mostly voodoo banding

To expand on this a bit - the feeling of relief and looseness is immediate after using the voodoo floss bands. The way I feel right now in my legs is significantly different and significantly better than when I started using them.

The GHR, and every other lift I do, all compliment/enhance the feeling by making me stronger. GHRs are good, and different from everything else. I feel stronger on reverse hypers after doing GHRs. I feel stronger on GHRs after doing lots of DLs and TBDLs. etc....

Not having pain/tightness affecting everything else is a big key.

Just got back from our mutual manual therapist....got him talking about voodoo bands a bit and he confirmed Kelly is a knowledgeable guy and stuff. He also told me when I joked that Kelly likes to wear tight shirts and then made a throwaway comment about how my shirts are getting tight, "Oh, don't worry, I won't get you and Kelly confused."

Lol, Dr. K, expert trollololol, .

lol

Great lifting man! Must be fun looking forward to smashing all these records repeatedly over the next year!

Thanks!

I hope I can - I feel good now and hope that continues.

8/23

bench - reverse bands, heavier ones than before, used bands for warmup sets too
125x10, 165x10, 215x8, 5, 255x5, 305x3, 345x1, 377x5, 307x8
I figure these bands take away about 60 at the top and ~110 at the bottom.

1 arm cable row
125x10, 170x8, 185x6x2

I did a couple floor press reps with 240 & something didnt feel comfortable, so I decided to not do them.

DB OHP
40x10, 45x10, 50x8
been a while since I've done any overhead pressing. This felt fine.

1 arm cable pulldown
125x10, 155x8, 170x8

face pulls
95x15x2

planks with 100 lb vest
15s x 4 with 15s rests

voodoo floss banded arms around elbows - it looks like I have track marks on my arms, but the muscles/other soft tissue feels way looser now

8/24

smr & mobility including much voodoo floss banding on legs

back squat
55x5, 105x5, 145x5, 195x3, 237x3, 287x3, 303x5x4 (3 minute rest between work sets)
The weight was not heavy, but the volume & relatively short rest periods tired me out.

This squat program is something I found in my Excel workout workbook that I put in there several months ago for later use. I cant remember where I got it from (it could have been from an ebook I got from Dave Tate that I read part of), but its labeled "meso cycles". The work weight base is 90% of my 1RM (383 base, 425 1RM). The whole meso cycle would be 17 weeks. I only had 10 weeks to do squats before the next meet, so I'm skipping the 1st 7 weeks which included a lot more work with lighter weights and more reps. This first 7-8 weeks that I'm doing look pretty good for weight, sets & reps, but it tapers off to only 372x2x2 and 379x1x2 for the last two weeks. I want to do some heavier work at some point, so I'll probably figure out an adjustment somewhere in there.

RDL
145x5, 237x5, 287x5, 337x5, 387x5x2
My back feels great after doing these.

Superset GHR/offset step ups
GHR with band assistance x 8, bw x 8, with heavier band resistance x 8
step ups - 44x10x2

reverse hypers
110x12x2

This looks like a pretty good shoulder rehab/prehab routine.

8/26

Changing workout days to W/F/Su. Normal days will be DL W, bench F & Squat Su, but I squatted with some significant volume last Friday, so I figured I'd bench yesterday, then start the new normal routine this Wed.

bench press, paused with band assistance (~60 lbs at top & ~110 lbs at bottom)
145x10, 195x10x2, 238x8, 287x5, 330x3, 365x1, 395x3 (last rep challenging, but not too bad, maybe had one in tank), 322x5 (ez - had several in tank)

standing cable row
200x20x3

floor press
145 + 6 chains x 5 x 3

cable pulldowns
200x15x2
1st set I had both arms wrapped with voodoo bands around the elbows. This loosened up the elbows pretty good.

face pulls
105x15x2

banded jacknifes
12x2

planks with 100lb vest
15s x 4, 15s rests
This is still very hard at the end of the last set.

voodoo banded and stretched upper arms - I was hoping this would loosen my triceps more than it did.

http://articles.elitefts.com/trainin...raw-squatting/

This squat program looks like it would be better for me to do than the meso-cycle thing I started last week because I'm doing that Coan/Philippi DL program right now and doing high volume heavy squats might beat me up too much when combined with C/P. This one looks like its less volume and heavier weights, which I think will be good for me right now. The big kicker is the number of weeks in this one match up perfectly with my next meet assuming I start with this Sunday. Coincidentally, the weights he's suggesting are almost perfect for me.

For the DL variation I'll do RDLs. Instead of back raises and situps I'll do GHRs, reverse hypers and step ups. The assistance stuff I would choose would be pretty similar for whatever squat program I'd do.

