Operation Fix Posture/Rehab
 

9/26/08

Lots of foam rolling, hip mobility drills, short static stretches for priformis and quads, and front plate squats to get loosened up.


Front Squats - 85, 3 x 5

RDL's - 70, 3 x 15

super set with

Pushups - wide, 25, medium, 25, close, 17

Dead bug variation 1 - 3 x 10 per leg.

Static quad stretch, hip flexor stretches, priformis stretch.


good to be back doing shit again. gotta fix some posture issues before i get super back into full swing.


i got a vid of front squats i'll get uploaded.



i'll dedicate this journal to mister eric3237 :)

Awww...shucks,

Looks good pity. Nice and simple and to the point.

Front squats look EXCELLENT. See if you can stop pulling your head back like that though. Try and keep it neutral.

I take it the pushups were push up plus...if not do that or at do some "press ups" as well..just make sure to get that scapular protraction in and hold it a second.

You could have thrown in another scapular move as well. You don't need to save them for any "shoulder" or upperbody day. Just distribute them thoughout.


Looking good.

the reason my head is like that...is my hands are right under my chin...doing the cross grip :) i much prefer that to the clean grip.

the pushups were just pushups....but i did a bunch of scap pushups during warmups.

the rdl's were like speed rdl's. fun shit, i have missed them and hip extensions alot. and i'm learning to love front squatting :) i really don't see any back squatting in the picture for a long time.

i'll try to work out a program before i hit the hay tonight and fire it off to ya.

Cool.

Well if you don't feel comfortable with a clean grip then use straps tied on as handles.

did you receive my private message?

Just responded.

Very nice front squatting Pity.Hope some good time away from back squatting heals you up bro.

i hope so too....no need to compress the spine for awhile :)

I feel your pain man. I got to say the foam roling will make a world of difference. Good luck with everything.

thanks dude....i have fallen in love with the foam roller :)

9/28/08

lots 'o mobility...foam...hip flexor stretches...over/unders...band side steps...

front squats: 85 x 3, 95 x 3, 105 x 3, 85 x 9

flat bench: 140, 3 x 5

supine rows with scapular retraction: 3 x 10

ss w/

face pulls: 35, 2 x 15

prone trap raises: 2.5's 2 x ? lost count :) 2 x static holds.

dead bug version 1: 2 x 12

front planks: 2 x 1 min

static stretching, band walks...


rest periods were like 1-2 min everywhere, i was raring to go. time for shower, shave, food, couch.

9/30/08

sumos: 140, 2 x 5

stepups: 35, 3 x 10

MP: 70, 3 x 5

lying tri extensions: 20's, 2 x 10

prone cobras: 1 min.....40 sec.
ss w/
rear flyes with scap retraction: 5's, 2 x 10

dead bug: 2 x 15
ss w/
side planks: 40 sec. x 2 on each side.

sumos were kinda fun...definitely feel it more in the hips than conventionals. really explosive on the stepups, my ass/hams let me hear it afterwards. mp was light...but...it needs to be. very speedy..the rest was fun shit :)

finished with some static stretches and band walks.

excited for thursday...probably do some close grip board presses...it'll be my rotating day...i'll keep flat bench on the first bench day...and then rotate things in on the second bench day... rdl's will be staying put, but i'm gonna rotate the other day between sumos, conv, and rack pulls. front squats and stepups are definitely here to stay for quite awhile.

hope y'all are having a good day.

Everything looks good Pity. Very smart of you to realize you need to sort some things out, rather than keep pounding away. Its good to see you're having fun with it too.

I've also learned to love my foam roller, whether it loves me back is another issue :biglaugh:

thanks kanedog.

i never really gave posture much of a thought, until eric brought it up as a reason for some minor knee pain and my back problems.

I've been looking for a foam roller and just can't seem to find one. I picked up one of those things that kids use in the pools to see if it would work , but I think it's just to thin and not that strong. I have been using a medi ball for a few and that seems to work alright.

Those pool noodles probably wouldn't have the density you would need. I'm thinking they would just squish.

IronWorker

Basically, Yup

www.elitefts.com

not sure how their shipping is to canada though.

where do you get your xtend from?

What about here, Talo?

http://www.muscleup.ca/store/index.p...products_id=31

Thanks, E. Shipping is only $8 to my place.

I get my Xtend from Bulk Nutrition maily. Only $45 . It's only worth it if I get a bunch of stuff - other than that shipping is too much. I could go to GNC and pick up a big jug for about 65-70 with the GOLD CARD.

