Bands, Boards and a little bit of Ego lifting

[MyEgoProblem]

Currently lifting stuff...see current posts

[MyEgoProblem]

Day 1:

A: +(p)rehab band work.

Back squat- 3x5 (100kg)
... almost felt like i had nothing on my back, once i loosened my shoulders up.

Flat bench- 3x5 (70kg)
.. flew up, form was smooooth, nicely timed tuck and flare.

Pendlay rows- 5x5 (80kg)
... almost cracked my sternum :P thought i had misloaded it light. lol.

"rippetoe" skullcrushers - 3x10... (20kg)
... started real light to get used to it with the shoulder extension.

Rear cable flies- 3x10... (3.75kg)...
...oooh, the burn! much preferential to db's right now :P

Calf press- 3x15 (ZERO)
...skipped these... meh.

Will update for wednesday! overall, i started a bit light tbh, but better that i get a run up and not fail on my second week!

Happy Ego lifting guys!

[PressingMatters]

Welcome. You had some decent lifts there before FUBARing your shoulder.

I know that feeling - starting again after a long layoff and feeling weak as a kitten!

What is a Rippetoe skullcrusher (I obviously know Rippetoe, but not this exercise)?

[MyEgoProblem]

Welcome. You had some decent lifts there before FUBARing your shoulder.

I know that feeling - starting again after a long layoff and feeling weak as a kitten!

What is a Rippetoe skullcrusher (I obviously know Rippetoe, but not this exercise)?

Cheers matey, hoping to get back on that level again!

Erm, they are basically the ones where you let the bar travel back behind your head, and your shoulder moves back and forward with flexion and extension ... unlike the regular ones that are purely elbow flexion/extention.

https://www.youtube.com/watch?v=-rh3MHnRI_I @about 10 minutes in.

[dency45]

subbed

[Goin]

Day 1:

A: +(p)rehab band work.

Back squat- 3x5 (100kg)
... almost felt like i had nothing on my back, once i loosened my shoulders up.

Flat bench- 3x5 (70kg)
.. flew up, form was smooooth, nicely timed tuck and flare.

Pendlay rows- 5x5 (80kg)
... almost cracked my sternum :P thought i had misloaded it light. lol.

"rippetoe" skullcrushers - 3x10... (20kg)
... started real light to get used to it with the shoulder extension.

Rear cable flies- 3x10... (3.75kg)...
...oooh, the burn! much preferential to db's right now :P

Calf press- 3x15 (ZERO)
...skipped these... meh.

Will update for wednesday! overall, i started a bit light tbh, but better that i get a run up and not fail on my second week!

Happy Ego lifting guys!

Good job! Don't skip calves tho :-)

[MyEgoProblem]

Good job! Don't skip calves tho :-)

Cheers mate!

I've got 18" cold, 19"pumped calfs.. The curse of the been the "fat guy' for years. ;-)

Plus my left ankle has been jacked up for 20years, and has limited dorsiflexion which really annoys me on calfs press.... One goes deeper naturally if I dont pay attention.. Lol

[MyEgoProblem]

Daily grind!

5x20 shoulder dislocates.
3x20 band Pullaparts, varying angles
2x20 band Facepulls
3x15 therapy band, 'Laterals' slow Negatives

Foam rolling of the lats, upper back and titties baby please. And lacrosse ball in the ant delt and pec minor... /cryingmanlytears

And 45mins on the laying down bike.. @7rpe, listening to pantera to get my mind off how damn boring cardio is.. I think its gonna be hiit on Thursday.

Probably won't post this kind of cack for my off days very often .. Just deciding on the format ;-) and trying to get into a routine of updating this mess.

[davisj3537]

[MyEgoProblem]

Smoooth move fella! :-)

[MyEgoProblem]

B:
Deadlift- 3x5 (120kg) yeah.. smoked these, could have repped for an easy 20... Probably the easiest reps ive done.. CONSIDERING DOING THESE FROM A DEFECIT (15KG BUMPER)

Incline bench- 3x5 (60kg).... cannot find the bar path that suits on this for grip width. Almost feels like im doing an incline jm press.. NEED TO VID FORM TO FIX haven't done in an age.

Lat pulldown- 3x8-10 (55kg) hit 12s with a lot of room to spare..

Ezbar spider curls- 3x10 (20kg) Took these slooow as I knew it was light af, My fave curl variation.

