Strong Enough to Correct Them

Training Over 35 Lifter
741

Ugh. Hip’s are EXTREMELY angry at me.

Hit the gyms for Leg day anyway. My favourite day.

Started with the usual supersetting with seated calf raise.

A1. Lying Ham Curls
2 x 8 x 125
6 x 130
8 x 12 + bunch of partials
A2. Seated Calf Press
8 x 10 x 1pps

B. Leg Press
12 x 6pps/7pps/8pps
3 x 8 x 9pps

Hips got super angry between sets. Trying to figure out if it’s my TFL or Hip Flexor (psoas or iliacus). Right now I think it’s my right TFL and my left psoas.

C was supposed to be squats.

I took 10 minutes and tried some of the stretches I know for those muscles and then tried to squat. Everything was tight (including hamstrings) which meant in the hole I had significant pain behind my knees (which is an issue I used to have). Did a warmup set of bar and then 95lbs and decided to skip squats. I couldn’t stay on my heels so I would’ve been risking a bad form injury.

Stretched some more and then did some light weight work.

C1. CS Hack Squats
3 x 20 x 1pps
C2. Bodyweight Walking Lunges
3 x 25 steps/leg

More stretching.

D. Leg Extensions
10 x 70/90/110/130/150

E. SM Reverse Squats
2 x 20 x 135 – these actually felt decent. I think I did enough stretching to loosen things up enough to get decent strength off these.

Finished with stretching,

Now going to foam roll. Time to beat the crap out of everything around my hips (glutes, hip flexor muscles, erectors) and hamstrings.

Damn I wanted to squat today. Even brought out the knee wraps!

Next week.

742

Sleep was VERY uncomfortable last night. Glutes were barking most of the night (I should stop flexing them). Some anti-inflamm’s helped some today.

Shoulder/MP session in about 90 minutes.

More motivation to start the week (courtesy of Tom Hanks):

743

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Decent shoulder session tonight. A little disappointed I didn’t get to do Millie’s but we got waiting for a couple who were using the 2 squat racks together (and they took 25 minutes and then left all their weight on the bars).

Anyway, here’s how it went.

A. Reverse Cable Flyes - 5 x 12
B. Reverse Machine Flyes - 5 x 12
C. Seated HS SA OHP - 4 x 8
D1. VWG SM Press - 4 x 15
D2. Standing DB Laterals - 4 x 15
E. Machine Laterals - 3 x 15

Finished with some Machine Oblique Crunches ( 5 x 12/side).

A,B, D and E were done back and forth style. We rested on the Seated HS Press and went as heavy as possible. I was @ 2pps+25’s.

Here’s tonights dinner (Up’s log got me wanting more food porn)

744

Either my dry cleaner is shrinking my clothes or I’m getting bigger.

Pants are snug around the hammies and shirts are tight through the shoulders.

745

[quote]ddot76 wrote:
Either my dry cleaner is shrinking my clothes or I’m getting bigger.

Pants are snug around the hammies and shirts are tight through the shoulders.[/quote]

That’s a good thing right, excatly what a BB wants to have happen.

746

[quote]ddot76 wrote:
Either my dry cleaner is shrinking my clothes or I’m getting bigger.

Pants are snug around the hammies and shirts are tight through the shoulders.[/quote]

That’s good stuff. Sometimes the mirror lies but clothes can tell the story.

My wife is always bugging me to buy new clothes. But, I put on a suit jacket yesterday that I haven’t worn in a couple of months and now it doesn’t fit me across the back (trying not to sound self-congratulatory here). Clothes are a pain in the ass.

I need a job where I can wear track pants all day.

747

As long as the abs stay somewhat visible, and this continues, I know “sh1t” is working.

PS: When you find the job where you wear track pants all day, let me know if they have other openings. It’s why I love working from home some days.

748

Wasn’t planning on anymore Inspirational stuff for a while but this landed in my inbox today… worth sharing (please don’t comment on the guys training – listen to the message).

749

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Since it’s double deuces (22) today, why not a second motivational piece?

750

[quote]ddot76 wrote:
Wasn’t planning on anymore Inspirational stuff for a while but this landed in my inbox today… worth sharing (please don’t comment on the guys training – listen to the message).

Unbelievable.

751

[quote]ddot76 wrote:
Since it’s double deuces (22) today, why not a second motivational piece?

[/quote]

Pretty sure that is a quote from Henry Rollins. The article is here somewhere. Regardless it’s true.

752

Back session today

A. Assisted WG Pullups
5 x 10 -25lbs

B. SG Deadlifts
3 x 5 x 285
5 x 305

These felt good and tight.

C. CG Pulldowns
3 x 12 x 145
**last set we dropped and then did AMRAP

D. Yates Rows
3 x 10 x 145

E. SM Shrugs
15 x 225
12 x 275
25 x 185

Done.

Bought a 4" PVC Pipe. (Thanks Edgy). Will try it out tonight.

