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Post by Ryan on Apr 26, 2017 7:29:40 GMT -5
my wife is the same way. Don't write yourself off re: depth either. Focus on getting yourself ready to squat by doing some dynamic hip movement. It won't help immediately, but it's a compounding interest thing. The more you do it, the bigger the benefit, and it doesn't go away.
If you want, I can fwd you some videos on the stuff I'm talking about; I can PM it. Let me know if you're interested.
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Post by dbunch on Apr 26, 2017 8:39:38 GMT -5
Thanks Ryan, I have completely written myself off yet (at least not consciously) but I am rethinking expectations. I have been trying a lot of different things and I'm always looking for more so if you want to PM me some stuff that would be awesome. I try to keep moving. Some days I barely notice it and other I can barely stand the pain. Either way Try to keep moving.
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Post by Ryan on Apr 26, 2017 8:54:04 GMT -5
I'll get you some stuff by tonight. Hang in there. you'll come out alright on the other end.
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Post by dbunch on May 1, 2017 7:49:30 GMT -5
Sunday April 31, 2017 Bench
1x10@135 1x10@185 1x6@225 1x4@275 4x2@290
Bench, pause 1 inch off chest 3 to 4 second pause 2x5@205
Dumbbell rows 3x12@100s
Triceps extensions (Thick band) 3x15
Overhead Shrugs 3x45
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Post by dbunch on May 3, 2017 13:50:47 GMT -5
Wednesday May 2, 2017
Deadlifts 1x10@135 2x5@225 2x5@275 2x5@315 1x10@225 1x10@135
Notes: I did sign up for the strict curl in June, There was no way I could be ready bythen to do a full
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Post by dbunch on May 3, 2017 16:00:50 GMT -5
lol, got to quit posting at work I get distracted to much - anyway what I ment to say was that I cant to Jun but I'm going to shoot for Dec
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Post by dbunch on May 5, 2017 15:56:26 GMT -5
Thursday May 4, 2017
Upperbody
Lateral raises 3x10@30
front raises 3x10@15
Heavy band triceps extensions 3x10
Overhead shrugs 3x10@100
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Post by Ryan on May 5, 2017 16:27:20 GMT -5
Dan, have a look at the videos embedded in this link. Granted this skinny little dude has much better flexible than we do, but pay attention to the methodology which is that of dynamics, not static stretching. There's always either movement or resistance. You'll find that once you try these a couple of times (for any that you haven't done before, and you may have done some of them already...), they will become easier and will yield less of a tightness response, and that's when you know they're beginning to work. It's important to note though: Do NOT bounce when doing these stretches! They are dynamic, NOT ballistic and you don't want to get hurt trying to heal. lol you will also notice some lower back relief from these hip movements because your posterior chain anchors in numerous ways to the pelvis. gmb.io/hip-mobility/
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Post by dbunch on May 8, 2017 8:21:06 GMT -5
Thank Ryan! I'll check them out
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Post by dbunch on May 8, 2017 8:43:23 GMT -5
Sunday May 7, 2017
Bench and Stuff
Bench 2x10@135 2x8@185 2x6@225 5x3@275
bench, 5 count pause one inch of chest 3x7@185
Farmers
2x80ft W/180lbs (90 per hand) 1x80Ft W/360lbs (180 per hand) 1x80ft W/460lbs (230 Per hand) 1x60ft W/460lbs (230 Per hand) 1x60ft W/360lbs (180 Per hand)
Triceps band extensions Medium bands 3x30
Notes: I have not done farmers in a long time I was very suppressed at how easy 460 pounds was. I was somewhat concerned about how my hip was going to react but it really wasn't bad with the short choppy step if the farmers. It was a mental victory also. While I've done more (530 for 60ft is my best) This felt good. and I can remember when 420 would kill me. So I'm still getting stronger. like I said it was a huge victory in my mental game. And I did it with out a belt.
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Post by dbunch on May 9, 2017 7:23:08 GMT -5
Tuesday May 9, 2017
Deadlifts 1x10@135 1x5@225 1x5@315 3x3@365
Notes: the plan was to squat today but my by bowls have been a little less that predictable so I thought it wise to do deadlifts instead. on another note, as my lifting has more or les took a reset I have decided to ditch the belt, at least for now. I've always a strong core but I got into the habit of using the belt. I'm not sure it added much beyond a mental boost. l I want to see what I can do without it now
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Post by dbunch on May 15, 2017 12:39:14 GMT -5
Saturday Mat 13, 2017
Squats 2x5@145 1x5@195 1x5@235 1x5@285 1x5@235
Super yoke 2x80ft@170 2x80ft@260 2x80ft@350 2x80ft@440 2x80ft@530
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Post by dbunch on May 15, 2017 12:43:21 GMT -5
Sunday May 14, 2017
Bench 2x10@135 1x8@185 1x6@225 1x4@275 1x2@305 2x1@305
Pause in off chest (4 count) 3x5@225
Notes: I didn't do much in the gym but I spent the weekend shifting rooms around in the house so I count that as my accessory work.
