Happy birthday!
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Happy birthday
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Happy Birthday!
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Thanks friends, it was a great day.
Prime rib is awesome, it’s like the easiest Great meal to cook at home.
Congratulations buddy
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12-28 Hamstrings, Calves, Volumes
Get loose
Zercher GM
x 12 x 1 warmup and 3 real sets
Standing Hamstring Curl
x 12 x 3 sets
Wide Stance Ukrainian Deadlift
x 12 x 1 to find the groove and 3 work sets
Reverse Hyper
x 15 x 4 sets
Seated Calves
x 12 x 3 sets, after 2 sets working up
Standing Calves
x 15 x 4 busters
Pretty chilled out lower rear quadrant workout.
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Some stuff that popped up.
Bench cues for long limbs. Instead of breathing into your belly and flattening yourself out, breath into your upper chest. Automatic chest up and shoulder back. Continue to push your chest up to meet the bar as you lower it.
Instead of hip driving your ass up off the bench, knee extension yourself across the bench. Put your feet flat then do like a leg extension, using your quads to drive yourself into then bench. Don’t glute-bridge yourself up off the bench.
Tight QL muscle and back pain. Quadratus lumborum connects the side of your pelvis to your spine. Tightness on one side makes your hips crooked. Sleeping or driving positions can tighten you up. So release that tightness by rolling around then stretching out. This video is like a direct copy of athleanX’s QL video from awhile back.
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Another shoulder/scap video.
6 moves. One(#3 or 4) is the kneeling scap pushup, with a band around your back. That’s cool because you’re on your knees so it’s easy and targeted, then the band makes is harder, directly where you want it. Another (#6) is a bicep stretch, in a position similar to the scap dips I’ve been playing with. Except instead of moving you just hang out in place and stretch into the position.
I did those 2 today with some internal/external rotations and it was good.
12-30 Triceps and Chest, Intensity
JM Press
x 6 x 2 sets
Kaz Press in Smith Machine
x 6 x 2 sets
Dip Machine + Miniband
x 7 x 2 sets
Lever Incline Press Machine, 3 count eccentric
x 6 x 3 sets
DB Bench Press, Pause at top and bottom
x 6 x 3 sets
Suitcase High Knee March
x 6 per leg x 3 walks
Decline Situp x 10
Crunches on Ab Ball x 10
3 sets each, aiming for no rest
There were a couple warmups in there too. Made an effort to raise the chest during the benching. Solid workout. Most of those movements have hurt my elbow or shoulder or both some time in the past and today was 98% pain free.
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1-1 Traps and Biceps, Moderate Volume
Get loose
Lay on Incline Bench DB Shrug x 10
Neck Harness Extensions x 15
1 easy one then 3 tough pairs
Wide Grip, Lean Back, Neutral Grip Elbows Out Pulldowns
x 10 x 3 sets
Bent Rows with DBs x 12
Machine Shrug, Elbows Up Behind Back x 10
3 pairs
Monster Band Hammer Curl
x 15, 20, 25, 20
Fat Gripz Alternating DB Curl
x 10 x 3 sets
KB Arnold Curl
x 15, 12
It took a few attempts to find the right groove attachment for the pulldowns. Wide and overhand was killing my poor elbow. Or right in front of my elbow, high on the forearm, like maybe where bicep attaches? Neutral handles was way better. Then the proper lean made it smoother.
Another good workout.
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@FlatsFarmer you’re my go-to-guy for talking about some more nuanced concepts. I’ve got something on my mind lately, and I’d love to hear your thoughts. This relates to training athletes moreso than lifters/bros.
Would you prefer to rotate the athletes’ lifts very regularly, so that improved motor learning/efficiency does not contribute to increased strength; or would you prefer only use a handful of lifts, so that they maximise their motor learning/efficiency early on, and thus their strength improvements come from increased force output (which is the goal) because they’ve already mastered the lift?
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That’s a tough one dude! I think that knowing the answers is how you’ll make your money as a coach!
You don’t want to throw so much at young dudes (like young in training age) that they are overwhelmed and confused. And you don’t want things so boring for more experienced guys that they loose interest and stop putting in effort during training.
Sticking to just a few lifts is cool, your trainees know what they’re doing that day and can focus on those lifts and getting strong. So it’s easy to settle in and bust ass. On the other hand, after awhile the weights get big, and sometimes those big weights can get intimidating! Instead of kicking ass lifting your dudes are pacing back and forth, worried about getting under that 92% squat.
