Just GSD.
Moderator: Chebass88
- mgil
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Re: Just GSD.
4/27/2022
FUBP:
3x10x45
1x10x95
1x10x135
1x10x145
1x10x155
Some kettlebell step ups, foam rolling, and light bro work also.
Notes:
Chest is a bit sore and I’m kinda tired. Just throttling back for consistency.
Instagram continues to become a massive growing pile of shit with worse functionality than previous. The keep trying to merge IG into Facebook, because Facebook is even shittier with declining use, and it makes the app worse. Gotta figure out some other less shitty webhost for mediocre lifting. Maybe back to YouTube or some shit. Anyhow…
FUBP:
3x10x45
1x10x95
1x10x135
1x10x145
1x10x155
Some kettlebell step ups, foam rolling, and light bro work also.
Notes:
Chest is a bit sore and I’m kinda tired. Just throttling back for consistency.
Instagram continues to become a massive growing pile of shit with worse functionality than previous. The keep trying to merge IG into Facebook, because Facebook is even shittier with declining use, and it makes the app worse. Gotta figure out some other less shitty webhost for mediocre lifting. Maybe back to YouTube or some shit. Anyhow…
- mgil
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- Age: 49
Re: Just GSD.
4/30/2022
TBDL:
3x5x150
3x5x200
Notes:
Right hip was so angry this morning that I thought my leg was longer than the other, like when you’re wearing a shoe on one foot. So weird.
Anyhow foam rolling and poking a softball into soft tissue helped me get moving. Did some rehab stuff and then these pulls with 3-5 second eccentrics. Fun. Finished with some isometric stretching stuff.
TBDL:
3x5x150
3x5x200
Notes:
Right hip was so angry this morning that I thought my leg was longer than the other, like when you’re wearing a shoe on one foot. So weird.
Anyhow foam rolling and poking a softball into soft tissue helped me get moving. Did some rehab stuff and then these pulls with 3-5 second eccentrics. Fun. Finished with some isometric stretching stuff.
- mgil
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- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
5/16/2022
TBRDL:
1x5x150
5x5x200
BP:
2x10x45
1x10x95
5x8x135
Notes:
Didn’t know it had been over two weeks. Well, I’ve been doing hip rehab shit and staying pain free for the most part. Mobility is improving despite not adding 5lbs to the bar.
TBRDL:
1x5x150
5x5x200
BP:
2x10x45
1x10x95
5x8x135
Notes:
Didn’t know it had been over two weeks. Well, I’ve been doing hip rehab shit and staying pain free for the most part. Mobility is improving despite not adding 5lbs to the bar.
- mgil
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Re: Just GSD.
5/17/2022
Hip stuff:
2 rounds both sides. Black + red
KB ladder:
4x1 round
6x1 round
8x1 round
TE+FP:
3x10x45
Notes:
Added small red elastic tube to the big black elastic tube. Progress! Although lame, this stuff is adding noticeable strength to my hip joints without beating the shit out of me.
Hip stuff:
2 rounds both sides. Black + red
KB ladder:
4x1 round
6x1 round
8x1 round
TE+FP:
3x10x45
Notes:
Added small red elastic tube to the big black elastic tube. Progress! Although lame, this stuff is adding noticeable strength to my hip joints without beating the shit out of me.
- mgil
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- Age: 49
Re: Just GSD.
5/18/2022
OHP:
1x5x45
1x3x95
1x1x135
1x1x155
1x1x175
1x3x135
Hip stuff
Notes:
The latest stupid ss video on OHP made me wonder where mine is at. Well it sucks, but it’s been since last November that I’ve even tried pressing, I think.
Whatever
OHP:
1x5x45
1x3x95
1x1x135
1x1x155
1x1x175
1x3x135
Hip stuff
Notes:
The latest stupid ss video on OHP made me wonder where mine is at. Well it sucks, but it’s been since last November that I’ve even tried pressing, I think.
