Straight-arm pull downs can do a lot of the same work as rows without you needing to bend your arms. Tough on the ego though, because the moment arm forces you to drop the poundage drastically.
Levers on a pullup bar work the same way.
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this is a great point.
I am always āstuckā on big movements
there is allot out there that does not hurt and is good
work work family stuff work.
Jacked up my forearm from work .
took a day or so for it to settle.
low back feeling all meh - pretty sure its related.
sorry I have not been the greatest contributer here
5/7/19
dislocates x scap work x junk
20 min bike ride
medley of 4x15 reverse hyper x back raise x tri band push down
A1OH bb press bar 70 2x5 100 2x5 120x5 140 x5
A2 pullup 7x5
B1 kk press 70 4x10
B2 highpull/upright row 4x8
B3 pullup 4x8
C1 swiss bar bench 135 5x10
C2 low pully row 5x12
a bunch of abs
notes
def did something to both my low back and right forearm.
pressing- bar is 50 140 was heavy- I was pleased.
amazing that I can do reasonable lower body stuff and upper body I suck.
football or swiss bar- uhm this makes me think I can bench.
just some volume- pull ups and rows more volume.
did a bunch of v-ups for abs
wanted to do some rowing erg ran out of time.
uhm more on the swiss or football bar.
Im an idiot for not using this earlier.
wish list-
home gym
SSB
Swiss/footbar bar
trap bar
dare I say a box to squat too.
Old people shit.
training 5/8/19
pvc at home some traction stuff
lunges banded walks crawls etc at gym
A series of broad jumps 3x2 and kneeling jumps I sucked
B squat bar yes 95x10 135 2x5 185 225 275 315x5
335 x2 365 x3 x2 bleh 245 x25
C1 prone ham curl 4x10
C2 mini db clean and press 4x12
done
notes-
bw 186
low back had been tweaked last few days-
got it moving but not enough to load.
should have done something like 315 5x5 or 4x8
245 for 25 in deep recovery. lets leave it at that.
no cardio was gonna happen after that.
training-
I fucked up - I thought I pressed- and did upper
so I squatted - but I did that last session too.
Go figure.
mobility stuffs lunges dislocates
spent a bunch of time on my ankles and calves- much needed
seated box jumps 3x3 bw+30 lbs
A squat 135 x10 225 2x5 275 x5 315x5 335x2 365 2x5 245 x20
B prone ham curls 5x10
C Pull thru 4x10
HLR 3x10
done
notes-
did these with the thick bar- so everything is plus 5
wanted 3 x5 at 365 - but that didnt happen.
eventually I want 365 for 4x8 or 5x5
felt pretty good - no time for cardio
and this kinda kicked my ass.
5.15.19 training
upper stuffs
pvc and stuff at home
15 min bike ride
dislocates
3x20 of face pulls x push downs x bpa
A1 BHN press standing bar 2x10 65 2x5 95 115 125 135 125 2x5
A2 pull up various 10x5
B1 football bar bench 135 5x10
B2 pull up - neutral 5x5
C medley 4x25 of
banded tricep pushdown x mini db curls x mini db laterals
D 500m row 2:07 2:02 2:06
notes
upper light volume- feels good.
behind neck OH press suck but really felt good in my
creaky shoulders.
need to ramp up the conditioning aspect more
thanks for looking
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Been a minute
Work work work
Low back is tweaked
Training 5/27
Memorial Day pump
5 rounds of
Dislocates many
loaded āhangā 30 sec
BPA x 20
A1 bar 2x10 70 2x5 95 2x5105 x5 115x5 125 x5 135 x5 95 x10
A2 NG grip pull up 12 x5
B1 hammer strenf incline 5x10
B2 hammer strenf pull down 5x10
C1 tricep band push down 4x20
C2 rear delt mini db 4x20
15 min bike
notes
low back is off - not horrible just tweaked .
hanging pull up holds squeezing a 35lb plate-
30 sec of traction
behind neck OHP even these tiny weights help.
but the rom gets very short.
pullups - love them hate how my elbows revolt.
wanted to use the football bar- on incline or flat
shoulder elbow bicep all were not having it.
hammer strenf - not a fan except for a semi pain free
semi decent pump.
Ive learned I really am not good at feeling out a pump.
5.29.19
some training
mobility stuff
lunges cossack squats tke
A squat 65 95 135 2x10 225 275
315 2x5 335 x3 365x2
335 5x3 275x5 315x5 225x20
B dimel dead 135 2x20
C seated ham machine 5x10
D hlr 3x10
E assault bike tabata 8 20/10
notes
felt all slow calves super tight
didnt do any jumping or more dynamic movements
just a bunch of leg swings and stuff
clearly not enough
took a million warm up sets to never feel warm at all
dimels- these are good- I am having a hard time getting my left ham
and glute to fire - like at all.
assault bike tabata - the worst
training 6.6.19
stiff as fuk
20 mike assault bike
upper mobility tuff
A1 bhn ohp bar 70 2x5 100 2x5 110 120 130 all x 5 120 x8
A2 pull up ng 10x5
B1 football bar bench 135 5x10
B2 straight arm pull down 5x10
C1 roling db tricep 35 4x10
C2 hammer curl 30 4x20
D bb ab roll out 4x10
bb complex
95 4x5
row x rdl x good morning x squat x revere lunge
notes
stiff as shit.
