2017 training log

[franchise24]

I googled it but I'm still a little confused on what it does. Please forgive my ignorance, but could you elaborate on what it's for?

Most of that lift tend to do more pressing than pulling. If we have a desk job then we are always slumped over a PC. Which leads to bad posture and our shoulders start to roll forward and out of alignment. This is what causes shoulder pain in many people.

So the bow tie looks like it forces your shoulders into proper alignment. Looks like a good tool. Especially since you can use it during your warm-ups or while just being in the house.

You can also read supple leopard and with resistance bands the book will show you how to get the shoulders in line. There are few mobility exercises in that book that will help with this problem.

Also Google Donnie Thompson he has some great vids on pre-hab/rehab stuff.

You can also be subconscious about your posture and remember to poke your chest out shoulders back.

I hope I answered your question.

 

[franchise24]

Which Bow Tie do you have, casual or tne heavy duty one?

@theprodgicalson x2. If you have the heavy one can you wear it around the house or sleep with it?

 

[Perrin Aybara]

@theprodgicalson x2. If you have the heavy one can you wear it around the house or sleep with it?

I'm leaning towards the casual one to help correct poor posture at work and home.

 

[franchise24]

I'm leaning towards the casual one to help correct poor posture at work and home.

I'm going invest in one. But first I'll have my chiro work on getting my shoulders back in line as well.

When you do get give us a review.

I have a long over due review on wearing my 13mm belt for deads, my squat briefs and some knee wraps I got including the powerbelly DeathRow knee wraps.

 

[Gobuckeyes0122]

Most of that lift tend to do more pressing than pulling. If we have a desk job then we are always slumped over a PC. Which leads to bad posture and our shoulders start to roll forward and out of alignment. This is what causes shoulder pain in many people.

So the bow tie looks like it forces your shoulders into proper alignment. Looks like a good tool. Especially since you can use it during your warm-ups or while just being in the house.

You can also read supple leopard and with resistance bands the book will show you how to get the shoulders in line. There are few mobility exercises in that book that will help with this problem.

Also Google Donnie Thompson he has some great vids on pre-hab/rehab stuff.

You can also be subconscious about your posture and remember to poke your chest out shoulders back.

I hope I answered your question.

It did, thanks buddy.

 

[Johnny442]

I'm interested as well. My old shoulders are a wreck. Keep us posted on how much it helps!

 

[theprodgicalson]

@Perrin Aybara @franchise24 @Johnny442

I will let you guys know what I think after a few weeks. The concept is great. Donnie did a seminar at my gym a few weeks back and was able to talk to him briefly. Super super knowledgeable guy. He said they used to make their own bow ties with knee wraps. So that's an option for you guys to try.

I have the heavy duty one. Perrin I would get the heavy duty one personally. It's not crazy tight, it doesn't pull your shoulders back too hard. I can't imagine the casual being enough.

And much like @franchise24 said @Gobuckeyes0122 for the last almost two years I sit at a desk most of the day. Or I'm driving. Both force your shoulders to roll forward and out of proper posture. This gets you back in the habit of proper posture

 

[franchise24]

I saw the knee wraps method Donnie came up with in one of his vids. I'm only a few hours from his gym. I need to drive up there one weekend.

 

[franchise24]

Donnie has some extreme unorthodox methods for mobility, rehab/prehab. But it works.

 

[Perrin Aybara]

@Perrin Aybara @franchise24 @Johnny442

I will let you guys know what I think after a few weeks. The concept is great. Donnie did a seminar at my gym a few weeks back and was able to talk to him briefly. Super super knowledgeable guy. He said they used to make their own bow ties with knee wraps. So that's an option for you guys to try.

I have the heavy duty one. Perrin I would get the heavy duty one personally. It's not crazy tight, it doesn't pull your shoulders back too hard. I can't imagine the casual being enough.

And much like @franchise24 said @Gobuckeyes0122 for the last almost two years I sit at a desk most of the day. Or I'm driving. Both force your shoulders to roll forward and out of proper posture. This gets you back in the habit of proper posture

Can you wear that one for long periods of time outside the gym?

 

[franchise24]

Can you wear that one for long periods of time outside the gym?

Fuck it let's all get one and go to a bar with the damn thing on. No shirt. Lol.

 

[theprodgicalson]

Can you wear that one for long periods of time outside the gym?

Yeah, I wouldn't say it's uncomfortable and cuts off circulation or anything at all.

Wave 4 week 3 day 2

Comp Bench
320
1 set 3 reps
10% drop
290
4 sets 3 reps

Front squats with Buffalo bar
345
2 sets 3 reps 8RPE
325
2 sets 3 reps 8RPE
305
1 set 3 reps 8RPE

Buffalo Bar paused bench
305
3 sets 3 reps 8RPE
285
2 sets 3 reps 8RPEish


Bench felt great today. Little problem with my left shoulder but was able to work through it after my top set. Also had trouble with my hips warming up for front squats. Took a while to get them warm and loose. Did Donnie Thompsons lower back protocol and it loosened them up.