Whatever
- mgil
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- Age: 49
Re: Just GSD.
5/22/2022
Hip stuff
BP:
2x10x45
1x10x95
1x3x135
1x3x155
1x3x175
1x3x185
1x3x205
1x3x225
1x3x245
3x5x185
RDL+Shrug+Rows:
1x5x135
1x5x185
1x5x135
Notes:
Hip stuff is good. Figured out how to hit the flexors directly in the superset. 6 movements total in this banded work.
Noodling around on bench to find useful weights. I think this approach works okay for people with an experienced training history.
Kept the RDL superset light so that I’m not fucked up for the next day.
Hip stuff
BP:
2x10x45
1x10x95
1x3x135
1x3x155
1x3x175
1x3x185
1x3x205
1x3x225
1x3x245
3x5x185
RDL+Shrug+Rows:
1x5x135
1x5x185
1x5x135
Notes:
Hip stuff is good. Figured out how to hit the flexors directly in the superset. 6 movements total in this banded work.
Noodling around on bench to find useful weights. I think this approach works okay for people with an experienced training history.
Kept the RDL superset light so that I’m not fucked up for the next day.
- Renascent
- Desperado
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- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
5/22/2022
BAPU:
3x~10
Notes:
Figured out these bands thanks to an IG post from @dcw. I don’t follow as many fitness celebrities like Alan Thrall anymore so I missed it prior.
Anyhow, I probably used too much of a band, but that’s okay. Maybe I’ll try chins next time?
Pollen sucked shit in a sock this Sunday (5/22) and sweat from my head makes it collect in my eyes. Fuck pollen and fuck yard work.
BAPU:
3x~10
Notes:
Figured out these bands thanks to an IG post from @dcw. I don’t follow as many fitness celebrities like Alan Thrall anymore so I missed it prior.
Anyhow, I probably used too much of a band, but that’s okay. Maybe I’ll try chins next time?
Pollen sucked shit in a sock this Sunday (5/22) and sweat from my head makes it collect in my eyes. Fuck pollen and fuck yard work.
- EricK
- Marine Mammal
- Posts: 2715
- Joined: Wed Sep 27, 2017 5:02 pm
Re: Just GSD.
- mgil
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Re: Just GSD.
Slowly but surely. My free advice is to not fight off a nagging injury for 7 years.EricK wrote: ↑Mon May 23, 2022 3:32 amI call that the Saturday Night Special.
Glad to see you're keeping things moving, hope the rehab is helping.
- mgil
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Re: Just GSD.
5/24/2022
Jabbing a softball into my ass and hip for a few minutes.
TBDL:
1x5x150
2x5x200
3x5x240
KB supersets:
1x4
1x6
Notes:
Pacing myself today. Probably do bench in a day or two. One major lift and some mobility and accessory stuff is sufficient at this point.
Good to see the log velocity increasing across many fronts.
Jabbing a softball into my ass and hip for a few minutes.
TBDL:
1x5x150
2x5x200
3x5x240
KB supersets:
1x4
1x6
Notes:
Pacing myself today. Probably do bench in a day or two. One major lift and some mobility and accessory stuff is sufficient at this point.
Good to see the log velocity increasing across many fronts.
- EricK
- Marine Mammal
- Posts: 2715
- Joined: Wed Sep 27, 2017 5:02 pm
Re: Just GSD.
Maybe you should have been adding 5, then you'd be harder to kill and generally more useful...
Video? You're always such a tease.
- mgil
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Re: Just GSD.
@EricK, join my OnlyFans for premium content…
- mgil
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- Location: FlabLab©®
- Age: 49
Re: Just GSD.
5/25/2022
BP:
2x10x45
1x10x95
1x4x135
1x4x155
1x4x165
1x4x175
1x4x185
1x4x195
1x4x205
1x4x215
1x4x225
3x8x145
Notes:
Long-ish day at work so I skipped accessory work.
