Wu= some hip circle lat lunges. Until my shoe slipped and then I was over that warm up crap. Almost threw my hip out
I know, I know, this ain’t in the program but…
Anderson squats (13) no shoes, no sleeves, no belt
1x5/115
1x5/135
1x5/155
1x5/175
1x5/195
1x5/215
1x2/235 accidental PR! Most weight I have ever moved on my back!
Wrk sets
1x5/95 math should have been 100
Let’s try this again
1x5/100
1x5/115
1x10/125
1x20/100
DB flat bench
1x10/30s righty was down with it, lefty not so much. Last couple of reps were uuugggglyyy!
1x14,15,13,9/25s
Lat pulls V handle
5x10/120
Walking lunges
3x20/ez bar plus 15
I am wrecked but what a great session!
Got a lot done this weekend. Still have to put out some more peppers and plant the cucumbers then wait for the rain.
@simo74 no flower pics right now, but working on our favorite thing… food!
It’s a contest we have held for the last few years from Jan 1 until June 1. At the end we vote and whoever has the best transformation wins. 5 months to build muscle, lose weight, get bigger, leaner, stronger. And there e is a year to year category too. I am planning on winning in 2030
Feeling somewhat better today so far. Finished yesterday’s session, sort of. We had an awesome rain last night and it’s still drizzling so no sled today. That’s okay, we will have plenty of weather for that later.
Wu= A few BPAs
Pendlay rows
5x5/95
BB row
5x10/95
Lying hammie curls
5x10/ dropset tried to keep constant tension
The Kroc program had the direct hamstring work and I need to adapt this to keep that in.
DB incline
2x10/25s
The rest with a 20 for lefty only.
I am finally starting to feel my right front delt working on these. Lefty, not so much. ( must say this in mean school teacher voice)… We will continue with this until everybody gets on board.
I really feel like my left trap takes over whatever shoulder work is done on the left side. I took the lefty sets to failure and finally started feeling a little bit delt working.
@FlatsFarmer you have any ideas here? How to take the trap out of the mix? Or do I just need to keep working on the MMC?
It sounds like your shoulder is elevating and tension is coming off your mid back and into your upper trap. You know, our ongoing, recurring issue.
To keep your shoulders down so they don’t shrug up and roll forward, get your mid back fired up before the main work. And get your internal shoulder rotation moving smooth so you can lower the bar to your chest without your shoulder coming “up.”
Heres a simple external rotation move for mid back, right on the incline bench.
After that, roll over and lay face up on the incline bench. With that same arm position, rotate your palms down towards the floor. Stretch into that Internal Rotation as you keep your chest up. Think about increasing this ROM so you can lower the barbell to your chest without your shoulders rolling up.
If that’s too much little BS, heres a 600+ pound bencher doing a swinging motion to get the mid back ready.
Maybe you could do like 1 Fat Man Chinup or inverted row before you do a set of incline. Think about pushing your chest towards the bar by squeezing your shoulders together. Hold at the top for a second or two, then lower slowly with that same tightness. Imagine an incline bench in reverse.
should have been 100
thanks Edgy!
