July
Hang snatch
1 x 3 x 88 lbs
1 x 3 x 110 lbs
2 x singles x 132 lbs
1 x miss x 143 lbs
1 x 1 x 143 lbs
Snatch grip deadlifts
3 x 6 x 286 lbs
Front squats
2 x 2 x 242 lbs
Pulldowns
3 x 11 x 121 lbs
Military press
3 x 3 x 154 lbs
Ez curls
2 x 8 x 81.4 lbs
Weighted push ups
1 x 13 x bw + 44 lbs
1 x 12 x bw + 44 lbs
Band pullaparts
2 x 20
YTWs
2 x 10 x each exercise
Monday 15th July
Hang snatch
1 x 3 x 88 lbs
1 x 3 x 110 lbs
1 x 1 x 132 lbs
1 x 2 x 132 lbs…went for a third but missed it
1 x 2 x 132 lbs
Power snatch
3 x 3 x 132 lbs
Front squat
2 x 4 x 220 lbs
Natural GHR
2 x 10 x bw
Pulldowns
1 x 15 x 121 lbs
1 x 13 x 121 lbs
Clean and press
1 x 1 x 132 lbs
1 x 1 x 154 lbs
1 x 1 x 165 lbs + 2 push presses
1 x 1 x 176 lbs + 2 push presses
Ez curls
1 x 10 x 81.4 lbs
YTWs
2 x 10 x each exercise x 2.5 kg
I’ve been in a foul mood all day because everything I tried to do today went wrong, but at least it fired me up for lifting, but even that pissed me off to begin with because before I even started my ipod stopped working and my pen ran out, so I had to walk 400m x 2 to go back to the house to fix them. By the time I got back to the gym I was ready to punch something.
Came back a changed man and apologised to my wife for being such a moody twat all day.
I don’t know what’s been holding me back since my year long hiatus, whether it’s been physical or mental, but I really feel I turned a corner tonight. I’m starting to see some progress week to week and some strength creeping back…finally.
AND I have to keep reminding myself that I’m probably around 190 now and when I was lifting before I was nearer 215, so that is going to make a difference. Not that I’m making excuses, but if I’m close to hitting my old PRs in the power and hang snatch (as crap as they were) at 20+ lbs lighter then that can’t be a bad thing.
Sorry you had a day like that, I get them too…
Seems you’re awesome at turning them around!
I gotta look up some of your lifts to know what they are.
Glad your seeing progress.
Mmm, bad days, but yes endorphins always help those!
BTW…do you feel the YTW’s helping you at all?
Not FB, but since he’s now a paltry 190 lbs I’m going to shove him aside and…
YTW’s did absolutely zero for me personally. Bands for dislocates, “pullaparts” while the hands are behind rather than in front, and “no moneys” pretty much every day. Surprisingly, the rear delt machine for high reps really helped which made me realize part of my shoulder joint issues were due to the unbalanced musculature “pulling” my joint into misalignment (a little dose of broscience, but the results are 100% undeniable). The mind-muscle connection is extremely important for this shoulder rehab stuff imo. For me, the YTW’s (same with rear delt stuff using the cable machines) were too much of a movement thing and not enough of a muscle connection thing.
I used to live in Colorado and trained in cold weather often which I loved as well, much more than lifting in the heat. Nice amount of volume and good explosive work going on here.
[quote]punnyguy wrote:
Not FB, but since he’s now a paltry 190 lbs I’m going to shove him aside and…
YTW’s did absolutely zero for me personally. Bands for dislocates, “pullaparts” while the hands are behind rather than in front, and “no moneys” pretty much every day. Surprisingly, the rear delt machine for high reps really helped which made me realize part of my shoulder joint issues were due to the unbalanced musculature “pulling” my joint into misalignment (a little dose of broscience, but the results are 100% undeniable). The mind-muscle connection is extremely important for this shoulder rehab stuff imo. For me, the YTW’s (same with rear delt stuff using the cable machines) were too much of a movement thing and not enough of a muscle connection thing.[/quote]
Cheers, I’ll try those, I think I need the mind-muscle connection with my scalps too, especially from sitting at a desk all these long years.
Null - GV - PG - Thanks for commenting guys, always appreciated.