Tried a similar scheme as last week but with smaller jumps and sets of 4. Most sets were done with a minute or so rest at most. Got through this session in about 20 minutes.
BP:
2x10x45
1x10x95
1x4x135
1x4x155
1x4x165
1x4x175
1x4x185
1x4x195
1x4x205
1x4x215
1x4x225
3x8x145
Notes:
Long-ish day at work so I skipped accessory work.
Tried a similar scheme as last week but with smaller jumps and sets of 4. Most sets were done with a minute or so rest at most. Got through this session in about 20 minutes.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
5/26/2022:
KB Halos:
1x10x4
1x10x6
1x10x8
PU:
5x5xPurple
KB Goblet Squats:
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24
Softball in the hip (@EricK in video)
Notes:
Hips are feeling pretty mobile now. Witness good depth in the goblet squats.
Remembered halos were a thing the other day and incorporated them as a shoulder warmup before pull-ups. Tried the Rogue purple band and was doing okay with sets of five. Maybe I’ll stay there for a bit and build reps then lighten the band? Dunno
KB Halos:
1x10x4
1x10x6
1x10x8
PU:
5x5xPurple
KB Goblet Squats:
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24
Softball in the hip (@EricK in video)
Notes:
Hips are feeling pretty mobile now. Witness good depth in the goblet squats.
Remembered halos were a thing the other day and incorporated them as a shoulder warmup before pull-ups. Tried the Rogue purple band and was doing okay with sets of five. Maybe I’ll stay there for a bit and build reps then lighten the band? Dunno
- EricK
- Marine Mammal
- Posts: 2715
- Joined: Wed Sep 27, 2017 5:02 pm
- mgil
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- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
5/28/2022
Banded hip supersets
5/29/2022
KB Halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
Pull-ups:
5x5xBlack Band
KB Curls + OHP:
1x5x4
1x5x6
1x5x8
1x5x12
Notes:
Things are feeling good. Black band is a little too light currently but purple is a little too much assistance. Probably switch back to purple and do AMRAPs.
Banded hip supersets
5/29/2022
KB Halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
Pull-ups:
5x5xBlack Band
KB Curls + OHP:
1x5x4
1x5x6
1x5x8
1x5x12
Notes:
Things are feeling good. Black band is a little too light currently but purple is a little too much assistance. Probably switch back to purple and do AMRAPs.
- mgil
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- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
5/31/2022
TBDL:
1x5x150
1x5x200
1x3x240
1x3x290
1x3x310
1x3x330
Notes:
Definitely am rusty when pulling anything that starts to “feel heavy”. No worries.
Beach traffic has started already and doubled my commute time home. I hate this so much… no accessory work tonight.
TBDL:
1x5x150
1x5x200
1x3x240
1x3x290
1x3x310
1x3x330
Notes:
Definitely am rusty when pulling anything that starts to “feel heavy”. No worries.
Beach traffic has started already and doubled my commute time home. I hate this so much… no accessory work tonight.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/1/2022
BP:
2x10x45
1x10x95
1x5x135
1x5x145
1x5x155
1x5x165
1x5x175
1x5x185
1x5x195
3x10x135
PU:
5x5xPurple
Notes:
Got this all done in about 30 minutes. Nice.
Probably could’ve done 205x5 on bench, but capped the fatigue just because. Used the purple band on pull-ups since my upper back was a bit tired from yesterday. Shoulders are feeling pretty good.
BP:
2x10x45
1x10x95
1x5x135
1x5x145
1x5x155
1x5x165
1x5x175
1x5x185
1x5x195
3x10x135
PU:
5x5xPurple
Notes:
Got this all done in about 30 minutes. Nice.
Probably could’ve done 205x5 on bench, but capped the fatigue just because. Used the purple band on pull-ups since my upper back was a bit tired from yesterday. Shoulders are feeling pretty good.