Facepulls- 4x10 (20kg) hit like 20reps per set with reps in the bank, Mid traps + r delts on fire!

Hammie Curl- 3x10. (50kg) nice tight squeeze, always gives me a cramps :-)

Abs- 3sets, bw, 1shy of failure on decline bench.. Didn't count. Oh well!

[PressingMatters]

Incline bench- 3x5 (60kg).... cannot find the bar path that suits on this for grip width. Almost feels like im doing an incline jm press.. NEED TO VID FORM TO FIX haven't done in an age.

What degree is the incline? I use a 45deg incline (though I arch my back a bit, just feels the most comfortable) and find touching very high works best.

[davisj3537]

Killed those DL man.

[MyEgoProblem]

Killed those DL man.

Cheers mate! Held last rep at lockout for time and Almost tore a callus off on each hand as it started slipping.

What degree is the incline? I use a 45deg incline (though I arch my back a bit, just feels the most comfortable) and find touching very high works best.

Ideally I would pull a bench in the rack and set up @30' as that suits me and doesn't affect my shoulder, type 2 seperation(permanent, for all intents and purposes) but I gotta use the 45' set bench 90% of the time.. And i gotta be careful obviously.

Flat i touch sternum, and incline my aim is about an inch above the nips atm. But gonna have to fine tune this.... Will be keeping weight as is until I sort it, cos I just can't risk a real trip to snap city, I likely won't get back a third time.

[MyEgoProblem]

U And so it begins, log week 1and I'm skipping workouts.... . Won't be in that gym until Monday now. work shifts have changed.

Unhappy to say the least.

[davisj3537]

It's only a few days in a lifetime.

[MyEgoProblem]

It's only a few days in a lifetime.

Its the principal tho chief!
Week 1. Setting a bad habit..

Might just go tonight and smash out the compounds... And turn up for work Sweaty and stink the place out. :-)

[davisj3537]

Its the principal tho chief!
Week 1. Setting a bad habit..

Might just go tonight and smash out the compounds... And turn up for work Sweaty and stink the place out. :-)

I've totally done it with no shame. lol

[MyEgoProblem]

To be totally honest, I think I over estimated the numbers I should be starting at :-( not that I cant lift the numbers, I can and with only a little effort strength wise, but, that i'm sore af in a not very good way in my shoulder that is getting physio.

Gonna have do dump some weight. Check Myego (sorry ;-)) at the door and ease back into any thing that uses my shoulder.. Which is basically EVERYTHING.

Not even mad guys, not even mad.
Thinking longevity in this iron game over piling kilos back on the bar! Why would I want to snap my **** up and be out of the game. No one cares what I lift but me...

Yeah my numbers are gonna "suck". But a 2/4/5 total is pretty mediocre any way...

Squat. 100kg
Dead. 100kg
Bench. 60kg
Incline. 40kg.
Pendlay. 60kg
Pulldown. 60kg

These should feel good to me. And not give my shoulder any issues. At least they didn't on warm ups..

Slow is smooth, smooth is fast.
Perfect reps practiced perfectly.

Time to get head around this shyt. Onwards and upwards.

I've totally
done it with no shame. lol

Not doing it Again.. I feel rank now! Lol.
Must get shower asap..

[MyEgoProblem]

Tonight was an odd one! But in a good Way! :-)

Basically I felt like I was hitting a speed/power day, with these lower weights.. Working on form, speed and explosiveness. Deliberately over warmed up, Clean reps 4life!

Warmup..
100 band Facepulls
50Bi curl 50tri ext light overdpeed band work to wake elbows up..
40 Cuban press, 5kg baby bar.

Squats..
Bar x10
60kg x8 x3. 3second pauses to get loose
80kg x5
100kg x3
120kg x1
140kg x1
*100kg x5 x3. Fast AF, bar would have launched off my back lillebridge style had I not had it bent over my back so hard..

Bench..all Superset with band Pullaparts.
Bar x10 x3
30kg x8
40kg x8
50kg x 6
60kg x3
70kg x1
80kg x1
90kg x1
*60kg x5 x5
Again fast AF, all clean, all in the groove, shoulders felt fine.. No bad stress. The quickest I've ever moved 1wheel. #mediocrity

Pendlay rows...
40kg x 20
50kg x 15
*60kg x 10 x3
80kg x3
Freshly bruised sternum crew checking in ;-) Did a joker set @80.. Just for the feels.


