Conventional DL: Did these in Oly shoes. Just to try it. Idk, felt different, more leg, but less ‘hips’ if that makes sense. Off the floor was easier, but lockout was harder. All hook grip
225x3
275x3
315x3
355x1
395x1
420xF ← FML, lost it at mid thigh,which means I should have just muscled it up. Should have pulled ‘back’ more, and overall just been stronger
Front Squats:
195x3x6
185x6
SLDL’s:
265x2x8
245x2x8
Hip Thrust:
205x3x8
Jeez, I was disappointed with the DL. I should have had 420 easy. Whatever. Overall good though. Feeling stronger.
Also Christmas was awesome. Got a ton of shit that’ll making cooking better/easier/tastier. Got Nightwing and Robin tanks. Indoor soccer shoes (I remove the soles and use them for anything I need a flatter heel). Very blessed to have gotten all kinds of cool stuff.
Only thing I’m kind of having issues with the becoming Supple, is really my Squat. Have feet turned out more allows me to engage my Quads really well, but K-Star is big on keeping the feet straighter, which has my glutes firing but less Quad. Both are kind of equal in strength, just not sold on what’s ‘better’. lol[/quote]
From what I understand as long as you start with feet straight ahead it is ok to actively screw feet into the ground to a certain point. I think it was like 10-20 degrees of external rotation. One thing that really helped with my feet was the internal rotation stuff with the band. Seemed kinda backwards to me at first but it did work.
Thanks for that Flying Fist, that helps a ton, seriously.
OHP Upper
OHP: Meh, form feels dumb on these. Plus, upper back was fried from yesterday.
85x3
95x3
115x1
125x1
135x1
115x6
DB Rows: Exaggerated form to get a lot out of them
90’sx3x10 LR
CGBP:
175x3x6
165x6 ← longer pauses
Chins: Did these later in the workout because of needing my right elbow to be really warmed-up, but may lay off them for awhile, as it’s the only thing to really irritate the golfer’s elbow
BWx3x8
Cuban Presses:
3x10-12
Laterals:
3x10-12
Good, fast paced workout. May had a little bit more on OHP, but in all honesty I’ve had such less practice with the movement over others, I probably need to keep it a bit lighter.
Right elbow is being irritable. Can use the voodoo floss stuff to get it warmed-up, but still not 100%. Sucks.
Only thing I’m kind of having issues with the becoming Supple, is really my Squat. Have feet turned out more allows me to engage my Quads really well, but K-Star is big on keeping the feet straighter, which has my glutes firing but less Quad. Both are kind of equal in strength, just not sold on what’s ‘better’. lol[/quote]
From what I understand as long as you start with feet straight ahead it is ok to actively screw feet into the ground to a certain point. I think it was like 10-20 degrees of external rotation. One thing that really helped with my feet was the internal rotation stuff with the band. Seemed kinda backwards to me at first but it did work.
Hope this helps![/quote]
Holy crap, thanks for this! I had a surgery on my hip last year, and have almost 0 (not exaggerating) internal rotation on my right side. After finishing my rehab for the surgery I still didn’t have any IR, but I haven’t done any effort to find a way to improve it. Doctors and PT’s are surprised at my nonexistant internal rotation, which is a definite problem.
I’m going to start doing this, as well as trying to work on internal rotation of the shoulders. Hopefully I can start getting some IR on my right hip.
On another note, I’ve been checking in periodically to the log Spidey. Creeps me out how similar we are stat-wise. Your leaner then me, but I’m 6 ft 3, 200 lbs with really long limbs for my height also. Great for basketball, not so much for looking big or lifting big. Strength-wise we’re damn near identical in almost every lift. Figured since the video was posted I might as well let you know you have another follower.
Only thing I’m kind of having issues with the becoming Supple, is really my Squat. Have feet turned out more allows me to engage my Quads really well, but K-Star is big on keeping the feet straighter, which has my glutes firing but less Quad. Both are kind of equal in strength, just not sold on what’s ‘better’. lol[/quote]
From what I understand as long as you start with feet straight ahead it is ok to actively screw feet into the ground to a certain point. I think it was like 10-20 degrees of external rotation. One thing that really helped with my feet was the internal rotation stuff with the band. Seemed kinda backwards to me at first but it did work.
Hope this helps![/quote]
Holy crap, thanks for this! I had a surgery on my hip last year, and have almost 0 (not exaggerating) internal rotation on my right side. After finishing my rehab for the surgery I still didn’t have any IR, but I haven’t done any effort to find a way to improve it. Doctors and PT’s are surprised at my nonexistant internal rotation, which is a definite problem.
I’m going to start doing this, as well as trying to work on internal rotation of the shoulders. Hopefully I can start getting some IR on my right hip.
On another note, I’ve been checking in periodically to the log Spidey. Creeps me out how similar we are stat-wise. Your leaner then me, but I’m 6 ft 3, 200 lbs with really long limbs for my height also. Great for basketball, not so much for looking big or lifting big. Strength-wise we’re damn near identical in almost every lift. Figured since the video was posted I might as well let you know you have another follower.[/quote]
Sweet brother, glad to have you along! Maybe in the near future, once you get healthy, we can have some races to some milestones on lifts because our stats are so similar. Any tips or advice, I’m all ears!
