Thank you Up, yes I thought I made myself perfectly clear. I wonder about some people’s attention for detail :-p
The boys are for warm ups, the men are the work set.
If I can get in 3 workouts a week, I’ve done up a very very conservative workout chart. Maybe I’ll exceed them but at least I shouldn’t fall behind (famous last words).
The plan is to do 4 sets, then 3 sets on heavier weight, 1 exercise with 5 sets, then go back to 4 sets, repeat increasing the weight little by little.
I like it. I’ve been finding keeping it simple and progressively overload then deload works well for me.
You are rotating complexes? Working in snatches into the complex?
Do you find you recover from the GM for DL days enough? I was squatting 3 a week cycle before last and I did better than 1 DL and 1 squat workout a week last cycle, so I am not advising against it, just checking.
Yeah I’m not too sure but decided to get creative with the rep/set stuff.
No snatches for a long while for me I think, that’s why (as 2B may have mentioned) I get a bit excited when other people talk about their snatches.
As far as the exercises scheme goes, I’m doing very light stuff with the aims to progress very slowly, only the shoulder press with bell behind feels heavy. GM’s I could definitely go heavier (with the exception of ribcage complaining), DL’s, well except for getting the DB’s off the rack are light enough, and FS’s I’m keeping light. I’m not maxing or even near maxing on anything. Everything is dependent on not upsetting the ribs/back and just doing mind/muscle connection with the bunz/hips. Which is why I’m doing 10 reps for each set. Not starting the 4 sets till next week.
I had a sample of Pulse V4 from myprotein, and man I was on, had to hold myself back. Probably a bit to stimulating for week night training though, the Surge stuff at least I get sleepy after dinner.
Warmup
6 min cross trainer
no moneys, 6kg goblet squats, 15kg rear lunges, hurdle thingies, face pulls I had to do less as they were bothering the ribs
DB Dl’s
3 x 10 - 20kg ea
Bent over KB rows
3 x 10 - 8kg ea
KB Bear Complex (might ramp up the goal of 6 sets, or maybe do doubles each set)
5 x 5 - 8kg ea
Stretching, jacuzzi, rum, dinner.
[quote]Up wrote:
2B I thought she clarified no boys, just men.
[/quote]
Oops, I meant a man servant.
[quote]Up wrote:
I can see the wind chill outside being an issue if we dont figure something out. Im so sore I can hardly wait to get in mine tonight.[/quote]
You just have to move faster from the house to the hot tub!
Went to PT, he loosened the hips and ribs up. Right hamstring is firing before the glute, but on my left side the glute fires first ok. I seem to have a weird spiral thing going with what is tight, strong, weak etc. Left back is tight, right hip is tight & right glute weaker, left quad is tight. Right back is ok, left hip is loose, left glute is stronger, right quad is looser. I don’t know!
Then he had me do KB swings, started off light but says I’m too controlled and not fluid enough, even though I’'m getting my hips into. Hands be 36kg KB, first one doesn’t go any where then he shouts stop being so flappy. Anyway I got 5 of them up.
On to glute bridges now, thought he said we were going to try 1 - 20kg. So did the 20kg bar, then he puts more weight on it, 70kg got 12 reps, then he loads 120kg got 6 reps. HMMM, maybe I need to change GM’s to glute bridges so I can load more weight. We don’t even have 120kg in the gym.
Anyway we’ll see how I feel later, I had to sleep with my legs up on the wall last night as well as slept twisting to try to loosen things. Had to work today. Think I earned some more of that rum.
Legs up the wall? Wow, that’s something.
Nevermind the legs up the wall, I got 6 reps of 120kg hip thrusters, that’s like being able to thrust 2 (smallish) men, didn’t know I had it in me.
Going to rethink a few of the exercise choices. PT gave me a tweaked version of a hang clean with jutting knees out at the start & at the end. Like how many hip thrusters I should do with the weights I have at my gym. 45kg is the limit until I can get more creative.
4x 10 - 30kg to start maybe??? Work up to more sets? I can’t really seem to count more than 10 at a time.
We used to do a legs up the wall stretch in karate. My hip always locked up.
Picturing the hip thrusting two men… 
Hey nice pic, looks very cold.
Watched the last Halloween movie, Sinister on Sat, all by myself in the house. Couldn’t sleep. I keep expecting to feel like a grown up for the last 20 years and still hasn’t happened. Missed a great party on Sat night, but I would’ve been paying for it all week. Want to get in a good bit of exercise this week.
FS
3 x 10 -17.5kg
KB bell behind press
3 x 6 -12kg
Hip thrusters
2 x 10 - 30kg
I hate the bars in the gym, need to get a hold of the oly bar to do these.
Some conditioning (v hard for me mentally)
2 x 10
band walks & squats & squat pause - ea way
farmers walks - 16kg ea
3x10
walking lunges - 6kg ea hand
KB swings - 16kg
Stretching, jacuzzi
Also finally down 5kg, although the clothes have been loose for awhile. Measurements are weird though, not sure if I’m doing them right.
Yay for the 5 kg down!
And the Hip Thrusters.
Smallish men, lol.
[quote]2busy wrote:
Smallish men, lol. [/quote]
That excludes the majority of us.
5kg is a lot.
I found I can pretend to be a grownup as long as I don’t try and hold it too long.
Yay Farmer’s Walks!
[quote]corrmhona wrote:
5kg is a lot.
I found I can pretend to be a grownup as long as I don’t try and hold it too long.
Yay Farmer’s Walks![/quote]
Even though I’m tall enough, 5’7 (depending what time of day it is) I have a small enough frame. The wind could snap my wrists.
Did a hip opening yoga vid on youtube last night, those muthafucka’s be tight.
Went swimming a lunch today, but no oomph. Dr gave me a new pain killer for the moment and it has me zapped out of it. We’ll see how tonight’s workout goes, will need that Surge stuff.
Yoga sounds like just the thing. My wife has skinny wrist syndrome too and she does good with the yoga. Painkiller’s can kill th oomph. Hate the things. I’m on too many drugs now myself.
Feel a little less out of it with the pill, probably just take a couple more days to get used to them, glad I don’t have to drive in the mornings.
Got in a good enough workout last night anyway, even had lovely major DOMS in glutes & hams from Sunday. I couldn’t even feel my glutes.
Cross trainer
8 mins (a bit longer to try to get some blood flowing to legs)
band push downs, no moneys, 15kg rear lunges, calve stretching, etc
Supersetted - 4 x 10:
DB Bent over twisty rows
10kg ea (KB’s were not available and really need to stand wide to allow DB’s through)
DB Dl’s
20kg ea
Oly bar work
Hang cleans, 20kg bar - 8 reps (I think).
Basically power cleans with the instructions he gave me. Probably not the best time to work on technique after being tired. Might need to set aside some time to do this before.
Bear complex but using the bar instead of the KB’s
4 rounds (I think)
Lots of stretching, when I do the pigeon pose, if I very slowly unwind myself I can feel things kind of loosen up. Stupid feldenkrais classes may not be on in my area again until Jan 
I can feel my psoas all tight still.
You are fighting the good fight. Finding feldenkrais better than yoga, or just different?
I’d like to see a T-Nation flame war between Feldenkrais and the Alexander methods. It will be a symphony of crickets.