Getting a base [Forum Archive]

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Getting a base

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Posted by: mike456

tbw a:
rdls
1arm 1leg row
military press
chair dips
YTWLs
planks

tbw b
sumo dl
pushups
machine chinups
chair dips
YTWLs
glute bridge marches

goals- health,
strength, mobility
ill go more into depth when i get on pc ( im on psp right now- hard to type)

Posted by: Malley

You going to set up loading as well then?

Posted by: mike456

today i did sumo dl for the first time
i did 5x2-3@115 i can do wayyy more with RDLs... i think my abdductors are weak, the soreness came 5 min after i was done LOL mainly my hammies and adductors. Lately i havent had a set program but i have been training consistently, doing the exercises in main post

Posted by: Malley

Good to hear, hows the flexibility coming along?

Posted by: mike456

Quote:

Originally Posted by Double D

You going to set up loading as well then?

its not gonna be written but it is going to be thought about

Posted by: mike456

Quote:

Originally Posted by Double D

Good to hear, hows the flexibility coming along?

good been stretching consistently, no more or very rare knee pain but i still cant atg squat (not cause of bad flexibility, just weak)

Posted by: mike456

245lbs 6'3" fat

Posted by: Malley

Well I know lots of people who cant do ATG squats. Dont sweat it. As long as its going well things will be good. I cant believe the people who dont stretch it blows my mind!

Posted by: Bakerboy

On your day 1 you need a some type of squat.

Posted by: Bakerboy

What about bulgarian squat or step up or lunge or even timed wall squats?

Posted by: Malley

Timed wall squats can be brutal!!!!!

Posted by: mike456

instead of sumo dl, bb pile squat

Posted by: mike456

today i walked around and up and down stairs, than played bball for 2 hours.. i also experimented with different type of rows.. as of now i am goin with freeweight tbar rows, any any other suggestions?

Posted by: Malley

I like DB Rows just because of the ROM. But I like unsupported DB rows because how many times do you pick something up off of the ground and have something to lean on?

Posted by: Bakerboy

BW rows are good because you have to keep your core tight like with pushups.
You can start with your feet on the ground and then progress to the horizontal ones. You can experiment with an overhand or underhand grip or even work on your grip strength and do them from two towels.

Posted by: mike456

Quote:

Originally Posted by Bakerboy

BW rows are good because you have to keep your core tight like with pushups.
You can start with your feet on the ground and then progress to the horizontal ones. You can experiment with an overhand or underhand grip or even work on your grip strength and do them from two towels.

those would be great! just gotta find a place to do em

Posted by: Bakerboy

I have a climbers sling that I loop around a DB bar in the centre and then loop the other end around my pullup bar- that works great- just hold onto that and lean back- it should hang down to about your waist.
You can also use them for assisted squats- just hold the bar with both hands and squat down and if you need assistance you have it.

If you get those to things (a short bar and a sling) you can even do them outside at a park. Monkey bars work great.

Posted by: Malley

I read about those in a mens fitness mag I had sent to the house the other day. They seem very handy for someone who has trouble with pullups.

Posted by: mike456

walked around and up and down stairs 45 min
full court basketball 45
min
half court basketball 1 hour
IM BEAT

Posted by: mike456

lol i played bball again today,the weather is to good not to, the negative is im too tired to lift, i have been doin a lil bit of pushups and rows but thats it

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