Bench
275x1
290x1
305x1
315x1
275x5
225x10
Dips
10; 10; 10
Facepulls
75x20
75x20
75x20
Jackknives
12; 12; 12
Calves
270x33
Notes
I benched with my ribs down, glutes contracted and abs braced today. This is going to be a game changer. There is a lot more to the position than I just listed, but essentially I benched in a manor consistent with everything I've been doing the past couple weeks. The power was immediately apparent. Speed on 315 was crazy. The limiting factor was my core/glutes. I felt my "nether regions" (mid/low back, abs, glutes) contract/spasm like crazy during this lift. I felt nothing in my arms. It was like my body pushed a button and my arms were levers.
I need a ton of reps under the bar to get comfortable with this, but I feel it is the right approach for me. I don't give a flying fuck if everyone thinks a big arch and disconnected rib cage is the "right way" to bench. I'm going to be compact and solid.
Wednesday, October 31, 2012
Monday, October 29, 2012
Getting Mobile Day 4
Rectus Femorus Stretch/Glute Bridges: 20, 20, 20
Piriformis/X-Band Walks w/ Mini: 6/6, 6/6, 6/6, 6/6, 5/5, 5/5, 5/5
Band Pull-Aparts/Wall Scap Slides
(progress: can actually get into position on wall slides now)
Bird-Dogs
RKC Plank: 30 secs; 30 seconds; 30 secs
90/90 Split Squat: 3 per side w/ 10 second iso hold at bottom
(this is already hugely better than my first time)
Scapular Depressions on Lat Pull-Down: 160x8; 160x8; 200x3
(awesome awesome movement... could literally feel my shoulders being pulled into alignment)
Wide Grip Pull-down: 120x8; 120x8; 120x8
Ribs down, focus on scap retraction
Scarecrows: 2.5x12-15 sets
Got into position for the first set and my body popped into what I believe to be a neutral back position for the first time. I just kept doing sets over and over this to reinforce the position.
Curls: 120x16; 120x16; 120x16
Half-Kneeling Cable Lift: 60x8; 50x10; 50x8
Notes
Long-ass and exhausting workout. I'm reteaching my body how to brace itself on literally every exercise. Its really not possible to just run through this shit. Every rep of every exercise I'm making sure the right stuff is braced, contracted and that my body position is correct. Very tiring but it feels awesome afterwords. I'm already seeing positive changes in my alignment and posture.
I'm not worried about loading or any of that shit for the time being. Right now I'm getting a ton of mileage out of doing everything correctly. I will progress on everything as fast as possible while maintaining the integrity of each movement.
I threw in some upper body stuff because I'm not sure what the next couple of days will hold with the hurricane coming in.
Post work-out meal: 1/2 lb bacon; 6 eggs; 2 avacados. Feeling good.
Piriformis/X-Band Walks w/ Mini: 6/6, 6/6, 6/6, 6/6, 5/5, 5/5, 5/5
Band Pull-Aparts/Wall Scap Slides
(progress: can actually get into position on wall slides now)
Bird-Dogs
RKC Plank: 30 secs; 30 seconds; 30 secs
90/90 Split Squat: 3 per side w/ 10 second iso hold at bottom
(this is already hugely better than my first time)
Scapular Depressions on Lat Pull-Down: 160x8; 160x8; 200x3
(awesome awesome movement... could literally feel my shoulders being pulled into alignment)
Wide Grip Pull-down: 120x8; 120x8; 120x8
Ribs down, focus on scap retraction
Scarecrows: 2.5x12-15 sets
Got into position for the first set and my body popped into what I believe to be a neutral back position for the first time. I just kept doing sets over and over this to reinforce the position.
Curls: 120x16; 120x16; 120x16
Half-Kneeling Cable Lift: 60x8; 50x10; 50x8
Notes
Long-ass and exhausting workout. I'm reteaching my body how to brace itself on literally every exercise. Its really not possible to just run through this shit. Every rep of every exercise I'm making sure the right stuff is braced, contracted and that my body position is correct. Very tiring but it feels awesome afterwords. I'm already seeing positive changes in my alignment and posture.
I'm not worried about loading or any of that shit for the time being. Right now I'm getting a ton of mileage out of doing everything correctly. I will progress on everything as fast as possible while maintaining the integrity of each movement.
