Did something to my groin Monday or Tuesday playing ball. It doesn’t hurt too bad, but there’s a weird pressure and it makes even jogging uncomfortable until I get loose, then I forget about it. Anyway, tried to do some single leg stuff tonight and it was a no go. Anyway-
Warmed up with 50 made jumpers from 3 and beyond.
Box squat [12" box stacked on 2 45’s, about an inch below parrallel] barx5,135x5,185x3,225x3,275x3,285x3,295x2
SDL’s-225x3x8 [super easy. Didn’t want to go too heavy 'cause these make me sore for a week].
Standing calves-255x5,405x3x5[5 sec pause in stretch, 5 sec pause in flex. Doubt that’s really 405]
Decent workout. I’m exhausted. Gonna take manana off from everything. Y’all be good.
Only played ball for about an hour before lifting tonight. My groin is still out of whack and my hamstrings are retardedly sore from the sdl’s so my legs felt like shit. With that, I know I’m never doing sdl’s again, so there is that. Anyway
Bench-barx?,95x?,135x5,185x3,205x3,225x3,235x3 [2-board] 230x3,240x3, cg 225x2x1 [3 sec pause at chest]
Inc db- 42.5’sx5,85’sx3x6
OH Cable rows[1 sec pause]-75x10,150x3x10 + rear delt raises-3x10
Hammer curls-35’sx2x10, drop set 40x5,30x5,20x5,10x5 shrugs-80’sx10,85’sx10,90’sx10
Really want to get in there and get new dunk vids, but I should probably wait 'til I heal up. Pushing is what led to the knee surgeries in the first place. Either way, I promise new vids soon.
Well, I lied about chilling. Ended up playing ball for about an hour and a half and everything hurt. My groin, kness, feet, e’rthing. After ball did some rim grabs from the vert, hangcleans [135x5,185x4x3], tried to do some bg split squats thinking that would get blood into my groin [bad idea] but all it did was aggrevate it, some partner assisted ghr’s and called it. I really do need to just chill and let my body heal up. It’s hard ‘cause I’ve taken so long off that now that I’m feeling halfway decent I wanna go apeshit, but chilling is definitely the smart move. Think I’m gonna turn Tuesdays into a sprint/jump day after hoopin’ as soon as I heal up. I know I’ve been slacking on the vids but my hops are coming back pretty quickly, so I promise something new soon. Y’all be good.
Well, pulled my groin playing ball early 2 weeks ago and decided to take it easy the last half of last week. It’s still bothering me, but it’s getting better. Played ball for about an hour tonight before lifting but was thinking about not fucking it up worse so I was basiclly worthless. Anyway-
CG Bench-barx?,95x5,135x5,185x3,205x3,225x3,225x2pause 2-board, 225x2x1 [3 sec pause at chest]
cable scraecrows-3x12 supersetted with db shrugs-80’sx3x12
seated hammer curls with 2 sec pause at top-30’sx3x12,10,10-ish
Pretty good workout. Have a recurring problem with my left shoulder/neck that flared up this morning. It’s a weird pain that runs from the middle of the left side of my neck to the base of my shoulder. It’s not painful so much as it is really irritating.
Felt like shit today. Groin was sore, knees ached and I had little energy. Even so, took some vids but they also turned out shitty. Posted the first one before looking at it, and reviewed the rst and they were just as bad so scratched 'em. Need someone to take the vids. Anyway-
After about an hour of shooting
Vert rim jumps-5x3
BG Split squats-bwx6, 25;sx10,30’sx10,35’sx10 [didn’t bother my groin too bad so that’s a good sign.]
Well, my groin was feelin alot better so I played ball for about an hour and a half and during the 3rd game I strained the shit out of it again. Sucks, 'cause I was jumping and moving pretty well. Gonna do legs manana [if I feel better] but probably no ball. Anyway, did a ME upper tonight 'cause I’m coming up with my next wave will be, but I know I’m gonna be using higher reps [5] on my main lifts for upper. Not sure if I’ve said this, but my regular grip on barbell presses is a relaxed thumbs length from smooth, and close grip is 1 finger on smooth.
Nuetral cable rows-75x?,150x3x12 + seated db power cleans-10’sx3x12
bi’s and tri’s
Didn’t really know what I was gonna do, but this is what my ME will look like on Monday, and I think I’m gonna do some 3-board. As soon as my groin feels better I will post a dunk off a drop step and a lob reverse, promise.
[quote]kmcnyc wrote:
so young white men can jump
cool to see your log yo.
do you do glute and hip activation- somtimes it helps with groin junk.
what do you think of broad jumps- huge fan of them.
pair them with front squats or box squats.[/quote]
Haha, what’s up kmc? I have done some glute activation stuff, but for the last few months I’ve been doing a combo of foam rolling, rollover into v-sits, scorpions, fire hydrants and shit like that. I’ll try some glute/hip stuff tonight and see how it feels. Anything you recommend specifically? Don’t have much experience with broad jumps, but was thinking about using 'em as the next jump move in my program. Either those or drop jumps into rim touches/grabs. Thanks for the tips man. Who you got winning the Rua/Jones fight? I like Jones but think he’s being thrown to the wolves way too fast. Guess we’ll see.
