I very delicately layed a plate on my toe when dropping weight for leg press MRs. Not the first time, but I’ve got a fun little blood blister from it.
Having an issue with a little muscle or something in my forearm that’s giving me shit during certain movements. Going to do some research to figure out exactly what it is. Subbed Reverse Curls in for regular EZ curls as a result.
Performance isnt dipping per se, but I’m feeling more and more beat up during these sessions. My TRT is down to 105mg/wk and nothing else, so it could be that. I’m also averaging 2100 cals per day and seeing the scale drop significantly.
Not gonna lie, I’m feeling flat. Going to push through it… I’ve been needing to do this for a long time.
I read a comment @T3hPwnisher made about reframing the feeling of hunger to feel like losing fat, and that just helped in a special way, so thank you for doing what you do.
There is another comment that I believe he made that stuck with me. Being hungry is a sign that you need to eat, not a sign of how much to eat. Wording is probably a bit different, but I think there is truth to it.
I developed some pain when I was doing the 10k swings in the little bubble muscle right on top of my left forearm. It still aggravates me a little, but it was really uncomfortable for like 6-8 weeks. It was the worst with hammer grip movements, so it may be different than what you’re experiencing.
Deadlift form felt like shit but i haven’t pulled in nearly a year so not bad, all things considered. Training max may be too high, 425 was rough. No drive from bottom… suggestions?
Forearm is still bothering me so i went reverse curls again.
Obviously you know I’m in, because I’m a rudderless ship, but I think this is important. Training implies a goal; if our goal is to de-stress and just stay somewhat fit so we can crush the rest of our life goals, then program hopping during that period is the appropriate training plan.
I meant specifically regarding drive from the starting portion of the movement. I was never exactly tearing the weight off the floor, but this felt very grindy from the get-go.
Do you brace at the top while standing, or at the bottom while holding the bar? I get more pop off the ground when I brace at the top. I can get more air in, and have a more rigid core if I brace at the top. The down side is a set is basically all singles unless you brace at the top holding the weight (which I what I do).
Also, a cue that really helped me was pulling the slack out of the bar. What I do is imagine that there is a scale on each side of the bar. I like to imagine the weight on the scales going down as I pull out the slack and ideally be very close to 0 on each before starting the pull. I’ve accidentally paused 5 plates doing this. What doing this accomplishes I think is it takes out all of your bodies tendency to round as you start the pull. Then when you pull every inch you move, the bar tends to also move an inch, which I don’t think happens for most if they don’t have the slack pulled out making the start slow.
Deficit Deads. Instead of regular deads you stand on something so the pull is longer and harder. Then when you go back to regular deads, it’s easy. These are almost universally recommended by strength guys, physique guys, science nerds, and hardcore guys alike.
Special Work. Pause deads, isometric deads, don’t touch the floor deads, slack pull deads, etc. After your regular deadlift you do a 2nd, special lift that makes you spend more time in the bottom position. And as you master the special deadlift, you hope it teaches you something that helps the bottom of your regular deadlift. Fancy strength coaches recommend these techniques, but most lifters hate this stuff. And physique focused dudes wouldn’t waste time with this stuff.
Assistance work. After deads you do stuff like paused front squats and weighted decline situps to build power and stability in the bottom of the deadlift. Again, mostly recommended by strength focused lifters/coaches, not bodybuilding coaches.
Just say fuck it. Put the plates on blocks and lift from a height that feels natural for your body. You’ll grow the most when you can progress the most, so just lift from the height or with the style that comes the easiest, without any BS. Pretty much only huge, successful bodybuilders say to just do what comes natural.
Lack of power from the bottom of the lift for me would suggest weak quads or could be a positional thing.
But the most obvious answer is usually the right one so I am going to go for
If it was me I would drop the TM back and get some good quality reps in the 4-6 rep range for a while. Good speed RPE 7-8 by the last set. If you are still having an issue after a training cycle then a video would help.
Okay we’re back folks. Was getting overrun with seasonal allergies in the form of Rhinitis/Hay Fever so I took some days off while my sinuses were winning.
Day 4
FitNotes Workout - Monday 23rd October 2023
** Barbell Squat **
45.0 lbs x 10 reps
135.0 lbs x 5 reps
225.0 lbs x 3 reps
265.0 lbs x 5 reps
305.0 lbs x 5 reps
345.0 lbs x 8 reps
** Hanging Biceps Curl **
13 reps
8 reps
5 reps
** Ab-Wheel Rollout **
10 reps
8 reps
8 reps
+10mins Cardio AHR 145
Squats felt surprisingly okay. Watched a Swede Burns Squatting video and things just clicked. Imagine that.
I think it went really well. I’m pretty inexperienced with interviews but this felt good and both interviewers were pretty much justifying/selling themselves on why my answers (STAR format) were good. Like if i was selling you on a car, and every time i said something good about it - you said “yeah and i really like that becayse XYZ”.
I was referred to the position by someone who already works under that manager before the interview, then had another coworker speak to that manager and recommend me for it too.
Anyways, I’m not getting my hopes up. I did that last time and it kind of fucked me up honestly. Helped push me through some of my cut though - i always do better when I’m told “no”.
Good luck! It’s so hard to control all the variables, it doesn’t do to start measuring the drapes in your new office. Sounds like you told your best story, which is all you can do; then you just see where it falls.
Forgot to post my weight for last week. 207.5lb
Day 1
FitNotes Workout - Tuesday 24th October 2023
** Overhead Press **
45.0 lbs x 5 reps
95.0 lbs x 3 reps
145.0 lbs x 3 reps
165.0 lbs x 3 reps
185.0 lbs x 3 reps
185.0 lbs x 3 reps
135.0 lbs x 5 reps
** Lat Pulldown **
150.0 lbs x 3 reps
210.0 lbs x 3 reps
230.0 lbs x 6 reps
** Pull Up **
10 reps
** EZ-Bar Skullcrusher **
110.0 lbs x 17 reps
110.0 lbs x 8 reps
110.0 lbs x 5 reps
** Arnold Dumbbell Press **
35.0 lbs x 12 reps
35.0 lbs x 8 reps
35.0 lbs x 6 reps
Abs were too sore to get good Overhead Pressing in. It was my core that limited OHP, not my shoulders. Called an audible and hit a second top set.
I was tired and burnt out before stepping foot in the gym. For some reason, my triceps were sore this morning and i did nothing at all to them yesterday.
Anyways, training is done. I didnt want to, but i grinded through it anyways.
Class tonight. Let’s see if i have it in me to lift tomorrow morning.
