That’s a really good idea, and something I’ve been thinking about purchasing for about a year to add to my garage gym. Great assistance that would help keep me from overuse injuries. As always, thanks for the great advice.
9/25/17 - Track Run
Warm up
1 lap walk, leg kicks front and side
2 Mile Run - 15:37 (+1:10)
-Mile 1: 8:00
-Mile 2: 7:37
1 lap cool down with leg swings and quad stretch. Adductor was not too painful. Didn’t plan on running, just walking but tested it out and it wasn’t too bad. Figured I’d be okay for a submax run. We’ll see tomorrow.
9/27/2017 - C6B5 - 187.4lbs
Warm up
Open shoulders, bear to cobra, 3 way rc’s, some PT
Bench Press
45x2x10, 95x5, 135x5, 165x5, 185x5, 205x3, 225x2, 245x5 RPE9.5, 245x5 RPE10, 205x10, 185x12
-with-
Chest Supported DB’s Row & Rear Delt Fly
Dips
8, +50x2x8, +25x8
-with-
Step Ups
10, 20x10, 40x10, 50x3x10
Back Ext
-with-
Ab Wheel and Hollow Holds
Pretty good on bench today. Hit 255x4 last time around, but with the hip decided to knock some weight off and hit a few good rep sets with down sets. Lots of rows and rear delts too. Probably 100 reps each. Step Ups were dodgy. Probs it should not have done them with the hip/adductor issue, but wasn’t too painful. Right hip is popping on back ext and in some other positions. Have some funky imbalance that badly needs correcting. Feel like I have a hard time being square with lower body work. Need to get this shit fixed asap.
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So, I’m confident in my rehab for this hip/adductor issue. A weak psoa/illiacas likely forced my adductor to take on the strength role of my hip flexors. This caused the strain, hip slide, etc. Working on strengthening my overall hip flexors, especially the psoas should get this resolved. Already getting back some ROM and pain is reducing, so after vacation I should be ready to go, and all rested up.
Will do my C session tomorrow, then head to Disney world with the ladies. Main plan is PT, and to come back 100% ready to roll. Will bring my 26lb kb to do some circuit stuff as well.
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9/29/2017 - C6C5 - 187lbs
Warm up
Open shoulders/chest, bear to cobra, hollow holds, psoa raises, 3 way rc’s, bottoms up kb presses
OHP
45x2x5, 75x5, 95x5, 115x5, 125x5, 135x2, 145x2, 155x1, 135x2x5, 105x14, 95x14
-with-
Weighted Chins
5, +5x5, +10x5, +15x5, +20x5, +25x5, +30x3x5, BWx3x8
Paused DB Bench
60x8, 80x3x8
-with-
Single Leg RDL
5x10, 10x10, 20x10, 30x10, 40x10
Single Leg Leg Press
10, 20, 50x10, 90x10
-with-
Hollow Holds and Single Arm Plank Variations
Arms
Off to Disney. Hip and adductor feeling much better. Will come back and start a fresh cycle.
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Travel safe. Have fun!
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Hip/adductor back to 100%. Nailed the fix this time, which is nice every once in a while to not have to guess for months.
Been using bands and KBs to get workouts and PT done in the mornings. Really hammering various planks and hollow holds. Body feels ‘in control’ when my core is strong and connected to my mind.
Full squat is back comfortably. Been hammering holds with 26lb kb in goblet position to keep everything open and work the flexors. Feels exceptional after I’ve worked the psoas with marches and knee holds.
Will be ready to hit the ground running when I return Sunday.
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10/8/2017 - A8
Warm Up
Open shoulders, bear to cobra, psoa marches, goblet squat holds
Squats
45x2x5, 95x5, 115x5, 135x5, 155x5, 175x5, 185x8, 135x5x5
-with-
Hand release pushups and bottoms up kb presses
Spoto Bench Press
45x5, 95x5, 135x5, 175x3x10
-with-
Chest supported rows and rear delts
Back Ext
3x20
-with-
Good girl/bad girl
50x3x20 each
-with-
Hollow Hold, single arm + double arm + side rkc planks
Arms
Reset back down on squats, with hopes to make quick jumps back to baseline. Nothing hurt, but could feel a little pull in my groin. Going to continue with strengthening the muscles surrounding the hip. On off days will really work on the hips and glutes. Glad to be back in the gym.
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10/9/2017 - Track Run
1 Mile run: 6:28 (+.03)
3x200M (w/200M walk as rest)
Good run after a week off. Thought I’d PR, but didn’t track the run properly. Will be paying much more attention to lap time going forward so I’m accurate with my expectations.
Also today: banded side walks, banded glute bridges, normal PT stuff
Squatting will be high bar for this cycle while my hip/adductor heals. Back when I was my strongest I was a high bar squatter. We’ll see, can’t hurt for a cycle.
