Clockin' A Grip

Put the spine through some motion safely so it’s not “surprised” when it goes there on the field. Twisting situps and back raises seem easy to add.

We did lots of rolling and crawling with cartwheels and sideways shuffling bend overs in high school Wrestling practice.

Those deficit side planks look tough! I think I’m a couple steps away from those.

Thanks man!

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1-22 Shoulders/Biceps

Get Loose. Neck was tight from falling asleep on the couch so I used the arm across the chest stretch to loosen up the back of my shoulder. Apparently it’s easier than “The Sleeper Stretch” but just as effective.

No Money x 10
Face Pull x 10
Pull Apart x 10
Tricep Extension x 10
4 rounds

Rear Delts on Reverse Pec Deck
60 x 10
80 x 10, 10

Lu Raises x 10 (5/10/12.5)
Cuban Press x 10 ( 3 pounders)
3 pairs

Smith Seated Press
15 x 10
25 x 10
27.5 x 10
17.5 x 10

Wrist Rotation x 12 ( bar/2.5/5)
DB Spider Curl x 20 (15/17.5/20)
3 pairs

Zottman Curl on Preacher Bench x 15 (10/12.5/15)
Alt DB Curl x 11 (25/35/30)
3 pairs

Sleeper Stretch vs Cross Body Arm Action

Nice Saturday pump. BIG Titans game later this afternoon.

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That’s a great way to look at it!

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Last workout was Saturday, when the Titans lost. Sunday I became sick with the flu and the Bills lost. I finally crawled back into the gym Thursday.

1-27

Lower and upper body stretches, band stuff for back.

Medium, Neutral Pulldowns
120 x 10
140 x 10
160 x 10, 10

Chinese Row
65 x 10
95 x 10
125 x 10, 10

Trap Circuit
10 x 10 reps, 5 moves
12.5 x 10, 5
15 x 10, 5

Band V Pushdown x 25
Band Overhead Extension x 25
Band Neutral Pushdown x 25
3 rounds. Each round had different order of moves.

Bench Dips
3-1-3 tempo x 5 then 5 reggie reps x 3 sets

JM Press
45 x 15
65 x 15
75 x 15, 15

Great return to the gym! I knew my powers would be low so I did some stuff that was non-killer and used shortish rests to make it non-boring. I think I balanced just right on the impossibility thin Razor’s Edge of Optimal workload, intensity and intensiveness.

I guess I’m for the Rams now? Have you guys seem that new stadium? Legit!

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1-29 Dead Legs

Get Loose

QL Move x 3,3,4
Band Ass Move x 2,3,3

Leg Raise Off Bench x 20
Nordic Hinge x 20
DB RDL x 20
4 rounds

Sumo Rack Iso Stuff
Pins 3, 2, 1 x 3 exertions x 3 sets at each height. Pause just off the rack, hold, hold, hold, then finish.

Leaned Over Mid Back Shrug x 10
Side Laying Adductor Raise, Pin 2 x 22
3 pairs

Single Leg Reverse Hyper x 15
Seated Calfs x 22
4 pairs

I forgot to hit up the plate loaded gripper machine. Very solid workout otherwise. I do side lying adductor raises in the power rack now. It’s a great setup.

Instead of bracing the non working leg on a chair or a bench I put it on a barbell in the power rack. That way the moving foot doesn’t run into the chair or bench or whatever. And it’s easy to move up a hole to progress ROM.
image

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1-30 Chest/Biceps

Get Loose

Supine Band No Money x 15
Supine Band Pull A Part x 15
Neutral Band Pushdown x 15
Band Fly/Press Action x 15
4 rounds

Converging Incline
25 x 11
50 x 11
65 x 11
75 x 11, 10

Bamboo Bar Bench
3-1-3 tempo for 5 reps then 5 reggie reps
x 40
x 60
x 100 for 2 sets. Only got 4 on that last one.

Chain Fly (1.5 chains then 2 Chainz) x 12ish
DB Row on Incline Bench (30) x 12
3 pairs

Zottman Curl with Cheap Band
x 20 x 3 sets

Arnold Curl (20/25/30/30) x 12
DB Wrist Curl (15/20/25/25) x 12
4 pairs

Chain Incline Curl (1 Chain) x 20
Shoulder External Rotation (2.5) x 10, 12, 12
3 pairs

Great workout. I couldn’t wait till tomorrow for chest day. Matt Wenning stuff, Melbourne Strength Culture stuff, Josh Bryant Stuff, Knees Over Toes Guy stuff. All much better than my own stuff.

