Great pullups!
Maybe that random guy pullup assister just wanted to get his hands on some Mascherano pie… 
I’d love to take a real, live kettlebell class. Form is so important with this stuff.
[quote]kimbakimba wrote:
Maybe that random guy pullup assister just wanted to get his hands on some Mascherano pie… [/quote]
Ha! Oh lord, that’s what I’m afraid of.
Macherano pie, high cals, also a bit salty.
Good grief the internets is slooooow…
There was an ass-load of people in the gym tonight, so the workout was a bit ad hoc at times.
Today’s workout:
Spent quite a bit of time doing some mobility and foam rolling - I’m learning!
Warmed up with DLs. Kept weights low so I could focus on form, no need to give you the numbers.
Lunge w/ rear foot elevated - 4x15x60 < added weight today
Pushups - 2x15 feet elevated, 1x15 dynamic, 1x20 feet elevated < that last rep on 20 turned my face red!
RDL - 3x15x60, 1x15x65
DB row - 2x15x30, 1x10x35, 1x15x35 < those 5 lbs make a serious difference
After this I just fiddled about trying to find space to do some extra work.
Did 5 chinups, 2x2 neutral grip pullups.
Too. Many. People.
Also tried out some of the moves from the circuit that Jim posted - Bulgarian jump lunge, Renegade row (12lbs) and side plank with leg lift. All pretty challenging. Looking forward to trying out the others and stringing them together.
I feel like I’ve been taking a lot of rest days, but these last couple of workouts have been leaving me sore, so the rest is probably needed. Won’t hit the weights again til Thursday.
glad you managed a good workout while fighting the crowded gym. i know how it can derail a workout sometimes.
i don’t think you’ve been taking a LOT of rest, so to speak. appropriate rest for hard training is required.
and dude was most definitely trying to assist by way of having his hands on some yummy masch pie…shoot!
Hey, good job training around the people. I HATE crowded gyms and it messes with me big-time.
Just wait until you try rowing the 40s. Those NEXT five pounds will be a big ass bitch. Ask me how I know!
[quote]kimbakimba wrote:
Hey, good job training around the people. I HATE crowded gyms and it messes with me big-time.
Just wait until you try rowing the 40s. Those NEXT five pounds will be a big ass bitch. Ask me how I know![/quote]
Yes! That’s exactly what I want to hear. So I should give it a shot, huh? 40s a big weight if you ask me. That’s like half body weight.
Hey Lesty!
I feel the same way. I started foam rolling though and I think its really made a difference. I have super tight hip flexors too, but I started stretching and rolling pre w/o and I think its helping with mobility.
Also, Molly suggested strengthening the glutes. But I think that’ll be my next hurdle.
Anyways, I can actually lift my leg parallel and have the other flat to the ground.
I hate to pimp the foam but I can not train with out the foam/pvc ball etc.
there is allot of good work going on in here.
[quote]Mascherano wrote:
Hey Lesty!
I feel the same way. I started foam rolling though and I think its really made a difference. I have super tight hip flexors too, but I started stretching and rolling pre w/o and I think its helping with mobility.
Also, Molly suggested strengthening the glutes. But I think that’ll be my next hurdle.
Anyways, I can actually lift my leg parallel and have the other flat to the ground.[/quote]
Molly is right on the money as always.
Soccer (and life in general) is very hard on the hip flexors on hips in general. If you glutes are weak there is nothing to counter balance those tight hip flexors even if you roll them and stretch them they will keep cranking back down. Just because your booty looks good doesn’t mean it’s strong.
Here is what strong glutes will do for
Your knees will feel better (less chance of acl)
back will feel better
you will run faster
jump higher
All your main lifts will go up
Silly iPhone
Here are a couple articals
start slow
[quote]squat1000b700 wrote:
Molly is right on the money as always.
Soccer (and life in general) is very hard on the hip flexors on hips in general. If you glutes are weak there is nothing to counter balance those tight hip flexors even if you roll them and stretch them they will keep cranking back down. Just because your booty looks good doesn’t mean it’s strong.
Here is what strong glutes will do for
Your knees will feel better (less chance of acl)
back will feel better
you will run faster
jump higher
[/quote]
Hey Jim!
Cool - so the consensus is to strengthen the glutes. This I’ll definitely do.
Its so weird tho, while my bum looks strong its actually quite weak. I tested it by trying to lift my leg while in that “child’s pose” - you know what I mean? And I could barely get my leg up! And when I do glute bridges my hammies cramp, so I think my problem is the hamstrings over compensate…
Any recs for this?
Honestly, I’m getting a bit overwhelmed with everything I have to work on!! I don’t know where to focus on.
I think I just need to focus on each activity I’m doing instead of looking at it on a kind of macro level…
Ha! Jim, we must’ve been simultaneously posting.
Oh ok! Perfecto, saw the links!!
I’ll check them out.
What’s the child’s pose?
Here is what I would do of I were you:
do the soccer specific warm up from asses and correct everyday. Along
with foam rolling. Should take 15 mins add some one legged pop ups and some knee circles, clams
to help get those glutes going.
In wendlers 3 day a week lifing book there is 5 3 1 for the Raw lifter. I would follow
that format instead of 5. 3 1 I would do 5x5 on main lifts. Focus in
doing them right and not so much on weight. I would do a rep upper body day (push ups dumbells ect) instead of ohp day untill you can do 5 perfect chins. And 30 perfect push ups x2
focus on getting exceptional at:
chins
push ups
hanging leg raises
back foot elevated lunge (split squat )
Silly iPhone
step ups
back extentions
one legged glute Bridges
back extention or reverse hyper
front/side plank
Dragging sled
forwards
backwards
sideways
Keep it simple
Jim
Thank you Jim!!!
I’m going to look into this and see about incorporating it into my new fitness regime.
So excited!
[quote]Mascherano wrote:
when I do glute bridges my hammies cramp, so I think my problem is the hamstrings over compensate…
Any recs for this?[/quote]
short story to make a point- I took a belly dancing class awhile ago, and the starting position was difficult for most of the members to hold (thanks to tight hip flexors). the instructors recommendation was to get into and hold that position whenever you remembered… standing in line at the bank, doing dishes, folding laundry, etc.
my point is that you should squeeze/fire your glutes whenever you think about it. while you’re driving, in between sets, whenever!
I think the easiest way to make SURE its firing is to go down into a lunge, and take a min to pull your chest up, torso perpendicular to your knee, face your hips forward, and squeeze your glute to pull yourself up and out of the position, rather than your quads. its a completely different movement when you do it that way.
oh, the mind muscle connection. its a beautiful thing.
no, no. definitely look at it on a macro level (did you mean to say micro?). It’s called accessory work for a reason.
here’s my 2 cents:
piggybacking on C-bear’s advice, keep two tool bags, bag 1 is staples (mine are squat, bench, and dl b/c I’m a competitive lifter), bag 2 is accessory or peripheral work. Think of bag 1 as your control group, the test for whether accessory work is effective. Variety keeps your muscles from adapting and you from plateauing.
You’re a soccer player, so my guess is you care about explosive strength, agility, and speed. This is another good reason amongst many to listen to C-bear; lunges are one of those rare movements that if done correctly hit all the lower body components you’re after. They also have the added benefit of sucking really bad and so have a conditioning benefit. Powercleans also do all the things you’re after.
I don’t want to further complicate your life, so I will repeat Jim’s guidance…keep it simple. I’ll also add one, be patient. The gains that mean anything take a lot of time as well as some trial and error as to what your body responds to.
Hope this helps.
Lots to ‘chew on,’ Masch!