Bonus tire drag workout. Easy to flush out the legs then tougher for a decent upper back workout.
8-20 Back and Grip, 2B
Get loose
Wide Hands Straight Arm Pulldown
80 x 8
60 x 17
40 x 29
Close, Supinated Pulldowns
180 x 8
140 x 18
120 x 26
Seated Lever Row
95 x 8
75 x 16
55 x 27
Fat Rope Chin x 3, 4, 4
Behind Back Wrist Curl, 80 x 25, 25, 25
Fat Gripz DB Hold, 50 x 30 seconds
3 rounds
Leg Raise off Bench x 15
1 Leg Reverse Hyper x 8
Decline Bench Sit-up x 20
3 rounds
I had to back off Skittles bit on the Fat Gripz Dumbbell holds. Last week, my thumbs were still messed up from 2 weeks ago the 60s. All the back stuff and the other grip stuff went up OK.
That’s 4 weeks down using the Breakdowns scheme and it’s gone great so far. The only problem is the seated machine shoulder press. It’s irritated my left shoulder both times I’ve messed with it so it’s out. I’m putting it in writing so it’s official. It feels like I’m just hitting my stride on everything else.
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Another video about back moves. 1. Chest Supported Rows (2:00) 2. Romanian Deadlifts (5:00) 3. Bent Rows tied with Back Extensions (8:00).
These guys do rows or RDLs, lifts strength trainees might use, only with strict motion and slightly slowed tempo to keep tension on target muscles. And for sets of 10. English lifter bro KD got me turned on to this guy’s Instagram. For some reason I can’t lurk on there anymore, it’s convenient his ewe tube channel popped up.
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Loving all the sled work. Mine’s collecting dust and I feel like a wuss reading through your log lol.
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Don’t feel too bad, mine sat in the mud for 2-3 months during the hottest part of the summer. I’m sure you’ll get after it more when the temps down there cool off.
I put some new tracks on my old iPod for the first time in years and bought some new straps for the sled and I guess that got me a little excited to use it too. If you’re looking for some outside motivation.
2 Likes
Some SI stuff for my back bros.
How to get some relief right away. Super easy and straight forward single leg internal hip rotation move x 5 seconds x 3 squeezes. Easy single leg external hip rotation move x 5 seconds x 3 squeezes. Two leg hip abduction(knees apart) x 5 x 3. Two legs hip adduction(knee squeeze) x 5 x 3.
Same stuff as above Plus driving one knee down while the other one goes up to help mobilize SI. Then to strengthen you do some bird dogs, alternating legs, one rep at a time. And then glute bridges.
No jargon, pretty short and to the point.
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Thanks for posting these! Tried to adjust but couldn’t quite get it to. Haven’t checked out the second video yet but plan on it.
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No problem! I hope something in that 2nd one helped more.
8-23 Chest/Biceps 3A
Get ready
Incline Machine
85 x 8
70 x 14
60 x 24
Dip Machine
110 x 9
90 x 17
70 x 29
Pec Deck
110 x 12
90 x 18
70 x 27
Cable Curl
110 x 11
90 x 18
70 x 28
Incline DB Curl
35 x 10
30 x 16
25 x 28
Barbell Curl
85 x 10
70 x 19
60 x 29
Progress continues. Body weight is trying to climb, I’m hitting 237 or 238 occasionally and I feel less fat than 6 weeks ago.
4 Likes
8-24 Legs, 3A
Get loose
Curtsey Lunge
27 x 10
22 x 16
17 x 23
Laying Leg Curl
80 x 10
60 x 16
50 x 24
PreCor Hack Squat
200 x 11
160 x 20
140 x 30
RDL on Shrug Machine
125 x 11
100 x 18
85 x 27
Seated Calf + Monster Mini
50 x 26
35 x 30
25 x 34
Tough sleddin’! The good news is that my reps are getting so high I’m not in the right intensity zone. Or this shit is too light! Next time I’ll add some weight so I don’t need to try to beat 27 or 30 reps.
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gross lol
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1 arm hanging kettlebell bench, 1 arm pulldown, 1 leg reverse hyper, 1 leg curl.
Nothing you haven’t seen before. Wenning said if you’re having trouble with 1 side of your neck or upper thoracic make sure both sides are even. That makes sense. He also said it took him 36 months of training to bring his weak right side up to the level of the left. And that put 250 pounds on his squat. 3 years trying to get right! No wonder some people never fix that stuff.
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It’s almost depressing, thank you.
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From Thibadeau’s forum. “Prilleprins Chart” for bodybuilding. Or volume by intensity zone, when intensity is a feeling, not a percentage of your max.
"I believe that volume and intensiveness both provide a stimulus for growth and a certain amount of each is required to get growth.
