Traction, roll, dislocations, speed bench with 135x10x3
2 Board- Medium Grip- Used my power bar for the first time in a while-
225x3
275x3
315x3
365x3
405x3<~~~~ probably had more than this. Wanted to save some gas and lift something heavy
425x1
455x1
465x1<~~~ best one all day
475x1<~~~ form went to shit. Had to get in the most horrible position to get this thing locked out. Speed was still ok, would have been easy if I stayed tight/had someone to lift off for me, ever.
225x31<~~~ extra wide grip
BB Tate Press- 135x3x15
Rower- 10x100m sprints/20s rest in 6:21.
Didn’t want to do any heavy rows or anything because I am deadlifting tomorrow.
I use a rumble roller and a lax ball on upper body stuff before bench days. Making sure all the sliding surfaces are all busted apart in my chest and triceps has completely eliminated and shitty feeling from benching too much.
Yes there is. I have been getting my shit together and actually writing some stuff again. I am in the process of getting stuff together for a hip mobility for squats and another for every peice of deadlift advice/shit I’ve messed around with that has actually helped my pull.
[quote]StormTheBeach wrote:
Rower- 10x100m sprints/20s rest in 6:21.
[/quote]
Pls stop being so awesome at everything. Kthanksbye.[/quote]
It certainly didn’t feel awesome when I had a total “white out” and fell off the rower. My eyes/brain made my see the fallout of an A-bomb detonation happen 1 inch from my face. I think I experienced a little oxygen debt. Perhaps because I have the back of my rower elevated 2 inches to make it harder? I don’t know. It’s like 9 hours later and I still feel like I’m dying.
[quote]StormTheBeach wrote:
Yes there is. I have been getting my shit together and actually writing some stuff again. I am in the process of getting stuff together for a hip mobility for squats and another for every peice of deadlift advice/shit I’ve messed around with that has actually helped my pull.[/quote]
[quote]StormTheBeach wrote:
It certainly didn’t feel awesome when I had a total “white out” and fell off the rower. My eyes/brain made my see the fallout of an A-bomb detonation happen 1 inch from my face. I think I experienced a little oxygen debt. Perhaps because I have the back of my rower elevated 2 inches to make it harder? I don’t know. It’s like 9 hours later and I still feel like I’m dying.[/quote]
Rolled everything
Egoscue+Myo. Release
Leg Swings x a million
Light Rev. Band DL- 225x10x3
315x3
405x3
495x3
585x3
675x1
765x1
855x0 <~~~~ blew it up off the floor, got it 3/4 to lockout, and then got a little weird twitchy thing in my left glute medius… which is the weirdest place to get a weird twitchy thing. Dropped the bar.
Sumo Pulls (no bands)- 225x6, 315x6, 405x6…
Had to pause the workout here due to a mild emrgency that happened. During this time, I played a game of NCAA in which my walk-on running back, Furl Von Beemer, rushed for 312 yards, 4 touchdowns, and set an NCAA record for longest touchdown kick off return (103 yards). I was very proud of Furl today. He’s got a lot of heart. Also during this hiatus, I ate 2 5 guys bacon cheeseburgers…
Disaster averted 1 hour later:
Sumo SLDL- 315x5x10
Did some other stupid stuff. More stupid stuff tomorrow.
[quote]StormTheBeach wrote:
Thursday-9-27-12- ME Lower
Rolled everything
Egoscue+Myo. Release
Leg Swings x a million
[/quote]
Egoscue?[/quote]
There is a series of the back tractioning/sacral alignment/postural correction exercises made up by… Dr. Egoscue? I have no idea. The one I like the best is laying on the floor with my knees bent and my feet elevated, resting on something. I added a little bit extra to this. Once you breath a couple times and focus on flattening out your back, all kinds of shit gets unlocked in your lower back/hips. Once this happens, I like to jam a LAX ball into tender areas and contract/relax into it until that area gets some slack and stops hurting. It’s awesome.
[quote]StormTheBeach wrote:
There is a series of the back tractioning/sacral alignment/postural correction exercises made up by… Dr. Egoscue? I have no idea. The one I like the best is laying on the floor with my knees bent and my feet elevated, resting on something. I added a little bit extra to this. Once you breath a couple times and focus on flattening out your back, all kinds of shit gets unlocked in your lower back/hips. Once this happens, I like to jam a LAX ball into tender areas and contract/relax into it until that area gets some slack and stops hurting. It’s awesome.[/quote]
I will have to try that.
I’m still stretching the fuck out of my hamstrings. Going to barbell roll them tomorrow too. I definitely feel a lot more comfortable in a squat position after loosening up my hammies.
There is a series of the back tractioning/sacral alignment/postural correction exercises made up by… Dr. Egoscue? I have no idea. The one I like the best is laying on the floor with my knees bent and my feet elevated, resting on something. I added a little bit extra to this. Once you breath a couple times and focus on flattening out your back, all kinds of shit gets unlocked in your lower back/hips. Once this happens, I like to jam a LAX ball into tender areas and contract/relax into it until that area gets some slack and stops hurting. It’s awesome.[/quote]
There is a series of the back tractioning/sacral alignment/postural correction exercises made up by… Dr. Egoscue? I have no idea. The one I like the best is laying on the floor with my knees bent and my feet elevated, resting on something. I added a little bit extra to this. Once you breath a couple times and focus on flattening out your back, all kinds of shit gets unlocked in your lower back/hips. Once this happens, I like to jam a LAX ball into tender areas and contract/relax into it until that area gets some slack and stops hurting. It’s awesome.[/quote]
I have a very young client that doesn’t like to lift… or run… or really exercise in any fashion. What he does like to do is through things at me and play made up sports. This has become a workout for me as well so I am going to start including them as GPP workouts
Had a 10lb med ball thrown at me x 15 mins
Played indoor street hockey x 15 mins (I lost).
Prowler- 100 foot trips, started with 90lbs, added a plate to each side every 2 trips. 8 total trips, ended with 360lbs in 12mins.