 

[theprodgicalson]

Wave 4 week 3 day 2

Squats
355
15 sets 2 reps

Paused at the knee deadlifts
535
3 sets 3 reps 7RPE (last set was a 8RPE)
495
2 sets 3 reps 7RPE

REVERSE HYPERS
255

5 sets 10 reps


Another kinda off day. Everything just wouldn't really get warmed up and loose. Not a bad training session but not great either. I'm also getting sick I think. Or it's my allergies. Either case I felt like crap at the gym.

I think all of this reverse hyper work is really going to help me out in the long run with mobility and lifting through sticking points.

 

[theprodgicalson]

well Sunday i woke up super sick, grabbed some OTC meds from CVS first thing and it didnt help at all. my throat kept getting worse and worse. it felt like it was going to swell shut. i went back to CVS for night time meds since my sleep was shit Friday and Saturday night because of my stuffy nose and sore throat. Sat in the parking lot for a minute and just decided to go to the hospital.

got a severe case of strep throat along with influenza. they wanted to keep me overnight, pump me full of fluids, meds and some steroids for my throat but i opted to just take the meds home. just finished paying off a ton of medical bills a year or so ago. didnt want another hospital stay bill for the flu and strep.

yesterday was the first day i felt decent and could actually eat a decent amount. dropped about 6-7 pounds since last Friday. decided to take a lighter "deload" week this week. and start fresh with a new set up next week.

Comp Bench
275
6 sets 5 reps

Standing Overhead Arnold presses
65's
8 sets 3 reps

pull ups/dips superset
5 sets 10 reps

lateral raises
3 sets 20 reps

was not feeling like doing any lower body stuff. knew i didnt have the energy for squats or deads. probably going to deadlift today or tomorrow and thats it for this week.

 

[Masters Power]

Smart move taking some time off during the illness and to take a deload when coming back.

Recently had shingles and decided I was going to be a tough guy and push through it. Ended up retearing my bicep tendon which I will get surgically repaired on Wednesday. Maybe it would have happened anyway but I'm far from convinced of that.

Get healthy first and then kill it.

 

[theprodgicalson]

Smart move taking some time off during the illness and to take a deload when coming back.

Recently had shingles and decided I was going to be a tough guy and push through it. Ended up retearing my bicep tendon which I will get surgically repaired on Wednesday. Maybe it would have happened anyway but I'm far from convinced of that.

Get healthy first and then kill it.

totally agree MP. ive trained through illness and the end result is i get weaker, dont recover as well (short and long term) and mentally set myself up for failure.

sorry to hear about your bicep my man. at least youre getting in and getting it fixed asap so you can resume training quickly.

 

[theprodgicalson]

Man, that week off last week coupled with some hiking and biking made me feel great this week! going to be doing more "outside" cardio more often. my girl and i decided sundays that are nice from here on out are our outside date day. we went hiking in a really cool park and i did a little bit of rock climbing while there.

Wave 5 Week 1 Day 1

Deadlifts
565
1 set 3 reps

500
4 sets 3 reps

Slingshot Bench
360
3 sets 7 reps 7-8RPE
340
2 sets 7 reps 7RPE

Barbell Row
245
2 sets 10 reps 9RPE
225
2 sets 10 reps 9RPE

Deads were moving QUICK. fastest this weight has ever moved. id probably say somewhere around a 6-7RPE. i had another 3 reps in me for sure. Used the bowtie for all warm ups. took it off for my top set and then put it back on for my back downs. back downs were done with 60 seconds rest. going to be a little more diligent with my time between sets.

first time using the slingshot. took a bit to get used to it. did alot of ramp up sets. they went 315,335,355 all for sets of 7. next time i use it i will make bigger jumps. its definitely a fun piece of equipment. glad i picked one up. was a tad tired and hungry by the time i got through everything so barbell rows i kind of blew through with very little rest time. all in all a very solid session after being sick and feel im building some good momentum

 

[theprodgicalson]

Another really solid session in the books

Wave 5 Week 1 Day 2

Comp Bench
280
5 sets 5 reps

SSB Squats
366
4 sets 7 reps 7RPE
3361 set 7 reps under 7RPE

Barbell Overhead Press
165
4 sets 7 reps 7RPE
155
1 set 7 reps 7RPE

the SSB squats felt great. quads were pumped. had to deal with some work calls mid warming for them, so i may have been able to go heavier had i not cooled down. our SSB bar weights 96 pounds so thats why the odd numbers. would have liked to have BBOHP around 185 for those sets, just didnt have it in me today.

 

[theprodgicalson]

Another solid session in the books. Feel like I'm really building some momentum already.

Wave 5 Week 1 Day 3

Comp Squats
330 15 sets 2 reps

Paused Squats
355 8 sets 2 reps

Reverse hypers
255
5 sets 10 reps

Sets on sets on sets! All of my comp squats were done with 60-75 seconds rest time. Paused were 2ish minutes. Had to lay on the floor for a minute after reverse hypers. They always pump my low back up but after the paused squats it was brutal.

 

[theprodgicalson]

I just decided to add up total volume of weight I squatted this week...28,390lbs squatted this week. I don't normally keep tabs on a statistic like this but knew the number had to be up there.

Bout to go for a bike ride. Hope everyone is enjoying their Sunday