Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
I thought so, but he already does BSS, so i was confused..... and other variation should be called lunges....
I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.
BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1
Training upper body and recovery lower body.
Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain)
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)
Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.
Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.
As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over
Why is this?
I made a mistake actually I didn't watch the video and thought you were talking about a different exercise. The TFL is the dominant abductor in most cases though, but apparently not in that range of motion. Also that exercise is great because it's a mix of abduction and external rotation.
Pretty much I was kind of a cunt and assumed I knew what you were talking about because I researched glute training a lot. But I've actually never seen that exercise, and from trying it just now it seems to work very well. Definitely will add it to leg day warmup.
Thanks for calling me out lol
). Glad you like it.
As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over
I would throw in seated band abductions with a thick band you can do for 10-15 reps. If you lean forward it isolates the glutes superbly.
I don't like this exercise tbh. I did it for a little while and it fucked up my hips made my snapping hip syndrome worse. Also this makes the glutes stronger? I thought the glutes are mainly responsible for pushing the leg back, isn't this more for hips and side of thigh?
Completely ignorant of tempo sprints but i'd like to learn more
The Charlie Francis approach is to use it as active recovery, so if you have a nice footy oval nearby you could just do something like: [run half:slow jog half]^4-6x on your rest day after a dynamic warmup (your choice). The run part should be up on your toes with strong arm swing but not too crazy, ~7 RPE. The slow jog should be essentially walking pace. That would shred the fat off and actually doesn't tire you out for the next workout as much as you'd think, once you've done two or three sessions.
Once you get more advanced you can either do more laps or go a bit harder, lots of room for progression. Also, if you have a sled at your gym, that's another good option for HIIT.
Thanks acole. There are loads of ovals etc around. Nearest one is usually used for soccer most nights but it's no biggy to find another one, esp since im driving to the gym and there are more around there. this is my training schedule (for the last, wanna say 8-10 weeks it's been?): I train every other day (EOD)
Day 1: Volume squats
Day 2: rest
Day 3: upper body (ohp & chinups), recovery squats
Day 4: rest
Day 5: Heavy lower body (squats, rdls, back extensions, max jumps, hill sprints)
Day 6: rest
Day 7: upper body (bench, dips), recovery squats
Day 8: rest
Repeat
So i would be tacking the tempo workouts onto days 3 and 7. I can start tmr (day 7 in the schedule). Real easy/light and add reps as i handle it ok? Just to be clear what distance should i use?
Completely ignorant of tempo sprints but i'd like to learn more
Thinking about cardio. What shud i be doing for fat loss / body comp etc. I have to admit jumprope isnt the answer, i just mess up too much and it's annoying when you can't string together a few longer unbroken sequences of jumps. Don't really fancy treadmill or bike, i can't add any more leg fatigue to my already fatigued legs.. idk. Rowing sucks too.
TY,
I had been spending almost 1-2 hours a day sometimes last few months just trying to release muscle tension really good.
You said don't use it as a crutch, how much would you recommend to use the TENS and how much to still foam roll/massage/stretch?
TY
