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Anthrax Invasion
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Oh my fucking god, I just got to see the "partial cleans" video. That was AMAZING, AB. I've never had so much respect for anyone. Ever. 
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anotherbutters
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PB, thanks. The first pic in that newsletter is superb. I might try the 'two shrugs, then snap under the bar on the third shrug' exercise. Coolcolj also suggested hang cleans.
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anotherbutters
New member
SF 5x5 Week 4, Sunday
Core work
One legged back bridges: 6 x 10 secs
Curlups: 6 x 10 secs
Planks & bridges: 6 x 10 secs each side
I find myself not doing these unless I hold myself accountable by posting them in here.
I'm finally on the third and final section of McGill's Ultimate Back Fitness and Performance book, where all the theory is put into practise. It's a great book. Recommended to anyone who's ever had back pain (which I guess is practically everyone!).
Core work
One legged back bridges: 6 x 10 secs
Curlups: 6 x 10 secs
Planks & bridges: 6 x 10 secs each side
I find myself not doing these unless I hold myself accountable by posting them in here.
I'm finally on the third and final section of McGill's Ultimate Back Fitness and Performance book, where all the theory is put into practise. It's a great book. Recommended to anyone who's ever had back pain (which I guess is practically everyone!).
Jim Ouini
New member
Protobuilder said:
Nice link. That's kind of how I practiced my high hang cleans - I'd do a couple slow powershrugs first just to remind myself then on the 3rd rep I'd go for it.
anotherbutters said:
Good to hear. I ordered it based on your recommendation. I should get it next week.
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Anthrax Invasion
Guest
anotherbutters said:
Glad the book's doing you well. Finding the exercises helpful for your back?
My squat took off since I've been doing my home-made reverse hypers. It's not quite as effective as the real thing, I'd imagine, but I definitely feel it.
anotherbutters
New member
To be honest, I started neglecting the core work after my hamstring pain stopped. However, I still occasionally get a sharp, yet mild pain in my back after extending it, e.g. during OHP and getting up after benching. I've even had it after lying on my stomach for just a few seconds - I just couldn't straighten and flex my back, so I had to roll over to get up. Damn, I sound so geriatric! It's not always like that though and seems ok at present.
I started the curlups, planks and some back bridges the other day and feel better already for it. I've been reading the book as fast as I can because I wanted to get to the exercise section, but I didn't want to miss any of the preceeding chapters. I'm looking forward to seeing what the harder exercises are, because it's nice to have a goal in mind.
Thanks again for recommending it.
I started the curlups, planks and some back bridges the other day and feel better already for it. I've been reading the book as fast as I can because I wanted to get to the exercise section, but I didn't want to miss any of the preceeding chapters. I'm looking forward to seeing what the harder exercises are, because it's nice to have a goal in mind.
Thanks again for recommending it.
anotherbutters
New member
Well I don't know why the soreness hasn't gone yet, but those two short runs I did last week have damn near crippled me. I think it's the soleus, lower down than my calf on the inside. Walking is painful and stairs are particularly difficult 
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Anthrax Invasion
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anotherbutters said:Well I don't know why the soreness hasn't gone yet, but those two short runs I did last week have damn near crippled me. I think it's the soleus, lower down than my calf on the inside. Walking is painful and stairs are particularly difficult
Ever get a boot to the calf? It fucking HURTS. That's one of the worst spots to get hit.
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Anthrax Invasion
Guest
anotherbutters said:
Yup. No birddogs?
Planks? Neutral ones, or side bridges? 'cause if you have a swiss ball, do the planks on the ball. We call 'em jackknives - much harder. To increase the difficulty, roll the ball further away from you until you're basically stretched out with the ball out in front and nothing under your face. Hold that for a minute.
anotherbutters
New member
You're sadistic
I forgot about the birddogs, but I'll be including them. The bridges were both face down and on each side, so I did all four sides with the back bridges in there too. I get the feeling (or not, as the case may be) that I have what McGill calls glute amnesia. I just don't actively use my glutes on squats and dominate with the quads. That's why I threw in the back bridges too. I guess it'll make my squat go up quicker!
I forgot about the birddogs, but I'll be including them. The bridges were both face down and on each side, so I did all four sides with the back bridges in there too. I get the feeling (or not, as the case may be) that I have what McGill calls glute amnesia. I just don't actively use my glutes on squats and dominate with the quads. That's why I threw in the back bridges too. I guess it'll make my squat go up quicker!
