I don't know about that... I can't think of a single instance when I thought "damn, this guy has such poor glute flexibility!" because, frankly... I have no idea "how that looks". In fact, considering how much we as a society sit down on a daily basis and stretch our glutes, I find that VERY difficult to find/believe.
Stretching and foam rolling my glutes are the SINGLE BIGGEST FACTOR in helping me hit atg with a straighter back.
of course it may have been just in my case... but consider this: when your but winks, your glutes are not stretched.
some people say you need flexible hamstrings to squat deep because the hams will pull on the ass and tuck it under.
well... nobody ever thinks about the ASS being tight and pulling the LOWER BACK and thus making it round.
im serious!
somebody posted an amazing video a while back of some coach making these kids stretch their glutes with a "pidgeon stretch" except the front leg was placed on a box. and instead of leaning far forward to enhance the stretch, he was to arch his lower back as hard as possible. this puts the muscle in the same position as it is when squatting, and the stretch is awesome.
Bench Press 45 x 10 >> 2min rests. 95 x 8 >> Didn't expect to be able to get 220x6. 135 x 5 135 x 3 155 x 2 185 x 1 205 x 1 225 x 1 235 x 1 220 x 6 PR 220 x 5 220 x 3
Incline DB Bench Press 50's x 15 >> 60sec rests. 50's x 12 PR
Chin Ups BW x 5 >> 60sec rests. +30lbs x 3 +55lbs x 1 BW x 12 BW x 8 PR BW x 6 PR
Pull Ups BW x 3 >> 60sec rests. BW x 3 >> Uhhh yeah these are pretty tough after high rep chins.
Lateral Raises 25's x 3 >> 60sec rests. 30's x 2 >> Keeping 30's for all work sets now! 35's x 1 30's x 12 30's x 12 30's x 12 30's x 10 30's x 8
Cable External Rotations (left side only) 25 x 12 >> 60sec rests. 25 x 12 25 x 12
I'm pretty sure I'll hit my goal of 225 for 3x5 on bench before I leave for Europe.
I've failed at 40 push ups. I think i failed in under a minute though, so I can prob hit 45 in a minute Bench bwx15... maybe 15 BW pullups. I think so. I've been working on pull ups lately and getting good at them. they feel seriously awkward at first but your body gets used to it and they start to feel really good!
Squat 135 x 8 >> 2min rests. 135 x 5 185 x 5 185 x 3 225 x 3 245 x 1 275 x 1 295 x 1 315 x 1 280 x 6 280 x 6 280 x 6 PR
Sitting Leg Curls 160 x 12 >> 60sec rests. 160 x 12 160 x 12 PR
S/L Hack Squat Calf Raises BW x 15 >> 60sec rests. BW x 15 BW x 15 BW x 12 BW x 12
Hanging Leg Raises 10 >> 60sec rests. 10 10
Pendlay Rows 45 x 10 >> 90sec rests. 95 x 5 135 x 5 155 x 3 195 x 8 PR 195 x 8 PR 195 x 8 PR
Cable External Rotations (left side only) 20 x 12 20 x 12 20 x 12
Squatted today instead of tomorrow since I won't have time tomorrow. That makes this three workouts in a row. Next workout is Friday. This rest will feel good, especially since Thursday the bulk of my final projects and exams are due. ALMOST DONE WITH COLLEGE.
Bench Press 45 x 10 >> 2min rests. 45 x 10 >> Will attempt 220lbs next workout! 95 x 8 135 x 5 135 x 3 155 x 2 185 x 1 205 x 1 225 x 1 215 x 6 215 x 6 215 x 6 PR
Incline DB Bench Press 50's x 15 PR >> 60sec rests. 50's x 8
Weighted Chin Ups BW x 5 >> 2min rests. +30lbs x 2 >> Still stuck... +55lbs x 5 +55lbs x 5 +55lbs x 3
Pull Ups BW x 9 PR >> 60sec rests. BW x 5
Lateral Raises 25's x 3 >> 60sec rests. 30's x 2 35's x 1 30's x 12 30's x 12 30's x 12 30's x 10 30's x 8 PR
For the last two workouts I didn't really have that "I can't wait to lift feeling" but I'm still hitting PR's. I hope the feeling comes back. Because when I have it, I always PR for a while.
Goal is to hit 225 on bench for 3x5 before I leave for Europe on June 1st. I got a month to get there.
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