have you heard about putting a microband around your knees to cue 'knees out'? if that works (and it seems to work for a lot of people) then that makes it an issue of... neurological recruitment?

i went through a phase of using the microband for warm-up sets (which made them feel harder than they would otherwise) but then my work sets went really well indeed. just a thought.

That sounded like an epic gym session. Where are the Bro vids???!!!

It was truly horrible to see your Knee Tree up close....fucking gross :)

Thank you for all the knee love

Lexi I think I am just out of practice more then having serial knee cave

PG it was awesome that gym is super tiny and really we just wanted to train

Matty I will spare posting pics of the knee here there are some earlier

Training 3.12.12

PVC rolling lx ball at home

Jump rope and mobility stuffs

3 rounds of activation shit face pulls HLR and OH squats

A squat 1352x5 185x5 work 245x5 275x5 300x6
B seated good mornings 135 3x8
C1 incline DB press. 60x12, 70x12,70x10
C2 DB row. 110 3x10

D medley of HLR x face pulls x pull down abs. 4x10

Notes
Squats felt good I keep leaving reps in the bag - how close to failure should I be going
Seated good mornings suck. I need some upper back work
Presses and rows easy where fine other shit is just essential

I need to add more unilateral work thanks for reading

I am a big fan of seated GM's for da upper back, got to fit them into my routine somewhere...

I am rocking the Dimels on Wed bro....awesome work as usual.

Matty GM- fucked up my back
sore as fuck in the back today.

I thought you might like the dimels
they will blow up your hamstrings

I did them off the bench-
sort of like how you would sit on a Box from squatting
dragged the bench over to the rack



3.13.12

conditioning day

took my trx to the gym wanted to do that and some other shit

someone crumpled the rowing machine so I did other shit


TRX 5 rounds of 8 reps

3 kinds of face pulls
single leg squats- ( mix of pistol and BSS)
inverted row
pushup
fall- outs


BB complex 135 8x3 of Row x RDL x hang clean

something like 5x20-25 kb swings with a 50lb bell

feeling good.

Lookin' strong in here scary puppet, I hope the family is doing well.

OK so no Bro pics. I can understand the just train thing, Ive been doing less vids myself, sometimes
it feels like work to vid, but for me its probably seeing every little thing i need to improve on.

Super cool that you all got together!

jack - all is well Boy is two!
fam is good - plugging along on training

UP thank you- yes no bro pics. I look like a tooth pick next to these two


just the facts mam,
to paraphrase canadian Special K


training 3.15.12

week 3 day two bench stuffs


jumprope mobility etc low stiff as hell from GM two days ago

HLR X face pulls x OH squats @ 95 3x10

A front squat 135 2x5, 185x5 225x5
B1 bb bench bar lots 95 2x5, 135x5 work 155x5,175x3,195x6 sigh.
B2 face pulls lots and lots heavy

C1 pendlay row 135 4x12
C2 loadeed pushups 4x10 bw+45


notes
benching is a sad thing but its happening lets see how far I can go
I think taking the year or two off of all benching and doing a shit ton of rowing
might make this possible
no pullups - elbows where not having it.
thanks for reading

page two - sucks.


been busy- and with all the T-Nation silliness Im less motivated to log

as my friend would say

FUCK Indigo

531 week 3 day 3

3.16.12


training- PVC at home mobility stuffs at gym - some drills and then a bb complex and activation stuffs

bb complex 95 2x5 then 135 3x3 bo row x rdl x jump shrub x clean x pushpress x OH squat

A squat - 95 x10 , work 135 160 and 225 x10
B OH press 65x5,95x5, work 115x5,135x3, 145 x6
C Deadlift 225 2x5, work 315x5, 350x3, 390x7
D snatch grip RDL 185 3x12-15

some calf shit some TKE


Notes
feeling kind of sick and shitty - yesterday and today
the low low percentages of the squats when squats are not the main 531 component
are so low- so I just did 225x10 the last set - should probably move up to 225x10 for the next phase of 3 weeks

squats felt super light pulls felt super heavy go figue
OH press felt like shit as always.
yay

Snatch grip RDL - new fucking favorite thing
crush hams check, huge pump in low back check , tingly feeling in upper back check
thank you steel kilt.


this is the first month on 531 full body template -
so far so good
thanks for reading

Yeaaaaaaaah buddy INDIGO FUCK!

actually I have been feeling crappy the past 2 days too.

check you out with the OH pressing, nice work broheim!

hmm. i got a headcold yesterday. must be something going around... glad you are still here.

Drama is just drama. Don't let that keep you from logging as we all like reading your training. Unless you post it somewhere else but this is just so convenient.

The squats on your non-squat day are stupidly light. He says it's so you can get used to the volume but if you're already used to it then it's not the best use of your time. I'm using Prelipin's table for my non squat day sets and it's working out well so far.

Solid deads.

james

Happy St. Patrick's Day.

Regards,

Robert A

good lifting, drama is drama, leave it behind

Matty- thanks

Lexi- thank you - Its the start of allergies
James the non squat days of this template are super light,
its programed for another month at silly low percentage

Pete- thank you- and yes drama is dram,
I think the internet just gets to be too much sometimes

Robert A- thanks!!


training - it happened

3.19.12

mobility stuffs yes jump rope yes
activation yes OHsquat x HLR X face pulls 3x8

A squat 95 2x5 bare feets 135,185,225,275 all x5 all atg

B1 seated GM 135 x 4x8
B2 seated calves 4x8

C1 dip bw 3x20
C2 seated cable row 3x15

Spin Bike Tabata 8 20/10

Notes-
squats all felt good- pretty much ATG spreading knees-
but think I need to work on sitting back more

seated gm's feel like my organs are getting squished
is this normal?
seated calves much needed my ankles are weak

dips and rows - fun
tabata spin bike less fun

Have you ever Inquired about enlarged organs?

I may attempt dips again after a 2 year layoff...

just my liver is enlarged unless I have to take a king kong sized shit

its strange- dips and OH press only minor problems
bench - not so much.

where you a peeps

although I can understand
531 is more boring to read then front squats.

its been real quiet in the O35 section lately, but dont worry pal Im still here...

Still here just really busy the past few days. Great work in here. The seated raises help your ankles?

james

Try expelling all your air from your diaphragm as you bend and use ridiculously light weight. It helps.

In regards to the drama, I feel like the grandfather sitting at the table in Moonstruck..."I'm so confused"

I've been blue because I feel like I have no chance at getting stronger or leaner w/o 'da 'Go Bro.

You work too hard for me to follow, I'm here strictly for the BibJr. progress pics and stories.

I've been feeling down about the drama here as well. And there are certain people's logs that I really miss (like Frenchy). Plus, I just don't understand. But I like logging. And I like reading others' logs. And it really is such a good group here.

About the seated GMs, they feel wicked weird to me too. I know what you mean about the "squished organ" feeling. I have to really think "lengthen" to eliminate that sensation.