I was just messing around, no need to take this one seriously. Your English is much better than my Swedish. Actually, your English is better than my English unless I concentrate.
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Is your neural priming squatting made with the purpose of optimizing this dayâs 1RM?
I think itâs very good because we underestimate the neural impact from this work
Iâm jealousâŠ
I picked up the neural ramp in CTs subforum way back when and used it to warm-up for my work sets at some point. Fell in love with it. Never had the courage to ask him about how many work sets after are appropriate. Pretty sure the answer is âit dependsâ. On a good day, I can base the percentages off of my projected max, and then fewer work sets would follow. On a bad day, Iâd prefer it to go off of a training max to not get beat into shit by my work sets. And do more work sets at a lower percentage.
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@aldebaran here you go: How to Warm-up Main Lift and Excite Central Nervous System? - #5 by Christian_Thibaudeau OP was doing 3 sets at which point Iâd prefer to be having a good day and going heavier.
Ooooh this is neural priming when the work set is not a 1RM but 85% work sets right? This is nice. Iâll have to try it, but I feel that since Iâm quite âemotionalâ with heavy bars (90+) it can sometimes drain me. Probably why I need some more heavy bars!
Pretty sure indeed ahah. Just like a 1RM ramp, depending whether Iâll feel good or not Iâll do more ramp-up sets
Exactly, the 1-2 reps at â90%â make the work sets feel comparatively snappy. If youâve ever tried using a 1/6 contrast youâve done the same thing, but had the deluxe version of the experience. I love 1/6 contrast.
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Did them once or twice and indeed they feel amazing
Monday 2020-11-23
AM Lifting
| Set | Reps | Weight | Rest | Notes | |
|---|---|---|---|---|---|
| A. Push Press | -3 | 10 | Bar | ||
| -2 | 8 | 40 | |||
| -1 | 6 | 55 | |||
| 0 | 2 | 60 | |||
| B. Press | 1 | 6 | 42 | 3-5 | |
| 2 | 8 | 42 | |||
| 3 | 8 | 42 | |||
| 4 | 4 | 47 | |||
| C. Incline Bench | 1 | 8 | 50 | Shoulder nope | |
| 2 | 9 | 50 | Shoulder goes nope | ||
| D. DB Incline 60 deg | 1 | 15 | 16/h | Better | |
| 2 | 15 | 16/h | |||
| D. Bradford Press | 1 | ? | 35 | Not for me | |
| 2 | ? | bar | |||
| 3 | 7 | bar | |||
| 4 | 8 | bar | |||
| D1. Face pull | 1 | 15 | 7.5 | ||
| 2 | 25 | 5 | |||
| 3 | 13 | 5+mystery stack | |||
| D2. Rope Triceps | 1 | 8 | 17.5 | ||
| 2 | 10 | 15 | |||
| 3 | 10 | 15 |
Mess of a workout, for some reason forgot we have a log. Anyway, DB Incline 60 deg way better than the fixed incline bench. Will remember. also, felt strong on the press. âSkippedâ back work as I was climbing in the PM. But with all my tendonitises Iâve started to think Iâll have one back/bis day as I do still climb quite a bit and focus more on my pushing muscles in the gym.
PM Climbing, mate had her lead certification exam and I volunteered my time so she had someone she could demonstrate her capabilities with. Climbed a bit after but didnât push very hard or long. Just hung out mostly. Was very tired, poor sleep and fatigued.
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What? Rofl
I hated inclince BB bench for years. Now itâs okay, maybe because my shoulder are healthier? Also what I do now is to stop 2" of the chest. I feel it more in my chest that way and my shoulders feel better as well.
Yeah well you still did a gym and a climbing session 
Thereâs a weight thingamajig that can be added onto our cable pulleys but it doesnât have a weight inscription. I have no idea what it weighs, but I can still track it like this
I do the same. Smith Machine Incline is friendlier.
Indeed Not bummed about it or nothing, just noting it down. And yeah, totally prefer climbing before gym >_<.
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It confuses me that youâre able to use a log with added weight and I canât even get close. Any idea on the weight/size or shall i just accept that a week back is the reason I canât do it and try and fix it?
Itâs maybe five to ten kilos heavier than a barbell. Poor guess maybe.
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Listening to a talk with Steve Maisch on hangboarding and I think it is so cool that theyâve identified that a 7-second hang translates into a single rep because when they established that equivalence protocols like Wendlerâs 531 started working.
