[quote]SteelyD wrote:
LOL is “Big Ass Hill” the official name?[/quote]
Is now. apparently lots of people have been coming to it for this purpose. I last ran it two years ago on the evening when I got my first job offer after being a stay at home dad for 8 months
btw that was 3.5 hours ago and I am still sweating
When would you recommend someone add in reverse band deads?
[quote]DBasler wrote:
When would you recommend someone add in reverse band deads?[/quote]
When you want to perform a full range of motion dl, i.e. not a rack pull, but want to overload the top to work on lockout.
I think reverse band DLs are great for conventional pullers who tend to fail in the top portion of the lift. Just love these.
So your RC is pretty functional? You totally bagged the surgery idea?
[quote]kpsnap wrote:
I think reverse band DLs are great for conventional pullers who tend to fail in the top portion of the lift. Just love these.
So your RC is pretty functional? You totally bagged the surgery idea?[/quote]
probably 90-95% there; no surgery for now. Just keep getting stronger. again.
rotator circuit x 4
external rotations 4 x 10-15
DE bench 225 straight weight 9 x 3
dbell inclines 4 x 20 w/70s
cable chest press 5 x 12-15
vgrip pulldowns 5 x 8-10
pressdown 4 x 12-15
tricep pushup 4 x 15
Tates 5 x 10
face pulls 5 x 10
laterals 5 x 15
rope hammer curls 5 x 15
prowler 90 x 50yrd x 8
late meetings so snuck out and got this done over an extended lunch. fortunately at a posh suburban gym that supplies deodorant, cuz I didn’t have any in my gym bag
get back to the office and walking out of the bathroom one of the workers building out our new breakroom corners me and wants to talk lifting. apparently he competed in bb but hit too many injuries. he decided to very openly talk about his AAS use as well. thankfully we were in the hallway and out of ear shot, lol
Awesome work, Pete, and great job with the rehab. I am so glad you were able to avoid surgery.
lunch time crap
rumble roller, stretch = 10 min
treadmill, 40/20 intervals = 10 min
treadmill steep incline = 10 min
stepper = 20 min
really beat up today, focus on loosening up and burn a few calories. will hopefully roll and stretch more at home later
despite, or perhaps because of, 4 days straight of ‘hard’ cardio had a great but quick squat session tonight
DE box squat after warm ups 415 + green bands 8 x 2
ghr 4 x 10
hlr 4 x 10
db shrugs 4 x 12
rev hyper 4 x 10
decline sits 4 x 10
short and sweet then off to intersect with old friend from Chicago who is staying over the weekend, so now I am 3/4 in the bag and deciding what I might do tomorrow for conditioning/detox
Woke up yesterday feeling like someone was standing on my chest. Proceeded to hack up copious amounts of electric green phlegm. Called in a prescription for antibiotics, doubled up on them, slept 12 hours, felt quite a bit better.
Friend in from Chicago, so took him to commercial gym with me.
rotator circuit plus external rotations and pullaparts 4 rounds
close grips worked up to to 315 x 8, + 2 reps over last time
declines 135/225/275/315 x 6, 365 x 3. Haven’t done these is probably a decade. No shoulder pain, movement was a little awkward. Bar path a lot like a geared bench, think I will work with these for awhile.
db bench 3 x 15 w/110s
hammer strength high row 6 x 8-12
v bar pressdown 6 x 15
rear delt machine 5 x 8-12
bike 10 min hiit
yesterday gave myself an extra recovery day, no cardio, no nothing, just went and watched some friends compete in Highland Games. Stuff’s awesome, and half the people there in kilts were drinking whiskey. awe, my peeps
today:
hlr in rack: toes to bar x 10, x 8, x 6
rack stiff legs/RDLs from two pin (2-3 inch elevation) worked up to 675 x 3 w/straps.
leg press against green bands 5 x 20 (10 wide, 10 narrow) up to 7 pl per side plus bands
super setted with
ghetto Tbars 5 x 10, last three sets with 8 plates
lunges 3 x 8
super setted with
dbell rows 3 x 10
3 way cable abs 3 x 9
ghr 3 x 10
hills sprints and Big Ass Hill x 6
wobbly and near dead at end
6 months at new job and I realize my commercial gym has a location 5 minutes away. got the following done, 1 hr 10 min floor time
rotator circuit x 3
DE Bench 185 straight weight 8 x 3
dbell incline 5 x 15, top set w/90s, felt good on shoulder, room to move up
ss/w face pulls 5 x 12-15
rolling tris 5 x 10 w/90s
ss/w rev grip pulldown 5 x 8-10
dips 5 x 12
ss/w cable curls 5 x 10-12
laterals 5 x 12-15
ss/w partial range seated press in smith 5 x 15-30, very light, just looking at different ways to get more delt work in right now
rope down/ext/rope hammer curl 2 x 15 each
concept 2 rower 8 min. just went hard for 8 minutes, want to figure out how to do intervals on this
foam roll, stretch 10 min
treadmill 40/20 intervals 20 min
elliptical ss 20 min
machine abs 4 x 20-30
legs were shot from Monday night, my ‘running’ was a bitch.
lack of sleep and feeling kinda beat up overcome by ibu and lots of iced coffee and other stimulants
DE Box squat warm ups than 455 + green bands 5 x 2, minimal rest between sets
DE pulls conventional 6 x 1 @ 415
ghr/hlr/db shrug circuit 4 x 8-10 each
rev hyper/decline sit 4 x 8-10 each
lunch time crap
ran over to commercial gym
legs were shot from last night so this all sucked
foam roll, stretch
treadmill did ‘intervals’ of one minute walk, one minute ‘jog’ for 15 minutes
stepper 25 minutes
calves 5 x 20 realized I stopped doing any calve raises and my feet started hurting again. I think the stretch at the bottom really helps my feet from feeling trashed from squatting/pulling, etc.
crunches 5 x 20
planks 3 x 30 sec each
ran into a training partner from 13-14 years ago. former college athlete that dabbled in bodybuilding for a while. one of those 5 foor 6 dudes that looks huge at 180.
quick session this a.m.
rotator crap galore
floor press (ring finger on ring) bar x 50, 95 x 10, 135/185/225 x 8, 275/315/365 x 3
bench with slingshot 320 x 10, 370 x 8. these felt great, getting some weight in my hand with no shoulder pain. will run with them a bit
db bench 110s x 10, 130s x 10, post injury PR
extra workout day
this will probably stick for awhile, have some week points I want to focus on and also wife wants me to help her with deadlift form and some other items. 13 years of marriage and I finally have her pulling
roll, stretch
planks 3 x 30 sec
wide pulldowns 6 x 8-10, last 2 sets 300lb stack for 8
supersetted with crunches 6 x 15
shrugs 6 x 10-15, last two 545 x 10
ss/w some sort of leg raise
seated cable row with rope 3 x 8
dbell row 3 x 10 w/125
seated dbell curls 40s x 10, 50s x 8, 65s x 6 for two sets, 45s x 20
treadmill 40/20 intervals 20 minutes. This is improving, didn’t feel like my lower legs were going to snap off doing this
Hey Pete, I need some advice. I have had a sore shoulder, ignoring it hasn’t worked. But a bigger issue is, while warming up for squats Wends. my left hip popped while coming up. If you’ve ever had your elbow lock up and then pop as you straighten out your arm…that’s how it felt. What I want to do is go light, and wear my single ply suit, like briefs. Any advice, or ideas would be great.
[quote]greystoke wrote:
Hey Pete, I need some advice. I have had a sore shoulder, ignoring it hasn’t worked. But a bigger issue is, while warming up for squats Wends. my left hip popped while coming up. If you’ve ever had your elbow lock up and then pop as you straighten out your arm…that’s how it felt. What I want to do is go light, and wear my single ply suit, like briefs. Any advice, or ideas would be great.[/quote]
my hips are a constant problem, so much so I never complain about them any more. yeah, where the suit straps down, and maybe focus on box squats for awhile. also, stretch and roll every day, avoid sitting as much as possible, and make time to walk a mile or two a few times a week.
regarding the shoulder, spend twice as much time warming up, doing light laterals, pull aparts, rotations, bar x 100, etc before any benching, see where you are at in a few weeks.