https://www.instagram.com/p/Byk7k5sl81G/?igshid=soebhl8k24kl
Eugene calls the snatch grip deadlift the ultimate back and lat builder time and time again. I think I may need to add them in, I’ve maxed out the db deadlift from bench so that will get replaced.
https://www.instagram.com/p/Bw_15TpB9cs/?igshid=vwvjl095kp78
https://www.instagram.com/p/Bs_aAIOhYo-/?igshid=19mkh2jq9tj51
Hitting these movements hard at the minute.
This guy is a genius! So much good info.
Not getting too soft yet, riding this wave!
Spliting up most of my meals to pro/carbs or pro/fat seems to be working well at the minute.
As I’ve put football on hold due to my knee I’m able to hit 4 sessions a week (short sessions).
Due to this I’ve temporarily switch up the DC to a push/pull legs as it fits nice into 4 days and allows me to focus a bit more work on my back.
Push last night.
mil press
DC rest pause
Side lat/ upright row super set
2x12 each exercise
banded incline press
3x12
cross over/dips superset
2 times, dips to failure
close hand press up
Failure, then to knees for failure, the partials.
How long have you been running the DC type workout?
Since April buddy, before that I was still lower volume doing 2 or 3 straight sets of 1 or 2 exercises followed 1 or 2 runs of a metabolic/pump/giant set per body part (kinda like the session above) inspired by Hypertrophy Coach. Very similar to what Paul Carter is currently putting forward.
Back
bat wings (wake up rhomboids)
3x12 hold peak squeeze each rep
db row
3x12 pulling j path to bias the lats
chin up
3x max reps
t bar row
2x12 1x drop set doing 8 reps for 3 drops
prone y raises/fat man row for rhomboids
Superset
2x15 each exercise
Legs
walking lunges
200 steps (this was excruciating but loving it)
sumo box squat with strong band circled around legs
3x20 (great glute contraction)
swiss ball leg curl
4x12
hip flexor leg raise
2x20
slutty leg openers
3x20
(On back with band around legs opening up like clam shell)
Ill never forget the doms I got from using the ab and aductor machines once, Havent used them since because of the pain I was in 
Ha ha yeah I know that feeling. I have a massive weakness on that area around hip and glutes so I’m going to have to focus my inner glute girl for a while. Might even insta me doing them lol.
Is the goal to hit the glute medius? If so, the side plank with leg raise (hip abduction) is the hardest thing I’ve done for that. My physical therapist always made me do a 3 sec pause at the top so the set took 30-40 seconds.
Yeah that’s the one, I’m not even sure I have one!
I will give them a try, I find doing clam shells lying on my side with leg bent difficult so I think it may be an exercise I work up too.
The lower back/hip/knee problems, lack of hamstring flexibilty and pelvic tilt are obviously all linked and my piss poor tiny glutes are the main suspect. I’ve made good improvements in the pelvic tilt, it’s now time to really up the anti and get an arse, a good strong arse.
Good luck! I spent a lot of time doing that stuff before my shoulder surgery. Let me know if you need any ideas.
Thanks, any exercise or form cue suggestions are appreciated so if you have anything that helped then fire away.
@FlatsFarmer help me a great deal earlier on in this thread and with those suggestions I now have a much better awareness of pelvic position and have seen good improvements.
I feel like now I need to really work in some exercises that will get my glutes to grow that I can perform well and progressive overload. Would love to be able to nail rdl or go really heavy on bent over/ t bar rows without having to stop due to lower back feeling awful.
Related…I’ve just bought a back extention bench.
I had (still have) a hard time not using my lower back for extension. Cable pull throughs were one of the exercises I tried and it was really a struggle to use my glutes. It’s tough to do a posterior pelvic tilt, hold, and then hinge. It’s just not natural for me.
One of my least favorite exercises is the single leg glute bridge with 10 second holds. I do the same thing with that. I focus on the pelvic tilt before I raise my hips.
There are tons of exercises but my PT and I agreed that I just need to focus on the ones that provide the most bang for my buck now. I got my strength to acceptable levels the week before my shoulder surgery. I just do a few exercises now with the hopes of staying healthy.
Those are my go-to movements to maintain hip health. During PT, I usually had a band around my knee pulling it inward on the lunges and step ups. That helps to engage the glute medius more.
Cool thanks, will def try those moves out. The side lunges with sliders seem like a move i need. I saw some sliders for sale when I went to buy some bands, wish I picked them up now.
Here is the extension form that I’m going focus on
https://www.instagram.com/p/Bynu6PinM0H/?igshid=13gfo0ovx4qra
And here is a thumbs down for pull throughs
https://www.instagram.com/p/Bvzkxn0DfCm/?igshid=1afizraxdbor7
Back raise video looks pretty good. I like how she isn’t coming up too too far at the top. I struggle with raising too far and using too much low back. You can see she is using a ROM to keep tension,
An idea I stole from old beam cam was to hug something big to the chest. If the object/weight is big (like a bulking medicine ball, or a few light bumper plates in a thick stack) you really need to pull with the lats to keep it close.
And another one I just got from Thibadeau last weeks is to do 2 or 3 pauses during the motion (isometric focus). Just stop near the top, or bottom, or in the middle and take a second to be aware of your hip tilt, tight abs, neutral back, etc. Then move a little bit, and do the same thing.
I like the new way to do the 45* extension. I use that for a back exercise. I think they’re being a bit dramatic on the cable pull through. It’s a resisted hip extension exercise. You use the glutes and hamstrings. It’s like an RDL to me. It’s not my favorite exercise, but it’s one I had to battle at PT.
@FlatsFarmer thanks for the tips. Looking forward to my back extension being delivered.
@Frank_C I will be alternating between doing raises to hit glutes and doing them to hit erectors, cant hurt to strenghten erectors too.
Arms and rear delts
fat man curls on bar / db curls superset
4x12 each exercise.
First exercise is done with two arms concentric and single arm negative.
curl / hammer / zotterman giant set
7 reps per exercise, holding peak whilst other arm lifts. Like this…
https://www.instagram.com/tv/Bzl1GAnDnDK/?igshid=19c2jgoovr6j4
bent over band fly
4x20
pull apart
2x20
Only time for a quick session tonight so spliting the push session between today and tomorrow. That’s the beauty of how I’m currently doing things.
Chest
db incline press
DC rest pause
fly/sqeeze press superset
12 reps each exercise, 3 sets
chest stretch
45 sec
The downside to splitting this session is the chest doms from the day before when doing the big press moves.
Shoulders
db shoulder press with band
4x12 last set dropped the band then done just the dbs to failure, then dropped the dbs and picked up the band to failure.
side lat / upright row superset
2x12 each exercise
prone y raise
1x20
face pull
1x20
Dropped main tricep move as band press killed them off so just finished with…
band tricep pushdown
100 reps
Then built and had a play with this…