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Log doesnât equal log.
If Voxelâs estimate is correct the log would have to be a a smaller diameter than you see in strongman (most likely) or made out of plastic if it was âstandardâ size (there is no real international standard. We go with 13" in our comps but @T3hPwnisher for example has reported that he had a bunch of different diameters in his comp history). Those smaller logs are harder to clean but a lot easier to press for most people.
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Wednesday 2020-11-25
AM Bouldering. Noticing on a few routes that my elbow is getting better, nice.
PM
| Exercise | Set | Reps | Weight | Rest | Notes |
|---|---|---|---|---|---|
| A. Deadlift | -7 | 10 | Bar | RDL | |
| -6 | 8 | 60 | RDL | ||
| -5 | 8 | 80 | RDL | ||
| -4 | 6 | 110 | |||
| -3 | 6 | 120 | |||
| -2 | 6 (oops) | 130 | |||
| -1 | 4 | 135 | |||
| 0 | 1 | 145 | |||
| 1 | 6 | 135 | 3m | ||
| 2 | 4 | 135 | |||
| 3 | 4 | 135 | |||
| 4 | 6 | 135 | |||
| B. Snatch-Grip High Pull | 1 | 3 | 70 | 2m | |
| 2 | 3 | 70 | |||
| 3 | 3 | 70 | |||
| 4 | 3 | 70 | |||
| 5 | 4 | 70 | |||
| C. Barbell Row | 1 | 8 | 70 | 2m | |
| 2 | 8 | 70 | |||
| 3 | 8 | 70 | |||
| 4 | 8 | 70 | |||
| D1. Pull-up | 1 | 5 | bw+10 | No rest before curls | |
| 2 | 5 | bw+10 | except set 1 | ||
| 3 | 5 | bw+10 | |||
| 4 | 5 | bw+10 | |||
| D2. Reverse EZ-bar curl | 1 | 20 | bar+2.5/s | 90-120s | |
| 2 | 10 | bar+5/s | |||
| 3 | 8(F) | bar+5/s |
That was somewhat murderous. Coach didnât reply to my post so I opted for the lower intensity variety and 4 sets.
Experimented with some sumo deadlift, my hamstring/glute-tie-in is not ready for that. But nice to find an exercise I can use to gauge my rehab progress with.
The SGHP is a fine exercise, but I donât care enough to invest in learning how to do it correctly so I will swap it for RDLs for now.
Tried rowing underhand but my elbow did not like that indicating that the bicep does participate a little bit in the pathology. Will opt for a machine row I think, so I have energy left over for abs. Also, rowing should have gone after pull-ups. Also, again, a good screener for when I think my elbow is fine.
Itâs cool that I can curl with reverse-grip. Happy about that.
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Welcome to the world of the perpetual-reverse-grip-culr-because-you-have-a-tendonitis ahah
Never ben keen on underhand rows personally (though for pull-downs I like them), and less carryover to deadlift and such!
Too bad for the high pulls, they feel so good.
That was a nice beefy session
Need to try this again. Just reminding myself.
I agree, got super drained. It was a bit much in my current state. I imagine all them nags and stuff might have an impact on systemic recovery. Iâm doing rehab stuff several times a day asking things to heal. And then training on top of that is just another âheal this, booâ-prompt to the body.
Really keen to look back a week from now when I do
Deadlift
RDL
Pull-up
Machine Row
Bis
Abs
And compare.
I just read @The_Mighty_Stu expressing his love for them so want to do them for a block of training
To me they donât, and Iâd need to invest time in getting things out of them. Rather than do them once per week and spend time reading about the movement Iâll do the Javorek complex as part of my warmup and figure it out by osmosis on a lighter load.
Thursday 2020-11-26
Rest day
Felt/heard a pop in my elbow during rehab. Some pain. No more rehab today 
I should really start listening when my body says âthis feel tweakyâ. Admittedly, I have no idea how many time Iâve listened and wouldâve been fine but itâs more or less a 100% rate of bad things happening and me ignoring it. Tweaky being the key word. Plenty of times Iâve ignored similar feedback, like pain, and had no problems. But âtweakyâ is going to be my red light.
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âListening to a talk with Steve Maisch on hangboarding and I think it is so cool that theyâve identified that a 7-second hang translates into a single rep because when they established that equivalence protocols like Wendlerâs 531 started workingâ
What? When did this happen. Ah balls now Iâm going to have BBS hang sessions, somehow