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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.

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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.

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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.