I hope things improve soon. Hang in there!
Hahaha, didn’t notice it until now but will do. Have you ever tried switching email providers?
1 Like
Nope, you?
Caught a code snippet in a data-science tome I perused today. Transcribed it, and played around with some values. Here I’ve plotted the result of an ODE that computes weight changes over time given a fixed energy intake of ~2800 calories for “me”
The monthly weight changes, orange dashed line, would be
[1.0634890490813405,
0.9651694448697583,
0.879411405082422,
0.8039789203871948,
0.7371518988236545,
0.6972536244544898,
0.6226691101330744,
0.5747557020916361,
0.5314358428996684,
0.49212819670545116,
0.4563473138960319,
0]
Found that fairly insightful somehow.
Yeah, I switched to Posteo recently. Unfortunately I can’t totally abstain from Gmail due to work, but it’s a nice change nonetheless.
2021-03-06
| Main Work | Target | Reps | Weight |
|---|---|---|---|
| A. Deadlift | 65% | 5 | 107 |
| 75% | 5 | 122 | |
| 85% | 5 | 140 | |
| B. Farmer’s Handle Deads | 85% | 5 | 176 |
| 85% | 5 | 176 | |
| 85% | 5 | 176 | |
| 85% | 5 | 176 | |
| 85% | 5 | 176 | |
| C. Hip thrust | 12,10,9,8 | 100 |
3 sets of GHR and oblique twists. Did KOT split squats during my warm-up for deadlifts and 5x20 BPAs
A outdoorsy day after that, which didn’t help my lower body recover but I got some good food for all my efforts.
2021-03-07
Thought my back wasn’t fatigued much from deadlifts. I was wrong.
| Main Work | Target | Reps | Weight |
|---|---|---|---|
| A. Press | 75% | 5 | 40 |
| 85% | 5 | 45 | |
| 95% | 5 | 50 | |
| Joker | 100% | 1 | 53 |
Superset with ring-pullups 12, 10, 6, 12 at bw, +10kg, +15kg, bw respectively. And ab-wheel 50 reps total. Abs not as worn down from oblique crunches as I thought - this was a experiment.
Barbell curls, amrap set
5100 method for machine delt raises
3x8 shrugs
3xAMAP French Press
4xAMAP neck harness
5 Likes
@T3hPwnisher I’m planning out my next cycle of training and was thinking about slotting car deadlifts in. What is the purpose of the dumbbells over the bars, just to keep them from sliding sideways? He mentions they should be heavier than what he is using in the clip. Just thinking if I have to go fetch dumbbells from a different place in the gym - odd equipment distribution.
It keeps them from lifting up off the floor when you pick up the other end. You could weigh them down with sandbags, chains, etc, or just use a landmine. One of those pre-fixed barbells could work too.
1 Like
Cool, then I should be able to make due with what is adjacent. Appreciate the reply, thank you!
1 Like
I finally figured out whom your profile pic (in the mini vesion as it appears next to your name) reminds me of! Leon S. Kennedy! From the Resident Evil franchise. The blond, jacked fella as he was portrayed in Resident Evil 4 (game, not movie). Fantastic game, in case you never played it!
Wow I’m on a roll with weird posts. I should go to sleep.
Cool! Then I remind you of him because that’s me buddy. Go to sleep and shake of that immune response.
1 Like
Thursday 2021-03-11
| Main Work | Target | Reps | Weight |
|---|---|---|---|
| A. Squat | 75% | 5 | 95 |
| 85% | 5 | 105 | |
| 95% | 5 | 120 |
Joker 2 reps at 125. Supersetted with HLR (3 sets) and weighted crunches (2 sets). I tweaked a back muscle during my warm-up doing windshield wipers and after a while the HLRs didn’t feel too good.
Iso-linear hack squat, 100 kg. 22, 15?, 14 reps. Will repeat on same weight, ensuring I made the 50+ reps
Iso-dynamic leg curl 3x7
Jefferson curls 2x15 → Seated goodmorning 2x15
P.S. Did my first set of pain free push-ups in quite a while earlier this morning. This is exciting progress.
8 Likes
YAY!!!
Friday 2021-03-12
| Main | Set | Reps | Weight |
|---|---|---|---|
| A1. Push Press | -1 | 10 | bar |
| 0 | 5 | 30 | |
| 75% | 1 | 5 | 47 |
| 85% | 2 | 5 | 52 |
| 95% | 3 | 3 | 60 |
| A2. Log Row | 1 | 12 | 40 |
| 2 | 10 | 50 | |
| 3 | 8 | 60 | |
| 4 | 22 | 60 | |
| B. Log Press | 1 | 10 | 40 |
| 6 laps (odd/even) | Reps |
|---|---|
| C1. Strict Press / Log Press | 10 all sets |
| C2. Reverse Ring Flyes / Inverted Rows | 10 alll sets |
| C3. DB Lateral Raises | 20, 20, 15, 12, 14 |
| C4. Most effective pull-apart | 20, 20, 15, 12, 10 |
And some biceps shit
On the rows I do my all out set by just lifting the weight, meanwhile the sets before that the weight is following along as I focus mostly on moving my scapula.
Sunday 2021-03-14
| A. Deadlift | 75% | 5 | 125 |
|---|---|---|---|
| 85% | 5 | 140 | |
| 95% | 5 | 155 | |
| 100% | 2 | 165 | |
| B. Hip thrust | 12,9,9,9 | 100 |
Jefforson Curls 3x20
Seated Goodmorning 2x20, (1x10 → