1.23.16 some training
just a short 35 min mobility session with some minor conditining
pvc bands etc
spent a SHIT ton of time on my thoracic some back bridges - or the wheel in yoga- needs allot of work
bb complex 65 95 115 all 2x5
row x rdl x oh press x good morning x squat
thats it.
1.24.16
pvc at home mo mo mo mobility stuffs
dislocates - need to up the volume on these
lunge progressions, some tiny jumps
more lunges, crawls etc
A air hump/ham curl using foam roller 5x10
B1 rear delt machine many x many
B2 flat bench 95 2x10 135 155 175 all 2x5 185 2x2 225 x1
C squat w/band around knees 95 2x10 135 2x5
185 225 275 315 x5 335 x3 365 x1 385x1 405x1 315 x5
D db RDL 80 4x10
E1 trx ab fall outs - 4x10
E2 HLR feet to face 3x8
notes
spent like over a 1/2 hour of mobility shit
even did some tiny squat jumps ( bar)
squats- felt good - had to start with hands on collars- elbow pain.
moved them in a bit as I got warmer
added knee sleeves, wraps somewhere around 275 belt at 315
365 could have been a triple and gave me confidence to go for it.
385- good speed and depth- 405 - Im guessing I was close- I tend to be ATG- so when im āgym squat highā Im probably ok
dude I kind of train/socialize with was like yeah it was low.
what ever.
this gave me some confidence
and now getting that 'number 'off my plate I can do some more formal programmed stuff.
I need to improve- thoracic mobility
shoulder - health.
elbow health
knee- har har har.
I plan on doing more lower back work - in the form of good mornings and back raises, - banded.
I thin its back to 531ā¦
1.30.17
work work work
I have been stiff as fuk
cold weather- two long ass days at work
meh
figured out the left hip is so tight from the knee
I cant get in a good position to work on the hip.
PVC on everything
rolled a kettle bell on my quads
smashed hips with a barbell and then a plate
a shit ton of ice blue gel
and like a half hour of work I trained today.
lunges lunges lunges
band work stuffs stuffs
bb complex for activation
65 95 135 3x5
row x rdl x 1 clean x good morning x squat
A squat wut 315 4x5 bleh stiff
B bss 35ās 4x8
C kb rdl shrug thing from brandon lilly
35lbs 4x20
shit ton of static stretching on hips groin etc
notes
needless to say took forever to get warm-
squats- meh- too tight today.
bss - needs work
lilly rdl - looks like this
https://www.instagram.com/p/BPnnykjBWAi/?taken-by=brandonlilly3&hl=en
I dont think the vid loaded- rdl with a shrug at top
I watched the vid, it worked fine.
Damn it Kev, now I gotta try something elseā¦
OG - these are good-
a good pump- hyPERtrophic type movement with out feeling beat up.
2.1.17
training
just a mobility /light conditioning day
hip super tight
pvc lx ball band work lunges
dislocates thoracic stuffs
and a shit ton of hip work
banded lunges , walks , bridges, clam shells ect
giant set
4 rounds
TRX - elevated row x10 x elevated push up x10
bb complex 135 x5
row
rdl
jump shrug
1clean
oh press
good morning
squat
abs- v-ups bb roll outs 5x10
fucked around with the sling shot.
notes- hip super super super tight
all these good mornings are working
happy to push weight on complexes
good good -
thanks chicken little.
just watch that bootification you got going on.
2.2.17
lots of shoulder hip and forearm work -
rolled out forearem tris and bis
with a barbell - and used some vodoo floss at home with an lx ball.
lunge progressions - banded walks, lunges, skwaats and air humps
A dead 135,225 275, 315 2x5 add straps 365x3 405 2x2
B CSR 3p 5x10
C vgrip pull down 5x10
D1 cable curls 5x15
D2 Rope tris 5x15
E incline db skull crush- 30 4x10
F sled drag x pull 5p 10 rounds
notes
pulls- slow - left ham doing the shaky shaky- no leg drive from shit leg.
but they are moving- needs work.
back stuffs- pump and fluff felt good.
sled love this - used TRX strap to drag backwards
2" battling rope tied on to pull it hand over hand to come back.
I usually have to carry two plates ābackā I can drag more then I can hand over hand
forearm- Im avery aggressively rolling and smashing the elbow
trying to see if the surrounding tissue tightness is the culprit
go figure.
alright talk to me about voodoo floss. I watched a video about it yesterday. I take it you likey? Wondering if it would help my elbow/forearm?
voodoo floss - It helps
blood flow restriction - supposed to help flush out the junks - when released.
I got allot of these few videos-
this is a master class- with kelly starrett- but its long as fuk.
over an hour.
I will parse thru for the part that helped me- but there are some really good things in it.
