PFFT is that it?
[quote]UpScale wrote:
PFFT is that it? [/quote]
Well i knew that was coming…but you were much kinder than i thought you would be lol. Ok here is the story, (clears throat and mumbles excuses under breath). Got to procrastinating and then just lost the juice to get workout started…then someone lit a fire under my ass and got me going! SL deads went well and didn’t bother hip during or after so good sign…then went to leg press and hip said nope, went to power pulls and hip said not a chance. Hit the leg curls and thrust good then this work thing started to get into the way lol. So that was it for the day. So glad i got it in but not happy with the volume…kb’s will answer the bell tomorrow though to make up for today!
[quote]Germanone wrote:
[quote]UpScale wrote:
PFFT is that it? [/quote]
Well i knew that was coming…but you were much kinder than i thought you would be lol. Ok here is the story, (clears throat and mumbles excuses under breath). Got to procrastinating and then just lost the juice to get workout started…then someone lit a fire under my ass and got me going! SL deads went well and didn’t bother hip during or after so good sign…then went to leg press and hip said nope, went to power pulls and hip said not a chance. Hit the leg curls and thrust good then this work thing started to get into the way lol. So that was it for the day. So glad i got it in but not happy with the volume…kb’s will answer the bell tomorrow though to make up for today![/quote]
Ummm ok, but theres really no point in me suffering alone, just trying to have company…you know the saying misery loves…
Soooo speaking of said hip, how long a rest did you take??? If you dont give it some TLC soon, you seriously are going to need that cane.
Guess what? Its snowing, fuckity fuck!
[quote]UpScale wrote:
[quote]Germanone wrote:
[quote]UpScale wrote:
PFFT is that it? [/quote]
Well i knew that was coming…but you were much kinder than i thought you would be lol. Ok here is the story, (clears throat and mumbles excuses under breath). Got to procrastinating and then just lost the juice to get workout started…then someone lit a fire under my ass and got me going! SL deads went well and didn’t bother hip during or after so good sign…then went to leg press and hip said nope, went to power pulls and hip said not a chance. Hit the leg curls and thrust good then this work thing started to get into the way lol. So that was it for the day. So glad i got it in but not happy with the volume…kb’s will answer the bell tomorrow though to make up for today![/quote]
Ummm ok, but theres really no point in me suffering alone, just trying to have company…you know the saying misery loves…
Soooo speaking of said hip, how long a rest did you take??? If you dont give it some TLC soon, you seriously are going to need that cane.
Guess what? Its snowing, fuckity fuck!
[/quote]
Oh i am right there with ya!(most of the time lol). I’ll do an extra round tomorrow to make it up…but today you definetly out worked me! (and you know i hate when that happens)
Hip hmmm well kind of a rest in progress and you are so right, not quite ready for deads yet but did feel good to do a little modified pulls today. The 10 day microcycle is helping plus switching from back to front squats is also helping. NOOOOO cane for me girl!!! And i am stretching daily!
Snow!!! i was wondering when that day would come…almost seemed like your weather was about as nice as here?
Thursday Kb’s
Did ladder 1-6/6-1 with a twist
Did at exercises on one arm before switching, got really tough on the 5’s and 6’s
Left arm order
snatch
high pull
clean
squat
clean press
swing
Right arm order
swing
clean press
squat
clean
high pull
snatch
Bench
225/255/300/275/235 x5
Shoulder fatigued from kb work yesterday but so be it.
2 min Ri on following
Db bench
x12/8/7 gassed
Dips no weight
3x25
Supine front raise see vid (lump on sternum is HR monitor lol)
3x12
Combo
lat raise x12/10/10
Bent raise 3x12
Lat pull to chest lean back to about 60’ bench width grip
x12/10/8
BB bent arm pullover
3x12
French press drop sets 70/65/60/55/50 x8 2 sets
Strip sets rope pushdown 5x8 fried
Bike sprints 8x1 min (kinda sprint) 1 min Ri, i owed someone that from my leg day.
What are the benefits of the supine front raise vs. the regular standing version?
And do you use your HR to monitor whether you need any rest between sets?
Lol at the payback bike sprints -misery loves company!
