Making me Even "Cappy" Steven

[cappuccino]

Originally Posted by Blackjack

My grip tends to fail on step ups if I'm doing higher reps and did deads or something that challenges the grip in the previous superset. That's when I grab the straps for the last set or so...I'll do a set where my grip begins to fail me, then use the straps on the next set. Something you may want to try.

Thanks! I need to get straps...there used to be some at the gym but I can't find them anymore.

[russ]

How was your vacation, Cappy?

[cappuccino]

I had a great vacation Got in a lot more activity than I would chained to my desk

Monday July 10th
mobility day

my butt and back got pretty tired from plane rides yesterday, plus being chained to my desk after being off for a week. So, mobility day was much needed.

warm-up
chins x 2
lunge x 10
side lunge x 10
bowler's lunge x 10
4point rock backs x 10
SL RDL x 10
bear crawl x 10
t-ups x 10 (8lb db cause it was handy)
left rear lunge with posteriolateral reach x 10
trendelenburg x 10

foam rolling
spine, glutes, rectus femoris, left glute medius, left it band, ankle peronei

ankle mobility with foot on bar of 8lb db.

targeted exercises:
swiss ball hip flexors (contraction/stretch) 5x10sec
high step with rotation x 20
tfl stretch x 2 x 30 secs each side
lateral swiss ball stretch right side x 30 secs x 2
lying lateral leg extension 20 x 5sec holds each side

feeling loose. Time for bed

[Tony Gentilcore]

Ever try x-band walks or "clams" for glute medius activation? X-band walks are THE best exercise for glute medius work IMO.

[cappuccino]

I saw x band walks on Mike Robertson's knee article on T-nation, but haven't tried them, might be a progression...

I was shocked to find out how hard those 5 sec hold leg raises x 20 Bill has in my mobility days...I must be weaker there than I thought. I called them the hardest "easy" exercise. :p

Tues July 11th
mobility warm-up

Workout A (2 sets each)
1a) 1-leg squat to box (above paralell): 25lb Dbsx12 reps
1b) dynamic blackburns: bw x 12

This time used a bench with a 2x4 underneath the feet (much better than when I tried sitting on the 2x4's as they slid from underneath me :p) Good weight as I was suspect getting reps 10-12 up, but did.

Blackburns same as always, nice movement, definately can feel it, not quite ready to load it.

2a) face pulls: 15x40lbs
2b) split squat (front foot loaded, band on knee, assymetrical load): 15x30lbs

back at JP's cables, so I was unsure where to start with the face pulls. Probably could've done a bit higher. Split squats are the same torture...next week I start 3 sets

off for some foam rolling...and I owe side planks with leg raises too.

JP was having a private party in the gym tonight...weird to workout among minglers, but had to get it in (and others did the same)

Oh, and he was disappointed I didn't bring him any protein bars :p

[Tony Gentilcore]

Yeah, definitely start using them once you're ready. Just use a Jump Stretch band and go to town. BY FAR, the best glute medius activation movement.

JP was having a private party in the gym tonight...weird to workout among minglers, but had to get it in (and others did the same)

No, what was weird was you screaming, "JP is my bitch" after each set during your workout.....:p

[cappuccino]

Well, to be honest. JP was so disturbed by my behavior at the gym during his private party, he banned me from posting in my log for a few days. But I'm back, reformed, and ready to log! :p

[cappuccino]

Wed July 12

mobility warm-up

workout b
1a) supine hip extension on ball: 2x12
1b) full push-up with 5sec plus: 2x12

keeping focus on the butt squeezes on the hip bridge. Also concentrated a bit more on the plusses to make sure none of the plus came from my elbows. I still take a mini-rest around rep 8..

2a) DB cross-over step up x 12: 30lbs, 30lbs
2b) scaption in split stance: 2x12

I went for the 35's on the step-up and they just weren't coming up. So either the bench was higher or the weight was heavier from the gym I was using on vac, or I was toast. However, the 30's got me good

Still at 10lbs with the scaptions. Combining these with the step-ups must affect my traps/grip and I'm just not moving up here. We'll see next time.

skipped isos since went to the Rivermarket Ampitheatre to watch free outdoor movie.

