Until I can get back under/touch/pick up/caress a bar (which is about 6-8 weeks after my meet), my focus is hypertrophy and messing around with exercises trying to figure out what would be the best for my two problem areas: mid/upper back and sad butt. My butt is sad because it can’t lock out a deadlift.
My traps take over for my back and my hamstrings take over for my butt so I need to find exercises that isolate those areas more effectively or do movements I have been doing but in such a way that I can pay more attention to the actual muscles I am using instead of using the muscles that are the strongest.
The weekdays after the seminar were fairly light days. I tried out some new movements like banded glute bridges with a band around my knees, the bottom portion of a glute ham raise where I just try to use my glutes and “tuck my tail” at the top of the movement, and some rows that Joe got me to do which may or may not have involved a barbell but don’t tell Dave.
This past weekend I started to hit my first two movements a little heavier and the rest were at a medium accessory intensity. I am pretty much just ramping my training back up to ease back into it and get ready for what is to come.
Saturday
I did my normal warm up of GHR, hanging leg raises, etc but I also added in some extra glute activation in the hopes that it will.. Get my glutes goin. Extra sets of
Belt squat: 4x 12-15 then 3 heavy of about 8-10. I try to sit back on these to get as much glute and hamstring going as possible. But of course it’s still more hamstring than glute for me. Something is wrong with my buttcheeks.
Inverse leg curl with a plate 3x8-10
Leg extension 3x20
Banded glute bridges with band around knee to get my butt to fire more. I really tried to “tuck my tail” and squeeze at the top of these and only used an amount of band tension where I could feel it in my butt and not in my hamstrings.
Back extensions holding kettlebell 3x20
Adduction machine 3x20
Hanging leg raises 3x15
Sunday
Warm ups: Lat pull, low row, tricep extension, face pull
DB press close to failure 55 lbs 3x 15-20
Iso low row heavy 4x 12-15 trying to keep everything down and back. I had Margaret constantly tell me "down and back" if I wasn't doing it. I feel like a real bodybuilder having someone cue me on accessory work and poke my bod.
Single arm standing shoulder press 25s 3x 15
Serrano tricep thing. This was an exercise that Dr. Serrano showed everyone at the seminar and it was a real hit. I will try to find a video of it but just imagine this is the days before talking pictures and I have to convey it to you via the written word. So you lie chest down on an incline bench. In each hand you hold a dumbbell. You keep one arm extended by your side and with the other you do kickbacks. 5-10 with your palm pronated, supinated, and the other one where it is facing your body. Bodinated. Then you switch arms and keep the other one extended by your side (is that extended if it’s next to you? Who knows. Don’t answer that) and rep it out with the other arm in the aforementioned positions. Got it? Good.
Lat pulls 3x15-20
Push ups on barbell in bottom of rack 3x 20-25
2 Comments