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10/11/2017 - B8
Warm up
Psoas, hollow hold, open shoulders, bear to cobra, 3 way rc’s, goblet squat holds up to 50
Bench Press
45x2x8, 95x8, 135x8, 165x5, 195x5, 225x2, 245x1, 225x2x8, 215x7, 185x12
-with-
Chest supported rows & rear delts
Up to 70s x3x10
Single Leg Press
x10, 50x3x20 shit, tough
-with-
Dips
2x15, 12
Farmers Walk
100s x 3x100
Ab Wheel and planks
Plan to work towards 225x5x8 on bench press. Set two, rep 8 was a grinder, so I’ve got a long ways to go. Will still go for rep PRs on days I’m feeling it. Shit my quads are weak lol. BUT, this particular Precor leg press is a beast, and it’s 200lbs with no weight added. I honestly doubt most women can use the damn thing. Single Leg is hard. High bar will be good for me. Get these quads back where they need to be. What’s weird is, my quads are not small, but very weak.
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10/13/2017 - C8
Warm up
Psoas, hollow holds, bear to cobra, goblet holds, 3 way rc’s, bottoms up kb presses
OHP
45x8, 75x5, 95x5, 115x5, 125x2x8, 115x2x8
-with-
Weighted Chins
5, 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 35x5, 40x5, 8
RDL
45x8, 95x8, 135x8, 185x3x10
-with-
Paused DB Bench
40x20, 50x20, 55x20
Rev Lunge
30x20, 50x15, 62x10, 100x10
-with-
Laterals
Lots of reps
Hi bar squat practice
-centered weight, tripod foot pressure
-close grip, locked down and in elbows, tight
-squeeze glutes and engage core to straighten out lumbar region (anterior pelvic tilt correction too)
-everything stacked
-break at knees first or hips knees simultaneously
-up/down: straight bar path
Arms
-with-
Hollow holds
Reps galore. Had kind of a eureka moment today at the gym with my pelvic positioning. My PT has been trying to get me neutral, but I have not fully committed mentally. Well I did today, and wow every rdl, lunge and squat felt so much more natural and pain free. I’ve been tilted forward, and over time it has wreaked havoc on my back, and now hip. Anyways, Sunday will be HI bar squats. More practice than anything. Probably will do 10x3 so I get to practice set up, walkout and the motion over many sets. I did 5 light sets today going through the above checklist. It’s a completely different motion than what I’m used to. Feels good though. Will slowly work up over the coming weeks. Leg press is out. Stupid thing made my glutes sore, not my quads (wtf) plus my hip does not like it. Will probably just do another high bar session to help with becoming proficient in the new squat pattern. Eventually I hope to have a volume session and a rep PR session that can also be replaced with speed work if run down.
Happy with how I’m looking right now. A guy asked what my weight was today and I told him to guess, he said 220. Nope, try 190 morning weight. In a very slow gain to maintenance mode.
That’s enough for now.
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New progression template. Will give me more time to improve the rep ranges before moving down. Assistance will change as I go.
20 week cycle:
4 weeks 5x10
4 weeks 5x8
4 weeks 5x5
4 weeks 5x3
4 weeks 5x1
Day 1 (Workout A)
Back Squat Progression
-with-
Pushups or Upside Down KB Press
Spoto or CG Bench Press (3x12, 10, 8, 6, 4)
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull up
Weighted Back Ext/DL (3x20, 20, 20, 15, 10)
-with-
Abs
Arms
Day 2
Run/PT
Day 3
OFF/PT
Day 4 (Workout B)
Bench Press Progression
-with-
Chest Supported Row or Chest Supported Rear Delt or BW Pull ups
Speed Squat (10x2)
-with-
Dip (3x20, 20, 20, 15, 10)
Farmers Walk
-with-
Abs
Day 5
Run/PT
Day 6 (Workout C)
OHP Progression
-with-
Weighted Pull up (5’s)
RDL (3x10, 10, 10, 8, 6)
-with-
Paused DB Bench (3x20, 20, 20, 15, 10)
Laterals (3x20, 20, 20, 15, 10)
-with-
Rev Lunges (3x20, 20, 20, 15, 10)
Abs
-with-
Arms
Day 7
OFF/PT
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10/15/2017 - 1A10’s
Warm up
Psoas, hollow holds, open shoulders, bear to cobra, 3 way rc’s
Squat
45x2x5, 95x5, 135x5x10
-with-
Push ups and bottoms up kb press
Semi CG Spoto Press
175x2x12, 155x12
-with-
Standing Single Arm Cable Row
Back Ext
3x20
-with-
Hanging Leg Lifts
Arms
Squats felt pretty good. First set was a little funky on my hip/adductor, but beyond that felt good. Working hard on pelvic positioning and bracing. Squats will be beltless and HI bar until further notice. Will plan to add 10lbs per week to the 5x10.
