ME Lower - 10/14/03 - Hip and ham day

[JOKER47]

Hip and ham day. Focused on hitting my hips and hams hard all across the board.
No videos today. Running behind, and have to be in earlier to work on Tuesday's. Didn't miss much anyway.


36" Chain Suspended GM's - Moderate stance. (Feet touching both sides of my cage.)
135x3x5
185x3
225x1
275x1
315x1
345x1 - I think I tied an old PR at best. Can't remember.

These felt great. I found the groove around the 225x1 set. All hips and hams from then on.


Duckwalk Implement Deadlifts - Quick and explosive.
230x5
320x5x5

I used 45lbs oly plates for these. I had to stand VERY wide.

Stiff Leg Deadlifts - I suck at these, so I kept the weight light, and really focused on pulling with my glutes and hams.
185x5
225x5x5

Weight was easy. I think I finally got the form right as my lower back was not fried for the first time after doing these.
My hams were, though. ROM was about 5-6 inches from the plates touching the floor. That's where I felt the "pull" on my hammies.


Reverse Thigh-Masters
4x20 - Doubled min-band

These put the final "frying" on my hips.

Bicep Band curls
5x10 - Light band

Planning to add more bicep specific exercises 1-2 times week. Similiar to what I did today. (High rep/low weight and rest time.)


Felt really good. My legs were shaking when I left the garage. My hips and hams were done.
And the best part, my lower back felt fine. Just what I wanted to accomplish today.


Comments always welcome,
Joker

 

[Cuthbert]

Workout looks good man.

Good thinking on the duckwalk deadlifts... I have never thought of that.

 

[slobberknocker]

That looks like an awesome workout. I love the "reverse thigh master" lol. For some reason that just made me laugh.

 

[JOKER47]

Cuthbert> I can't take credit for those. I got them from B-Fold. (That and the fact that the Duck Walk at Bluegrass just about killed me.)


Slobber> *LOL* I can't think of anything else to call them. They work great though.



Joker

 

[kingc_79]

nice workout man...i think i too still need to tweak my form on sldl's bc when i do them i fry my lower back more than my hams also..

 

[b fold the truth]

Looks great man...getting better every week.

B True

 

[Mike_Rojas]

Awesome job Joker

 

[Cuthbert]

Cuthbert> I can't take credit for those. I got them from B-Fold. (That and the fact that the Duck Walk at Bluegrass just about killed me.)

That is ok... good ideas are good ideas.

I am lucky in that duckwalks aren't too hard for me... although I was only using 275 at Clint's.....

 

[JOKER47]

nice workout man...i think i too still need to tweak my form on sldl's bc when i do them i fry my lower back more than my hams also..

They always have been for me, too. This time, I really tried to focus on keeping the bar close to me, (I was pretty much dragging it down my legs.) and lean back to pull with my hams and glutes to lift it back up. Also, a TIGHT arch in my back really helped, I think.

I know I'm good for a lot more weight, but I'm gonna keep it on the lower side for now, and increase slowly to get that form right.


Cuthbert> I was a little over-confident on the duck walk. The weight was light, but I really should have practiced form on them at Bluegrass. That cost me dearly.

But never again.......


Thanks for the comments guys.


Joker

 

[PolishHammer1977]

Excellent job Joker47.

I really look up to the fact that you are addressing your own weaknesses and really working HARD to make them strengths............soon!

reverse thigh master.....rofl....sorry man but I couldn't help it.