Have you ever video’d barbell hip thrusts, Kimba? I’ve never done those. What exactly does it train?
[quote]kpsnap wrote:
Have you ever video’d barbell hip thrusts, Kimba? I’ve never done those. What exactly does it train?[/quote]
This exercise is all about glutes, baby. I do them for a better ass and to work my deadlift lockout. I have video-ed me doing the Barbell Glute Bridges, which is the same exercise only the shoulders are flat on the ground instead of raised up on a bench.
The instructional video from Bret Contreras is here:
and the articles describing the reasoning behind the exercise are here:
and
Nice music in the glute bridge video!
Been some real strong training happening over here, sorry I’ve been gone so long.
Thanks for posting those links! Those were really useful articles, and I hadn’t seen them before.
[quote]gt8006b wrote:
Thanks for posting those links! Those were really useful articles, and I hadn’t seen them before.[/quote]
yeah, kimba, thanks.
T-Nation should really consider posting the newest articles on the front page, and making sure that the theres a link to the newest article at the top of every single fucking page.
just a thought.
Awesome kimba! These are a great idea for helping the deadlift lockout. Should do them myself.
I have a severe problem with the firing of les glutes and over compensate with my hammies. So I’m not sure i’m anywhere near using a BB, but I’ll scale it down a plate (hah!).
Anyways, thanks for the links mama!
Somehow I think I’d injure my self doing those glute bridges. I might have to risk it though, my glutes are the weak point in my DL’s.
Hey there Kimba, CONGRATS on your recent PRs! Squatting heavy is always a great motivater, eh. So, you like those hip thrusts too? I agree with you there, those are great for improving your DL and your squat!
Keep at it and see ya next time!!
T
I realized the other day that I need more specific glute training…I started doing extra stuff after regular leg training days…
same for you?
Soldog, nice to see you 'round!
Glad the links were useful.
Joe is just skeered of the hip thrusts looking funny to the brotards in his gym. 
T, thanks for the encouragement!
MIM, I just really like training my glutes. I see so much benefit from it both looks-wise and performance-wise.
Today’s training was a nice change from 5/3/1. Bodybuilding-type training (high reps, machines etc.) isn’t what I’d want to work on every day, but every once in awhile works for me.
Off the 5/3/1 Reservation Day
Bench Press
Bar 1 x 10
65# 1 x 5
85# 1 x 2 <–fail on 3, same as last week. I foresee slow progress
65# 4 x 10, 1 x 6
Did volume – sets of 10 to failure with decreasing rest.
Leg Press
140# 3 x 20
Low cable row, leg extensions, HS independent handle pull downs
some for some. Couldn’t be arsed to remember the specifics. Suffice to say, lots of reps and it hurt.
Dips
BW 1 x 15 <–failed on 16
Not as good as Sunday, but I was pretty tired.
Biceps Curls/Shoulder Presses
12.5# 1 x 12
This was seriously all I could do, so truly my upper body got fried.
Lots of ab work, which also hurt. I HATE TRAINING ABS! I must be forced to do it by someone that I pay.
Cable Hip Adductions/Abbductions
12.5# 3 x 12, both legs, 2 exercises
And that was that. My gym is closed on Easter Sunday (grrrr…I hate holidays) so I’m trying to figure out the rest of this week’s training.
More like Joe doesn’t want to crush Joe Junior under a giant barbell.
I hate ab work too. It’s dull and it sucks donkey dick.
just looking at all those reps tire me out Kimba! 10-20, I think that’s the illegal zone is it not?
since you like the high rep stuff, and apparently aren’t opposed to the leg press, try this sometime:
empty sled for time.
45s, 90s, 45s. try to get as many in the second 45 as you did the first 45. i promise, it will be the longest 45s of your LIFE.
Cal, once again I’m stealing your turn of phrase…“sucks donkey dick” will be coming out of mouth sometime soon, guaranteed.
N, sets of 20 definitely should be illegal, especially when the bastard “miscounts” to rep 24. Fucker. On the other hand, a combo of strength stuff and BB stuff has gotten me the body I want so I must not complain.
CBear, that leg press regimen is strangely and strongly compelling. I actually truly and deeply hate the leg press (the 45 degree one). However on the rare occasions that I’m forced to use it, it hits my legs and ass very, very hard.
For me – a non-competitor, just in the gym to look good, feel good and get stronger, I think that getting into ANY training rut is probably a poor choice. So far I’m happy with two days of strength focus and one day of outside-the-powerlifting-box.
I like your thinking Kim…I’ve been feeling the same way…don’t want to be tied down by just one specific form of training…
I need options! 
Options are good. I think picking a training program is all about goals, M-in-MD. So think about what you really want to accomplish and then find the best program to do it. Mixing it up is definitely a good thing for the body (and mind).
I’m actually thinking about giving 5/3/1 a looksie since I don’t have a meet on the horizon and training with my coach is difficult in the summer months because of kid duty (me) and fun, exciting trips (him). 5/3/1 for lower body would allow me to progress at a rate that would eliminate the need for a spot in squat. (I’m pampered and spoiled here.)
Umm, why is it that our bodies are so similar in size (same weight and height), but I don’t look nearly as hot as you, Kimba? You bitch. Maybe it’s the multiple pregnancies I have endured?
I restated what my goals are on my log…been thinking about that a lot lately
[quote]kpsnap wrote:
Umm, why is it that our bodies are so similar in size (same weight and height), but I don’t look nearly as hot as you, Kimba? You bitch. Maybe it’s the multiple pregnancies I have endured?
[/quote]
Darling, trust me – that is the nicest thing anyone has called me today.
I believe you are right. This bod has never popped out a puppy, so that is probably the difference. Since I’ve never seen BB-style progress shots from you, with which bodily parts are you less than thrilled?
I always read “BB” as barbell. You can tell where my mind is.
Umm . . . body parts that I’m less than thrilled with . . . umm . . . thighs would have to top the list.
I’m not really the type to post “BB-style progress shots.” Nor is it a goal of mine to radically change my body. I’m all about the strength. Okay, certainly I’m lying if I don’t admit to the importance of physical aesthetics.
Truly, I called you a bitch with much affection.
[quote]CBear84 wrote:
since you like the high rep stuff, and apparently aren’t opposed to the leg press, try this sometime:
empty sled for time.
45s, 90s, 45s. try to get as many in the second 45 as you did the first 45. i promise, it will be the longest 45s of your LIFE. [/quote]
That sounds like fun (I truly must be a masochist!)
Beyond-failure training on the leg press is fun too. You need a spotter. Load it up with a weight you can get about 6 solid reps on, then rep it out with your spotter helping you through some forced reps (ie: do more than 6 reps with that weight). Strip off about 20-30% of the weight, then rep it out again, and again do forced reps with your spotter’s help. You’re not done yet! Strip off another 20-30% of the weight, and again rep it out until you’re past failure.
Be prepared to grunt, scream, and have extreme difficulty walking afterwards.