I threw in some upper body stuff because I'm not sure what the next couple of days will hold with the hurricane coming in.
Post work-out meal: 1/2 lb bacon; 6 eggs; 2 avacados. Feeling good.
Saturday, October 27, 2012
Getting Mobile Day 3
Warmup:
Foam rolling, rectus femorus stretch/glute bridges, piriformis stretch/clams
Windmills:
61x5/5
61x5/5
Single Leg Glute Bridge
BWx10
BWx10
BWx10
90/90 Squats
4 sets w/ 5 second iso hold
KB Suitcase Carry
70x60 yards
70x60 yards
70x60 yards (last one with 35lb kb in waiter position).
Notes
GF in town so I needed to do an abbreviated workout. She has better kettlebell form than me on everything haha. Anyways, just got loose and did some random stuff. I'm feeling my glutes much more on stuff, though the right side seems to be lagging.
Last week I went back and forth with Gabe coming up with a master split. I am hoping to start that next week. (If the hurricane doesn't keep me out of the gym - which is a very real possibility.). I've had 5 sessions in the gym learning how to effictvely stretch/activate and re-learning many core movements. I'm already seeing improvement.
Foam rolling, rectus femorus stretch/glute bridges, piriformis stretch/clams
Windmills:
61x5/5
61x5/5
Single Leg Glute Bridge
BWx10
BWx10
BWx10
90/90 Squats
4 sets w/ 5 second iso hold
KB Suitcase Carry
70x60 yards
70x60 yards
70x60 yards (last one with 35lb kb in waiter position).
Notes
GF in town so I needed to do an abbreviated workout. She has better kettlebell form than me on everything haha. Anyways, just got loose and did some random stuff. I'm feeling my glutes much more on stuff, though the right side seems to be lagging.
Last week I went back and forth with Gabe coming up with a master split. I am hoping to start that next week. (If the hurricane doesn't keep me out of the gym - which is a very real possibility.). I've had 5 sessions in the gym learning how to effictvely stretch/activate and re-learning many core movements. I'm already seeing improvement.
Wednesday, October 24, 2012
Getting Mobile Day 2
Lower Warmup:
Foam Rolling/Lacrosse Ball
Rectus Femoris/Glute Thrusts... starting to feel the glutes better on these
Piriformus/Clams ... a little better but left side is harder to "wake-up"
Butt Kicks
Knees to Chest
Walking Lunges
Upper Warmup
Dislocates
Upper Back/Chest w/ Lacrosse Ball
Pec/Lat Stretch
Facepulls
Scarecrows w/ 2.5 lb plates
Wallslides... Can't do these yet. Lower back comes off the wall.
Bench
225x5; 185x8; 185x8; 185x8; 185x8
In Between Bench Sets: 90/90 Split Squats
1; 1; 1; 1; 1; 1.... last one I finally managed to keep my lead leg parallel.
Suspended Rows
BWx8; BWx7; BWx7
Push-ups.. the right way
BWx15; BWx15; BWx15
Jackknives
BWx10; BWx10; BWx10
Half-Kneeling Wood-Chops
55x10; 55x12; 55x12
Notes
Doing all this shit is taking a lot out of me. Its not much on paper, but I'm trying to be ultra aware about my body positions on all movements. Bracing/maintaining a tight core on everything is tiresome. The most exciting thing today was I did a split squat on my 6th try. I was shaking and spasming with effort, but I looked in the mirror and shin was perpendicular to the ground w/ everything else in the right position. It is amazing how much space split squats immediately create in my hips. Feels fucking amazing.
Foam Rolling/Lacrosse Ball
Rectus Femoris/Glute Thrusts... starting to feel the glutes better on these
Piriformus/Clams ... a little better but left side is harder to "wake-up"
Butt Kicks
Knees to Chest
Walking Lunges
Upper Warmup
Dislocates
Upper Back/Chest w/ Lacrosse Ball
Pec/Lat Stretch
Facepulls
Scarecrows w/ 2.5 lb plates
Wallslides... Can't do these yet. Lower back comes off the wall.