[quote]minimaltechno wrote:
[quote]punnyguy wrote:
Not FB, but since he’s now a paltry 190 lbs I’m going to shove him aside and…
YTW’s did absolutely zero for me personally. Bands for dislocates, “pullaparts” while the hands are behind rather than in front, and “no moneys” pretty much every day. Surprisingly, the rear delt machine for high reps really helped which made me realize part of my shoulder joint issues were due to the unbalanced musculature “pulling” my joint into misalignment (a little dose of broscience, but the results are 100% undeniable). The mind-muscle connection is extremely important for this shoulder rehab stuff imo. For me, the YTW’s (same with rear delt stuff using the cable machines) were too much of a movement thing and not enough of a muscle connection thing.[/quote]
Cheers, I’ll try those, I think I need the mind-muscle connection with my scalps too, especially from sitting at a desk all these long years.[/quote]
Not to undermine punnyguy’s opinion, but I like the YTWs a lot. I can’t categorically say that it’s the YTWs doing me good because I’ve never done them in isolation, I always do some sort of ‘shoulder saver’ every workout now, either face pulls, pullparts or YTWs, but since adding these exercises I can now sleep with my right arm under my pillow again which I haven’t been able to do for ages.
Band dislocates effed up my shoulders completely and now I wouldn’t touch them with a barge pole. I like face pulls, I alternate to chin, to forehead and above head each set, but there is that temptation to add too much weight and start making them a ballistic movement. That’s why I like the YTWs, you can’t really cheat on them. The W bit is the bit that I feel is really doing me good.
I just wish I’d started all this stuff years ago.
Also the more I do push ups the better my shoulders seem to get, all to do with scap retraction and the serratus, or some such reason.
Wednesday 17th July
Hang snatch
1 x 3 x 88 lbs
1 x 3 x 110 lbs
1 x 3 x 132 lbs
1 x 2 x 143 lbs
Power snatch
1 x 2 x 143 lbs
1 x 1 x 154 lbs…missed the 2nd attempted rep
Hang snatch
1 x miss x 154 lbs…equal PR attempt just for the hell of it, missed it by a fraction. Plenty high enough, just forgot to duck under it!
Front squat
2 x 3 x 242 lbs
Dimel deadlifts
2 x 20 x 176 lbs
Chin ups
3 x 6 x bw
Weighted push ups
1 x 17 x bw +44 lbs
1 x 13 x bw +44 lbs
Pendlay rows
3 x 7 x 176 lbs
Band pullaparts
3 x 20
Ab rollouts
2 x 8 x off knees
Another good session. I felt my abs spasming on the front squats trying to stop me buckling in the middle so I’m adding in some ab work. I think that’s where my weakness lies, well one of many.
My lifting is going really well considering my diet is just awful at the moment. I find it very difficult to eat in this hot weather, I just don’t feel hungry at all. Most of my diet is made up of beer and crisps and I’m not exaggerating.
Going to have another crack at my hang snatch PR on Friday a bit earlier in the workout.
Damn man, just fry up some goat at ye ole farm.
[quote]FarmerBrett wrote:
Null - GV - PG - Thanks for commenting guys, always appreciated.
[quote]minimaltechno wrote:
[quote]punnyguy wrote:
Not FB, but since he’s now a paltry 190 lbs I’m going to shove him aside and…
YTW’s did absolutely zero for me personally. Bands for dislocates, “pullaparts” while the hands are behind rather than in front, and “no moneys” pretty much every day. Surprisingly, the rear delt machine for high reps really helped which made me realize part of my shoulder joint issues were due to the unbalanced musculature “pulling” my joint into misalignment (a little dose of broscience, but the results are 100% undeniable). The mind-muscle connection is extremely important for this shoulder rehab stuff imo. For me, the YTW’s (same with rear delt stuff using the cable machines) were too much of a movement thing and not enough of a muscle connection thing.[/quote]
Cheers, I’ll try those, I think I need the mind-muscle connection with my scalps too, especially from sitting at a desk all these long years.[/quote]
Not to undermine punnyguy’s opinion, but I like the YTWs a lot. I can’t categorically say that it’s the YTWs doing me good because I’ve never done them in isolation, I always do some sort of ‘shoulder saver’ every workout now, either face pulls, pullparts or YTWs, but since adding these exercises I can now sleep with my right arm under my pillow again which I haven’t been able to do for ages.
Band dislocates effed up my shoulders completely and now I wouldn’t touch them with a barge pole. I like face pulls, I alternate to chin, to forehead and above head each set, but there is that temptation to add too much weight and start making them a ballistic movement. That’s why I like the YTWs, you can’t really cheat on them. The W bit is the bit that I feel is really doing me good.
I just wish I’d started all this stuff years ago.
Also the more I do push ups the better my shoulders seem to get, all to do with scap retraction and the serratus, or some such reason.
[/quote]
To clarify a bit, I go for “time in position” with the banded dislocates, so I might only do 3 reps in about say 2 minutes because I’m spending most of my time just holding the position and moving it around slowly, up and down.