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2-1 Traps/Triceps

Get Loose

Upper Back Extension x 10
Bent Over Shrug x 10
Y-Raise on Bench x 10
Jefferson Curl x 5
4 rounds

Chest Supported T-Bar
3 Plates x 7
2.5 x 12
2 x 16

DB Shrug
85 x 11
70 x 17
55 x 26

Trap Circuit
20s x 9 x 5 moves
15s x 11
12.5s x 13

Wrist Lever, Front then Back x 10
Cross Body Cable Tri x 15
4 pairs

Close Grip Bench with 2 Chainz
45 x 10
65 x 9, 7

Overhead Band Extension x 30
Bench Dip 3-1-3 tempo x 5, then 10 reggies
2 pairs

Another good one. My little baby Youthie stood up and took 4-5 steps last night. Hey-Oh!

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2-3 Quad Legs

Get loose

Tib Raise on Incline x 10
Standing Hamstring Curl x 10
Decline Situp x 10
Step Down x 10
4 rounds

Heels Up Kettlebell Squat
40 x 4 x 6 sets

Band Thru Belt Walk x 30 Steps
Band Thru Belt Bendover x 12 (wider feet each set)
3 pairs

Hip Airplane x 5/4/3

Plate Loaded Gripper (70) x 16
Standing 1 Leg Calf x 15
1 easy pair then 3 tougher pairs

Beating last weeks sets/reps/exercises seemed too hard so I started over with new ones. Change assistance exercises when you feel like it. Westside!

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2-5 Shoulders/Biceps

Minimal loosening

Band No Money x 15
Band Pullapart x 15
External shoulder Rotation x 12
Band Overhead Extension x 15
4 rounds

Rear Delt, Elbow Out Row
x 8 one side x 8 the other side x 8 together x 4 sets

Elbows Out Upright Row
x 12 x 4 sets

Front DB Raise
x 12 x 4 sets

Standing Landmine Press
x 8 x 4 sets

Wrist Rotation x 8
Zottman Curl with Bands x 15
3 pairs

Spider Curl with Bands
x 20, 15, 15

Wrist Roller x backwards and forwards
Alterning DB Curl x 10
3 pairs

Solid. 100 on the wrist roller and 40s x 10 on DB curls.

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I’ll have to try this tempo change. I don’t have a bamboo bar so we put three 5 kgs plates on each side, hanging from bands. It’s super challening. Doing sets of 45 secs. Never in my life, my chest has been this pumped and painful

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I was a little skeptical at first, but I like the hanging weight stuff a lot now! I have a bad tendency to bounce and heave out of the bottom of lifts, the hanging weights stop that and really help focus on the right muscles working.

I like the sound of the timed sets. Forget about numbers and just squeeeeeze.

I got the 3-1-3 tempo inspiration from GuineaPig.

"PIG TIPS:

Secret exercise for sexy bench: 3:1:3 Tempo Bench Press

Have been doing this movement the last two blocks and it’s been mucho technique gains. Would highly recommend if you have a slot of a technique focused movement with relatively light loads.

When u slow down everything, the eccentric, concentric and pause u have to be tight and maintain good positioning throughout the lift. You can feel when u are not executing right and can even correct in real time.

Concentric tempos are something I’ve changed my mind on in the past year. I used to think that you shouldn’t be slowing down a concentric phase when ur meant to be trying to lift hard/fast, that it would fook up the movement patterns but now I think there is certainly a lot of utility to them.

Just remember to warn up spotters that it’ll be slow on the way up too so they don’t panik. Also tell chicks that ur going slow on purpose to be cool not struggling because ur weak lol."

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2-7 Lats/Triceps

get loose

Prone Y Raise x 12
Straight Arm band Pushdown x12
Neutral Chin Up x 1
4 rounds

I should have done some fat man chins after the chins.

Chinese Row
85 x 7
115 x 7
135 x 7
155 x 7
170 x 7

Medium, Neutral Pulldowns
140 x 7
160 x 7
180 x 7
200x 7

Trap Circuit, 5 moves
15s x 10
17.5s x 10
20s x 10

Wrist Lever, front and back x 8
Neutral Band Pushdown x 30
4 pairs

Bamboo Bar Tricep Roll Back
30 x 20
40 x 20
50 x 20, 20

Bench Dip
x 15
+17 x 15
+22 x 15
+27 x 15

Some woman was working out with her little son. They were using the lay-down squat machine and he said that it was hurting his knees. She snapped “Then Don’t Do IT!” at him and he got bummed out and went out to sit in the car. It bummed me out too.