[quote]punnyguy wrote:
What are the benefits of the supine front raise vs. the regular standing version?
And do you use your HR to monitor whether you need any rest between sets?
Lol at the payback bike sprints -misery loves company![/quote]
Well 1) just a variation 2) seems to hit my front dealts harder? 3) i can’t cheat too easily lol!
HR monitor, just like wearing mostly but sometime i use it for rest int and sometime it tell me i am really not pushing myself, just kinda fun to play with.
Misery definetly had company ouch…had to pay the piper on that one…hopefully my slate is cleared again lol…
No way clear slate, PG can vouch for spin class...besides you did bike sprints on "upper" day, no fatigue
= fail
Light kb workout today. Just to break a sweat and get the kinks out
30 sec each combo exercise then switch arms
3 combos 30 sec between and 60 sec between rounds
Did 2 rounds.
Fr sq
45/135/185/225/275x5 belt on 275, glute had a little pinch but not near as bad and more in glute than hip which i think is a good sign.
SL press 5x10 E ramped up weight
Step-up 15’ box bar/3x10 E alt legs no rest
SL Bulg 3x10E 60 sec rest between sets
Rev hyper no weight 3x15 60 sec rest between sets
Combo 60 sec rest between rounds
Walk lunge long stride for hip 3x10E
Hip thrust 3x10
Sl ext 3x10E 60 sec rest
SL curl 3x10E 60 sec rest
Heel raise 3x10
Fine front squatting, G.
[quote]JoeGood wrote:
Fine front squatting, G.[/quote]
Thanks Joe, slowly but surely!
Nice front sqquats.
On the supine barbell raise do you feel it in your traps/spra spinatus ?
I couldn’t tell but do you squeeze you blades before you initiate the lift?
Rick
[quote]FISCHER613 wrote:
Nice front sqquats.
On the supine barbell raise do you feel it in your traps/spra spinatus ?
I couldn’t tell but do you squeeze you blades before you initiate the lift?
Rick[/quote]
Thanks. I lock the shoulder blades in so to speak on the sup fr raise, kind of like i would for a standing one. A little in the traps/sup spin but very little, more of a stabilizer feeling at least for me. Really blasts my front delts good though!
I have nothing really intelligent to add but great work as always!
james
[quote]atypical1 wrote:
I have nothing really intelligent to add but great work as always!
james[/quote]
Thank you James. I always appreciate you stopping by!
Geeze that form! Did you ever make a line where your feet are and some type of string or something your
knees would hit, so you would know they are jutting forward? (yea I know I have my FS dialed, mainly referring
to back) I will practice the holds you showed me, but just wondered. Kinda like when you held the stick, and i
would feel the bump…
[quote]UpScale wrote:
Geeze that form! Did you ever make a line where your feet are and some type of string or something your
knees would hit, so you would know they are jutting forward? (yea I know I have my FS dialed, mainly referring
to back) I will practice the holds you showed me, but just wondered. Kinda like when you held the stick, and i
would feel the bump…[/quote]
Hey UP, thanks. I never did use a line or a string. I think the most productive thing i did was use a box to squat to. You can really learn to sit back to it, get your balance and then stand up. Then worked my way off the box but kept the form. Did you ever have a chance to find a crate or something to use other than that tub thing lol. I really liked doing a few warm-up sets to the box then remove box for the heavier work sets, just takes time and practice. The wall squat demo i sent you will also really help. When i have my tech really dialed in i can go toes to wall (with in an inch) and not hold onto anything…i have to get back to working on that.
[quote]Germanone wrote:
[quote]UpScale wrote:
Geeze that form! Did you ever make a line where your feet are and some type of string or something your
knees would hit, so you would know they are jutting forward? (yea I know I have my FS dialed, mainly referring
to back) I will practice the holds you showed me, but just wondered. Kinda like when you held the stick, and i
would feel the bump…[/quote]
When i have my tech really dialed in i can go toes to wall (with in an inch) and not hold onto anything…i have to get back to working on that.[/quote]
…Apparently when I thought I said “show off” in my head i said it out loud cause Lola went off running & barking hahaha
Anyway the box squats…I seem to let go of that tension just before the box, which defeats the purpose, yes?