FB, I think it’s good your opinion is different, because I think it points to the over-riding factor of “whatever exercise gives you the best mind-muscle connection” is the “best”. I’m proud to say that a surgeon friend of mine was helped tremendously by my recommendations after his shoulder had been effed up enough by job-related stress that it started affecting his work. He had been hesitant to accept my offer of assistance because, well he’s a prominent doctor, and I’m not lol. I’ve got him doing rear delt machine stuff now which he couldn’t do before due to pain. Next step, neck exercises (neck packing stuff) to alleviate his stereotypical “surgeon’s neck curve”; baby steps…
Guess I’ll just do a trial & error thing, although if memory serves me band pull aparts & face pulls helped me last time. The band pull aparts from behind isn’t one I’ve done before. No access to rear delt machinces, might give the YTWL’s another shot, but maybe dropping the weight, since you use 2.5kg yourself, FarmerBrett. Can’t do full push ups 
Got an oly flash back from one of your posts I saw floating around. Anyway my old coach (literally & figuratively), along with some hot shot lifter, always swore by doing multiple sets of doubles of 80% max on oly lifts, can’t remember was it 3 or 6 sets. Good for speed and technique & just plain ol’ upping the max lift, would do it for a few weeks. (sorry meant they would program it for a few weeks, not me telling you to do it for a few weeks)
[quote]punnyguy wrote:
[quote]FarmerBrett wrote:
Null - GV - PG - Thanks for commenting guys, always appreciated.
[quote]minimaltechno wrote:
[quote]punnyguy wrote:
Not FB, but since he’s now a paltry 190 lbs I’m going to shove him aside and…
YTW’s did absolutely zero for me personally. Bands for dislocates, “pullaparts” while the hands are behind rather than in front, and “no moneys” pretty much every day. Surprisingly, the rear delt machine for high reps really helped which made me realize part of my shoulder joint issues were due to the unbalanced musculature “pulling” my joint into misalignment (a little dose of broscience, but the results are 100% undeniable). The mind-muscle connection is extremely important for this shoulder rehab stuff imo. For me, the YTW’s (same with rear delt stuff using the cable machines) were too much of a movement thing and not enough of a muscle connection thing.[/quote]
Cheers, I’ll try those, I think I need the mind-muscle connection with my scalps too, especially from sitting at a desk all these long years.[/quote]
Not to undermine punnyguy’s opinion, but I like the YTWs a lot. I can’t categorically say that it’s the YTWs doing me good because I’ve never done them in isolation, I always do some sort of ‘shoulder saver’ every workout now, either face pulls, pullparts or YTWs, but since adding these exercises I can now sleep with my right arm under my pillow again which I haven’t been able to do for ages.
Band dislocates effed up my shoulders completely and now I wouldn’t touch them with a barge pole. I like face pulls, I alternate to chin, to forehead and above head each set, but there is that temptation to add too much weight and start making them a ballistic movement. That’s why I like the YTWs, you can’t really cheat on them. The W bit is the bit that I feel is really doing me good.
I just wish I’d started all this stuff years ago.
Also the more I do push ups the better my shoulders seem to get, all to do with scap retraction and the serratus, or some such reason.
[/quote]
To clarify a bit, I go for “time in position” with the banded dislocates, so I might only do 3 reps in about say 2 minutes because I’m spending most of my time just holding the position and moving it around slowly, up and down.
FB, I think it’s good your opinion is different, because I think it points to the over-riding factor of “whatever exercise gives you the best mind-muscle connection” is the “best”. I’m proud to say that a surgeon friend of mine was helped tremendously by my recommendations after his shoulder had been effed up enough by job-related stress that it started affecting his work. He had been hesitant to accept my offer of assistance because, well he’s a prominent doctor, and I’m not lol. I’ve got him doing rear delt machine stuff now which he couldn’t do before due to pain. Next step, neck exercises (neck packing stuff) to alleviate his stereotypical “surgeon’s neck curve”; baby steps…
[/quote]
Horses for courses. I guess we all have differing shoulder ailments that respond best to different exercises and movements.
[quote]minimaltechno wrote:
Guess I’ll just do a trial & error thing, although if memory serves me band pull aparts & face pulls helped me last time. The band pull aparts from behind isn’t one I’ve done before. No access to rear delt machinces, might give the YTWL’s another shot, but maybe dropping the weight, since you use 2.5kg yourself, FarmerBrett. [/quote]
This is the video I got the exercise from and they suggested using 2.5kilos and if that’s heavy enough for those guys, who probably snatch more than I deadlift, it should be heavy enough for me. In fact I should probably be using even less.
Oops! sorry.