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2-9 Dead/Legs

stretch/warm up circuit

Rack Sumo Iso Deads
Pins 2, 1, 1 with deficit x 3 x 3

Bent Over Shrug
x 10 x 4 sets

Butt Against Wall Back Extension x 8
Plate Loaded Gripper (70) x 20

Left hamstring is inflamed and painful. I’ve been doing lots of hinges lately, so it’s completely explainable. It’s also a victory! Usually it’s my back or hip that blows up, not my hamstring.

Anyway, no hamstring curls or hinges during this workout. I did McGil Curl Ups, bird-dogs, and isometric oblique holdings instead. And wrapped my leg with some voodoo floss.

2-10 Pecs/Biceps

stretch a little/warm up a little

Converging Flat Bench
x 12 x 3 sets after a couple warm ups

Smith Incline Bench
x 12 x 3 sets

Converging Decline
35 + Hanging 15kb x 12
50 + Hanging 15 x 10
45 + Hanging 15 x 10

Plate Loaded Dip
45 + 25 Hanging x 12
60 + 25 x 10
50 + 25 x 10

Band Zottman Curls
x 20/20/25

KB Arnold Curls
x 15 x 3 sets

Plate Curl (10) x 10
Band Incline Curl x 35
3 pairs

Bumpin’ up the volume for chest, 12 sets today. Hanging the kettlebells on bands, on the machines was cool. It was really natural to pump out smooth, constant tension style reps without having to focus on it. I’ll definitely do that again.

I’m thinking about chains on the smith machine presses next time.

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2-15 Traps/Triceps Deload

a few stretches

Y-Raise x 6
External Rotation x 6
McGil Curl Up x 6
QL Side Move x 6
4 rounds

Chest Supported T-Bar
1 plate + hanging 25 x 10 x 3 sets

Machine Shrug
1 plate + hanging 25 x 15 x 3 sets

Trap Circuit on Seated Cable
elbows out row, shrug, standing lean forward row, standing shrug x 15 each x 2 rounds

Shoulder Rotation vs Band, anchored High x 5
Wrist Lever to front or back x 25
4 times

Band Tricep Extension
start neutral at the top the rotate to palms up at bottom x 25 x 3 sets

Close Grip Bench
empty barbell, hanging weights x 20 x 3 sets

Bench Dip, 3-1-3 tempo x 6 reps + 6 reggie reps
Band Overhead Extension x 25
2 pairs + 1 bonus set of extensions

Intentionally skipped Saturday then got busy Monday. I’ll take a deload this week, then ramp it up again next week.

Hanging weight on the rows and shrugs really crushed my traps on the first two sets. Then I figured it out by the third set. Probably could have added a few pounds to those 3rd sets. Maybe next time.

Those rotating tricep pushdowns smashed my little short tricep. It’ll be nice to work those in with the neutral grip pushdowns. Let’s go lower tricep thickness!

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Some solid work

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Thanks man. Good luck with the Olympic stuff. Those snatch complexes the other day looked cool.

2-17 Legs, Deload

Get Loose

45 degree back raise x 6
Tibia raise x 8
Decline Situp x 12
Front Foot elevated lunge x 8
4 rounds

Goblet Squat
30 x 8 x 3 sets

Rack Iso Sumo Deads
pins 4, 3, 1. x 2 count slack pull + 2 count pause just off the pins x 3 reps x 3 sets on each pin.

QL side action x 4
Band oblique hold x 4 breathes
1 leg seated calf raise x 12
3 rounds

Squats and deads on the same day. Hopefully nothing blows up.

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2-18 Deload, Delts/Bicep

Seated DB Side Delts
x 12 x 3 sets

Bamboo Bar Seated Press
5 reps with 3-1-3 + 3 reggie reps x 5 sets

Seated 1 Arm Bottoms Up KB Press
x 12 x 3 sets

Laying Rear DB Raise
x 4 reps + 1 rear delt row until 25 total reps x 2 sets

Band Spider Curl x 15+
DB Wrist Curl x 12
3 pairs

Alternating DB Curls x 15
Reverse Wrist Curl x 12
3 pairs

Really focusing on not having “rib flare,” “Anterior Pelvic Tilt” or “extended posture” by breathing into my back. Or expanding my back ribs, right under my shoulder blades. Seated delt raises and seated presses were good for this, I could make sure to push my mid-back into the bench.

Theoretically this should help my other lifts too.
image

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They really challenge the brain when it is not from the starting location

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Lately I keep hearing that challenging the brain is crucial for making gains as you get more and more experienced.

The most extreme was a Cross-fit guy who did a Q&A a couple months ago; He said he started learning BJJ to keep challenging his CNS as he aged out of competitive Crossfit.

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