9/2

incline bench: 3RM - 150 x 3

ng bench: 110, 2 x 9

lying tri extensions: 15, 2 x 9

oh shrugs: 80, 2 x 10
facepulls to neck: double mini band, 2 x 20

nick t's tight rotations, 3 x 10 sec.
double leg lowerings: 2 x 5

i was hoping for a little more out of my 3rm...but eh...couldn't stay tight.

Your the man :D

you are ALOT of man.

How are the tight rotations? I tried his upright birddogs a while ago and I didn't think they were anything special.

i felt it....a little. it's a good idea...but i don't think it's super challenging...weighted maybe....i'd like to try out the swiss ball with water in it idea too.

i also tried the superdog...and....eh. :)

i like his stuff most of the time...it's very "common sensical"...the only thing i didn't agree with was his shoulder posture blog entry about how we keep the pelvis in neutral but not the shoulders. i personally like my shoulders back from neutral all the time, just to be sure my RC tendons have enough space. i'm even anal about it while sleeping :)

the cool thing about the tight rotation was...with shirt off...looking in the mirror....i could see each side of my abs "activate" and then turn off, etc. :)

I didn't care much for his posture blog post either.

But yeah, alot of his stuff is sort of common sense/functional. He is hit or miss though with some of the ideas he has.

I actually like the superdog, it does help to eliminate ROM coming from the lumbar. But thats reall only a problem if you have problems with lumbar stability.

Swiss ball with water is a good idea. I think a pillar of pain would be good for that too.

pillar of pain is the wins. :)

his ytwl post was good too...it does work really well on the swiss ball, i can feel my body wanting to be able to extend from the lumbar....but not being able to...which is cool.

9/4

high bar free squats - 3RM - 160 x 3

king deads - 60, 2 x 10

pullups - +20, 2 x 5.....+17.5 and miniband x 5

swissball crunches - +35, 2 x 20


watched this video yesterday:


i thought it was a great explanation. and i didn't know he was affiliated with titleist...which is also cool.

king deads felt great today.

Looking good pitski.

thanks i dub. i think i might have another two weeks of 5 reps on pullups before i can't add weight....so i'll probably drop down and do 5 x 3 until i plateau. i've never tried 3's....so it'll be fun to see how high i can get.