Bench
225x5; 185x8; 185x8; 185x8; 185x8
In Between Bench Sets: 90/90 Split Squats
1; 1; 1; 1; 1; 1.... last one I finally managed to keep my lead leg parallel.
Suspended Rows
BWx8; BWx7; BWx7
Push-ups.. the right way
BWx15; BWx15; BWx15
Jackknives
BWx10; BWx10; BWx10
Half-Kneeling Wood-Chops
55x10; 55x12; 55x12
Notes
Doing all this shit is taking a lot out of me. Its not much on paper, but I'm trying to be ultra aware about my body positions on all movements. Bracing/maintaining a tight core on everything is tiresome. The most exciting thing today was I did a split squat on my 6th try. I was shaking and spasming with effort, but I looked in the mirror and shin was perpendicular to the ground w/ everything else in the right position. It is amazing how much space split squats immediately create in my hips. Feels fucking amazing.
Monday, October 22, 2012
Getting Strong by Getting Mobile Day 1
Warm-up
Myofascial Release:
Mostly foam roller, some lacross ball
Stretch/Activate:
3 sets Hip Flexor/Rectus Femoris paired with Glute Bride x 10
3 sets Piriformis Stretch w/ Band paired with Side Clams/Fire Hydrants
X-Bands Walks
Core:
RKC Planks 2 x 30 seconds
Strength/Hypertrophy:
Hip Thrusts - BWx10; BWx10; BWx10
90/90 Split Squats - BWx2; BWx1; BWx1. See http://robertsontrainingsystems.com/blog/the-90-90-split-squat/
Notes
Very humbling night. This took 1 hour and I was working my ass off the entire time. This session looks like nothing - and it really is nothing, but I cannot overstate the effort I put into doing this shit right. For the first time, I'm truly trying to tune into what is going on with these exercises. Years of sitting at a desk, at the libary, at home, have royally fucked my posture. This shit is painful to get through, and I'm no stranger to hard work or discomfort in the gym.
Gabe was right - "its not just WHAT you do, but HOW you it." Every warm-up/lower body exercise I post I am studying intently before performing it in the gym. Side Clams for instance. Easiest the gayest/most pussy "exercise" known to man. They are simple to do, but are you really feeling your gluteus medius being activated? I certainly wasn't. I don't even know what the fuck my gluteus medius is. So, I kept taking the lacrosse ball to my piriformis and stretching that shit until I could start to feel the glute medius activated during the clam. And this actually excited me. By the time I got to Planks my glutes were already so fried I was shaking uncontrollably.
The finale of the night was the 90/90 split squats. Essentially, this exercise entails putting one foot in front of the other and touching your knee to the ground (see the video for the actual cues). Guy pulls 495x2 one month ago. Guess what? He can't do a split squat correctly. Its not a strength issue, its that my body literally can't get into that position. It took every ounce of effort I had to do those 4 total reps, and my front knee was still traveling a little bit.
With that said, I left the gym feeling invigorated. The muscle fascia around my hips felt like it was pummeled with a meat pulverizor. But it felt good. Tons of open space in my hips. I have a long way to go, but I love having a firm direction in my training right now. This is Day One. I cannot fucking wait to truly fix some of these issues,no matter how long it takes. I never lose sight of why I'm truly doing this: a raw, natural, elite powerlifting total. Here I come mother fucker!
Myofascial Release:
Mostly foam roller, some lacross ball
Stretch/Activate:
3 sets Hip Flexor/Rectus Femoris paired with Glute Bride x 10
3 sets Piriformis Stretch w/ Band paired with Side Clams/Fire Hydrants
X-Bands Walks
Core:
RKC Planks 2 x 30 seconds
Strength/Hypertrophy:
Hip Thrusts - BWx10; BWx10; BWx10
90/90 Split Squats - BWx2; BWx1; BWx1. See http://robertsontrainingsystems.com/blog/the-90-90-split-squat/
Notes
Very humbling night. This took 1 hour and I was working my ass off the entire time. This session looks like nothing - and it really is nothing, but I cannot overstate the effort I put into doing this shit right. For the first time, I'm truly trying to tune into what is going on with these exercises. Years of sitting at a desk, at the libary, at home, have royally fucked my posture. This shit is painful to get through, and I'm no stranger to hard work or discomfort in the gym.
