Yeah this is the principle of potentiation post-activation. Sets preferably done with 80-90% of your max phosphorylate the light chains of myosin, resulting in a 8-15% sensibility to calcium gain. IE you’re stronger/more explosive. Avoid going higher on auxotonic reps (too much fatigue will inhibit the benefits of PAP) or lower (not really enough to stimulate properly).
I recommend 3 reps at 80-85% or 1 at 90%
Should you have? How can you know what you should have progressed? You’re dealing with the hand you’ve been given, stop being so tough on yourself. I just see that you’re not quitting, that you’re still progressing in some way, even if it’s not by the weight on the bar
Standing ab wheel progression 15, 10, 10
100 band pull aparts
Tabata assault bike 41 cal
I decided to give this program from StrongFirst a try since I bought the e-book last month. I think it will help me get used to heavier weights before starting Coffinworm afterwards. Both setups are quite similar with one heavy lift and one “light” lift per day. In both programs I have to be smart about the assistance.
I admit it is difficult, perhaps even impossible, to speculate what numbers I would have reached had things gone better. But again, I will ask you a similar question: if you had for 4 years been struggling with the same number of reps on a 70 kg bench or a 120 kg deadlift, would you feel good about your achievement? I don’t use these numbers to make any male lifter at this level feel bad. I think for the most part competing with oneself rather than with what one reads on the Internet is a good approach. Everyone starts somewhere, and not everyone will exhibit spectacular strength after 6 months of training. But it is the being stuck at those numbers for so long that, in my opinion, is questionable.
I don’t like to be passive in my pursuits within or outside of training. Though I have done my fair share of whining for the whole of 2021 already, so I think it will be better for me to not bemoan this on here for awhile.
Males tend to store more adipose tissue in the abdomen, whereas females tend to store it in the lower body. Of course those are generalities, and it is easy to find exceptions. I’m probably better off not even writing that because people are so different. When men on the Internet throw around bodyfat percentages, often in misconstrued ways, generally the “equivalent” for women is 8-10% higher.
Girl, what you need is to shake things up from what you’ve been doing, hit some really heavy singles-triples to push your intensity comfort zone! I don’t know what coffinworm consists of since I don’t have the last couple 5/3/1 books, but hopefully that’ll give you some of what you need.
I was wondering what you thought of the adoption portion at the end of the story.
I’m a mid-30s man and I was sobbing reading it - but I think anyone unfamiliar with adoption wouldn’t have been affected as much by the tragedy.
Reading the book, it seems like, “This boy needs parents, these grownups need a child, it’s perfect!” and then trauma hits the boy and he doesn’t speak for a year, and the whole thing is just… painful. I don’t think it’s what most people (who don’t know) expect in an adoption story, but it’s more common than people realize.
Since it’s been 10 years maybe you don’t recall how painful it was - the first 90% of the story is complete and perfect, and it’s almost like the adoption bit was a separate, short, tragic story.
It made me grateful that my daughter is doing as well as she is!
Hope you’re doing well! looks like you’re strong, dilligent, motivated, and hard on yourself - a recipe for success.
It’s incredible how traditional idealizations of adoption persist in people’s minds. Sure, adoptees make up a small fraction of the population, but many people know someone else whose family has been affected in some way. I’m not surprised you were so moved by it.
Unfortunately I don’t remember too much of it, but perhaps I should reread it this year.
I’m so glad to know that! You seem thoughtful in your parenting approach, and I wish more people would follow those footsteps.
I recently finished a short book that you might like called Culture Keeping by Heather Jacobson. She touches on race vs. ethnicity and how we think about the traditional American family well. Although the book mostly discusses China and Russia, there are some passages addressing black and indigenous populations in a thought-provoking yet careful way.
Nope, was too busy this week to log sessions day of though. Admittedly, I have also been feeling more discouraged than usual about training. But I don’t want to subject anyone who reads this to the repetitive negativity, so I think it’s better to keep things short now.
2/9
130 cal assault bike 16:17
2/10
W1D3 Reload
52 pull ups
Press
35x7
52.5x5x5
Squat
35x7
85x5
110x5x5
50 pushups
122 band pull aparts
2/11
W1D4 Reload
Deadlift
125x5
155x3
185x5x5 (belted but double overhand + no chalk)
Bench
35x7
55x5
75x5x5
Standing ab wheel progression 15,10,10
BB Curl 50x12,9,7
100 band pull aparts
Tabata assault bike 41.3 cal
Have not been able to do any jumps lately because of the wintery mess outside.
As I’ve seen others write in the past, no one that frequents these boards tend to pay much heed to what numbers everyone posts. The real value here is exchanging thoughts. In an alternate universe, we’d all be a bunch of artists hanging out on a message board talking about how our art afflicts us in various ways. How it is benign at times, and destructive at others, and that our relationship with the activity is somehow almost at the entire core of our being.
It’s your log, feel free to write or censor yourself however you like, but I don’t come here for the numbers.
If people who primarily devote themselves to art came here, they’d probably be at least a little confused. Not in the way that lifting “works” but in the way people overanalyze things. Funny enough it would probably be the same vice-versa, if people here without art experience read frustrations on how some photo editing style or painting technique isn’t “working” for some individual.
I feel like I’m a whiner though, and no one likes being around whiny people or reading said whining. And it’s not that I care about my self-image here but that I also don’t like whiners. For some people these attitudes can be infectious. While it doesn’t necessarily drive me away, I don’t like seeing people chronically down on themselves in their logs.