Groin’s still strained but shot around and played pickup for about an hour. Got one lob dunk but didn’t want to press it. Gonna ease into things so I don’t keep fucking it up. Also, my shoulders havebeen way achey so I decided I need to change my bench setup. Normally flare the shit outta my elbows, but focuse on really tucking 'em and bringing the bar slightly below the nip line. Weight felt heavier but I think it’s really gonna help in the long run. Anyway-
Inverted rows- bwx10, bw with feet on box 4x10 + Inc db’s-40’sx5,80’sx3x8 [no failure]
Kneeling scarecrows-4x12 Shrugs- 3 or 4x10
Seated zottmans-30’sx10,8,8,8
Pretty good workout. The groin thing “pushed” during pretty much everything I did but wasn’t too bad. Think I’m gonna dig the tucked elbow thing. Y’all be good.
Nice to see you back updating your log. I’m a semi tucked elbows guy myself. I think I’m pretty triceps dominant in my pressing so the 45 degree kinda tuck works perfect for me.
[quote]gregron wrote:
Nice to see you back updating your log. I’m a semi tucked elbows guy myself. I think I’m pretty triceps dominant in my pressing so the 45 degree kinda tuck works perfect for me.
what are those kneeling scarecrows man?[/quote]
Thanks bro. I’m all chest when pressing, but think my shoulders are starting to suffer from it so it’s definitely time to tuck. I actually felt benching in my tri’s to a degree, and that’s never happened.
This is the best vid I could find for scarecrows, just kneel to avoid swinging-
[quote]gregron wrote:
ohhh ok kinda like a reverse cable fly?[/quote]
Exactly like a reverse cable fly. Not sure why they’re named scarecrows and don’t think there’s a difference, but everything I’ve seen calls 'em ‘scarecrows’ so ‘tis what it is. Also, I apologize for the plethora of these [’] guys…
Ate some gnarly fish tacos for lunch and ended up feeling like shit all day. Didn’t get to the gym ‘til after 9 and ended up just playing ball. There were still some cats runnin’ so played one game of pickup. Slightly irritated the groin [again] but I’m fine.
I’m just tired of sitting out some I’m just gonna push through unless it gets back to where it was last week, then I’ll sit. After that shot about 100 jumpers and stretched like mad. Gonna do ME lower manana. Hoping my groin doesn’t hurt like shit in the morning from doing whatever I did tonight.
[quote]WhiteFlash wrote:
Groin’s still strained but shot around and played pickup for about an hour. Got one lob dunk but didn’t want to press it. Gonna ease into things so I don’t keep fucking it up. Also, my shoulders havebeen way achey so I decided I need to change my bench setup. Normally flare the shit outta my elbows, but focuse on really tucking 'em and bringing the bar slightly below the nip line. Weight felt heavier but I think it’s really gonna help in the long run.
[/quote]
I got some shoulder issue pretty bad after my 1st year of benching. I changed my setup the same way you just did. Tucking elbows more and bring the bar lower as opposed to closer to the neck. The weight initially dropped but it came back pretty up quickly. This combined with shoulder dislocates and cuban presses with dumbbells made a huge difference in my shoulder health. I try and do facepulls a few times a week as well.
[quote]WhiteFlash wrote:
Groin’s still strained but shot around and played pickup for about an hour. Got one lob dunk but didn’t want to press it. Gonna ease into things so I don’t keep fucking it up. Also, my shoulders havebeen way achey so I decided I need to change my bench setup. Normally flare the shit outta my elbows, but focuse on really tucking 'em and bringing the bar slightly below the nip line. Weight felt heavier but I think it’s really gonna help in the long run.
[/quote]
I got some shoulder issue pretty bad after my 1st year of benching. I changed my setup the same way you just did. Tucking elbows more and bring the bar lower as opposed to closer to the neck. The weight initially dropped but it came back pretty up quickly. This combined with shoulder dislocates and cuban presses with dumbbells made a huge difference in my shoulder health. I try and do facepulls a few times a week as well.[/quote]
I do DeFrancos upper warm-up before every upper session minus the dislocate 'cause I don’t have anything to do 'em with. Do you really feel they help? If so I’ll find something. A cuban press is basiclly like a seated db power clean, right? Thanks for the tips man, I’ll give 'em a shot.
I do DeFrancos upper warm-up before every upper session minus the dislocate 'cause I don’t have anything to do 'em with. Do you really feel they help? If so I’ll find something. A cuban press is basiclly like a seated db power clean, right? Thanks for the tips man, I’ll give 'em a shot.[/quote]
I think they helped out. I can’t say how much exactly, because I changed everything all up at once. Then again, I’ve never seen the DeFranco upper arm workout so he might have something in there that serves the same function. I have a jump rope in my gym bag so I just use that. I heard a broomstick works better, but for me the rope seems to be doing the job and is very convenient.
I do the cuban presses like this dude. Very light (10 lb DB) and controlled.
^^^ Thanks man. When I’ve done the dislocates in the past I used a jump rope as well. Guess I should get back on it. I’ll do these tonight before my workout.
