There’s a page right out of my PT sessions. Yesterday she made me do 10 sec holds on the glute Bridge. I only did 8.
I also get to do abduction while holding the side plank.
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Haha, abduction during plank holds is my literal next phase, once I’m at one minute holds. Eight-second holds during the glute bridges? Sounds like I have some catching up to do!
As I read that now I see that it’s not clear. I did 10 second holds, but only 8 reps. My hamstring hurt for a while after that one.
That’s 80 seconds of holds, just stretched out over more reps. Do holds that long seem to be helping you? I’m a few weeks behind in your log.
I’ve only done them the last two sessions (Tuesday & Thursday this week).
I’ve also been doing regular glute bridges, cable pull throughs, and SL RDLs on occasion. I’m getting better at using my glutes instead of low back to extend my hips. Every rep is a battle though.
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5/23/19, Thursday
Totally uninspired
Deficit deadlifts
115 x 8
145 x 7
175 x 5
205 x 5
235 x 5
250 x 5
I did these because I just couldn’t make myself do towel pullups or rows. My knee was sore on a couple sets, so I called it while still ahead.
RDL
115 x 12
Flat DB bench press
53 x 15
63 x 10
73 x 5
83 x 1 (over-warm up)
78 x 10
78 x 7
Not bad. I’m testing the over-warm up method on this lift. So far, so good.
Reverse lunges
bw x 10
bw x 10
Knee prefers step-ups.
Incline pec flyes
30 x 15
30 x 15
Chest supported rear delt flyes
13 x 20
13 x 20
Barbell curls
65 x 9
65 x 9
65 x 7
It truly was an “anything beats nothing” workout. Glad I lifted for the third time this week.
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I’m right there with you. Some people on the boards talk about pull-throughs as not having much effect. My experience is the opposite - they strengthen my posterior chain in some weird way that no other exercise can.
Is your knee position good in these? Does your knee drift forward over the toe?
I can’t tell. Those are my least favorite and the least effective in terms of MMC. All I feel is lower back activation even though my lumbar spine is neutral (we checked).
My body’s natural inclination is to fire the erectors and go into anterior pelvic tilt before I even start moving.
With step-ups, I can alter which muscle group does the most work, empahsizing the calf, quad, or glute on different reps. With reverse lunges, the motion is awkward because I don’t have full ankle ROM, thus limiting my balance and forcing me to stabilize more from the knee and hip.
How long have you been doing the pull-throughs? An article here a decade-plus ago talked about them having a smaller ROM and working to find the groove that most emphasizes the glutes and hams. With your spinal erectors wanting to immediately fire though, maybe other exercises will prove more effective.
I’ve only tried them a handful of times. I don’t like them. I spend my time on other exercises that do what I want.
Haha good point - there are so many different exercises for the same movement and muscle group, it’s silly to stick with one exercise that doesn’t work well.
Last year I did squats and deads and rotated walking lunges, reverse lunges, and RFESS and my glutes seemed to grow just fine.
It’s either that or I just started storing fat there. They’re gone now.
I like this concept, but be careful that you dont start moving the weight up regularly. Before you know it you’re peaking and didnt even mean to. That single can be used entirely wrong without even really noticing it. I had to make sure I kept the weight the same for min 4 weeks. That needs to be a snappy rep.
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I’ve noticed my body’s preferred fat storage locations have shifted as I age (hello, moobs 
). That said, the exercises you did last year will certainly grow the glutes. And potentially reinforce somewhat wrong muscle recruitment patterns!
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5/24/19, Friday
Walk-jog - walk til energized, jog til tired
2.1 miles, 29:01
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Thanks for the advice! I can see how it’s be easy to use an overly heavy weight. I plan to stay at the working weight til I can do 14-16 reps on the first set. That’ll probably put me at using the same over-warmup and working weight for three to four weeks, just as you advised.
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5/29/19, Wednesday
Warm-up, supersets of:
BPA - 2x red x 4 sets x 20
Curls/extensions/laterals/presses 8lbs x 15 reps each
Standing DB OHP
28 x 12
38 x 8
48 x 4
53 x 6
53 x 7
53 x 7
These moved well. At least one more workout with these weights.
Wide neutral grip rows
85 x 8
105 x 4
125 x 8
135 x 7
110 x 10
110 x 10
Handle push-ups / supported rear flyes / spider curls
30 x 13 / 18 x 8 / 25 x 8
30 x 13 / 18 x 10 / 25 x 8
30 x 15 / 18 x 10 / 25 x 10
bw x 20 / 18 x 11 / 25 x 12
Four rounds of that group is perfect. I set the incline bench one adjustment higher for the last two sets of spider curls, which was much more comfortable.
Met-con
2 rounds x 65 pounds x 5 reps each:
deadlifts, RDLs, rows, hang cleans, OHP, front squats, behind neck press, back squats, good mornings
65 pounds should NOT make me huff and puff so hard! Clothes shopping for my fat body last weekend convinced me I need to get my diet under control and also need to bump up my calorie-burning exercises. @mortdk’s log inspired me to try some of this nonsense It’s a keeper, probably after this specific workout.
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5/31/19, Friday
Jog/walk
2.0 miles, 24:33, 2:1 jog to walk ratio.
My jogging times are improving, and I’m glad for it. The goal is to run one continuous mile, then two, then get them both inder 20 minutes and, ideally, under 18 minutes.
Along the way I might just run a 5k. Since my leg has healed and I’ve been able to run again, I’ve wanted to run a 5k but haven’t done it. Maybe this will be the time.
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Great to see you running.
One day you’ll run a 5k, I have no doubt about it. If you keep the consistency like you do, you’ll nail the 1M in no time.
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I used to run a bit, I know treadmills aren’t the same as getting out in the fresh air, but I found them really useful for pacing yourself when trying to run continously for a set distance. They are a bit easier on your knees too when building up distance.
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