He talks about how the elbow is a black hole that people dont know
(or act) on how to fix it.
here is the painful use of a barbell on the arm
keep watching - great quote about people with torn/hurt bicep
what did you do to improve the tissue quality of you bicep?
nothing
what did you do to improve the tissue quality of quads?
they list off a ton of shit they did.
this made me cry - literally.
and here is one on using floss- this is crazy
you can here all the tissue crunch.
Ive even added a weight on top- while rolling it out.
and last is a just a straight up decent video on the basic use of floss on the
I think I saw a video of Mark Pendlay using it a few years ago and he cut a bike inner tube in half just saying
all good shit is painful.
training
2.4.17
mad mobility - pvc and bands and lx balls at home
for like an hour
lunges- smashed squads with kettle bell
smashed forearms with a barbell- hurts
spent alot of time on hips etc.
A 5x10 of prone ham curls
B squat a bunch of 5ās wut 365 3 singles
EMOM 315 x2 12 rounds
C Good morning 135 5x10
D power squat - just to parrallel
5x8-10 6 plates
E sled drag- pull 8 rounds
abs- 5x10 v-ups
notes
I have forgotten how much I like to do āconditioningā at the top and end of training
it makes me feel spry
tricks me into feeling athletic
and eliminates the need for much more cardio stuffs.
I should move to timing this crap-
spend X on mobility
X on strenf
X on conditioning
skwaats all beltless.
good mornings- these are accumulating and helping
power squat- hard - very hard on the knee.
but good for the quads.
sled - love.
I really should follow a program of some type.
but I like to have fun.
push pull squat- with some percentage guidance
maybe I should get serious with this crap
Kev- U da man, thanks for doing the heavy lifting. The Trevor video is funny. Time to get out the CC and order some floss
OG - I found some on amazon for like 9.99
Ive been bad at logging here- and reading what all you fine people are up too.
here is some past training-
2.6.17
upper crap
mobility
shoulder shit- bands hips etc
machine pull downs 5x10 light
bb complex
75,95,135 2x5
row x rdl x 1 clean x OH press x good morning x squat
A1 OH press 65 85 115 2x5 135x5 125 4x5
A2 pull downs light - 10x10
B1 DB inclien press 50 5x10
B2 CSR 2p 5x10
C1 db pull overs 5x10
C2 chest cable curls 5x10
D1 db tri ext 30 4 x10
D2 cable curls weaks
notes- this was like a week ago- I remember feeling like ass
I messed about with some bench- and slingshot bench.
a lesson in that food sleep work triangle
I worked two monster days in the last three- slept in
didnt eat enough
shit ton of biofreeze
lots of mobility lunges- hips - bands etc
trx face pulls many
bb complex 65 95 3x5
row x rdl x high pull x 1 clean x front squat x good morning x squat
A squat bare feets 135 185 225 2x5
sleeves shoes 275 x5 315 2x2 335 x3
a bunch of high box squats
365 4x1 385 x1
225 x20
B db rdl 50,70,90,90 x8-12
C1 seated ham eccentric 5x10
C2 leg extension - light eccentric 5x10
D some calf crap
E- rope face pulls- tris a bunch
F some ab crap
notes- felt like dirt - ened up with a speedy 385 single
315 felt slow- so did a bunch of box squats to a super high box then
back to squats
db rdl - felt good
knee was acting like shit- so I skipped any single leg work
spent 10 days away
got on a plane with the fam
knee does not like flying - at all.
training 2.26.17
mobility - a shit ton spent a bunch of time on glutes
cosack squats lunges hips - mucho on shoulders
A squat bar 95x10 135-315x5
335 x2 365 2x2 315 3x5
B seated ham curls 5x10 eccentric
C dimel 135 4x20
notes
kept it short- spent allot of time getting mobile
that being said squats felt good-
made a fake shoulderrok - kabuki warrior chris duffin
has this rehab/mobility tool like a club you spin
felt really good doing it.
That looks really cool! I probably need one, how long is the handle? Looks about 3 feet or so?
it is pretty cool.
Im using a ghetto one I made out of stuff in the gym.
Its 48 inches and under 200 bucks.
happy to use the knock off
sore as fuk today.
duhh
12- plus days of no training
then a decent squat day- duh.
feeling in the squads
training upper 2.27.16
mobility stuffs a bunch
bands , dislocates , shoulder rok thingy
A complex for activation
65,95 125 2x5 of
row x RDL x high pull x 1 clean x oh press x good morning x squat
B1 rear delt machine
B2 bb bench bar million 95 x10 135 -155 2x5 185 8x2 sad
C1 db bench 50 5x10
C2 CSR 2pts 5x10
D1 blood flow restricted curl 10x10
D2 press down rope- 10x10
E1 hanging leg raise 3x12
E2 ab wheel - 3x12
sore as fuk
felt a bit like dirt
bench is sad - but thats where im at
shoulders felt good
when I busted up my leg- pretty sure I banged up my elbow pretty bad.
hmmm
the blood flow restriction
is really cool - dat pump
otherwise pump and fluff