You can do the glutes lying on your back on the floor. If you still cant get it, try other things like you said. I've been able to get everything in the glutes & hammies between doing the lying on the floor and stuff like in the vid.


Thanks for the comments! I do plan to add a couple more items at some point. The next big thing I want is a reverse hyper machine. Need some run-good at poker for a little while!

2/19

Bench press
55*15*2, 145*10, 195*5, 235*2, 255*2, 275*1, 285*1, 295*1, 305*1
I didnt expect to be able to do that much before I started my workout because I havent benched over 280 in ~14 years, and I havent done too much to try to improve it recently, aside from a few sets of 3 the past couple weeks and some floor presses with chains a couple/few times. I think those floor presses helped my lockout strength and I'm sure all the back work I've been doing also helped a lot. I'm quite happy with this at this point.

http://www.youtube.com/watch?v=xGLco8LrH9w


chins - neutral grip
5 @ bodyweight, + a 22.5 lb chain 5 * 2
This was a pretty cool exercise imo.

http://www.youtube.com/watch?v=jRmJyp0acAo


floor press + 45 lbs of chains
145*5, 195*2*5, 195*5

cable rows
140*8, 180*5, 230*5, 270*4 lolhard, notsogood form on the last rep.

shoulder I T & Y
10*2 each

tall kneeling PNF D2 flexion
25*10*2

tall kneeling cable lift
25*10*2 per side

flye EQI
12*30 left side still not 100%

lat EQI
12*45

305! Is that your best ever? Grats on that either way, big bench.

Thanks! I did 320 ~14 years ago. Then I had shoulder surgery. 305 is my best +25 since the surgery.

2/21

DL
145*10, 235*5*2, 325*3*2, 375*2, 415*1, 465*1, 475*2, 475*1 <-- failed 2nd rep. I probably should have rested another minute or so before attempting the last set.

trap bar DL
350*3, 440*1, 490*1, 540*1, 560*1

shrugs
220*5, 310*5, 330*5

chins - neutral grip
5*bw, 5*bw + 22.5 lbs chain

KB swings
80*12*2

seated cable rows
230*5*2

good mornings
235*5*2

flye EQI
12*45 - left shoulder ok, not great

lat EQI
12*60

I haven't benched much by myself, but what happens for you if a failed rep? Safety pins didn't seem like they'd help in the 305 vid.

Love the gym obv, solid bp.

I roll the bar on my chest towards my head and the pins catch it before it hits my neck. I've failed a few reps doing that and its never been a big deal.


Thanks G4S

2/24

Squat
55*10, 145*8, 195*5, 235*5, 285*2, 325*2, 365*1, 395*1, 415*1 PR but it might have been a bit high. That's still ok as far as I'm concerned because I did not let my knee cave for the first squat workout in a long time, and my left knee feels fine right now. Yay. I did singles because I didnt want to have to concentrate on keeping the knees out while being fatigued. Maybe it worked.

RDL
145*10, 225*5, 285*5, 325*5*2
I did these outside of the rack and went pretty low, but I dont think I was getting my hips out as far as they should have been. I think I was leaning too far forward & it turned into a hell of a low back workout. I think I'm better off sticking the hips back farther and using a shorter ROM - that definitely fries my glutes & hammies more than this did tonight. Sorry SM.

MB slams
15*10 with 30 seconds on treadmill at 2.5 mph between sets.

flye EQI
12*30

lat EQI
12*45

EQIs are hard after MB slams.

Started mobility warmup - 7:28
weights - 7:50
finished - 9:08

Nice. singles are way more fun imo.

Same with me. I spent a couple years thinking the longer ROM RDLs (where I'd start to lose back extension) were the way to go. Granted they probably did contribute a lot to my ability to round back deadlift and never injure myself, but I had a minor epiphany last workout about how to actually use the hamstrings and glutes while keeping the back in extension. My ROM is really short when I do it "correctly."

Hm. Gonna have to try shorter ROM RDLs myself.

2/25

Got some significant ART done on the left shoulder. He really loosened it up. There's more mobility in it for sure, but its still got a hell of a bad knot in the medial delt, and probably some others in smaller muscles. I might have to get a lot more work done on this thing before I go balls out on the bench pressing.

Did about 5 or 6 rehab type shoulder things that night.

2/26

Bench press
55*15*2, 145*8, 195*3, 235*2, 265*3/
Planned to do 3 sets of 3 reps at 265 or more, but the left shoulder felt weak, sore and just not right, so I stopped after one set.

neutral grip chins (just body weight)
5 5
Even these didnt feel very good on the left shoulder.

floor press + 45 lbs of chainzzz
145*5, 195*3, 235*2
This was definitely easier on the shoulder than the other stuff so far, but still a bit uncomfortable on the last set, so I stopped early on this too.

blast strap rows
8 8

blast strap fallouts
10 10

tall kneeling PNF D2 flexion (this is a great exercise)
25 lbs *10*2

standing 3 way (get your mind out of the gutter - its a very good shoulder rehab exercise)
5 lbs DBs * 15*2

I T & Y
10 each *2

tall kneeling cable lift
25*10*2
I video'd this and it was pretty obvious the left shoulder lacks the ROM of the right one. You're supposed to do these with your torso tight. Every rep with the left arm made my torso twist a little bit because my shoulder does not want my arm to cross my body like its supposed to.

lat EQI
15*45

flye EQI
10*30

video mix of bench 265*3, 8 blast strap rows, the 1st set of PNFs, ITYs, standing 3 way and cable lift:

http://www.youtube.com/user/pkrizrgd?feature=mhum

Note when I bench how the right side of the bar goes lower at the bottom than the left. The right one is the one that had surgery - it has a greater ROM than the left one. The left one didnt feel weaker than the right while benching prior to tonight, but tonight it did.

Also note on the blast strap rows - at the very beginning before I start how my left hand turns inward and the right one stays in a neutral position. I was not thinking about that - it just naturally wanted to go that way. Whatever is causing that to happen is why I cannot turn the left hand away and do mixed grip DLs right now. My chiro says its a teres major, or something like that - its above the lat & under the armpit, thats too tight. That thing is significantly looser than it was before he worked on me yesterday, but thats probably why my bench didnt feel strong on the left side tonight.

The right side going lower is very noticeable. Hopefully the problem gets taken care of soon. I'll start incorporating the standing 3 way as a warmup for upper body movements.

Use light DBs - dont go over 5 lbs for that. It will probably feel light for you, but you're trying to work small muscles and you do not want the bigger muscles taking over.

When you roll your quads or whatever with a foam roller or PVC pipe are you constantly in motion or do you stop to just lie on the roller at certain spots and stay there until the pain goes down then move to the next spot?

I stop in the spots where I have sharp pains & try to get the muscle to relax. Then I usually will try to stretch the muscle while I'm holding pressure on it. For example, if I'm on the pvc pipe on my quad and find an adhesion, I'll hold it there and after its softening up, I'll bend at the knee to stretch the quads while staying on the pipe on the sore spot. That's a way to do ART on yourself.

2/28

DL
145*10, 235*5*2, 325*3*2, 375*2, 415*2, 465*1 <--all double overhand (the 465 is a double overhand PR)
I put the straps on and tried 505. With the weight about 6" off the ground, I got a pain in my right nut, so I had to stop. idkwtf this is. It feels ok now, but it felt like I got kicked in the nuts for a while.

Treadmill - 20 minutes, varying speeds, 1.2 miles. When I was going 4.5 mph, after a couple minutes my shins tightened up to the point I couldnt continue going that fast. I have to get the shins fixed.

3/4

DL
235*8*2, 325*3*2, 415*1*2, 465*1, 485*1 PR

trap bar DL
400*3, 450*1, 490*1, 530*1, 570*1

BB shrugs
220*5, 310*5, 360*5

KB swings, 60 sec. on treadmill @2.5 mph before and between sets
80*15*3

flye EQI
15*30

lat EQI
15*45

Nice dl. Was that max effort? Just cause you did 475x2 a bit ago I think I would think your max was higher.

http://www.youtube.com/watch?v=rw458U6vbMM

Thanks.

Probably not max, but that's all I felt comfortable doing tonight. Take a look at the link I just posted to see how it went.

Looks pretty close to max. Seems like hips rise too fast and back rounds a bit. Not bad at all though considering it was a pr. Good job

Sick job sir

ty for the comments

3/5

soft tissue stuff
upper body mobility stuff including standing 3 ways, start 8:58
weights - 9:08

bench press
55*15*2, 145*8, 195*3, 235*2, 255*2, 275*2

chins - neutral grip
5*bw, 5 * bw + one 22.5 lb chain, 5 * bw + 2 chains * 2
This went easier than I anticipated. I got a new massager thingy that is awesome, but way too expensive. It is doing wonders on my arms and legs. My arms work a lot better now on the chins primarily due to a few days of using this thing. Its helping with my shoulders a lot too.

floor press
145+ 45 lbs of chains * 5, 195+chains*3, 235+chains*2*3

blast strap rows
8 8 8

DB bench press
85*6, 95*6*2

seated cable rows
230*5*3

tall kneeling PNF D2 flexion
25 lbs *10*2

tall kneeling cable lift
25*10*2

flye EQI
15*30

lat EQI
15*30

done 11:08

Post workout meal:

~ 1/3 lb 93% lean ground beef with taco seasoning
~1/3 lb of marinated chicken breast
Trader Joe's corn salsa
cheese
habenero sauce
ortega hot sauce

That's my kind of salad!

Greek blueberry yogurt for desert