Gap workout
Farmer’s Handle Trap Bar Deadlift (ss: Ab Wheel 5x10)
5 @ 40+handle/hand
3 @ 80+handle/hand
4x5 @ 80+handle/hand (belt)
DB RDL - 4x12-15 (ss: 4x10-12 Goblet Squat)
Leg Curls - 2x10-12 (ss: Leg Extension - 2x10-12), 1+1/2 reps
Leg Curls - 10-12 (ss: Leg Extension - 10-12), 2/1 method
That looks like an interesting way to deadlift. I imagine stabilization is significantly harder. Might be an interesting method in determining imbalances (e.g., left side stays on the ground slightly longer).
I love it because it doesn’t hurt anywhere where I’m injured but putting on four collars mean I want straight sets. Hits my lats a gazillion times harder than traditional deadlifts.
That’s reasonable, the worst parts of deadlifting are 1a) deadlifting and 1b) loading the bar. Handles are on my medium term list of items to buy, might give it a shot when that happens.
Get a deadlift loading forklift-type thingy (technical name). Recently tried one of those for the first time and it’s a game changer.
A jack. My gym has them but it’s currently shutdown and I am refusing to allow myself to justify purchasing one, maybe I’ll gift it to myself when I hit a big PR.
My gym has one, so I try to avoid lifting at the same time as anyone strong enough to actually need one.
Sleep poor (not because of having a crazy New Year’s): been like that a few nights
Knees cranky in the morning, reasons unclear
AM
Boulder 1hr+ awesome session.
Autobelays (endurance)
7a (half)
6b+ (hard)
6a+ (easy)
6b+ (pump)
6a+ (easy)
It’s becoming really apparent that the only thing holding my climbing back from the next level is finger strength. My positioning is pretty good
PM
Hangboarding, beastmaker 1000. Half of Beasty 5A session. What the hell is a chisel grip good for anyway…
Took a hike up a local hill, here’s a picture
Some cross-country skiing and spending some time outdoors on my feet. Fantastic weather.
By accident I seem to have guessed correctly at the brand of the log press, parallette bars, and farmer’s handle at the gym and now know the log is 30kg, the handles are 8 kilo. This means I can satisfy some tendencies for logging things correctly, and more succinctly.
7/3 repeaters
1+2/3 laps of
6x7 second hang/3 second rest 4 finger open hand hang
6x7 second hang/3 second rest 3 finger pocket
6x7 second hang/3 second rest easy sloper (failed on the second lap here)
Press workout (SVR II-ish Week 3)
Warm-up: (circuit)
Jump rope / Prowler
2 exercises per circuit The Vital Whole Human - T NATION
| Main | Set | Reps | Weight |
|---|---|---|---|
| A. Press | -1 | 10 | bar |
| 0 | 5 | 32 | |
| 75% | 1 | 5 | 37 |
| 85% | 2 | 5 | 42 |
| 95% | 3 | 5 | 47 |
| 85% | 4 | 5 | 42 |
| 85% | 5 | 5 | 42 |
| 85% | 6 | 5 | 42 |
| 85% | 7 | 5 | 42 |
| 85% | 8 | 5 | 42 |
| Assistance | ||
|---|---|---|
| A2. Ring Pull-up | 8,8,7,7 @ bw+10 kg | Inbetween SSL sets |
| B1. Incline Dumbbell Press | 18, 12, 8 @ 18 kg | 350 method |
| B2. Kelso Shrug | 22, 18, 14 @ 20 kg | 350 method |
| C. Band Pallof Anti-Rotational Alphabet |
Forgot throws 
Misc: body is feeling pretty great. Biking home I felt like my legs were strong. I imagine that guys that care about their car, that tune it and take care of it, derive a great deal of enjoyment when everything sounds just right while driving. Well, I’ve had that experience a few times with my body recently. Ice-skating Dec 31 my cardio was better than my ice-skating so I couldn’t really get myself out of breath. Hiking the local ski-slope didn’t count as an exertion (and I certainly remember a time when it would’ve been). Cross-country skiing despite not having done so for over ten-fifteen years felt more as a challenge of technique than anything else. No sore ankles or anything. Hope this keeps up.
AM Limber 11. Personally, there are better warm-ups for the gym but I rarely foam-roll. Experimenting with doing this before breakfast to get the tired out of my eyes. Doubt I’ll log it, just wanted to record the start experiment. I think all the miscellaneous mobility stuff I tend to do has my tissues in pretty good order. Nothing was overly sore. Fire hydrants have to be very slow to not bang femur into hip bone though. Foam rolling is a great way to get in some free low-difficulty “ab-wheeling”
Some wrist push-ups against wall.
Have you tried just rolling the plate neastest the collar onto a small plate? The rest just slide off, then repeat for other side.
PM
Warm-up was just getting to and from the city to see my physio. So, I had spent quite some time biking before getting to the gym. Moved my body through some ROM before starting to lift anything, some deep squats, some handstands, cart wheels et al. but no “warm-up” per say. Didn’t need it.