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It seems like the best coaches are able to balance keeping things the same to get strong and keeping things different to keep progressing.
Thibadeau talks about keeping the lifts the same but altering the execution/emphasis frequently.
Bill Starr kept the movement patterns and execution the same, but rotated the actual lifts (squats to front squats, clean to snatches) and weights (heavy/light/medium).
Conjugate guys keep a few things pretty constant (DE days) a few things a little more varied (ME days) and use tons of variety for others (RE).
Verkhoshanky always had his guys lift, run or bound, and jump. Then they worked through various moves and methods until they found out what worked best for each guy and stuck with those.
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You’re like me, you’re interested in mastering lifts and maximizing force production and understanding the process of training. And looking for the best way. Lots of guys aren’t like us.
A few days ago somebody was asking about the snatch and you suggested a few drills to break the lift apart and emphasize the catch portion. That’s exactly what I would have said to do. And another dude who thinks like us suggested some other drills.
Your most coordinated, athletic “kinesthetically aware” athletes are not going to be down with that. For them, lifting is about getting the barbell from A to B. Instead of special drills they just want you to tell them exactly how to move (come up on your toes/don’t pull so soon with your arms). Then they are athletic enough that they’ll just do exactly that. Silly drills will bore them.
Your clumsiest dudes won’t even understand the connection between a drill like raising on their toes and shrugging and doing a snatch. Too many movements will confuse and overwhelm them.
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If you want to hear some guys talk coaching check these out.
UFC fighter Matt Brown talks from the perspective of an athlete receiving coaching. He says that it’s more important to have a culture of hard work and common purpose than it is to be a genius coach.
Rugby strength and conditioning coach Ashley Jones talks about how you have so little time with players that you need to cut through the fluff and train what’s most important. And how to group players together by what they need to train most.
Softball coach talks about common mistakes that coaches make in the weight room.
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Cheers brother, I’ll give those a listen
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1-3 Quads and Calves, Moderate Intensity
Get loose, alternating toe touches and hip airplanes
Goblet Squat, Pause in Hole
x 8 x 4 sets
Leg Extensions, 3 count eccentric
x 8 x 3 sets
Hatfield Squats, carefully executed
x 8 x 4 sets
Standing Calf Raises
x 10 strict, heels dead-stop on floor, then 10 regular x 3 sets
Donkey Calf
Wide feet for inner calf x 20ish
Narrow feet for outer calf x 20ish
3 sets each, alternating but resting in between
PreStretch Crunches x 10/8/8
Leg Raises off Bench, slow eccentric x 10/8/8
3 pairs, no rest
Solid workout. Hatfield squats went all the way up to 115! Holding the uprights made it easy to slow down and not twist. I’ll definitely do those again.
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How’s the sleep pattern with the wee one mate
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Here’s one with the Master Blaster (coached medal winners in 22 different Olympic sports).
About 45 minutes in;
“Strength Training is like learning a foreign language, it must get more complex.” Poliquin says there are individual differences and some people might need less changes, but a good general rule is that 70% of athletes, you should change make changes every 4-6 weeks.
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We’re hanging in there! I usually wake up for a couple hours of daddy duty after mid-night. Then mom handles the pre dawn hours when I crash out. Happy Hours drinks have become 5:30 pm coffees, but we’re doing OK.
Things might get a little tougher when the woman returns to work but I’m sure we’ll figure something out.
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1-5, Shoulders and Triceps, Volumen
Get loose, featuring bicep stretch
DB Rear Delt
x 12 x 3 sets
KB Seated Press, 1 Arm
x 12 x 4 sets
DB Side Raise
x 12, then couple Glass style elbows high/hands low, internally rotated raises, then a couple upright rows x 3 sets
Bamboo Bar Military Press
x 12 x 3 sets
Band Tomahawk x 20+
PJR Pullover x 12+
3 pairs
Band Overhead Extensions x 12+
Close Grip Bench, 3 count eccentric, pause off chest x 10+
3 pairs
Good workout. Single arm kettlebell presses really allowed me to get my arm up and back, way behind my head. Like physical therapy, full extension. Bamboo Bar overhead were cool too. The supersets were crushing my poor tris. Good work for the long heads today.
I’ve been pretty sore but the Hatfield squats from the other day didn’t kill me. That’s nice!
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