Darkmind's core and posture workout log

[Darkmind]

Inspired by High Performance Core Training.

Stretches:
Before workout:
Butterfly 30 seconds
Calf stretch 30 seconds each leg

After workout:
pec wall stretch 30 seconds each side


3 days a week:
Core:
Bridge Vacuum / Side Bridge Hip abduction
Plate-Loaded Front Squat
20lbs One-Arm DB Military Press (without moving your body)
Zercher Squat

Exercises:
Bent-over Row 4x6-8 / 2x15 / 3x8-12
(twice a week Monday and Friday) Incline 1 1/4 Close-Grip Bench Press - 4x6-10
Rear Lateral Raise 3x10-15
Dorsiflexion Dumbbell Raise 4x10-15

The purpose of the butterfly and calf stretch is for my squatting ROM. I also noticed my hip adductors are tight and make my legs move slightly inward as I perform the eccentric movement on squats. The pec stretch is to make my pecs loosen up. Obvious.

Progression on my program is basically this; work up to 4x8/3x12 (bent-over rows), 3x15 (rear lateral raises), and 4x15 (dorsiflexion). On my Close-grip, I'll increase slower, and if I happen to reach 4x10 within 2 months (which I doubt I will), I will just keep the weight the same.

[Darkmind]

My first day of working out today went great.
After doing the bridges + vacuums, my lordosis posture was correcting itself after I stood up (just muscle tenseness, I know, but it's a good look for the future).
The zercher squats were very light for me at 125lbs, I should increase the weight. Last time I did these at 125lbs I struggled. ATG squats help very well all around. I did zercher squats @125lbs 1x10. I think I'm gonna do 1 1/4 zercher squats (go down, come up quarter of the way, back down, come back up) for a more glute exercise.

Bent-Over Rows @165lbs 4x6
1st set: 6
2nd set: 6
3rd set: 6
4th set: 7

1 1/4 Incline Close-Grip Bench Press @125lbs 4x6
1st set: 6
2nd set: 6
3rd set: 7
4th set: 7

Rear Lateral Raises @22.5lbs 3x8
1st set: 8
2nd set: 9
3rd set: 9

[Darkmind]

The goals of this workout is to of course, improve my posture. My other goal is to raise my squat and deadlift numbers up. Mike Robertson, the writer of the high performance core training article, said he tried the exact style program for 2 months, and he hadn't squatted or deadlifted the entire time. After he was done, he was doing speed work on squats for a set that used to be a workset. On deadlifts he set a new raw PR with a ton left in the tank, and the lockout was smooth as silk.

I'm thinking about adding in some barbell lunges twice a week as well.

[Darkmind]

Today was another good workout. Afterward I felt really worn out for some reason. I need more sleep, and more carbs. I did bridges, vacuums, the one-arm db military press, plate-loaded front squat, and 1 1/4 zercher squat. I could feel the work done definitely in my core after the zercher squats. I'm lovin' it!

Workout Log, Day 2: 6/29/06
Bent-Over Rows @125lbs 2x15
1st set: 15
2nd set: 15
This is what worned me out the most. I was surprised I could do rear lateral raises, but I did, with new rep PRs.

Rear Lateral Raises @22.5lbs 3x8-12
1st set: 9
2nd set: 9
3rd set: 10

[EdChap]

Sweet new log dude, good numbers too! Keep it up.