JK vs BigRed
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<p>Omar Isuf has been doing some primo videos on mobility lately. </p>
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<p>Link that vid you used bro, always keen to check out new stuff</p> -
<p>I've done these ones so far and then used stuff from them where I see fit</p>
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<p>Trying to find the other two. They arent in my youtube list as I think I viewed them direct embedded to an article on testosterone nation website</p> -
<p>Day 2 Week 3</p>
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<p>Warmup was a 1km row then vibration machine. Some light calf raises, light deads and decline crunches.</p>
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<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x120kg, 10x135</p>
<p>Straight leg deads - 20x60kg</p>
<p>Machine row - 5x140(pounds), 5x145, 5x150</p>
<p>Pullups - +15kg x 5, 5, 5 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x90kg, 5x90, 5x90, 4x90, 4x90 (bit disappointed but prob didnt have long enough rest time)</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Pretty good session. Noticed yesterday than top abs are back and ones below noticeable as well. Prob not eating enough as weight has dropped slightly too.</p> -
<p>Hold on... Abs are meant to be individual muscles rather than one slightly curved area!!? what black magic are you talking JK!!!</p>
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<p>one day, one day!</p> -
<p>20mins on the bike again today then some mobility work mainly focusing on hips and shoulders using rubber band stretches. The 20mins on the bike just flies by as I search through youtube vids looking at new stuff to do</p>
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<p>Tried a few of the shoulder ones from the vids linked below. Hips stuff was from Omars and Bretts ones previously linked</p>
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<p>I found by the end of it I could do a proper front rack (using a clean grip as opposed to cross arms) with very little discomfort. Still a bit tight but way better. That what is was. Could never really get to this prosition before. Triceps could still come up a bit higher still so will do some more of Kelly Starretts stuff in future workouts</p>
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<p>(not sure why this one shows as a link and not a direct vid)</p>
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<p>Also did some abs work - 3 sets hanging leg raises, 3 sets hanging leg raises with side twist. 2mins vibration machine to finish.</p> -
<p>that shoulder and back stuff is magic aye. I'm a big fan of using the bar (in the rack) to compress my traps and also to hit my lats - seems to get that extra bit of mobility that stretching and even rolling out doesn't quite achieve. Fro me at least.</p>
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<p>Chur for sharing these, will watch them tonight.</p>
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<p>You should look to give overhead a hoon JK, reckon they'd be right up your alley with that mix of technique and strength. Just don't go lifting heavier than me aye!</p> -
Damn you guys take this to another dimension.
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<p>Bro it can look pretty hardcore but it's really accessible stuff. If you've ever had any issues with shoulders or upper back in particular this shit is gold. What I thought was a rugby related shoulder issue is actually a lack of flexibility from being a bench hero for years. Plus thinking that doing as much back work as chest work equalises things. Not quite the case unfortunately.</p>
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<p>I'm into a certain type of lifting and if I want to do it well, and safely, this is the stuff I need to work on. ha ha all started with front squats and wanting a good rack position. Watch out bro, that's a gateway lift!</p>
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<p>Maybe target your worst area and see if a few weeks of effort makes a difference? Umm you won't get your money back though :whistle:</p> -
<p>The mobility work makes a HUGE difference.</p>
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<p>Not sure how I will go back to my 5 days lifting programme I've been doing for years unless I add 15-20mins to my workouts each day to add in mobility stuff.</p>
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<p>Sure makes your warmups way more meaningful than a few mins cardio to get blood pumping and a couple of hopeful stretches!</p> -
Week 3 day 3 and a very quiet gym mid arvo<br><br>
Warmup was 5 mins ride and vibration machine for 1min. Then some hip mobility work.<br><br>
BB clean and double press - 5x45kg, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x130, 10x140 (stoked to get 10), 100kg x10 (paused).<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x84kg, 5x84<br>
Pullups - 12 reps (easiest ever, first couple were almost muscle ups)<br>
CG bench - 8x70kg, 8x75, 8x75<br>
Single arm cable curls - 12x20kg per side, 12x26, 12x26<br>
Rope hammer curls - 5 sets of 10 @ 38kg superset with tricep push downs 12x68kg<br>
Dips - 15, 20, 20 reps<br><br>
Pretty good week. Still struggling on the clean and double press, 2nd rep real hard work after 3 or so reps. Squats going good thanks to the extra mobility -
<p>Week 4 Day 1</p>
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<p>Training session after ANZAC dawn parade then got some work need to do so going to the office while its quiet.</p>
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<p>Warmup was 5mins ride then mobility exercises with rubber bands and a roll.</p>
<p>BB clean and double press - 5x45, 5x47.5, 5x47.5<br>
Squats - 10x115kg, 10x125, 10x135, did some extra with a deep pause - 10x100k, 10x60, 10x60<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x81kg then 4 sets of 5 x84<br>
Pullups - 10,9,8 reps (aim is 25 reps total today and usually add weight but no weight belt to be found so did unweighted with 30sec rests)<br>
BB bench - 5x90, 5x90, 5x90<br>
Machine bicep curls - 5x47kg, 5x47, 5x47<br>
Farmers walk - 2 laps of the gym with 42.5kg DB per side.</p> -
<p>Prob 170ish but havent tried it so really just guessing until I do it.</p>
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<p>I often will rack up a heavier squat for a single or towards the end of my workout. Actually did a 160 today but didnt include it above as not really part of the programme and depth wasnt great. But could move the weight!</p>
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<p>Made really good squat gains over the last couple of months. I think the knee sleeves give me added confidence. Plus better warmups and mobility work. And a lot of volume at the moment with squatting 3 times a week</p> -
<p>You want at least a good 6 weeks between any 1RM attempts imo. Hitting high volume and mixing it up with heavier singles and pause variations will get your 1RM up waaaay faster. Plus volume sorta counts as cardio!</p>
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<p>Day 2 Week 4</p>
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<p>Warmup was a 1km row then vibration machine. Some light deads and decline crunches to prep for lifts</p>
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<p>BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x55</p>
<p>Squats - 10x120kg, 10x135 Plus two extra sets of 10x80kg paused</p>
<p>Straight leg deads - 20x60kg</p>
<p>Machine row - 5x140(pounds), 5x150, 5x150</p>
<p>Pullups - +15kg x 6, 5, 5 reps</p>
<p>BB bench - 5x90kg, 5x90, 5x90, 5x90, 5x90</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Pretty much same as last week really. Cant add weight every session!</p> -
Funny thing is that I've not been overly sore from my workouts over the last few weeks and not too sure why. <br><br>
Usually I get pretty major DOMS from squats but only really notice it walking up stairs. I think this high straight leg deads help a lot. They are labelled as the "tonic" in the programme. <br><br>
I'm definitely growing tho, noticing some major changes in shape of quads -
<p>Probably have gotten used to the depth and volume you've been cranking for the last wee while. Pause squats are a good'un if you are looking for some DOMs. You train at a good clip and that can be another factor with DOMs imo. </p>
<p>Can always fall back on 10*10 squats at 100kg if you are really keen to feel some next (5 days!) pain :whistle:</p>
