Spud's Training for October 3rd - 7th...with a cool video

Spud's Training for October 3rd - 7th...with a cool video

Monday, October 3rd: 20 minutes treadmill
Upper Body
Ab work 6x8
Pulldowns 8x10
One arm Kb rows with two KBs in each hand 5x8 per arm
Seated machine press many setsx working way down stack(Prob 12 to 14)
JM’s off Smith Machine bar 6x10
Dumbell flyes and presses super sets for 6 rounds x8 each

Tuesday, October 4th: 2 laps prowler

Wednesday, October 5th: Nothing-at all. I had a Pet Scan for my 3 month checkup. No results yet but killed the whole day being radioactive

Thursday, October 6th: Lower body catch up
Heavy dumbell oblique work 6x8 per side
Reverse hypers to warm up 4x12
Rackpulls 405x3x8 sets
Alternating duffalo barbell lunges. Used bowtie as briefs. Nice way to hold the upper thigh hips, and adductor compressed like briefs but without all the hassle of briefs. 5x 5 per leg
Cossack squats for 8 per legx5 sets
Reverse Hyper to loosen up 2x15

Friday, October 7th: 20 minutes treadmill
Upper
Heavy long strap ab pulldowns 8x8

Started with the bowtie on and did some seated military/steep incline presses. Have not been able to do these for a few years now because of the lack of rotators (yes plural and they are gone in my left shoulder) I was able to do them semi comfortably with the bowtie on. (See a video at the bottom of this article).

Standing pulls to mid stomach with Lightning Rod attachment. I don't see many people using this attachment and I don't really understand why except they can't figure out how to use it. Steel cable with two nubs on end about the size of a fat grip. Great for pull, push downs etc. Anyhow, did 8x10 adding quarters to the weight stack.
Dropped some quarters and did heavier pushdowns 6x10

Tsunami bar presses light for sets of 20 to 25 above the nips. Think I did 8 or 9 sets

One set of pushups for 50 off bar with bowtie on. Just trying out as many applications as possible with it

One arm rows for 6 reps each arm working up to the 120lb for 3 sets

Bowties will be in late next week. Elite should have them available. It will be a multi-use tool. The main purpose is shoulder warmup and recovery post training. Opens tissue up and corrects posture. It can be worn for extended periods of time or five minutes before training.

Great for teaching how to properly make the upper back shelf for squatting. Also, super old guy friendly so you can squat comfortable again.

Deadlift is obvious keeping the shoulders retracted and locking in the upper back with the erectors and low back.
Upper back training-gets you the feel in the upper back training since most newer trainees and even veterans have a difficult time isolating the upper back. Great for the mind connection to the muscle.

I have used them as briefs as stated earlier just to hold things together. They are nice for warmups as well when all your shit is cranky and not cooperating.

Just scraping the surface here with the Bowtie uses. I haven't been excited for a long time about a product so sorry for the spiel.

Spud

Comments

Be the first to comment...

Leave a comment
* Your email address will not be published
* Required fields