753


Nothing deep today…

754

Irony: Walking around the office with a dessert cart selling pastries at 10am and having to return the cart to the lunch room for noon so the first company WeightWatchers meeting can take place.

Man, I can’t wait to hit the gym today!

755

Chest/Bench session.

My plan was some DB presses, then banded BP, some Pec Minor Dips and some rear/side lateral work. And then this EFS article landed on my screen so I said, “Crap, that looks fun. Let’s do that”.

Article Link: http://articles.elitefts.com/articles/training-articles/one-cold-blooded-chest-training-session/

I did what was prescribed, not what was done.

A. Inc HS Press
4 x 8 x 100lbs/side

B. Banded Bench
4 x 5 x 145
**frickin laser beams! This was awesome. My plan going fwd is 1 week ME Bench, next week DE. We’ll see if it helps.

C1. Pec Minor Dips
3 x AMAP (unweighted)
C2. Decline DB Press
3 x 6 x 70lbs

D. Machine Rear Laterals
5 x 15 x 85
**w/ the little rest, the pump on this is AWESOME

E1. DB Laterals
4 x 10 x 20lbs **super strict form
E2. Band shoulder separates
4 x 15 **frickin crazy pump

I like doing the shoulder separates with bands since yo end up “tugging” on the bands which actually does fatigue the rear delt.

F. Spider Crawls
4 x a bunch

I also did 30 pull ups/chin ups throughout the workout.

One of the best sessions I’ve had this year.

756

Its great when the starz align for a great session!

757

[quote]ddot76 wrote:
Either my dry cleaner is shrinking my clothes or I’m getting bigger.

Pants are snug around the hammies and shirts are tight through the shoulders.[/quote]

This is pure awesome. I am angry at you, and extremely pleased.

Usually I hate those motivational videos, but “How Bad Do You Want Success?” was a gooder. It hit home in a big way when I needed it.

Big lifts as always.

758

Update.

Friday was Gun Show. Had an AWESOME workout. I’m going to specifically target the long head (the head that hangs) every other workout and this was round 1. It was pretty much superset day.

Biceps First

A1) Medium-Grip, EZ Reverse Curls. 4 x 6 reps @ 55lbs

A2) Seated DB Hammer Curls, 4 6 reps @ 35lb’rs

A3) Wide-Grip EZ Reverse Curls, 4 x 6 reps @ 55lbs

B) Preacher Curls - Pyramid (squeeze) 55/65/70/80 @ 12/10/8/6

Then Triceps

Warm-up: Rope pushdowns - 3 sets of 12 reps, then the following tri-set:

A1) Rope pushdowns: 15 reps @ 42.5lbs

A2) Bench Dips with 2-45 pound plates on lap: 10 reps

A3) Pronated Dumbbell kickbacks: 6 reps. Kick up hard and contract.

After completing the above tri-set three times, perform the following
superset three times:

B1) Skullcrushers/lying extensions: 10 reps (keep elbows in, and
stretch at bottom) @ 90lbs

B2) Seated overhead dumbbell extensions using one dumbbell: 8 reps @ 20lbs

Did 4 sets of B.

Saturday was rest/recover day. 45 min of LI cardio, 20 min of Foam Rolling.

Today was LEG day.

My erectors and TFL are still SUPER tight.

Foam rolled again this morning and it helped a bit but I really need to get a ball to get into the TFL. Hit the gym.

A1. Leg Curl
** 4 warm up sets – really squeezing the hamstring at flexion
4 x 8 x 125lbs
A2. Seated Calf Raise
6 x 8 x 110lbs

B. Leg Press
15 x 5/6/7pps
8 x 8/9/10pps w/ 3 sec negative
25 x 6pps

C. Squat
8 x bar/95/135/185/135

Hips were not liking me here. I’ve been doing the Tuminello ‘Squat in 4 moves’ every day to try and ‘correct’ my squat form. I really need to work on ankle flexibility but I really like the 4 steps. (You can find it in the Mobility Sticky in O35)

D. Walking BB Lunges
25 x 45lbs
25 x 55lbs
**essentially I do 10 “longer” strides" per leg, rest 30 seconds, and walk back using shorter strides (15 steps)

E. Leg Extensions
8 x 110/130/150/150/150

Done.

Legs are SWOLE. Hips/low back are angry.

759

[quote]ddot76 wrote:
Irony: Walking around the office with a dessert cart selling pastries at 10am and having to return the cart to the lunch room for noon so the first company WeightWatchers meeting can take place.
[/quote]

Right up there with people circling and circling in their cars to find the closest parking space at the gym.

Sounds like your training is going awesome.

Sweet abs. Really sweet.

760

Getting caught up. Really good work going on. You’ve had some really amazing sessions which has to do wonders for your morale. I think it’s those “amazing” sessions that really make us keep going sometimes.

Keep it up!

james