Jumps 10, Throws 10 (making up for yesterday)
| Main | Set | Reps | Weight |
|---|---|---|---|
| A. Squat | -3 | 10 | bar |
| -2 | 5 | 40 | |
| -1 | 5 | 60 | |
| 0 | 2 | 80 | |
| 75% | 1 | 5 | 85 |
| 85% | 2 | 5 | 100 |
| 95% | 3 | 5 | 110 |
| B. Front Squat (ss: ab-wheel <5x10) | 1 | 5 | 70 |
| 85% | 2 | 5 | 70 |
| 85% | 3 | 5 | 60 |
| 85% | 4 | 5 | 65 |
| 85% | 5 | 5 | 65 |
65 kilo ended up being a good load where I could really control the eccentric. Not sure how I want to deal with the supplemental bit. 5x5 SSL is strength geared. And I can do a pretty decent bombing of a front squat and use heavier loads, but I think the reason I chose to do front squats is to target my quads and build them up for the back squat. Not to use the most load as I possibly could on FS.
Assistance ended up being a hodge-podge of finding out I had too much residual fatigue from yesterday to do anything interesting with the upper body. Hit quads some more and did some rehab stuff for hamstrings.
@Koestrizer Saw physio today. Diagnosed a unilateral strength deficit in my right semimembranosus. Rehab is some single-leg bridges with a medball between knees with my knee fairly extended and lying leg curl 2/1 method with a pause at the maximum contracted portion. Fairly humbling to realise how weak I was there. Makes me ponder a bit of the tempo work CT has begun/revisited including in his programs.
Sure, maybe one could eek out more hypertrophy skipping that (slow eccentrics, pauses at various points during the movement) and load heavier overall by skipping unilateral work but doing so might be a gamble that could result in injury. It seems like a proactive way to ensure that while everyone else is nursing an injury, one continues to progress. If I’d done more tempo work, and unilateral stuff, I would have found out myself that my semimembranosus was impaired in its function.
Just a joke 
but Jesus this took a dark turn roflll
So jelly of your gym. I never had the privilege of trying farmer’s handles… How do they feel? I only ever used trap-bar or DBs
Ah, I’m in the same baot, but it’s my left hammy (bicep) that sucks hard as well as the poplitea. I think that we don’t do enough unilateral work. It is especially beneficial to long-limbed lifters according to CT (I have no idea why though, perhaps because it’s more the medial muscles that are affected by lifts?)
I’d take a trap-bar any day. Four collars instead of two, and they’re not quick, you have to turn a thingamajig. I bring a wrench in my gym bag. They are horrible collars. Feels cool though. Very glad about the log that’s there I must say. But a lot of things missing that I wish we had. Reverse hyper for one.
If you want to consider it a perk there’s more stabilisation to it. You don’t want the handles to separate. Lats have to work overtime.
Coach likes you, ask him?
Might be a bit uncouth joking about someone in someone else’s log and not @-ing them…? Like, if it were me I’d appreciate being explicit part of the jostling otherwise I’d feel as if people were saying things behind my back almost.
That is a REALLY specific diagnosis. Do you know how he diagnosed the semimembranosus specifically? I can’t think of anything other than that he is a really experienced guy when it comes to palpation. But even then the semimembranosus is only palpable in two spots and most of it overlayed by the semitendinosus und biceps femoris. Also it doesn’t have any function that it doesn’t share with the others (that I am aware of!). Very interesting for sure, I love reading these experiences.
Rehab sounds good. Tempo work is the gold standard there it seems. For good reasons imo.
Mostly from my descriptions of when pain is worse and not. He paid most attention to how I had more pain with a wider deadlift stance and tire flips but also he played a bit with angles while I was tasked with actively resisting from a leg curl type position as he played the role of being the resistance. Then, the med ball is used because it makes that part of the ham work harder. I believe because it participates in adduction.
That’s what I expected (and suggested a while ago, if you remember - standard muscular function testing). I would have guessed that he was maybe able to feel a left to right difference in tension in the semimembranosus. I didn’t know about the angles (not for that muscle) but that’s pretty cool. The semimembranosus doesn’t assist in adduction but in inward rotation of the tibia (as well as hip extension and knee flexion obv.). The med ball could also be to keep you in a narrow stance width?
Anyways, I hope it pays out and you get that nasty thing under control finally.
I do remember 
Ah, I just assumed adduction. He just told me the tool was there because he knew I’d have a harder time compensating with other muscles. Rotation of the tibia is probably key to keep me from turning it into a frog pump.
Thank you!
“Fairly extended” makes sense in that context as well. Because with your leg extended, you can’t rotate your tibia at all (you can only rotate your whole leg in the hip joint). True rotation of the tibia should be possible at 90° knee flexion.
The message was a reply to her so that’s the same but I can just delete it…
Never had one. Never had a true leg press either…
I can clearly see the benefits of this, especially for the carries!
I missed that in the UI! No need then!
