How’d you take to the flat close grip pressing?
[quote]GhostOD wrote:
How’d you take to the flat close grip pressing?[/quote]
Liked it. I just need to remember to keep tight even though I’m not arching. Otherwise my shoulders complain.
Accessory catch up day
Pendlays (used spare 40lb bar, hence the odd numbers)
130 x 3
130 x 3
180 x 3
180 x 3
220 x 3
220 x 3
240 x 3
240 x 3
260 x 3
260 x 3
240 x 3
220 x 3
Shrugs
220 x 6
270 x 6
310 x 6
360 x 6
400 x 6
450 x 6…might be a PR. It’s shrugs. Hard to tell.
360 x 6 (3 count pause at top)
Dan John “Bat Wings” (DB rows lying on bench)
65s x 8
65s x 8
65s x 8
Deadstop behind-the-neck press (nose height)
45lb bar x 10
65 x 10
95 x 10
115 x 10
Close grip bench
bar + doubled micro-minis
1 x 50
Wide grip pulls to chin
bar + doubled micro-minis
1 x 25
Barbell curls
1 x 50
Felt good.
Wife is cranky.
I love my shed.
[quote]giterdone wrote:
Felt good.
Wife is cranky.
I love my shed.
[/quote]
LOL! I need a shed for when I’m cranky 
Lots of good work in here Git! That was a lot of rowing.
And nice work on the deads, despite the stall. I’m interested to see how you break that plateau. Like Kev said, its interesting to see how everyone tackles things differently.
Keep it up, good sir!
[quote]Mascherano wrote:
[quote]giterdone wrote:
Felt good.
Wife is cranky.
I love my shed.
[/quote]
LOL! I need a shed for when I’m cranky
Lots of good work in here Git! That was a lot of rowing.
And nice work on the deads, despite the stall. I’m interested to see how you break that plateau. Like Kev said, its interesting to see how everyone tackles things differently.
Keep it up, good sir! [/quote]
Well hello there fine lady. Who’s that in your avi. Sultry.
I think everyone should have a shed that they can go to…or a neighborhood bar.
We’ll see how my plan works over the next 2-3 months. Obviously, there are some DL specific strength / form issues that are not being met.
DE Lower
Box squats
11.75" box height
215 + doubled micro-minis
+10 lbs over last DE day (11 days ago)
10 x 2
- need to do a few heavier reps on DE days
225 + bands x 1
245 + bands x 1
275 + bands x 1
295 + bands x 1…felt like about 85% so stopped there
Single leg DL with DBs
40s x 8
40s x 8
40s x 8
Barbell air humps
- 2nd time trying these; not a fan.
- I’ll do single leg for activation
ha,ha…I had to show my hubby your statement and he said he needs a shed now!
but I’m sure his would have a big screen and treadmill in it, along with a lifelong supply of Dt Mt. Dew
[quote]lil power wrote:
ha,ha…I had to show my hubby your statement and he said he needs a shed now!
but I’m sure his would have a big screen and treadmill in it, along with a lifelong supply of Dt Mt. Dew[/quote]
The shed is definitely multi-purpose 
She has had some work related stress going on so I’ve been keeping my head down and not making eye contact. Don’t make eye contact; that’s when they attack! Or is that for mountain lions…can’t remember.
Some quality adult time this weekend seems to have helped.
Solid work Git. I really like the row-a-poolaza you had a few days ago.
james
I used to set up for DL like this…and now I don’t. Not sure why.
I’m sure it is part of the reason I’m stalled. Pretty working my setup plus stronger hams will get things sorted.
[quote]giterdone wrote:
Well hello there fine lady. Who’s that in your avi. Sultry.
[/quote]
Well hello handsome wink
Not sure who that is, but its what I imagine I would like if my face didn’t appear to be painted by Picasso after an absynthe bender. The real Mascherano is as sultry as a broccoli fart under a nice warm blanket. Mmm…
Could you by chance explain the difference between your current deadlift setup and the one the guy explains in the vid you posted? I’m just curious. Thanks in advance!
[quote]giterdone wrote:
Barbell air humps
- 2nd time trying these; not a fan.
- I’ll do single leg for activation
[/quote]
I don’t like these either. I belive I lose points off my man card every time I do them. I’m not even sure if I’m doing them right, but then again I figure it’s a hard exercise to get wrong.
[quote]Mascherano wrote:
[quote]giterdone wrote:
Well hello there fine lady. Who’s that in your avi. Sultry.
