Re your question for tonight - This is what I mean (well as best I execute it myself here, hehe) in slow motion:
1 Like
Friday 19 September - week 3
Zercher holds axle bar
Bar x 5
50 x 3
90 x 3
130 x 1 add belt - erm hard
150 x 2 holds
150 x walk - 20 secs - not anywhere near enough.
Lower back was very tight from deadlift and neck still a bit jacked up. These were harder than they should have been
Axle clean and press
Did a T spine stretch on a roller before these.
50 x 1 -
50 x 1
70 x 1 -
70 x 1
80 x 1-
80 x 1
80 x 1
80 x 1
80 x 1
80 x 0.5
No elbow sleeves today which affected my press. Trying a new technique and it was basically crap. @Koestrizer
Lat pull downs - wide - big stretch at the top of each rep
82 x 12 x 3 sets
Good deep lat stretch that actually made my triceps sore.
Lying tricep ext - EZ bar
45 x 10 x 3 sets - (99lbs)
This is getting heavy.
Was feeling really sore coming into this session and it deff made everything way too hard. Sometimes I hate my old body.
12 Likes
I know the feeling. Mostly when I get out of bed in the morning and strongly resemble a 90 year old woman. But as always, I am impressed by your work.
2 Likes
Well every new technique is going to feel crap at first before it becomes better. I am actually seeing some good and promising cleans in there mate. An under belt would still be great. Be mindful not too lean forward too far when you go for the dip on the ā2nd cleanā (when the bar is on the belt). On some reps I see you move your feet put a bit. That is good! Try to do that and bend the knees a bit when you reveive the bar.
I think the clean technique will be worth sticking with and getting practice in.
The press isnāt looking bad. I still think youāre too soon with aggressive āhead throughā (vs. A bit more lean back). The next logical step would be any kind of jerk (double knee bend) but I am not sure if itās worth doing depending on your learning curve for that.
2 Likes
Do you do any stretching, Simo?
1 Like
Yes every time I need something from a high cupboard 
5 Likes
So Iāve stretched here and there over the years because youāre supposed to, but always pretty much half-assing it (e.g. palms on the ground three times for 5 seconds after a long run). Last year I had ITBS and then sciatica, and started getting much more serious about it. As a result, I canāt remember the last time I had a neck tweak. Iāve also come to enjoy it pretty well.
@Njord recommended DeFranco Agile 8, which is mobility-focused rather than yoga-ish, and definitely more active and manly (I like both). Take a look and see what you think. It doesnāt seem to take a whole lot to unkink ourselves, or maybe more accurately kink-proof, and again, Iāve come to find the process a nice part of the workout (this would be more the yoga-type stuff, which Iād never had the patience for before really messing myself up).
4 Likes
Agile 8 is great. It works through dynamic and static stretching plus mobility and soft tissue manipulation.
I do it generally and before meets. Highly recommend. Itās more in tune with weight training, and especially heavy training than general fitness fluffy stuff.
1 Like
@EmilyQ @Njord I have used defrancoās agile 8 on and off over the last 9 years. I just donāt include any prefab or rehab work in my training log. Unfortunately for me the most likely cause of my neck problems is walking a 8 month Labrador who tries to pull your arm out off the socket every morning. I have been using my right hand for the last 2 weeks to hold the lead whilst a suspected broken thumb on my left hand healed. This change of sides has literally puled everything out of whack. Trying to teach the dog some manners but itās very hard when the Border Force have rules around what you can and can not do.
6 Likes
Are they against prong collars and sudden 180 degree turns when the puppy isnāt paying attention to you? Works like a charm to stop pulling.
1 Like
Just going to throw in a quick word for defrancoās āLimber 11ā, a small advance in agile 8 that imo is more well rounded.
1 Like
They prefer the dogs to be walked on a standard collar, but they have given us a special no pull harness (which doesnāt seem to do mucb). We are doing the stop and turn technique but if I do that I literally donāt get past the end of my court in 15 mins. He is very clever and knows I want him to walk without pulling but his hunt drive (which all of his other training is designed to foster) is so high as soon an you walk his head goes down and he starts sniffing and forgets that you are even there. We will keep working with him but ultimately he will be back with the ABF in a few months anyway and hopefully get a job.
8 Likes
Get stronger. 
My two Husky Xās, together pull harder than a train!
Non-issue.
4 Likes
Mate your two dogs probably weight less than my dogs daily poo bags 
3 Likes
Haha 15kg each now. Thatās some big poop
2 Likes
Our stupid dog got weighed by ABF last week, he is a very solid 25kg now.
2 Likes
Thatās quite large for a young dog
1 Like
He is 8 months now so probably doesnāt have too much more growing so do. I think they are generally around 30kg when fully grown, assuming they are pretty lean. He is going back to ABF for a week on Tuesday so we will get a little break and he will get to hang out with the the other dogs. so its a win win for both of us.
1 Like
Monday 22 Sept - week 1
Squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
125 x 8 x 3 sets (275 lbs) - RPE 6, 6, 6
These moved pretty good. Body still a bit sore though.
Leg ext
90 x 13 x 3 sets
Good solid pump. Last set was a drop set - 90, 80, 60, 40 - so much pump so much pain.
The leg extension machine is upstairs. Had to come down 1 step at a time after this. Faaark!!
Axle clean n press
Max single
50 x 1
50 x 1
70 x 1
70 x 1
80 x 1
80 x 1
85 x 1
87.5 x 1. Second press attempt. Thatās a PR but need to push much harder (pun intended)
Drop amrap
50 x 15 strict press - left one or two in the tank.
These were better today but still lots of work to do.
Dips BW
3 sets - 16, 16, 16
Neck still a bit sore. Didnāt push these too hard. Stayed upright and focused on the triceps.
Seal row
60 x 12 x 3 sets -
Higher reps with back work wakes it hard work. Nice pump though.
And that is me well and truely done. Wearing my new Cerberus performance shorts today, they felt pretty nice.
Overhead looking better ?? @Koestrizer
Squats and Oh reps
15 Likes