Tag Archive: glute ham raise


June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.

June 15, 2015

Weekend kinda sucked. But I got lots of rest. Back to it.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: More CAT Squats. I think my calves are growing, my SBDs barely fit over my calves now, dammit.

Leg Press (2 min rests, feet high and wide, toes pointing out)

8 plates x 20
8 p x 20
8 p x 20

notes: it was crazy humid in the city today. I was dripping sweat by this point.

Glute Ham Raise (30 sec rests)

10, 8, 4

notes: I lowered the rest and made these as strict and controlled as I could. As a result, I could barely do any, lol. Also, my quads were pumped from the last 2 movements, and were getting crushed against the pads, it hurt!

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 30 sec rests)

10, 8, 7

notes: rests low, much tiredness.

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (2 min rests)

190 lb frame x 6 sets

notes: Holee fukk, a frame is SO MUCH EASIER than the equivalent in dumbbells. Last week, 3 minutes rest felt like just enough. This week, 2 minutes almost felt like too much. If you hate metric, I walked approx. 164 feet per set. Forearms were pumped!

that counted as cardio, so I went home after.

June 8, 2015

Sleep was bad Sunday night, so I was a mess at work. When I left work, I immediately had to head home and rest, then headed back out for the gym. It was going to have to be an evening workout.

Anyhow, routine changes up a bit now.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: These were CAT squats, meaning go down controlled, but drive up fast, even to the point where the bar rattles at the top. Try to squat up through the ceiling. Hoping this will help me learn to power through my sticking points.

Leg Press (2 min rests, feet high and wide, toes pointing out)

8 plates x 20
8 p x 20
8 p x 20

Glute Ham Raise (60 sec rests)

12, 12, 12

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 90 sec rests)

8, 10, 8

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (3 min rests)

100 lb DBs x 4 sets

notes: I tried a 2 min rest, and my grip was just shot. I had to up it to 3 min on subsequent sets.

I was actually supposed to do 6 sets of farmers walks, but I realized I had a massage across town in 25 min! Shit!! It had totally slipped my mind. I stayed in my gym clothes and rushed out to get there, made it barely in time.

What isn’t being communicated is that the gym was hot, maybe my pwo was kicking my butt, but I was POURING sweat by the time I got to the leg press. I was dying pretty much the whole workout.

Cut Day 38

No more hiding out in my home, sick. Time to get shit done. Off to work I went.

Throat was still a bit sore at work today, but I was determined to get in a bit of volume that I had been missing from the past few workouts.

warm-up: nada

Damn, the gym was full of nice ladies today! Good looking ladies with muscle tone with great focus and form… and dudes who went as heavy as possible with poor form. Ain’t that always the way.

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Everything felt good today. No concerns. Bit of a hitch on Set 5, so I stopped it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: Again, everything felt really good. Most comfortable session learning how to front squat yet! One day, decent weights will be mine. Not in a rush though, slowly building.

Glute Bridges (60 sec rest)

135 x 12
135 x 12
135 x 12

notes: at risk to my masculinity, I did a bum exercise. That’s ok, ladies like man bums. My reasoning being I wanted to make sure my hams and glutes got in some work this week. Weight wasn’t heavy, but I really tried to focus on a hard contraction at the top. Like I’m trying to open a pickle jar with my butt. It also set me up for the next exercise.

After the bridges, I did some low-back releases: supported Waterfall, prone spinal twists. Low back was tight.

Glute-Ham Raises (60 sec rest)

10, 8, 6

notes: Have been much more tight with my GHR form lately, and consequently they have gotten much harder, lol. These got real hard real quick.

Again, after the GHR I did more low-back releases. Low back felt pumped after all those twists! Lots of fresh blood.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 12
330 x 12
330 x 10

notes: Did a little better this week. I could have probably pumped out 12 on the last set, but I wanted good quality reps.

Low back was still mighty stiff, so I nixed the ab exercises and headed off to the locker room to see if my traps had a pump, lol.

Sadly, there was an Asian dude occupying the mirror the whole time, making sure his dress shirt was perfectly tucked in, so I decided to let him occupy top douchebag spot rather than trying to stare at my traps in the mirror.

Good workout! Felt good to work out as if I wasn’t sick. Even though I am still a little messed up.