EZ Laying tricep extensions
10kg x 20
*20kg x 15 x 3
Too easy..super short rest . Left a load of reps in the tank. Longhead pumped to f.

Facepulls.
*15kg x 20 x5
Did extra sets to counter the extra bench warm ups I now need..

Calf raise..
Bw x lost count.. But slow deep paused reps..

RESISTANCE BAND IS LIFE, RESISTANCE BAND IS LOVE.

[davisj3537]

I should probably take a page out of your book on slow is smooth, smooth is fast/clean rep MO.

[MyEgoProblem]

I should probably take a page out of your book on slow is smooth, smooth is fast/clean rep MO.

Just seems sensible to me man..

I just can't see the point in piling on plates with dirty form while building strength.. You only teach your self to lift dirty and build bigger sticking points if you always try to grind thru them.

Admittedly every one needs to learn to grind some comparativly heavy weight imo, but grind with the least form breakdown possible.

Some times you just gotta slow down, take a step back and evaluate your ****. If your form isnt smooth any more .. Drop some weight and smash out some fast, explosive, perfect reps and rebuild, you only get stronger from a little periodisation ;-)

^ basically taking a reset like you prescribe in f5 but for 'technical' failure. Instead of just mechanical failure (not hitting prescribed reps..).

Gotta say you really need to know your self and your body to be able to regulate this way properly, and I can't say many on novice routines know their form well enough to be able to do this efficiency and not do it the second they feel Crap from not sleeping enough ect or wait till they staple them selves on bench.

Slowly warm up
Smooth form
Fast reps
Take a step back and keep your work clean

Unless you're trying to wreck your self for a Dr exam! Then jerkey, loose. Overly heavy upright rows and flat back benching ha ha

[davisj3537]

Just seems sensible to me man..

I just can't see the point in piling on plates with dirty form while building strength.. You only teach your self to lift dirty and build bigger sticking points if you always try to grind thru them.

Admittedly every one needs to learn to grind some comparativly heavy weight imo, but grind with the least form breakdown possible.

Some times you just gotta slow down, take a step back and evaluate your ****. If your form isnt smooth any more .. Drop some weight and smash out some fast, explosive, perfect reps and rebuild, you only get stronger from a little periodisation ;-)

^ basically taking a reset like you prescribe in f5 but for 'technical' failure. Instead of just mechanical failure (not hitting prescribed reps..).

Gotta say you really need to know your self and your body to be able to regulate this way properly, and I can't say many on novice routines know their form well enough to be able to do this efficiency and not do it the second they feel Crap from not sleeping enough ect or wait till they staple them selves on bench.

Slowly warm up
Smooth form
Fast reps
Take a step back and keep your work clean

Unless you're trying to wreck your self for a Dr exam! Then jerkey, loose. Overly heavy upright rows and flat back benching ha ha

Agreed man

[connorpat1995]

subbed

[MyEgoProblem]

Got time between shifts today to train! Tail end of a hurricane, weather is terrible even for England ha ha. Didn't want to travel all the way home so hit the gym instead. ;-)

Front squats.
Goblet squat warm ups. 20kg db x20.
40kg x10 x2
*60kg.. X 5 x3
Well, could have hit about a thousand reps if I trusted my shoulder more! Will add a pause until weight gets up.

Incline bench.
Bar x10 x3
40kg x 5
*50kg x5 x2
Got fed up of my bar path so I just took the bar off the rack in a temper tantrum like a 3 year old not getting candy! and pressed it over head for a dozen easy reps. Wtf my press > incline..
This needs rectifying!

Lat Pulldown
30kg x.... Lost count
40kg x15
50kg x 10
*60kg x8 x3
Started out wide overhand. Swapped to Ez attachment for semi supinated chins then swapped for the close v-grip.

Sldl. Ed coan style, pulling from out infront.
60kg x12
80kg x10
*100kg x8 x3
Grip was getting a little slippery and forearms burnt.. Slow eccentric so a long time to be gripping... May have snapped off a few dick dragger Shrugs on last set.. Lower back is my weak point in a reg deal (my rack pull sucks as evidence) so sldl is the closest I can get to the movement from the floor but also take my quads out as my leg drive gives me my real speed on reg deads.

Cable Rear fly
2.5kg x 15
*3.75kg x12 x3

Ezbar spider curls (facedown incline bench)
8kg db x20
*20kg x15
Some one sniped my bar while I got my drink bottle filled up...******* not like I left my wraps on it at the bench or any thing....

