Hal Sands 💯

Taking the long term approach to building my body back has been extremely challenging Managing volume and intensity across the shoulder, hips, and low back has been very frustrating Feels like I’m making very little progress, but I have not missed a training session in a month

Biggest leg extension mistake I see? People not “attacking” these with intent and treating them as a pump & fluff movement. Taking these all the way with legit form is painful. Gotta be in the right headspace for them. Essential for maximising quad development IMO.

Why optimal isn't real Had a call with a client this morning Golfer's elbow issues. Weight lifts 4-5x a week, rolls BJJ, bit of a homesteader so he's always activ We came to a solution: back off some pulling volume in the gym, wear straps to lessen load on the elbow, keep rolling as tolerable and start my rehab program. But here's what I didn't tell him during the call This isn't the most optimal way to heal The absolute best way to heal would be to discontinue everything that bothers him and go through the 12 week protocol But I'm not making him do that Why? Because optimal doesn't exist in the real world Sure, he could do everything I mentioned above and be 100% pain-free in 3 months Sounds good, right? Well, there's a problem with that plan It would be taking away most of the things he loves. He'd hate my program. Probably hate me too So instead, I'd rather meet in the middle and adapt rehab to his lifestyle Is it the best way to get healthy on paper? No In practicality? Absolutely I'd rather you be able to stick to something 70% effective 100% of the time than try to follow something 100% effective 50% of the time (or less) Nothing's quite that black and white, obviously Will his elbow take 5-6 months to heal instead of 3? Maybe. It very well could But he's gonna enjoy every step of the way. And he isn't rushing back for some arbitrary deadline That's why adherence > optimal every single time. And optimal isn't really real anyway

Woke up feeling every single sit up, lunge, and step over from yesterday’s workout Did not want to get out of bed, much less go to the gym Told myself to just do some mobility and stretches 15 minutes later I’m in the car otw to the gym Sometimes you just need small steps 👊

Unlike strength training In rehab you can make progressions without increasing reps/weight If you can improve ROM/tolerance for a movement better than the day prior, that's progress Can make great improvements without ever increasing weight or reps