Cut Day 31

Massage session last night, tore up my shoulders, hams, my back. I was still recovering today, but showed up to put in some light work.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
90 x 3 / 5
105 x 2 / 5
115 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

130 x 6 @RPE8
130 x 6 @RPE8.5
130 x 6 @RPE8
130 x 4 @RPE8.5

notes: The second set had a bit of grind towards the end, but I didn’t want to call it, was rewarded with another good set, maybe it was just me warming up or lack of focus or something. On the 4th set, I grabbed the bar totally unevenly, I must not have been paying attention. I tried one awkward rep, reracked it and went again, but I was already done in my head, I did 4 reps but it still felt uneven and awkward even though this time it wasn’t… form was gone, so I called it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
60 x 5
85 x 3
95 x 2
110 x 1

120 x 6 @RPE8
120 x 6 @RPE8.5

notes: Core didn’t feel strong already on the second top set, so I gave up and moved on. I was also having problems getting my feet set, trying to adjust them to be even in the mirror kept making me do it backwards, and looking down at my feet is awkward with a bar in front of me, so I need more practice setting my feet obviously.

Glute-Ham Raises (90 sec rest)

10, 9, 10

notes: right away, my low back got damn sore. I could feel it ready to seize, so I figured I should wrap this workout up soon.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 10
330 x 12
330 x 9

notes: Once I was over 300, my grip became the limiting factor on these. 280 last week was no big deal, but 330 felt like a struggle the whole way, which is consistent with my Farmers Walk issues a few weeks back. I think I have found my weight for now

My low back was getting stiffer by the minute, so I said F the abs work and F the cardio and packed up and went home.

One side-benefit of ending the workout after shrugs was that I noticed in the locker room mirror that my traps still had a pump so fresh they had the factory sticker still on them I couldn’t get a good selfie of my traps, so you will have to take my word for it for now

Rest day tomorrow, and my low back could sure use it! I might still do some cardio though if I am feeling good.

Welcome to my “off” week!  Off is in parentheses because I still go the gym 4 or 5 times, I just go there to push pink dumbbells along the floor with my foot 🙂

 

I pushed Monday’s workout to Tuesday, but didn’t want to push back Tuesday’s so double workout day, hooray!

 

For deload, my main lifts and my main assists hover around 50%, optional assistance can be whatever I feel like, as long as I don’t kill myself doing it.

 

AM Workout

Bench Press – Superset Bench and Rotator Cuff Work (no rest, change weights and go again, all bench reps are paused Spoto style)

75 x 5 / over&backs x 8

95 x 5 / over&backs x 8

110 x 5 / over&backs x 8

 

Fly Movement (rest 30 sec)

DB Fly 30s x 9

Cable Crossovers 85 x 10, 65 x 10

notes:  tried the DB flys, and my shoulders groaned a lot.  Obviously, that bad Shoulder workout on Thursday was no fluke, my shoulders were tweaked a bit.  Crossovers felt better, although I could see they were uneven in the mirror.

 

Overhead Press (60 sec rest)

75 x 5

75 x 5

75 x 5

 

Free Cable Widegrip Pulldowns (30 sec rest)

85 x 10

95 x 10

105 x 10

 

Closegrip Bench Press (30 sec rest)

135 x 10

135 x 10

135 x 10

 

Standing Dumbbell Curls (twisting, 30 sec rest)

30s x 10

30s x 10

30s x 10

 

Incline Rear Delt DB Fly (30 sec rest)

10s x 15

10s x 15

10s x 15

 

notes:  then went to do a full day of work.

 

After work, headed over to a different gym for some more light work.

 

PM Workout

Deadlifts (rest only enough time to change weights and go again, barefoot, double overhand, no straps, no belt)

165 x 5

205 x 5

245 x 5

 

Squats (Romaleos, no belt, 60 sec rest)

all squats were ATG with a long pause.  drop all the way down… stare at myself in the mirror… back up

120 x 5 narrow stance

150 x 5 narrow stance

180 x 5 medium stance

 

Assisted Chinups (30 sec rest, resistance band assistance)

7 widegrip

7 hammergrip

7 hammergrip

 

Glute-Ham Raises (30 sec rest)

12, 12, 12

 

Decided 2 workouts can take the place of cardio, and went home 🙂