Gabe was right - "its not just WHAT you do, but HOW you it." Every warm-up/lower body exercise I post I am studying intently before performing it in the gym. Side Clams for instance. Easiest the gayest/most pussy "exercise" known to man. They are simple to do, but are you really feeling your gluteus medius being activated? I certainly wasn't. I don't even know what the fuck my gluteus medius is. So, I kept taking the lacrosse ball to my piriformis and stretching that shit until I could start to feel the glute medius activated during the clam. And this actually excited me. By the time I got to Planks my glutes were already so fried I was shaking uncontrollably.
The finale of the night was the 90/90 split squats. Essentially, this exercise entails putting one foot in front of the other and touching your knee to the ground (see the video for the actual cues). Guy pulls 495x2 one month ago. Guess what? He can't do a split squat correctly. Its not a strength issue, its that my body literally can't get into that position. It took every ounce of effort I had to do those 4 total reps, and my front knee was still traveling a little bit.
With that said, I left the gym feeling invigorated. The muscle fascia around my hips felt like it was pummeled with a meat pulverizor. But it felt good. Tons of open space in my hips. I have a long way to go, but I love having a firm direction in my training right now. This is Day One. I cannot fucking wait to truly fix some of these issues,no matter how long it takes. I never lose sight of why I'm truly doing this: a raw, natural, elite powerlifting total. Here I come mother fucker!
Sunday, October 21, 2012
ALL GLUTES ALL THE TIME
SUNDAY GLUTE WORKOUT
Myofascial Release:
GLUTES, IT Bands, Rectus Femoris, Low Back, and crushed the shit out of my Hip Flexors
Stretch/Activate:
Hip Flexor/Rectus Femoris paired with Glute Bridges
Piriformis paired with Side clams/Fire Hydrants
More GLUTE Activation:
Hip Thrusts
Single Leg Hip Thrusts
Hypertrophy:
Single Leg Hip HyperExtension on Low Band
Single Leg Hip HyperExtension on Low Cable (better than bands)
Core:
Split Stance Low Cable Lifts w/ Rope - 50x6/6; 50x6/6
RKC Plank: 30 seconds? See http://www.youtube.com/watch?v=6TKktamzq4o&feature=plcp
Notes
Actually starting to feel my glutes work on some of the exercises. I'm not moving up to heavy glute work until I can actually feel my glutes working when I squeeze the fuck out of them doing this easy stuff.
Core work is fun - there are a ton of cool exercises I'm going to start doing. Gabe and I were talking and he said something like - "you're basically going to be doing glutes, abs and arms." Pretty much.
But for real - glutes and some sort of core work WILL be done everytime I train. Which is like 5-6 days a week usually. I'm of the opinion that if you have a weakness, you hit that shit hard and you hit that shit frequently. If you suck at something you certainly shouldn't do it less.
Myofascial Release:
GLUTES, IT Bands, Rectus Femoris, Low Back, and crushed the shit out of my Hip Flexors
Stretch/Activate:
Hip Flexor/Rectus Femoris paired with Glute Bridges
Piriformis paired with Side clams/Fire Hydrants
More GLUTE Activation:
Hip Thrusts
Single Leg Hip Thrusts
Hypertrophy:
Single Leg Hip HyperExtension on Low Band
Single Leg Hip HyperExtension on Low Cable (better than bands)
Core:
Split Stance Low Cable Lifts w/ Rope - 50x6/6; 50x6/6
RKC Plank: 30 seconds? See http://www.youtube.com/watch?v=6TKktamzq4o&feature=plcp
Notes
Actually starting to feel my glutes work on some of the exercises. I'm not moving up to heavy glute work until I can actually feel my glutes working when I squeeze the fuck out of them doing this easy stuff.
Core work is fun - there are a ton of cool exercises I'm going to start doing. Gabe and I were talking and he said something like - "you're basically going to be doing glutes, abs and arms." Pretty much.
But for real - glutes and some sort of core work WILL be done everytime I train. Which is like 5-6 days a week usually. I'm of the opinion that if you have a weakness, you hit that shit hard and you hit that shit frequently. If you suck at something you certainly shouldn't do it less.