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Post by dbunch on May 16, 2017 8:01:40 GMT -5
Tuesday May 15, 2017
Deadlifts
1x10@135 1x5@225 1x5@315 2x3 Singles@405 1x10@225 1x5@225
Notes: Fake it till I make it.
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Post by dbunch on May 18, 2017 7:56:09 GMT -5
Thursday May 18, 2017
dumbbell rows 3x8@120s
over head shrugs 1x10@135 1x10@185 1x10@135
Prowler 2x80ft@90lbs 4x80ft@180lbs
Notes: I am playing with over head shrugs and jumped to 185 which I found doable but the work seemed to shift from the traps to the deltoids which is why I dropped bask down to 135. LOL, OMG I need conditioning. not that I find that surprising I've known for a long time I needed to work more on that. so I will be adding at least 2 runs with the prowler every day.
On a side note Ed Coan will be at my gym (Omaha Barbell) Friday for a meet and great. He is putting on a seminar Saturday
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Post by dbunch on May 22, 2017 7:26:00 GMT -5
Sunday May 20, 2017
Bench 2x10@135 2x10@185 3x10@225
Pause one inch off chest, 3 count 3x8@185
Dumbbell Rows 3x20@70s
Note: New cycle but I'm not going to change the weight much. While I didn't fail any - I wasn't super impressed with my performance either. I think I will get more out of this cycle using the same weights but with a few modifications to my sets. ON my top set I'm goin to flop my number, instead of 2set of 4, I'll do 4 sets of 2 and so on. It will give me the same volume but les fatigue. I'm also going to do less close grip bench. I was think my style is with a very wide grip. I need more lat work not triceps.
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Post by dbunch on May 30, 2017 7:33:02 GMT -5
May 27, 2017
Bench 1x10@135 1x8@185 1x6@225 3x5@255
Slingshot 2x10@255
Notes: 4 day weekend but I didn't get into the gym as frequently as I planned.
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Post by dbunch on Jun 21, 2017 8:03:03 GMT -5
I been in the gym a few time but nothing worthy of journaling. Heading off on vacation at the end of July. Once I get back I'm going to find something to train for. I'm not good at training for training sake. I need a goal. between now and then I work on that and then put together a program.
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Post by dbunch on Jun 27, 2017 8:18:48 GMT -5
June 27 2017
Need to get back in the habit of journaling again.
Squats 1x10@bar 1x5@145 3x5@195
Standing leg kick curls 4x10@45
Notes: Nothing special, Basically just trying to keep moving.
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Post by dbunch on Jul 5, 2017 10:24:09 GMT -5
Tuesday July 4th 2017 All weights in pounds
Bench 1x10@135 1x10@185 1x5@225 1x3@275 1x1@300 3x2@300 1x1@300
Pause one inch off chest 3x9@195
dumbbell rows 3x7@140
Dumbbell curls 3x10@30s
notes: When you train with giants it's hard to get excited about a 300 pound bench. That being said it is hard to knock 8 solid reps at 300. its totally a matter of perception. Along that same lines I intended to do my rows with 110s and was looking for 10-12 reps per set. I was a little disappointed with 7 reps until I realized that I had grabbed the 140 dumbbell. over all not a bad session.
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Post by dbunch on Jul 10, 2017 9:28:59 GMT -5
Saturday July 8, 2017
Bench 1x10@135 1x19@185 1x5@225 1x3@275 1x1@295 1x1@315 1x1@325 missed 335
Pause one inch off chest 3x6@225
Reverse flies 3x15@30s
Super Yoke 1x60ft@550 1x80ft@550
Standing dumbbell pressed 3x10@40s
Notes: I haven't really tested my bench lately so I though I would give it go. I was hoping for the 335 but I'll take 325.
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Post by dbunch on Aug 7, 2017 8:02:59 GMT -5
Saturday Aug 6, 2017
Bench 2x1@135 1x10@185 1x5@225 1x5@245 1x5@255 2x5@260 1x5@255 1x5@245 1x5@225
Pause one inch off chest (over exaggerated pause 4 to 6 count) 3x6@185
Farmers holds 15 to 20 seconds 4 or 5 sets
pinch grip
2-25kg Evanko plates (Smooth side out) (two hands) Failed twice
dumbbell curls 3x10@40s
Pinch grip 2-20 Kg 2-25 Kg plates
I got a little advice from Brian Benzel on hand placement an was able to nail the 25kg plates
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