carusom1 Posted December 20, 2014 Author Share Posted December 20, 2014 It's okay. Thanks for asking. This last year has been really tough on my back. I'm doing some novel movements I've never done before to try to get the glute min. and internal obliques firing. A lot of inbalances created over the years -- mostly from being too stiff in some places and hypermobile in others, all while being overly strong in some areas and overly weak in others. haha. I'm trying my best to work it out. How about you? I see you're loving on Eric. Is he returning it to your back? 121814 Axle Clean and Press: clean once, strict 275 x 5 315 x 5 335 x 5 2 x 10 x 275 (push jerk) 121914 DB Row: 2 x 15 per hand x 190 no strap 2 x 15 x 120 with gloves on no strap PR Log Hold: 3 x 20 sec x 400 Dimel Dead: 3 x 8 x 315 315 x 15 DO, no strap Pause Breathing Squats: 3 x 320 x 5 breaths Prowler: 3 x 50ft x 600 Plank: 3 x 15 sec with post. pelvic tilt, glute squeeze 60 sec regular Felt much better today than yesterday. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 20, 2014 Share Posted December 20, 2014 What's the difference between activating the glute max and glute min? Or the ventral glutes for that matter? My interest in glutes of course has been purely aesthetic in nature until recently Quote Link to comment Share on other sites More sharing options...
strongman1 Posted December 21, 2014 Share Posted December 21, 2014 Where are you hypermobile at? I'm sure being hypermobile can be as much of an issue as being too stiff, by it sounds nice right now, lol. I am loving on Eric. I'm making the effort to go more regularly. He continues to learn and improve his skills, so I think he's even better than he was a few years ago. Seems like he's always attending some new training or conference. I bet 50% of the things I have him check are fixed within a couple weeks. Just recently had him check my back, so we'll see where that goes. You still doing that MAT stuff? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 28, 2014 Author Share Posted December 28, 2014 Matt- Didn't I send you that glute book? I'm going to add in some glute exercises for you to get the full experience. Kelly- I always did like that about Eric. He probably puts more thought and care than any other ART provider I've seen. I'll get MAT done every now and then -- I feel great for a couple days but stuff returns after time. It is amazing how much stronger I am if everything is working as it should. 122714 Dimel Deads: 4 x 20 x 275 + double mini bands Walking Lunge: 10 steps per leg per set 5 x 20, 25, 30, 35, 40 Breathing Squat: 10 breaths in hole with band around knees 4 x 1 x 225 Tilted Planks: 4 x 15sec 122414 Rack Deadlift: 23" 745 x 5 765 x 5 785 x 3 no belt Deadlift: 645 + double mini bands x 3 Frame Hold: 5 x 15 sec x 555 KB Swing: 5 x 10R/10L x 75 Tilted Plank: 5 x 15sec 122214 Incline DB Press: 3 x 12 x 150 PR BTN Pulldown: 3 x 8 x 200 PR BTN Strict Press: 7 x 3 x 250 (60 sec rest) Quote Link to comment Share on other sites More sharing options...
MattM Posted December 28, 2014 Share Posted December 28, 2014 I remember that glute book- it was pretty extensive, like 500 pages right? I'll look forward to a good glute workout Also those breathing squats sound like torture! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted December 29, 2014 Author Share Posted December 29, 2014 The glute book is kind of ridiculous -- like one continuous outline of how to live your life and what toilet paper to use. But there is some good stuff. 122814 Axle Strict Press: 5 x 5 x 325 Block Press: 3 x 5 x 225 DB Row: 180 x 12 R&L 180 x 10 L, 12R Thick Handle DB 2 x 20 x 97lb Log Chest Support Hold: 3 x 410 x 20 sec Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 4, 2015 Author Share Posted January 4, 2015 010115 Pause Squat: 8 x 3 x 460, 470, 475, 480, 480, 485, 490, 490 no belt Speed Squat: 6 x 3 x 420 1 min rest Prowler: 100ft 3 clusters of 100ft x 330 x 2 (15 sec rest) 010314 Circus DB Clean and Press: 135 x 6 strict R&L 165 x 5 strict R&L 190 x 1, 210 x 1, 230 x 1 6 x 3 x 185 BB Lockout: top of head 350 x 5 w/ 20 sec hold on last rep Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 12, 2015 Author Share Posted January 12, 2015 Haven't been doing a good job keeping the log up. Having to do too many other logs. Ugh. DB Bench: 175 x 9 PR Reverse Band Close-grip Dead (rack) Bench:80lbs at bottom, 0 at top455 x 8, 8, 11Axle Clean and Press each rep:got viddidn't have anyone there to time so I did sets of 4 as quickly as possible. Watching the vid, most sets went just over 30 sec.275 x 4285 x 4295 x 4305 x 4315 x 4legs weren't all there -- conditioning is down.Enigmatically, my back didn't hurt at all during this. 