Saturday, October 20, 2012
Still Here - Ready to Kick Ass
Like clockwork, Tuesday I woke up sick as hell. This was after many weeks of not enough sleep and a long weekend of traveling/drinking. So anyways, my hip was fucked and I was sick as hell all week. Also, I read somewhere that if you get sick and have inflammation unrelated to the sickness, the inflamation will not go down. Apparently the immune system goes into overdrive to fight bacterial/viral infection and ignores other shit. I found that to be true.
Being out of commission at least gave me the chance to do plenty of reading on correcting postural imbalances. I'm happy to report that I still don't know shit about movement or anatomy. But I know a little more than I did before. This is what I did this afternoon:
Foam Rolling/Myofascial Release: Back, quads, IT Bands, Piriformis, Hip Flexor.
Stretching/Activation:
3 sets Psoas/Rectus Femorus stretch paired with Glute Bridges
3 sets Piriformis stretch (with band) paired with Side Lying Clam
2 sets lateral xbands
Mobility/Dynamic Movement:
Knee Hugs
Pull-back Butt Kicks
Overhead Reverse Lunge
Strength:
RDL: 135x8; 185x6; 185x6; 185x6
Band Pull Through: 8; 8
Conditioning:
Side-stepped corrective sled dragging
Core Work:
Band Resisted Dead Bugs
70lb KB 1 Sided Farmer Walks: 30/30 yards x 3 trips
Notes
No pain leaving the gym. My lower body felt warm - fatigued in new places, but it felt really nice in a strange way.
All of the glute activation exercises got my legs shaky as hell. In fact, by the time I was done with activation I felt like I had a decent leg workout lol. I've done RDL's over 400lbs before, but actually doing them correctly with 185 today was a challenge. Again, lots of lower body shaking once I actually used my glutes. I felt like cable pull-throughs sucked. Bands on the other hand were perfect. The tension is highest when you have to lockout and squeeze the glutes. Definitely keeping these in the rotation.
So this will be my lower body template moving forward. As time goes on, I can imagine I will need to spend less time with activation and more time with strength stuff. But for the time being, I need lots of activation. It seriously took me a while to actually feel my glutes firing on all of these exercises. The basic lower template will be:
Foam Rolling/Myofascial Release
Stretching/Activation
Mobility/Dynamic Movement
Strength/Hypertrophy
Conditioning
Core Work
Being out of commission at least gave me the chance to do plenty of reading on correcting postural imbalances. I'm happy to report that I still don't know shit about movement or anatomy. But I know a little more than I did before. This is what I did this afternoon:
Foam Rolling/Myofascial Release: Back, quads, IT Bands, Piriformis, Hip Flexor.
Stretching/Activation:
3 sets Psoas/Rectus Femorus stretch paired with Glute Bridges
3 sets Piriformis stretch (with band) paired with Side Lying Clam
2 sets lateral xbands
Mobility/Dynamic Movement:
Knee Hugs
Pull-back Butt Kicks
Overhead Reverse Lunge
Strength:
RDL: 135x8; 185x6; 185x6; 185x6
Band Pull Through: 8; 8
Conditioning:
Side-stepped corrective sled dragging
Core Work:
Band Resisted Dead Bugs
70lb KB 1 Sided Farmer Walks: 30/30 yards x 3 trips
Notes
No pain leaving the gym. My lower body felt warm - fatigued in new places, but it felt really nice in a strange way.
All of the glute activation exercises got my legs shaky as hell. In fact, by the time I was done with activation I felt like I had a decent leg workout lol. I've done RDL's over 400lbs before, but actually doing them correctly with 185 today was a challenge. Again, lots of lower body shaking once I actually used my glutes. I felt like cable pull-throughs sucked. Bands on the other hand were perfect. The tension is highest when you have to lockout and squeeze the glutes. Definitely keeping these in the rotation.
So this will be my lower body template moving forward. As time goes on, I can imagine I will need to spend less time with activation and more time with strength stuff. But for the time being, I need lots of activation. It seriously took me a while to actually feel my glutes firing on all of these exercises. The basic lower template will be:
Foam Rolling/Myofascial Release
Stretching/Activation
Mobility/Dynamic Movement
Strength/Hypertrophy
Conditioning
Core Work
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