10/2/08

foam/mobility/front plate squats

front squat - 90, 3 x 5

3 board press - 160, 4 x 5

js rows - 80, 3 x 10

behind head band pulldowns - 2 x 20
db pressups - 20, 2 x 21

dead bug - 2 x 16
ARB - 15, 2 x 10


love front squats. 3 board was interesting...it is a very different feeling. didn't know where i would be at with js rows....that was quite speedy. ARB was damn tough....love it though. pretty good day.

I don't think you should be doing js rows right now. I think you should do either one arm dumbell rows, bench supported rows, or cable rows (with that thing you rigged up)..

Focusing on impeccable from and nice scapular retraction, depression on each rep.

werd, will do.

before i post todays workout....gonna post the overhead squat debut....with a large....11.2 pounds.

http://s219.photobucket.com/albums/c...MOV00149-1.flv

Damn, pity, good job!

Methinks somebody's core work has paid off. Most people can barely handle a broomstick the first time. Actually, most people CAN'T handle a broomstick the first time.

Is your left arm a little bit forward of your right, do you think?

thanks lovebug.

the only real issue i feel is one of my knees would lean in a bit at the bottom...it wasn't always the same one...and it wasn't every time...but...it's still there :)

Yeah, i thought i saw a difference in the knees...and then I didn't see it.

yeah in rep 4 the knee is <right there> :) it just flat out moves when i get to the bottom. the arms may be camera angle...but...i'll take a look in the mirror.

looks fine in the mirror...but that may have been because i was watching for it :)

10/3/08

mobility/foam/band walks/yada/yada/

oh squats - 3 x 5

stepups - 35, 3 x 12

rdls - 75, 3 x 15

pullups - 5, 3 x 5

hip extensions - 12.5, 2 x 13....statics, 2 x 45 sec.

and a couple pushups per arm with one hand on a bowling ball.


time for two days off...my ass is literally worn out.

Hey you'd probably like Renegade Rows. They're really a kettleball exercise but db's work fine. It's a plank variation where you get in a plank/pushup position on the kb's/db's an then row one. While maintaining the torso rigid of course and not using a lot of twisting to accelarate the weight. It helps to keep the feet kinda wide at first.

Also, as an alternative to barbell rollouts, if you have a regular old ab roller (cheap to pick) you can hook a band to one to provide resistance. Just whatever you can hook it to about around the same level as the roller. I got that from combatcore and it's very nice.

i have done the renegades many times...good stuff :) gonna work bar rollouts in next week.

Oh, yeah, now I remember :D

10/6/08

got some good rest the last two days. feelin good. got my xtend today...tried it out...also got a new little boombox for the workout room as my other one took a shit...it did last like...15 years though. got my little tricep rope for facepulls too :)

doing a 4 day workout...last week it was sunday/tuesday/thurs/fri...i think i can get away with doing the last two back to back, time permitting.


week 2, day 1:

foam/mobility/band walks/over unders/front plate squats

oh squats - 1 x 5

front squats - 90 x 3, 100 x 3, 110 x 3, 90 x 10

bench - 145, 3 x 5

chest supported rows, scap retract and depressed - 70, 3 x 10

facepulls - 25, 2 x 15

dips - 2 x 15

dead bug - 2 x 17

front planks - 2 x 1:45


shoulder posture is getting better. exciting. next week i'll graduate to deadbug version 2. the rows were interesting...went slow and focus on the scap.

3 videos today....since i don't think anybody saw my oh squat video but eric.

oh squat:

http://s219.photobucket.com/albums/c...MOV00149-1.flv

super butt wink squat:

http://s219.photobucket.com/albums/c...t=MOV00150.flv

normal front squat :

http://s219.photobucket.com/albums/c...MOV00151-1.flv

The butt wink wasn't as bad as you make it sound. Its there but I guess with your back problems you probably want your form to be absolutely spot on. Nice form on the OH squats btw ( I did see the vid but not until just now). You look very balanced and much more comfortable then most people I have seen trying to learn them.

IronWorker

i felt very flexible today...got some pretty good depth....but for my work sets, i stopped around parallel.

and thank you...you trying to oh squats iw?

IW is right. That was not bad at all. Your spine didn't really go past "straight" from what I could see. Way to be on top of things though.

That is sort of a wide stance for front squats..you'll have a bit of a hard time going low. I love the barefoot squatting..but with front squats I think it's permissible to have a shoe with a little heel lift if you want.

I still feel like a I see this sort of uneveness when you squat down. I can't really pinpoint it...

But GREAT JOB.

thanks...i'll narrow up the stance a bit on friday

Yes, I've done some OH squatting. Not lately but enough to know its tough stuff!

IronWorker

Nice workout ,Pity.