Having the flu certainly sucks. I can't hit the gym until I'm better
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I had 3 days off this week trying to get over a chest/viral infection that bothered me late at night/early morning (Mon-Wed), so yeah it's annoying.Having the flu certainly sucks. I can't hit the gym until I'm better
Mcgill big 3 for the lower back without equipment? I know bird dogs are a part of his routineWhat's a good lower back exercise I can do if I don't have a machine (or a bench that's suitable to do them with, mine isn't)? I feel like it's the only thing missing in my routine. I have everything else covered.
It looks like this (yes, I've been sticking to it, I train 3x a week, rotating; almost done each of these routines 3x each). Critiques welcome (yes, I know, don't overthink it). GZCLP reps/sets schedule.
A
T1 Zercher Squat
T2 DB Bench (Face Pull superset)
T3 Band Lat Pulldown (will move to T2 later), Leg Raises, High to Low Band Fly, ??? (this is where I'd add a lower back one)
B
T1 OHP (band pull-apart superset)
T2 Romanian Deadlift
T3 DB Row (will move to T2 BB Row later), Band Extension + DB Hammer Curl superset, Reverse Lunge
C
T1 Floor Press (Face Pull superset)
T2 Zercher Squat
T3 Band Lat Pulldown (see A), Band Crunch, Band Leg Curl, Band Leg Extension
D
T1 Trap Bar Deadlift
T2 DB OHP (band-pull apart superset)
T3 DB Row (see B), Band Pushdown + Barbell Curl superset, Calf Raises
edit: I asked for feedback on reddit and was told my lower back should be good from the trap bar, zercher, and row work. And that what I'm missing are lateral raises, but if I do them again I think I'll try with slightly bent arms and external rotation of the shoulder (according to AthleanX this is better because it helps prevent impingement).
I had to google that. Interesting. With a little practice I could incorporate each of those into my cardio days. Maybe some seated calf raises to get some additional volume there also.Mcgill big 3 for the lower back without equipment? I know bird dogs are a part of his routine
Yeah had a longer than normal mobility warmup today, then had a trundle on the bike after my back workoutWalk it off big guy.
yeah i just had a 10 day break and im not looking forward to the doms over the next couple of days hahaBloody hell, the DOMS have been outrageous this week
Take a few days off and boom, hits ya twice as hard when I get back into it...
Nice mateSquatted 200kg for a double last night. 10kg above my last 1RM. Hit it at like an RPE 7 as well, let’s see where this goes!
Im not looking to get awesome. Im less interested in high end strength except for core and grip. Muscular enduance is impotant and to be able to burst for 5-7 minutes at a time.You might have to pick one of those weak points to get awesome at or stay average at all three. Cardio and mass are catabolic vs anabolic.
Im not looking to get awesome. Im less interested in high end strength except for core and grip. Muscular enduance is impotant and to be able to burst for 5-7 minutes at a time.
Should i increase reps each week say for 6 weeks. Hit 18. Reset to 12and increase weight, or should i increase nu.ber of rounds
Biomechanically correct, it's not that clear cut in the real world.You might have to pick one of those weak points to get awesome at or stay average at all three. Cardio and mass are catabolic vs anabolic.
Hey RU_ I got recommended this stretch by a physio to overcome adductor tightness, has been working well for me so farNot suggesting everything in this article is relevant to you but might be some food for thought
Sumo Deadlifts and Angry Groins: The Reasons, Discoveries, and What You Can Do. — Raw Strength
Ask any strength coach whether they prefer squats or deadlifts and they’ll probably have a strong opinion on which exercise gets the best results for their athletes. Some coaches even favour one exercise whilst forgetting about the other: “We squat but we never deadlift” - OR – “We deawww.rawstrength.co.uk
Thanks mate.
I’ve changed my squat stance and it’s helping me a lot right now.
Also - squatted 220kg last night!
who would have thought hahaSo, deadlifts then squats in the same session can be a bit brutal...
reminds me of when I did StrongLifts 5x5 years ago to get a good base of strength - the lower back DOMs are pretty intenseSo, deadlifts then squats in the same session can be a bit brutal...