[cappuccino]

Fri July 14th
Bastille Mobility Day

Mobility hiit (added pull-ups, burpees, db swings, and mountain climbers)

repayed my debt from skipping planks and isos at end of A and B
side planks with leg raise: 2x12 with 5 sec hold

60sec isos
bulgarian split squat
dip plus
supine Y

targeted exercises

also took some videos of my squat, as I think I'm not getting the suspect lean to the right as I had been. Will probably post...although it would be nicer to post if I was at the end of a 6wk get shredded plan first

[cappuccino]

Ok, here's a my April 30th and July 14th squat from the front:



http://s31.photobucket.com/albums/c3...eforeafter.flv

Comments?

The lighting is pretty dark on the second one, but my batteries are dead, so it'll be a couple of hours before I can film in daylight

[galya]

Looks better. You didn't sink in to the side like before. Great job from what I see.

[cappuccino]

Thanks. I really have to concentrate to go straight down. On the ones where I took from the side and back as well, I think I did a little more shifting. Waiting to hear what Bill says. He's thinking I can start heavy again at the end of this phase

Sat July 15th

mobility hiit circuit
2 rounds of:
nephew swings (didn't have db's so substituted my nephews :p ) x 10
front lunge x 10
side lunge x 10
bowler's lunge x 10
1 leg RDL x 10
lateral bear crawl x 10
burpees, 15, 10 (if I were really brave I'd do more of these)
T-ups x 10 (2nd round with 5lb can)
left posteriolateral lunge x 10
moutain climbers x 50
trendelenberg x 10

Wanted to push off the start of week 3 until tomorrow, so I did mobility hiit instead. Sweat like a pig. It's hot as blue blazes here, and it's been a while since I worked out outside in such humidity.

[Tony Gentilcore]

VAST improvement!!!! Very nicely done.

[Lost Dog]

That's great. Making the population look bad! Most people just do lateral beer crawls, followed by burping...

[cappuccino]

Thanks, y'all. Bill says my ankle mobility is still suspect, so will be working on it pretty hard the next couple of weeks.

LD, I do the lateral wine crawls and burping, just don't write about it in my training log

[cappuccino]

I was actually pretty sore from my mobility hiit yesterday...so I deferred the start of week 3 until tomorrow. And this also serves a secondary plan...starting on monday means I don't have to go to the gym on sat and sun

So, instead, I went for a walk to the grocery store and carried back heavy groceries.

The cottage cheese milk mixture is curdling. I hope to have a finished product by the end of the night

[cappuccino]

Monday July 17th

Start of 3 set weeks

mobility warm-up

workout A

1a) box squats above paralell, 25lb Dbs x 10 x 3 sets
2a) dynamic blackburn, bw x 12, 3lb dbs x 10

geez my legs were tired today...not sure why unless from screwing up my sleep this weekend. Same weight on squats as last time. Was supposed to be 10 reps at 12 rep maxes, and they were 10 or less rep maxes as I did have a mini break once or twice.

fun to grab the little db's for the blackburns. The guy in the video surely isn't doing them with more than 5lb ones

2a) face pulls x 12: 40lbs, 45, 45
2b) Split squat, front foot elevated, band on knee, assymetrical load x 12, 30lbs x 3

face pulls are good, upped the weight a bit...I think that cable rack needs to be oiled :p

split squats were manageable and killer at the same time. Exciting news is that I felt a new deep glute muscle while doing them. woohooo new glute firing

as per usual, after that, I went home, so I still owe planks and foam rolling...

hopefully I survive the 3 set workout b tomorrow

[cappuccino]

Tues July 18th

Mobility warm-up

workout b

1a) supine hip extension on ball: 2x15
1b) full push-up with 5 sec plus x 15

2a) DB cross-over step-up: 30sx10x3
2b) scaption in split stance: 12sx10x3

3) incline reverse crunch x 15

4) 60 sec isos
bulgarian split squat
dip plus
prone Y

great workout. My legs were tired starting from the warm-up. REally want to move back up on the step-ups, but so far not quite there. I was supposed to be at 10 reps for 12 rep max, and I was probably pretty close to the max on most.