Inside the Asylum

[Anonymous]

#11976

12/11/2018

Going into tonight I wasn’t too sure how things were gonna go. I have been leveling, building, and trying to get a 12’x24′ metal building up so I have hay for cattle the rest of the winter. If anyone has had to do anything similar when I say my body felt like crap then you know what I mean. For those that haven’t just take my word for it. Those aren’t the ideal conditions to lead up until its time to drive 35-40 minutes and drag yourself into the gym.
Anyway on from the crying, and on to the real reason I am writing this. Day 2 Week 1 Block 1A
After watching the learn to bench videos yesterday evening. I was curious to give things a shot. Im one that had feet tucked, and tried to arch as much as possible just because my bench is WEAK!! I have to say I like this whole feet out ass hovering setup. Im sure its nowhere near 100%, closer to 70% but hey my bench felt good. So that’s a win in my book!!
Bench 77.5%(215lbs) 5×3
Pushups/Flat bench DB 3×15/30-35-40 x15
Pullups band assisted 4×12..DEAR GOD!! These suck! (Side note tendinitis flares up majorly doing these full ROM so I’m closer to 3/4 ROM.)
Tate Press 25-30-35-40-45-25-20×2 8×8..Out the door about 1hr:15 min. When I would normally do some sled drags, or prowler pushes just to get some blood flow and cool down, Nope GF had different plans. Walmart Christmas shopping counts as GPP right? Cz it damn well felt like a mini workout.

Now lets see if I can get IG to cooperate and embed these videos.. Here goes nothing.

[Anonymous]

#11977

https://youtu.be/of4y3Kj53hc

[Murph]

#11979

WALMART is COMBAT at Christmas!

As far as dragging your ass to the gym, I feel what you are saying.
I could go on for hours about it, but let’s just say that I had some of my best sessions on days I didn’t want to go.
So, get in there.

Watch this video and try it out to see if it helps with your tendinitis:

You can also swap an exercise that doesn’t bother your arm, try pulldowns, rows, etc.

Glad you like the set up we teach. Stick with it, ti will work!

[Matt]

#11982

Glad you still got it done and in short time.
As far as the bench goes your body looks like its in a good position. On the first rep (especially clear on the tank top set) your elbows are a bit soft. We want to settle to the back with a locked elbow. once you start benching your fine, back locked in, elbows straights. Try to get to that position with the first rep too cause we know in a contest the first one is the only one that counts right?

[Anonymous]

#11984

Hey Matt, do you think maybe raising the hooks up a notch would help with getting them locked out from the start?

[Candace Puopolo]

#11985

Hi Josh, Nice work! Your hook height looks fine to me. You do a great job keeping it in the back/lats. What i’m seeing is you are taking the bar out a bit more with your shoulders, a very common thing people do when they are on their own, try thinking about locking the elbows immediately once you unrack. Also if you approach each rep as if it’s its own the elbows tend to allow for a more crisp lockout.

[Anonymous]

#12461

12/13/2018
Basic white girl moment..White Caramel Cappuccino..That was the best thing I have ever drank!! haha. It was all down hill from there. Ive learned a few things with this training session. 1. Morning workouts and me don’t mix, and 2. I have the smallest arch in a foot that I have ever saw. I was wondering why my feet were cramping up trying to root. Then changing out of converse to regular shoes my feet made imprint on the floor and I almost have flat feet. Blew my mind, just had to share that.
On to the training..
1. Deadlift 350 5×4 I started out warming up Sumo and it was feeling ok until I got to 3 plates and the wheels fell off. Adductors were tight and I prolly should have spent a bit longer stretching, but live and learn right? Then I got the first 2 reps of the first set on film before phone died. That was my luck today lol..
2 1/1000 Paused Front Squat 3×5 135lbs
3 Reverse Hyper 3×20 50lbs..
4 Kettlebell Swings HEAVY 30lbs 3×15
5 SLSU with weight 25lb plate 5×8

<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/VylOOxk3IdY&#8221; frameborder=”0″ allow=”accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture” allowfullscreen></iframe>

[Murph]

#12506

Are you doing RPR pre-training?

If not, start now.

And, your video didn’t embed.

Try and copy/paste link to page over so we can see it, instead of embed.

[Anonymous]

#12693

Sorry about that. Hopefully it does this time. I have been doing it, but not as much as I should and need to. From now on I think will do it daily.
https://youtu.be/VylOOxk3IdY

[Murph]

#12824

Overall it looks pretty good.
I’d like to see you finish the lockout with more LEGS and less lower back.

We just did a new course on this in the Learn Stuff section.

It should be on the site in a few days at the most.

[Matt]

#12865

Josh, good call that sumo is a little fucked. Needs some help, feet wider, higher hips, a buncha shit.
But the conventional looks much better. The one thing off the floor that you need to focus on is your position relative to the bar. See how at the last second you push your shins to the bar then pull? That bar is not the boss you pull it to you then pull, don’t go to it. Try and pull the slack out a little more so that when you start the pull everything moves at once and it looks smooth.

This general idea can be applied to your sumo pull as well but we would need to dial in that stance a bit first.

[Author]

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