OH press feeling pretty good pull ups felt ok.
elbows feeling a little rough by tricep db work.
thankd @DaCharmingAlbino for reminding me about straight arm pull downs
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6.10.19 some training
10 min bike
lunges banded walks more lunges
extensive calf anterior tibialis ( shin) and ankle work
123,456,678 tke 123,456,798,345 leg swings
A prone ham curl 4x10-12
B squat bar many 95 2x10 135 185 225 2x5 175 x5 315 3x5
C db RDL 80 4x15
notes
compressed session
calves have been so stiff - from work.
squats felt meh
āwork setsā and I use that term loosely-
felt good but heavy.
short session - not allot to say
6/21 Training
Tight banged up pretty bad.
Bw 194 in gym clothes
Wut?
An absolute shit ton of mobility movement
Maybe a 1/2 hour.
Lunges
Agile 8
Bb complex
65 2x8 95 2x6
BO row x rdl x jump shrug x clean press
Good morning x squat
A deadlift 135 2x5 185 25 x5 225x5 275 x5 315 x5 x8
B Db RDL 80 4x10
C1 one arm pull down 5x10
C2 v grip low pulley row 5x10
D1 minindbbhammer curl 100+ in 5 sets
D2 tri band pushdown 120-150 in 5 set
Notes
Did a 20 hour hard hard day yesterday
So maybe this was ok ?
Loosely following 531 with the last set being an amrap
Should have done more RDLs or jumps first
Used hook grip 8 was kinda tough I bought I should do more
Db and bb rows out - elbow not having it
Work related for sure
6.22.19 track work
passed out yesterday after dinner woke up feeling ok.
trained at the hs track.
shit ton of pvc and stuff at home
lunges crawls etc leg swings
sprints
100 m x2
55 m x10
backwards 55 meter x5
half way thru felt great.
felt better after for sure.
took an epsom salt bath which helped.
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Benn a minute- Happy 4th of July!
work work work
Have only trained twice in the past week or so.
Def did something to my adductor groin at work thought it was from sprints
but it was from work.
6/30/19
upper day
lunges bands face pulls
A straight arm pull down 10x10
B OH press 65 85 95 115 115 x5 95 4x10
C1 foot ball bar bench 135 5x10
C2 BPA 5x20
D cable fly 5 x 15-20 various
E medley 25 db hammer curl x rolling tri 5x20
Abs HLR 3x10
notes
groin was jacked up- same side as lame knee
high volume seems to work for me on upper days.
thats about it.
7.3.19 lower training
groin still jacked up - tentative squats.
5 min bike
lunges banded walks a shit ton of mobility hip thrusts etc
A prone ham curl 4x12
B squat bar x many 95 135 185 225 all 2x5 275 315 x5 shut it down
C bss 30 4x10
Dseated ham 5x 12
E seated calf 5x15?
notes
groin is still fucked - tried different stances and was ok-
first work set- nah shut it down
BSS - will be sticking to these and DB RDL for now.
some voume hamstring work and some calf work
no cardio- riding a bike or using the rower doesnt feel great with this adductor/groin thing
Can you get any band work in for the adductors? Sounds like it needs rehab.
Yes clam shells and leg lifts for a while
7.5.19
Movement conditioning
A bunch of lunges TKE banded stuff
Dislocates shoulder stuff
A Sled push x drag
6 plates x5 4 plates x5
B 20 min assist bike ride
C 2 1k row
D abs HMR 3 x15
Notes
Just trying to keep it moving.
I think I should do two days āstrenfā and two days like this.
Reality I can only get to the gym 2 days
Groin and adductor still tight and Fffed up
This felt good.
How did I ever do 10 k row machine ?
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some training 7.8.19
mobility stuffs 5 min bike ride
TKE many many
A prone ham curl 4x10
B squat bar 65 95 x 10 135 185 225 275 x5
315 3x5 365 2x2 275 x10
C land mine SL rdl 2x10
D db RDL 80 4x10
E ab wheel 4x10
notes-
uhm groin seemed fine- maybe I pushed too hard to day.
will see later tonight - tomorrow.
I so O.Dāed on pre work out.
Maybe thats why I felt good.
go figure
2 Likes
7.10.19
upper training
I realized the pre-workout I took was a can of C4- there is some crazy shit in there.
mobility junk
25 min assualt bike ride
TRX pushup x row x face pull 4x10
A shrug 225 x10 315 3x10
B OH press bar many 65 x8 95 x8 1115 x5 125 x6 95 x 8
C 1 football bar bench 135 5x10
C2 lat pull down 5x10
D1 db hammer curl 25 5x10
D2 incline tri ext 25 5x10E1
E1 cable cross over chest fly 4x15
E2 cable cross over rear delt 4x15
notes
pump and fluff.
shrugs killed my OH press
should probably do those 2nd.
rear delt cable fly felt great
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Wow, thatās a big jump up and down.
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