Samoan: I was referring to the fact that you mentioned C&J as though it was a bad exercise for you. I was trying to say that it is very hard for it to be a bad exercise as without good technique there will never be enough weight on the bar to do damage. Guess we both need to go back to comprehension school
I've changed my training back to upper/lower after a month of splits. I was missing too many days as soon as work started interfering so need something that will cover more each session.
110kg x4 (all three sets were nice and easy done continuous tension style)
2.5kg x5 15sec
2.5kg x5 10sec
2.5kg x5 10sec
55kg x8 (trying to get the middle and lower traps incorporated in this so that I have a better recruitment pattern)
Next upper session will be all closed kinetic chain exercises.
W holds are basically a mid and lower trap exercise the physio gave me.
Take a weight in each hand and then raise above your head. Bring your elbows down and back and do the same with the scapular. Once you have all the muscles in the back tensed tight you squat down and over (not unlike a BB row position) such that you are holding a tensed position with your lower and middle traps to stop your hands rotating forward.
I do them for a count of 10-15 and then relax and reset.
Samoan: If you load them progressively (longer time, more reps, more weight) then yes they can be. But the idea of them is to actively recruit the middle and lower traps and the rhomboids, so it isn't meant to be a primary exercise, more like ancilliary.
Tried to post last nights workout last night but it didn't take. Stupid internets.
Tried box squatting for the first time in 4-5yrs and liked it. Amazing the difference between ~100 degrees knee bend and ~135 degrees knee bend for weight. The box squat felt light and manageable in comparison.
Box squat (21" so as to allow parrallel squat)
160kg x1 (split pants again and I wasn't getting that 2nd rep)
Single leg SLDL
57kg x7 (these got better as I went on. I put that down to loosening up in the hammys which were initially tight)
Standing calf raise
Single leg calf
Samoan: The shorts are made out of some sort of acrylic that start to statically cling to you when you move around. So basically they pulled tight in the bottom position when they should have ridden up the leg. I'll wear my old footy shorts from now on.
El Freako: I'm not fat, I'm big boned. That pulled the shorts tight.
Skeptic: It does make you lose concentration though. Guess we are the only ones that squat low enough to know about this!
El Freako: fat arsed bastard! (that squats as low as Skeptic and I)
Lionheart: Yes I can just see the convo at the store explaining why I need so many pairs of shorts.............
Thanks for dropping by guys!
Trained upper body last night. I don't just need a replacement pair of shorts but I also need a replacement chin/dip rope. It broke in the middle of my workout and was only subsequently long enough to hold one plate. Oh well.
40kg x3 (rope broke on third rep)
--------missed set due to breakage
Incline Bicep curl
OH tricep ext
Samoan, Lionheart, Philo: Yeh I was pretty happy with the chins and dips, would have been happier if the rope hadn't brocken.
Thanks for stopping by guys!
I got changed to lift last night but was really tired. So I just did a really short and light session.
80kg x5 (didn't feel right)
No soundtrack last night. Just me and the wind.
^^ Well having a full time job that has actual impacts on your future and ability to pay your mortgage does tend to be draining from time to time. Far more stress in a real job than any degree or part-time/casual job.
Plus my boss' boss' boss was here yesterday. So you have to make a good impression.
If I didn't train on the days I didn't feel fresh then I'd probably train once or twice a week. Just yesterday all I wanted to do was lay on the couch.