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 12, 2015 Share Posted January 12, 2015 Are you keeping a log at another site for RP?? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted January 19, 2015 Author Share Posted January 19, 2015 No. I don't have another log. Just been so busy I forget to log mine -- I'll try to keep up. Highlights, well more like some lowlights 700 x 5 rev band (100-0) 465 pause front squat x 3 190 x 4 Circus DB Strict Press R & L Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 12, 2015 Share Posted February 12, 2015 Still really busy I'm assuming. How have things been going? Planning on doing WSM?? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 16, 2015 Author Share Posted February 16, 2015 Had to take some time off the gym for work (grant). Back at it and see if I can make a good run to get in shape in time for WSM. :/ 021415 Banded Hip Flexor Stretch: 2 sets of 30 secondsHip Thruster 2 sets of 10,Plank: 2 setsX-Band Walk: 2 sets of 20 per sideBird Dog: 2 sets of 5Single Leg DL: 2 sets of 8 Pause RDL: pause 3 sec just below knee 4 x 5 x 405 405 x 8 Breathing Front Squat: 8 x 2 x 225 Frame Hold: 735 x 5, 6, 8 secs 555 x 25 sec 385 x 42 sec 195 x 82 sec 021515 Walking Lunge: keep lower back neutral, stomach in, 3 sets of 8 each leg focusing on stretching the hip flexor.Pause Squat w/band around knees: 225, squat down and hold, try to focus on feeling your side (medius and minimus) glutes activate and then loosen up. Singles, hold each one till you feel a good pump and strong activation.DB Pullover: 2 sets of 10, pause each rep at the bottom for a 3 count, let the weight stretch you a bit then back upBanded Donkey Kick: https://healthnewsandviews.files.wordpress.com/2014/05/banded-tabletop-kicks.jpg?w=600&h=4502 sets of 10 OH BB Lockout: start at forehead 4 x 5 x 325 225 x 30 Keg Clean and Press: 260 x 3, 4, 5 easy one-motion on all presses Penday Row: 3 x 8 x 295 Wide-grip Pendlay Row: 2 x 12 x 295 BB Upright Row: 3 x 15 x 135 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 17, 2015 Share Posted February 17, 2015 Good to see the log up and running man! I see a lot of new stuff here, and was expecting that link to be you doing a banded donkey kick haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 19, 2015 Author Share Posted February 19, 2015 Walking Lunge: keep lower back neutral, stomach in, 3 sets of 8 each legPause Front Squat w/band around knees: 225, squat down and hold, try to focus on feeling your side (medius and minimus) glutes activate and then loosen up. Singles, hold each one till you feel a good pump and strong activation.DB Pullover: 2 sets of 10, pause each rep at the bottom for a 3 count, let the weight stretch you a bit then back upBanded Donkey Kicks: 2 sets of 10Right glute activates much better with the kickback; however, I do feel some discomfort in the right lower back. Not overextending. Close-grip Reverse Band Rack Bench: (115-0) 3 x 12 x 405Bird Dog: 2 sets of 5 each leg, hold a light weight in hand (5lbs or so)One-motion (Viper) Log Clean and Press: up to 310 x for a double 290 x 5 3 x 5 x 300 300 x 6 all under 30 seconds Haven't done Vipers in forever and wanted to get some good reps in so I lowered the weight a little. Circus DB Strict Press: pause each rep on the shoulder for a 5 count before driving up. 135 x 5 150 x 5 165 x 5DB Row: explosive concentric, control the eccentric, 3-4 seconds down. 4 sets of 15Activation work:3 rounds:McGill Crunch x 10Single Leg Hip Thruster x 6Plank x 15sx-band walk x 15 each side Quote Link to comment Share on other sites More sharing options...
MattM Posted February 20, 2015 Share Posted February 20, 2015 Jumping right into 300 pound viper presses... What a beast!!! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 23, 2015 Author Share Posted February 23, 2015 Haha. Thanks, Matt. I was a little surprised but goes to show it helps to have a rested back. Went to squat on Friday. Got through warm ups and then got violently ill for about 8 hours; now back to normal. Quick bug, but intense! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 1, 2015 Author Share Posted March 1, 2015 022415 Front Squat: 5 x 5 x 455 022715 BB Strict Press: 3 x 2 x 260 340 x 4 300 x 9 Odd Object Press: 255 sandbag for a few singles until it broke. Ugh. 330 block at 2 near lockouts 300 sandbag clean 225 block x 9 PR Axle Shrugs DB Row Single Leg Deads Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 21, 2015 Share Posted May 21, 2015 This is a fine looking log, hope to see some updates soon Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.