Today, did some light benching and Squatting with 135, basically to get me warmed up for mobility work and vertical jumps. Then, did a Meadow’s Arm day. Honestly this day is boring, but I need some arm size, and it seems to help the golfers elbow a good deal. Plus, my gym is in my garage, it takes 40 minutes, mine as well. lol
[quote]Spidey22 wrote:
Today, did some light benching and Squatting with 135, basically to get me warmed up for mobility work and vertical jumps. Then, did a Meadow’s Arm day. Honestly this day is boring, but I need some arm size, and it seems to help the golfers elbow a good deal. Plus, my gym is in my garage, it takes 40 minutes, mine as well. lol[/quote]
If Mountain Dog training is boring, you’re doing it wrong. It should be a brutal (in a good way) 30-40 minutes.
And the term is “Might as well”, not mine as well, lol
[quote]Spidey22 wrote:
Today, did some light benching and Squatting with 135, basically to get me warmed up for mobility work and vertical jumps. Then, did a Meadow’s Arm day. Honestly this day is boring, but I need some arm size, and it seems to help the golfers elbow a good deal. Plus, my gym is in my garage, it takes 40 minutes, mine as well. lol[/quote]
If Mountain Dog training is boring, you’re doing it wrong. It should be a brutal (in a good way) 30-40 minutes.
And the term is “Might as well”, not mine as well, lol[/quote]
[quote]Spidey22 wrote:
Today, did some light benching and Squatting with 135, basically to get me warmed up for mobility work and vertical jumps. Then, did a Meadow’s Arm day. Honestly this day is boring, but I need some arm size, and it seems to help the golfers elbow a good deal. Plus, my gym is in my garage, it takes 40 minutes, mine as well. lol[/quote]
If Mountain Dog training is boring, you’re doing it wrong. It should be a brutal (in a good way) 30-40 minutes.
And the term is “Might as well”, not mine as well, lol[/quote]
Thanks for the grammar lesson, Teach
Sorry, I should specify the MD thing. I train in using his exercise selection, exercise order, and set/rep ranges. I actually don’t do the intensity techniques often. I mean, I try to use very slow eccentrics, hold at peak contractions, stuff like that. Like I never use more then probably 75 lbs (cumulative, as in both DB’s poundage added together) on lifts, so 20-25’s on curls and extensions, 35’s on Extensions, ect, and I leave with an excruciating pump. But maybe it’s just Meadows-like. Right now I am focused mostly on my upper/lower days, and while I like this extra day and hoping it helps with my lanky arms, I don’t want it to cut into recovery much.
Squats: These were pretty easy in all honesty. Just really trying to tweak little things on form, so they are ‘harder’ because I’m not focusing on moving weight from A to B only, but the weight wasn’t heavy if that makes sense. Only took 90s between sets.
250x5x5
Deficit DL’s: Alternated hook grip and straps, because anything over a about 3 reps with hook grip rapes my thumbs lol
295x4x5
Paused Front Squats:
165x4x6-8
Goblet Squats:
3x12
Quick easy workout. Really feeling like I’ve started engaging my glutes on Squats not. What is usually sore is basically my tear drop and glutes after Squatting, so I guess that’s good? I feel I use a ‘hybrid’ Squat not. Medium stance, feet turned about 20 degrees out, high bar but a tad lower then some recommend, and I try to break at the knees just a fraction of a second before i do at the hips. So not really pure PL’ing or standard Oly Squatting, just a blend of the two.
Just random, but I kind of want to get into some kind of martial arts. I did taekwondoe when I was really young, and was good, but I assume anything an unathletic 10 year old is good at isn’t hard lol. I don’t want anything to serious, just more so something so that if I ever got into a fight I wouldn’t get fucked up all that bad. Any suggestions?
Martial arts you say? I’m biased but go find a decent BJJ (Gracie if you can!) school and go check that out, or just go try out a few different ones and see what you like. My other suggestion would be to find a quality school, otherwise bad school = bad coaches = bad martial arts = you’re screwed if you need to defend yourself and don’t know Gun-Fu.
[quote]The Flying Fist wrote:
Martial arts you say? I’m biased but go find a decent BJJ (Gracie if you can!) school and go check that out, or just go try out a few different ones and see what you like. My other suggestion would be to find a quality school, otherwise bad school = bad coaches = bad martial arts = you’re screwed if you need to defend yourself and don’t know Gun-Fu.[/quote]
Just noting Quads are usually sore from Squats, but last few days Hams and Glutes are really sore from them, which is new. So more muscles worked = stronger Squat seems like a logical assumption. So progress in efficient Squat form is being made.
Oh, and Happy New Years everyone! Thanks for helping me so much in 2013, and I hope ya’ll continue to do so this next year.
Back from top to bottom was sore from yesterday so today was tough lol
OHP:
105x5x5
DB Rows w/ Chains: I have chains lying around, so I tried it. Really neat contraction at the top. Like, feels like my lat was cramping. Was weird. lol
100’sx4x8 LR
CGBP: Paused first 3 reps of each set
185x2x6
170x2x6
Pullovers: Trying to let elbow heal up, so skipped chins. These were horrible, I thought my lats were going to rip off. just bottom 1/3 ROM
3x20
Cuban Press:
3x10-12
Laterals:
3x10
Really good workout. Will post some pics I took last few days, show ya’ll I’m not fat yet lol
