Gym Stuff

IT'S A DANCE OFF! @rusevig vs. @thelanawwe. Who won? I say it's too close to tell.

A video posted by Hard Nocks South (@hardnockssouth) on

 

Very Basic Bench Workout

Quick clips from a workout involving heavy bench and a few other accessory exercises.  End of a minor strengthening phase to get bench press back to a normal level after shoulder surgery.

Bench press to heavy single

Close Grip triples

Incline Bench press up to a decent triple

Bent over Row sets of 6

Not shown Dips and pause chin up super sets

@johncena getting his bench back up. Details at www.hardnockssouth.com if needed.

A video posted by Hard Nocks South (@hardnockssouth) on

 

 

Strong

 

It isn’t all about your form.  Often people who ask me details on technique have trouble accepting they just aren’t strong enough.  This is especially true in the Olympic lifts.  Do you really think you will be able to clean 100kg if your front squat is 80kg?  Do you think you will be able to bench press 405lbs if you can only close grip bench 225?  To be a strong person you need strong hands and a strong back.  That is the foundation of everything.  You can’t pick up more than you can hold on to and you can’t squat more than you can support with your lower back.  Then internet has given us amazing resources to research strength but the most important message is lost.  Do the work.  Work your ass off in the gym.  Over and over.  Year after year.  I am not saying technique doesn’t matter.  It does, but people seem to be forgetting you have to be just plain strong to lift big weights.  Lift hard and rest hard.  Get stronger.  While you do that, enjoy this video of a real man doing a man thing with lots of weight.

The Camera’s Eye

Since just about everyone carries a high definition camera in their pocket I encourage everyone to film themselves working out.  Not all the time but at least enough so you can get a good idea of your technique or lack there of.  Many people have a hard time being aware of where their body or body parts are in space.  Watch someone trying to perform a good morning for RDL for the first time and how they can’t get the idea of pushing the hips back without excessive bending of the knees.  They may not be able to feel this because they have never tried that motion before.  By being able to immediately see what you looked like it can help people realize what they are doing wrong and/or implement coaching cues more effectively.  In this gym we film a good bit and often review in slow motion immediately after the lift to work on small details especially in the Olympic lifts.  It is difficult for anyone to feel their lower back rounding in a squat or being able to judge their own depth while looking straight ahead.  You can’t really be a judge of the relationship of your hips and knees when looking at your own face.  Cameras are great for this if you train by yourself.  Even if you are inexperienced and don’t know anatomy very well most movements aren’t too complicated.  If it looks wrong it most likely is.  This doesn’t mean film every workout and post it online.  There is a difference between analysis and vanity.  Although, to write that I guess I performed an analysis of vanity.

A month long fullbody workout

Primarily for females who are experienced.  Don’t do more than 2 days in a row.

Day 1

A. Squat

Wk1-2:6,6,5,5

Wk3-4:5,5,3,3, 10

B. Overhead Lunge (walking if possible)

3×8 per leg

C1. Seated Cable Row

Wk1-2: 3×12-15

Wk3-4: 3×8-10

C2. Incline DB Press

Wk1-2: 3×10-12

Wk3-4: 3×8

D1. Pulldown

Wk1-2: 3×10-12

Wk3-4: 3×8

D2. Hyper Ext

Wk1-2: 3×12

Wk3-4: 3×8 (hold weight if needed)

D3.  Any AB

3 sets

 

One other ab exercise

 Day 2

 

Standing Press

Wk1-2: 4×8

Wk3-4:6,6,5,5

 

B1. CG Bench Press

Wk1-2: 8,8,6,6

Wk3-4: 6,6,5,5

 B2.  Barbell Curl

Wk1-2:4×8

Wk3-4:4×8

 B2.  Rear Dealt Machine

Wk1-2: 4×12

Wk3-4: 4×10

 

C1. Lying DB Ext

Wk1-2: 3×10

Wk3-4: 3×8

C2. Cable Curl 

Wk1-2: 3×12

Wk3-4: 3×8

 

D.  Standing Row Elbows Out

3×12

 

Choose 1:

70 burpee

15 min cardio

8 min jump rope

 

Day 3

Deadlift

Wk1-2: 4×5

Wk3-4: 5,3,3,3

 

B1 Frt. Squat

Wk1-2:5,3,3,3

Wk3-4: 2,2,1,1 (doesn’t have to be max weight.  Just heavy and challenging)

B2. Box Jump (small box on and off)

3×6

 

D1. LEG Ext

3×12

D2. Overhead Side Bend (can use very small plates)

3x8 Per side

 

Leg Press

Wk1-2:15,12,10

Wk3-4: 10,8,6

 

1 ab

3-4 sets

 

Day 4

10 min decent pace cardio

 

B1.  3 way shoulder

4×10

B2.  Single arm DB Preacher Curl on incline

4×8

B3.  Single Leg Ext

4×12

 

C1.  K Bell swing

10,20,30

C3.  Rev. Grip Pulldown

3×10-15

 

 

Barbell Complex (do 1 rep of each exercise then next movement)

4×5

Hang Clean

Front Squat

Jerk

Back Squat

Goodmorning