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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.

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  • carusom1

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That's some nice rep work on the squats

Thanks, Kelly. We're all closet masochists... 082713 SS Log Press: 290 x 6 335 x 5 2 x 2 x 380 400 x 2 BB OH Rack Lockout: bar starting at top of forehead 3 x 4 x 365 Banded Rev. Flye: 4

102714 Ruck Walk 55lbs x 45min 102814 BB Strict Press: 285 x 5 295 x 4 305 x 3 315 x 2 5 x 1 x 325 Tri. Ext.: 5 x 20 x 90 Hammer Strength Lateral Raise Machine: 5 x 20 x 30 Rev. Rear Del

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 :wub:

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strongman1

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?

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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)

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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!

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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

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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

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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 top
455 x 8, 8, 11

Axle Clean and Press each rep:
got vid
didn'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 4
285 x 4
295 x 4
305 x 4
315 x 4
legs weren't all there -- conditioning is down.
Enigmatically, my back didn't hurt at all during this.

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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

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  • 4 weeks later...
strongman1

Still really busy I'm assuming. How have things been going? Planning on doing WSM??

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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 seconds
Hip Thruster 2 sets of 10,
Plank: 2 sets
X-Band Walk: 2 sets of 20 per side
Bird Dog: 2 sets of 5
Single 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 up

Banded Donkey Kick: https://healthnewsandviews.files.wordpress.com/2014/05/banded-tabletop-kicks.jpg?w=600&h=450
2 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

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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 ;)

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Walking Lunge: keep lower back neutral, stomach in, 3 sets of 8 each leg

Pause 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 up

Banded Donkey Kicks: 2 sets of 10

Right 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 405

Bird 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 5

DB Row: explosive concentric, control the eccentric, 3-4 seconds down. 4 sets of 15

Activation work:
3 rounds:
McGill Crunch x 10
Single Leg Hip Thruster x 6
Plank x 15s
x-band walk x 15 each side

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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!

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carusom1

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

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  • 2 months later...
strongman1

This is a fine looking log, hope to see some updates soon :grin:

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