Adarq.org

neck rotations
neck lateral flexion
neck flexion/extension
spine rolling
spine lateral bends
spine rotations

he has an IG page and posts them pretty regularly

Well I already do all that neck  stuff every morning in the bathroom, to exercise my eyes - keeping eyes focused on my mirror reflection
I have my arms clasped behind my back though to stretch out the upper body and neck muscles.

Quote from: LT3976 on April 07, 2020, 05:16:31 pm

The workouts are based off of Jay Schroeder's stuff.....I know he gets some hate around here, but I'm enjoying them so far.
They are a lot harder than I thought they would be, but part of that is my work capacity is shit.

he gets hate for embellishing and trying to be a cult leader, but i guess that's his nature.

he's got some great ideas though. i imagine most people here who know about him, respect his knowledge/ideas/application but just can't stand his embellishments. if he just didn't lie, at all, he'd be solid. but he's lied alot over the years. odd how some people can be brilliant but also ruin their credibility. and by ruining their credibility, dilute their message + derail their own knowledge & experience. but yea, he's got some very interesting ideas.

looking forward to see how those workouts progress.

pc!

Yea I get that 100%.  I've read some of his claim...absolutely ridiculous.  But the principles seem solid.

4/9/20

BW:  187

4/10/20

BW:  188.6

4/11/20

BW:  ????

Was out of town for the day.  No scale.
Nothing structured today, did some dead hangs, SL iso's, and lots of shoulder and ankle movements.....flexion, extension, inversion/eversion, adduction/abduction

4/12/20

BW:  192.2

A. Warm-up

B.  3-way hip circles (x25 in both directions in all 3 positions)

C1.  Squat hold (30 sec)
C2.  30 yard march  (3 circuits)

D1. Squat hold (30 sec)
D2. 30 yard skips (3 circuits)

E1. Push-up hold bottom (30 sec)
E2. 20 Statue of Libertys (3 circuits)

F1. Push-up hold bottom (30 sec)
F2. 20 Scap reps (3 circuits)

G1. Calf raises x 50
G2. Spinal Hygiene routine (15 reps each move, each way)
G3. Cross-crawl supermans (x 100)


4/13/20

BW:  191.2

4/14/20

BW:  190.2

Need to get weight down to around 170-175.  I was right around there a few months ago, then got lazy with training and diet.  Training has been consistent for the last two weeks, finally feel like I'm getting back in a groove.  For diet, working on only eating when hungry and focusing on protein intake.

Two weeks into this program, I've noticed a few things.  Scaps seem to be loosening up, almost like they were locked up.  Now I have a lot more movement in that area.  Work capacity is slowly improving.  Upper body strength on the scap reps seems to be the hardest for me, need to work on grip and upper back strength.

It can start to get boring doing the same two workouts day after day, but one thing that's helped is really focusing on my intent on each rep instead of just doing the sets to get through it.  Doing the iso's every day have helped shoulder and hips mobility.  And I'm getting better at pulling into position on the iso's.  I don't do it for the full hold, but will pull down for a few seconds on each set instead of just holding position

i googled jay schroeder just now, finally, and one of the first hits is for a thread on charlie francis's forums from 2003. who should be there on page 1 but our very own coolcolj, with the following observation:

Jay deliberately tries to be misleading

 

4/15/20

BW: 187.6

Workout:

A.  Warmup

B1 SL iso (left)
B2 Dead hang
B3. SL iso (right)
B4. Dead hang

C1. Lunge hold (left)
C2. Lunge hold (right)
C3. Depth drops.  (4 circuits)

D1. SL iso (left)
D2. Dead hang
D3 SL iso (right)
D4. Dead hang

E1. Push-up iso
E2. Statue of libertys (4 circuits)

F1 SL iso (left)
F2 Dead hang
F3 SL iso (right)
F4 Dead hang

G1 SL calf raise
G2 calf jumps

H Spinal hygiene
I Cross-crawl superman