Thurs, 8 Sept 16
Morning classes were cancelled today due to PT school graduation. This means only two more years until I get to be hooded and then study my cojones off for boards. In the meantime, Marc and I took advantage of the schedule change to get in some unhurried training a day earlier than planned. If it hadn't been hotter than two squirrels fornicating in a wool sock outside, it would have been a perfect day.
Snatch Balance
5x45
3x75
3x5x95 - These were easier than last time except for the fact that I kept forgetting WTF I was doing and did a bunch of accidental overhead squats. Thankfully Marc was there to remind me not to be a dumbass, otherwise I probably would not have done a single snatch balance.
Strict Log Press/"Strict" Wide Grip Pullups
5x85/5xBW
5x135/5xBW
5x155/5xBW - All pullups up to this point had been partial ROM (bottom part only up to the point where my head touched the pullup bar)
2x{5x155/5xBW} - I suddenly got the bright idea to flip the top band pegs on my power rack around and use them for the pullups in order to allow a full range of motion while keeping my arms in line with my body (i.e. not letting my body move back behind my arms in order to get my chin over the bar, which I call "strict"). This lets me feel the exercise a lot more in my lats/teres major and a lot less in my shoulders, which I was constantly reminded of by the cramping and immediate onset of tightness I had for the rest of the day and night.
Banded Dips/Wide Grip Curls
8xBW/8x35
5x avg bands/10x70
2x{5x avg bands/10x75} - Going from light bands up to avg bands on the dips initially almost smashed me into the floor. I cut down my reps, but by the third set I was getting used to it so I'll work on bumping the reps back up next time. The WG curls continue not to bother my elbows anymore so I'll keep working up on weight until they do or until I get back up to weights that are actually more than a 12 year old girl would do.
Incline Reverse Crunches/Back Extensions
15 x 6ea/15x10 - Strong amounts of fatigue in my right low back.
2x{15 x 6ea/15x25} - Strong(er) amounts of fatigue in my right low back. This is definitely what was causing me to helicopter my deadlifts on Tuesday.
I certainly agree with you! They aren't new and I was not trying to say they were. My point was to demonstrate a different (not new) way of doing them that allows a full range of motion while keeping the arms in line with the body, or stated another way, allowing a full vertical pull without having to horizontally adduct the shoulders or extend the neck, either or both of which can cause or aggravate pain in those regions. Additionally, by not having to push your body backward to get your chin to/over the bar, more of the emphasis of the exercise can be kept in the back muscles and less in the chest and shoulders. There are some types of pullup bars that allow this by the way they are designed, but many types do not and I was simply trying to give people who do not have a split pullup bar a way of doing it in case that would be something they would find beneficial to their training. I apologize if there was any misinterpretation of my post - I have no doubt that other people have done this exercise before and probably named it after themselves or some such nonsense (Wide Grip Charles Up? Franklin Pullups?), but the goal of my post was simply to share information and help people, not claim credit for inventing an exercise variation that has probably been around for thousands of years, since back when mankind first started to climb trees and mountains. I wish you the best in your training and thank you for bringing this miscommunication to my attention. Have a strong and productive day!