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10/16/2016 - Track Run
Warm up
Quick quad stretch, front and side leg swings, 1 lap walk
1.5 Mile Run: 10:23 (:07 under 14:00 2 mile pace)
3 lap walk cool down with 2x40 walking lunges.
That was a hard run. I’m very close to the end goal of a 14:00 2 mile time. This will probably get checked off in the next couple months or sooner. Then, I have to maintain it.
One thing I’ve learned with running is there is always another gear. Once you’re trained to some extent, you can almost always elevate to another level as long as your your mental game is on point.
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10/18/2017 - 1B10’s (home gym) - 187.8 lbs
Warm up
Open shoulders, 3 way rc’s, psoas, hollow holds, hip circle work, goblet squat holds
Bench Press
45x8, 95x8, 135x5, 185x3, 225x1, 175x5x10
-with-
Bent DB Rows and Band Rows
Speed Squat
155x10x2
-with-
Bottoms Up KB Press
Had about 45 mins to complete this including Warm Up very early in the AM. Not much to note. Hip is maybe a little better. Still feels funky squatting, even with the light weights I’m working with right now. Working hard on strengthening the psoa and hip plus the pelvic positioning.
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10/20/2017 - 1C10’s
Warm up
Open shoulders, bear to cobra, psoas, hollow hold, 3 way rc’s, goblet squat holds
OHP
45x8, 75x5, 95x5, 115x5, 135x1, 100x5x10
-with-
Chins
5, 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 35x5, 40x5, 25x2x5
RDL
45x10, 95x8, 135x5, 190x3x10
-with-
Paused Incline DB Press
40x20, 45x20, 45x19
Rev Lunges
BWx20/20, 40x20/20, 50x20/20, 62x10/10, 100x10/10
-with-
Laterals & Ab Wheel and Planks
OHP feeling grooved. 135 overwarmup felt like 95. Hip didn’t like the 100lb set of lunges. May be too heavy right now with the hip not 100%. Will scale back the weight next time around and keep reps at 20 per side. Finally able to keep a neutral lumbar region during squat and RDL gives me a lot of confidence in my back. It feels very strong stacked properly. No belt on any work, and will keep it that way for some time.
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10/22/2017 - 2A10’s - Home Gym
Warmup
Open shoulders, bear to cobra, 3 way rc’s, world’s greatest stretch, hip circle side walks, psoa hold, hip thrusts, hollow hold, goblet holds
Squat
45x2x5, 95x5, 135x5, 165x3, 185x2, 145x5x10
-with-
Hand Release Pushups (5x15) & Bottoms Up KB Press
Spoto Bench Press
135x5, 175x3x12
-with-
4 x Band Single Arm row (10) + Band Double arm supinated row (10)
Single Leg RDL
18x2x20, 26x20
-with-
RKC Single Arm Planks & Hollow Holds
Arms
High bar really coming along. Feeling much more comfortable and powerful. Hip felt pretty decent today too. Probably around 80%. Wish I had fixed my pelvic positioning a long time ago. Would have likely solved a lot of my back issues. Stacked = power.
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10/23/2017 - Track Run - 400M Repeats
Warmup
Front and Side leg kicks, quads, 1 lap walk
Target: 4 x 1:15
400M 1: 1:15
-1 lap walk-
400M 2: 1:11
-1 lap walk-
400M 3: 1:14
-1 lap walk-
400M 4: 1:19 - huge headwind
-2 lap walk-
Stayed home today from work to help my sick wife and children. Did a thorough mobility session this morning while everyone was napping then a track run this evening when they were relaxing. Tornado warnings in my area so the run was super windy with massive gusts. The first 3 sprints were fine, but I hit a wall of wind on the 4th that made me feel like I was standing still. That last 200 was a struggle to say the least.
Body feels great though. Exciting.
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10/25/2017 - 2B10’s
Warmup
Open shoulders, bear to cobra, psoas, hollow hold, 3 way rc’s, world’s greatest stretch, goblet squat holds
Bench Press
45x2x10, 95x10, 135x5, 185x3, 225x2, 180x5x10
-with-
Chest supported rows and rear delts
Speed Squats/Form Work
45x2x5, 95x5, 135x5, 165x3, 185x2, 155x10x2
-with-
Dips
2x20, 4x10
Suitcase KB Carries
3x50x100 steps
-with-
Hollow Hold, ab Wheel, single arm plank variations
Picked up a nasty cold from my girls. Everyone’s been sick. Was a challenge getting oxygen and finding energy, but got it done. Still trying to figure this squat form out. Playing with stance width etc. Squats felt much better Sunday than they did today, but some of that was probably general fatigue.
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