[/quote]
Well hello handsome wink
Not sure who that is, but its what I imagine I would like if my face didn’t appear to be painted by Picasso after an absynthe bender. The real Mascherano is as sultry as a broccoli fart under a nice warm blanket. Mmm…
Could you by chance explain the difference between your current deadlift setup and the one the guy explains in the vid you posted? I’m just curious. Thanks in advance! [/quote]
mmmm…broccoli farts. Give me a minute…
My current set up has me tryin to get tight and my back in position after I grab the bar rather than before. Basically, just as described in the vid, I’m grabbing the bar and then trying to get my back arched and go through the checklist to get sorted before I pull. But it doesn’t feel right, and now I think this vid explains why.
I think it makes more sense to me to get my back in position, then grab the bar, use quads to set hip height, load / reload the hamstrings and then pull.
[quote]giterdone wrote:
[quote]Mascherano wrote:
[quote]giterdone wrote:
Well hello there fine lady. Who’s that in your avi. Sultry.
[/quote]
Well hello handsome wink
Not sure who that is, but its what I imagine I would like if my face didn’t appear to be painted by Picasso after an absynthe bender. The real Mascherano is as sultry as a broccoli fart under a nice warm blanket. Mmm…
Could you by chance explain the difference between your current deadlift setup and the one the guy explains in the vid you posted? I’m just curious. Thanks in advance! [/quote]
mmmm…broccoli farts. Give me a minute…
My current set up has me tryin to get tight and my back in position after I grab the bar rather than before. Basically, just as described in the vid, I’m grabbing the bar and then trying to get my back arched and go through the checklist to get sorted before I pull. But it doesn’t feel right, and now I think this vid explains why.
I think it makes more sense to me to get my back in position, then grab the bar, use quads to set hip height, load / reload the hamstrings and then pull.
[/quote]
That was an insightful vid -Kelly Starrett is Cressey-level for sure.
My translation: getting back arched/tight first from the standing position allows you to use the stability muscles to stablize (e.g. erectors); getting the back tight/arched from the knees bent/hips flexed position makes your body use the hip flexors, which makes your active muscles tight (if that makes any sense), which leads to sub-par, sub-maximal force production.
[quote]punnyguy wrote:
That was an insightful vid -Kelly Starrett is Cressey-level for sure.
My translation: getting back arched/tight first from the standing position allows you to use the stability muscles to stablize (e.g. erectors); getting the back tight/arched from the knees bent/hips flexed position makes your body use the hip flexors, which makes your active muscles tight (if that makes any sense), which leads to sub-par, sub-maximal force production.
[/quote]
ok, you all just gave me even more to think about on my pull. Interesting, I think I do setup from standing position, I’ll have to review prior videos to see, cause if not, I’ll overthink the whole setup again…lol
I’m just confused…
DE Upper
Speed bench
135 + micro-minis
narrow x 4 x 3
medium x 4 x 3
wide x 4 x 3
155 x 3
175 x 3 x 3
Incline DB
65s x 12
65s x 12
65s x 12…last rep was max effort
Incline Pushups on bar (knee height, wide grip)
- 20lbs chain around neck x 3 x 12…swolz
T-Bar row
90 x 5
135 x 5
180 x 5
225 x 5
270 x 5
295 x 5
225 x 20…hard
180 x 20…also hard
Band pushdowns (one monster mini in each hand)
2 x 20…super swolz
Chicken and rice before training. Chicken and rice after training. I love my mother-in-law.
[quote]Canada_K wrote:
[quote]giterdone wrote:
Barbell air humps
- 2nd time trying these; not a fan.
- I’ll do single leg for activation
[/quote]
I don’t like these either. I belive I lose points off my man card every time I do them. I’m not even sure if I’m doing them right, but then again I figure it’s a hard exercise to get wrong.[/quote]
when you do them right you gain points on your man card. trust me on that one.
Git - you had me at chains swoon
Thanks for posting that vid Git. It definitely gave me food for thought.
james
[quote]nlmain wrote:
[quote]Canada_K wrote:
[quote]giterdone wrote:
Barbell air humps
- 2nd time trying these; not a fan.
- I’ll do single leg for activation
[/quote]
I don’t like these either. I belive I lose points off my man card every time I do them. I’m not even sure if I’m doing them right, but then again I figure it’s a hard exercise to get wrong.[/quote]
when you do them right you gain points on your man card. trust me on that one.
Git - you had me at chains swoon[/quote]
I find the air humps super awkward but I can see the, umm, “functional strength” carryover to real life.
Actually, the single-leg DLs with DBs crushed my glutes for about 4 days. Haven’t done those in forever. Those and long stride walking lunges seem to hit my ass the hardest. Like I need more ass.