Incline db curls
*12kg x 12 + 4 + 3 rest paused 1shy of failure
I'll be honest, loved these ;-)

Slipped abs.... Gonna plank and watch TV, then pull the wheel out for a set and then cry my self to sleep!

All in all a good day. Everything barring my incline lol. Gonna fix that, even if it takes me 20sets with the bar on Monday!

[MyEgoProblem]

Incline bar path fixed!.. set my phone up on the cable stack to video my self.. was bugging me so i went in on my off day to sort it, weight kept low as you can see in video, and balanced out with some facepulls <3.

Moved grip out 1 finger width and found my touch point.. ;-) BUT putba 10kg plate under the foot of the bench and changed the angle a few degrees.. From 45 to maybe 35 at a guess .

oddly enough it seems that was the money maker.. Shoulders just didn't like the angle! Still weak af at it tho ;-)


got my tuck and flare timing down just like on flat to protect my shoulders at the bottom and no get "that" feeling nobody wants..as you can see looking at my elbow rotation mid lift.


may aswell post my flat bench form here too! arch is usually a bit bigger but that bench in particular is skinny as hell and my upper back is too wide haha

Any critique is welcome, other than "loose weight fat ****!" haha, in the process, journey is quite long on that front :P

[davisj3537]

When I said there was nothing to critique the other day I meant it looks solid. At such a low weight you've got the form drilled down. In a few months when you get to heavier weights it may start to show actual issues, but your building from the ground up method looks to be working fine.

[MyEgoProblem]

I only added the flat vid here in the edit... because it wasnt here lol, the rest of the post about the critique was up already for the incline form (because it was almost a jm press, it was that out of whack) incase i was blinkered and missing anything significant :P

So long as my grip and conversely touch point is solid, i can replicate this each rep and then i can feel my way thru from that and not rebuild my form all jacked up and dangerous.

These vids are only taken with the bar (or 10kg plates) so i can see the full motion for a "template" i can compare future vids to if that makes sense xD

Will be taking videos from both a and b sessions with my working weights on the bar ^^ but from last video i took of about 90% my flat form look that same as that but with some legdrive and slower barspeed.

Do appreciate you taking the time to view them tho sir!

[MyEgoProblem]

Back squat.
60kg x 10 x2
80kg x 6 x2
100kg x 3
120kg x1
140kg x1
160kg x1
*100kg x5 x3 paused.
Decided to pause my working weight to make it a little more difficult... Still flew up like an empty bar.

Flat bench. (SS band Pullaparts)
Bar x10 x2 pinkies on ring
Bar x10 x2 max legal
Bar x10 x2 cg
40kg x8
60kg x3
70kg x3
80kg x1
90kg x1
*60kg x5 x3 reg grip, super fast reps.
Different grips to warm up, all felt solid and seemed to help get my delts to come alive.

Pendlay rows.
Bar x10.. parallel bor
40kg x 10 x2 parallel bor. good slow stretch
60kg x 3
80kg x3
100kg x3
*60kg x8 x3
Awkward to warm these up, working weight is light af for my back, but not pushing shoulder too hard yet.

Laying Ez tricep extensions.
*20kg x15 x3
Short rest, reps in tank. Even light, with the huge deep stretch and kinda slow neg, I know I'll feel these in the long head tomo.

Facepulls. <3
10kg x 20
*15kg x20 x5
Used double rope attachments for longer rom for external Rotation without hitting my self in the forehead... External Rotation improving.

Abs. (landmine 180s)
10kg x10 each way
*15kg x 10 each way x3
Such an underrated exercise imFo

]Calf press.
Stacked cable leg press @200kg, and smashed out 50reps in 3sets... Actually felt a good burn..

Not a bad day.. All felt in groove.. Incline gonna stay same for a week and judge feels on the fly. Probably add some formating for next weeks logs and do them on pc not phone to make them look more accessible.

Next week: in kg.
Bench 62.5
Incline 50
Squat 105
Fsquat 70
SL Dead 105
Pendlay 62.5
Pulldown 65 (unless I can pin a 2.5 to stack)
Skulls fpull, ez curl all going up 2.5
Volume probably gonna be a little higher than usually prescribed due to over warming up. That's just how I like to warm up.

[davisj3537]

Your warm ups are interesting. I can see some clear benefits to it. Did you come up with this on your own or have you read about other people doing it?