re: 5th Annual H/F Deadcember

i dunno what "midline mobility" even means

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Don’t blame the movement. Great for training overhead, spine, and midline mobility and strength

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This was my first time doing these and like I said, I could grow to like them. I just think they were a poor choice for Deadcember. They seem to offer a great core workout; not so much the legs (with the weights we're using). Also, the risk/reward (in my opinion) is WAY skewed to the risk side. I would need to have these programmed in on a regular basis to even feel comfortable with any sort of weight that would make the lift worthy of using 'squat' in it's name.

I think overhead farmers carries would have been a better (and much safer) accessory today.

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There is no additional risk over any other movement.

If someone can’t complete the movement safely, they should work on their mobility, not say the risk is too high

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:lol: :lol: :lol: :lol: :lol: :lol:

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What’s funny?

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You are funny, thats what I'm laughing at you.

The fact my comment that some random dumb & pointless exercise in a month long deadcember program has some dude so worried that he comments on every post within 10 minutes is laughable. "look yourself in the mirror" lol

I'll tell you what I tell my kids when they have to much screen time, "go touch some grass"

You have changed my mind though I do now see it has a point. And that point is to give keyboard warriors a hard on

I'm off to actually do the programming

Take the arguing to the OT.

Today’s workout was rough. 80% was 345 and it moved easy. 30 pull ups were rough. I broke it down in sets of 6.

Day 13

Honestly today was on the easier side. Bench and deadlift both were smooth. 8 sets each took a while, but weren't bad. Pull-ups were definitely the worst of it. I can only do a couple at a time so it took me a lot of sets. The rest wasn't bad. Hit the shrugs in 1 set, DB press in 3, curls in 2, and overhead extension in 1. Ready for the weekend. Shoulders are cooked currently.

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Day 16 - Bumble

Deadlift - 2 min rest
5@70%, 5@75%, 3@80%, 3@85%

Back Squat - 2 min rest
5@70%, 5@75%, 3@80%, 3@85%

SS1- 2 min rest
Gluteham Raise/Back Extension - 3x8
Banded Pull Through - 3x8
Ab Rollout - 3x8

SS2 - 2 min rest
Lunges (with weight) - 3x5 each leg
Goblet Squat - 3x8
Crunches - 3x30

Got Day 13 done late Friday afternoon. Long one but good one, cranked up some old 90's rock playlist and everything went good outside of all those pull ups. I think it was about 1hr20mins or so to get through it...

Caught up on the superset I had to skip during the week after walking the dog Saturday

Day 16 was heavy start to the week. All in was 45 mins or so. Cranked 90's rock again

Looks like Day 17 is out, see ya tomorrow

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I missed calculated my last set of deads today. Instead of doing 85%, I did like 95% or something. should have been finishing at 385, but did 405 instead. My math didn't math.

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I didn't miscalculate. I'm just a dumbass that didn't pay attention. I loaded my squat set 1 weight instead of deadlift set 1 weight.

Anything over 92% (350) will be a PR for me. Not something I'd really want for a Monday after a busy weekend, but looking at the schedule I may need to adjust. Daniel has the PR Party scheduled for Monday, Dec 30th. I'll be traveling on 12/25 and 12/26 so my schedule will likely deviate a day or so.

Day 17

I'm not sure how to add bands to a deadlift and my gym does not have chains so I ran deficit deadlifts. I said it on day 10 and I'll say it again. That extra 4" makes a huge difference. I'm questioning my bench TM. I thought the floor presses were on the light side. Supersets were straight forward. All in all pretty good session.

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Day 18 - Bumbles Bounce. Deadlifts Don't.

Deadlift - 3 second hold just below the knee, finish rep, 5 second eccentric; 2 min rest
2@70%, 2@70%, 2@72%, 2@75%

Back Squat - 5 second eccentric, 3 second hold at parallel, finish rep; 2 min rest
2@60%, 2@62%, 2@64%, 2@70%

SS1 - 2 min rest
KB Swings - 3x8
RFESS - 3x3 each leg (heavy)
Ab Rollout - 3x8

SS2 - 2 min rest
Russian Lean/Nordics - 3x8 seconds
TKEs - 3x15 each leg
Plank - 3x20 seconds

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So you just laid on the floor and did bench press? I have never done those before.

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Basically, yes. I found some videos and just set it up in the squat rack with J-hooks. It's the top half of the bench press movement. Unrack, come down (slowly so you don't break your arm) until your tricep/elbow touches the floor, then press back up.

Edit: The video I watched had the legs straight so there was no cheating or using the feet/heels for leverage. LINK