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Operation Fix Posture/Rehab



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  #91  
Old 10-17-2008, 04:22 PM
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most everything is good....lower back is kinda sore from the pullthru's...but i have not done them for quite awhile. knees/shins/ankles are getting a little better i think. i may ditch front squats tomorrow, tho i really don't want to. i think i've found my one and only true love...and it's hard to go without



i should have capitalized alot eh?
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  #92  
Old 10-18-2008, 09:45 AM
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10/18/08

foam/mob/plate/oh squats

front squats - 100, 3 x 5

three board press - 170, 2 x 5...4 had to dump it. :(

superset 1:
A1 - unilateral db shoulder press - 40, 3 x 5
A2 - db rows w/depression, hold at top - 3 x 7

superset 2:
B1 - bar rollouts - 3 x 8
B2 - behind head band pulldowns - 3 x 20

dead bugs...2 x 15



was feeling sluggish this morning...had to take some longer rest periods....3 board was real strong until the last rep...got 1/3 of the way up...dumped it. otherwise everything else was good...unilateral db's was kinda fun...good core activity.
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  #93  
Old 10-18-2008, 09:49 AM
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Did you just ditch it to the side? Stay safe my friend.


IDub
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  #94  
Old 10-18-2008, 09:51 AM
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no ditched it on my safety catches...it was loud
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  #95  
Old 10-18-2008, 09:52 AM
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What percentage of your 1RM or 5RM bench press do you use for board pressing?...if you're going to do sets of 5.
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  #96  
Old 10-18-2008, 10:21 AM
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well the first 3 weeks it was real scientific......i just added twenty pounds to what i did for 3 x 5 my first bench day of the week. next week is going to be a mini deload...where i will find my 1rm on bench....and then the 3 weeks after that will be band work...and then i might hit floor presses...and then back to 3 board or 2 board.

i would like to keep the first bench day of the week flat bench. because i just plain don't like incline...but i might just alternate between any of the above.
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  #97  
Old 10-18-2008, 10:56 AM
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Cool, thanks. I want to start doing board presses and floor presses. I'm not a fan of flat bench, but it's kind of unavoidable if I want to compete in the future. Better to not get behind from the start...
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  #98  
Old 10-18-2008, 11:09 AM
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BTW, Pity have your tried doing any walkouts with planks such as how McGill prescribes?

I dont know if you are ready but you don't have to walk your hands out that far. I started putting weight on planks (just because I like adding weight to things ) but then started with the walkouts and it made the weights seem wimpy.

So this is like rollouts in a way...except sustained...very awesome.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #99  
Old 10-18-2008, 11:22 AM
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I'm going to move on to floor presses in a few weeks . Next week I'm going back to decline.

Nice lookin workout as always , Pity
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  #100  
Old 10-18-2008, 08:46 PM
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thanks ALOT TALO

eric i have not tried that yet...i let my parents borrow my book....so they could get a good look at some exercises to do...but they will wimp out...of course i'll give it a look tomorrow.
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