For example if you do a lot of volume but all your sets are stopped 4-5 reps short of failure you will get minimal gains. Similarly, if you train to failure or even beyond, but only do 1 set per muscle per week, you will also get minimal gains.
I believe that past the beginner stage you need at least 6 sets/muscle per week and your work sets to be at least 7/10 as far as intensiveness is concerned.
And from there, there is an inverse relationship between intensiveness and volume REQUIRED.
For example if your work sets are a 9 or 10 on average you will only need around 6 work sets per week per muscle (direct or indirect stimulation). If it’s at an average RPE of 7 you will likely need 12 or maybe even 15 weekly work sets for best results.
While no studies have looked into the relative effectiveness of various intensiveness/volume pairings (and it would be hard to do anyway because its hard to externally evaluate intensiveness) I believe that…
- 6-8 weekly work sets/muscle at an RPE of 9-10
- 9-11 weekly work sets/muscle at an RPE of 8
- 12-14 weekly work sets/muscle at an RPE pf 7
Are all pretty much equivalent provided that one uses a similar loading/rep range."
8-26 Shoulder, Triceps 3A
Get ready
Lean Away Delt Raise
17.5 x 10
15 x 18
12.5 x 27
DB Rear Delts
17.5 x 11
15 x 26
12.5 x 29
1/2, 1/2, Full DB Press
50 x 6 + 1/2, 1/2
40 x 7 + 1/2, 1/2
30 x 11 + 1/2, 1/2
Push Downs with Fat V Handle
130 x 20
110 x 27
90 x 35
Dick’s Press
125 x 9
100 x 16
85 x 26
PJR Pullovers
70 x 6 half, half, full reps
55 x 18 straight
40 x 27 straight
I had a few drinks last night, kind of skipped dinner. Then had some running around to do today and missed lunch. I think I was also slacking on my water. I felt that shit in the gym today. I had two Gatorades and still felt messed up. Seated DB presses didn’t progress. Oh well, it still counts. Weight and reps are irrelevant when you’re just trying to hit failure. I’ll definitely get my shit together before Friday grip/back day.
3 Likes
8-28 Back/Grip 3A
Some internal and external rotation stuff, arm circles, stretch traps
Cable Straight Pushdown
70 x 9
50 x 16
40 x 25
Double D Pulldowns
160 x 9
120 x 20
100 x 27
DB Row
80 x 9
65 x 19
55 x 25
Plate Loaded Gripper
140 x 21
140 x 21
120 x 31
Blob Hold
15 x 45 sec
15 x 55 sec
15 x 65 sec
KB Wrist Extensions
30 x 15
30 x 15
25 x 22
3 grip rounds
I’m feeling more back to normal and I tried to not go to 100% all out failure today. Monday’s high rep (machine) squats and deads messed me up. I developed a sore throat Wednesday and Thursday. My workouts are so tough they trigger my immune system.
I’m enjoying grip workouts lately. I’ve got to give Jedd Johnson credit, I just half-ass followed his advices and it’s been working better than anything I’ve come up with on my own lately. Sometimes it’s hard to want to get new information when I’m already awesome.
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Those are ao cool! Way less hassle to setup as well.
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It’s definitely neat toy to have around. This one has little pegs so you can add bands and get the increasing resistance over the close, just like spring gripper. I guess I should start doing that.
They also make little flat paddle attachments so you can work pinch grip. I’ve been meaning to get a pair off those for years.
1 Like
8-30 Chest/Biceps 3B
Get shoulders moving
Smith Incline Bench
60 x 7
50 x 12
40 x 17
Hammer Decline
60 x 9
50 x 16
40 x 27
Low to High Cable Fly
40 x 12
30 x 19
20 x 31
1 Arm Cable Curl
70 x 9
50 x 19
40 x 29
Barbell Drag Curl
80 x 11
70 x 18
55 x 29
Alternating DB Curl
45 x 9
35 x 17
25 x 28
Solid workout except for Smith inclines. I got +1 on the heavy set, break even on the middle set and -4 on the light one. Everything else progressed. I made a note weeks ago that 60 was “maybe too heavy” but just rolled with it. Now I’m paying the piper. Every other move where I went a little lighter instead of a little heavier made more progress. Next little block will go smoother.
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8-31 Legs 3B
Prepare myself
Leg Extensions with Strong Band
75 x 10
55 x 12
40 x 29
2 Hand, 1 Leg RDL
30 x 10
25 x 17
20 x 23
DB Squat
65 x 10
50 x 18
40 x 25
Hyper Deads
100 x 11
80 x 16
65 x 25
Standing Calf + Bands
4 plates x 15
3 plates x 18
2 plates x 21
Donkey Calf
70 x 22 medium, 23 wide, 25 narrow
I tried to do +2 or +3 reps more than last time instead of just pushing to the failure zone.
1 Like