8/27

bowling - 1st night of Monday league (I'll be bowling Thursdays too starting next week)

183 233 189 = 605, avg 201

I think the team won 2/3 games - that's about all you can ask for on the night where you establish your averages.

8/29

DL
235x5x2, 285x5, 326x3, 376x2, 418x1 <-- all double overhand
438x2

superset ssb box squats/speed DLs - 90 seconds between sets
ssb squats - 210x3x4
speed DLs - 356x3x4


circuit - 90 seconds between sets - trap bar DL, 1 arm standing cable row, GHR, 1 arm cable pulldown, reverse hypers

TBDL - 435x3x3
row - 140x8x3
GHR - 8x3
pulldowns - 140x8x3
reverse hypers - 110x10x3

This was tiring.

8/31

smr & mobility (a little more stuff than usual as of late)

reverse band bench (green bands, ~110 assistance @ bottom, ~60 @ top)
147x10x2, 197x10x2, 237x5, 287x3, 330x2, 380x1, 400x1, 420x1 - not as hard as I expected

back off set - 350x3 - easier than expected

blast strap rows
1st set I wrapped voodoo floss bands around both arms, covering the elbows. This calmed down my brachioradialis muscles for the next two sets
w/arms wrapped - 15
straight body weight - 15x2

floor press
285x3x3
This was a little harder than I expected.

pulldowns
200x20x3

jacknifes
15x2

http://articles.elitefts.com/trainin...m_medium=email

The Best of Thomas Deebel, DC

Notice most of his answers include ART as at least part of the solutions.

9/2

back squats with chains (8 chains added to each set after the first warmup set - this is ~40 @ the bottom and ~130 @ the top)
55 x 5, added chains
55x5, 105x5, 145x3, 195x3, 235x2, 265x1, 295x5 - this set was extremely hard

RDL
145x5, 235x5, 285x5/ I developed a huge knot in my back behind my left shoulder blade, so I figured continuing these would be counter productive.

superset GHR/offset step ups
GHR - bw x 8, band resisted x 8

step ups - 44x10x2

reverse hypers
110x12x2

I like the program in the article a lot more than that meso cycle program. I think you have to be really careful with programming that comes from sources that are definitely using AAS.

In preparation for the meet, I would also watch your volume and be more inclined to do triples, doubles and singles. IMO, heavy singles (85-95% of 1rm) are important to get you used to the weight that you will be hitting in the meet. I would also do some extra heavy (decently above your 1rm) walkouts jsut to get you comfortable.

Based on your DL and other lifts, I really think you have a monster squat in you.

Very good post - thanks!

9/5

facet joint near left shoulder blade is still a minor issue

DL
147x5x2, 239x5, 289x3, 330x2, 400x1
400 + 8 chains (~445 @ bottom, ~545 @ top) x 2

superset speed DL/ssb box squat
SDL - 350 + 4 chains (~372 @ bottom, ~422 @ top) x 3 x 4
SSBBS - 200 + 4 chains (~220 @ bottom, ~265 @ top) x 3 x 4

circuit - trap bar DL, standing cable rows, glute ham raises, reverse hypers (skipped pulldowns and went very light on rows due to facet joint issue)
TBDL - 400 + 8 chains (~445 @ bottom, ~545 @ top) x 3 x 3
row - 125 x 8 x 3
GHR - bw x 15 x 3
RH - 110 x 12 x 3

Man, moving a lot of weight there Cha59, .

Thanks to Cha59 telling me about SMR, my shoulders are feeling a lot better. I lax ball roll my delts and traps every day. I think I'm gonna try it for my hips. People at the ymca are gonna wonder why I'm dry humping a lacrosse ball, though.

FallsviewSpew - do you hit the other areas/angles of your rotator cuffs (shoulder area) at all? Especially the parts where they connect with other more major muscles like biceps, triceps, delts, pecs? They are not as intuitive to hit as one might think to begin with but I wish I had discovered them before hurting my shoulder playing bball (likely would have just avoided the injury imo).

Btw, humping stuff is standard imo. I hump it all in the gym. A year ago they had one white roller and I only saw 2 other ppl ever use it. I used that a few times then graduated to a black roller, then PVC pipe, now mainly just use a ball at the gym.....and magically the gym now has a few white rollers, at least one black roller and I just saw they now have a class for rolling.

I was thinking I should just go up to the front desk and volunteer to guest-teach it sometime, .

It felt like deload day sort of - the weights get quite a bit heavier off the floor on non-chain days.

I'm glad to know it helped - thanks for letting me know here.

Yugo has become an SMR pro imo. Dont be embarrassed by the bolded stuff - just because you're doing something other people dont know about doesnt make it weird.

I'd like to say I humped the 'ish out of the ball today before lifting for about 10 minutes on my upper quad, near where the hips fold. Can't get more humpy than that since I'd wager most ppl can't even tell I have something under me.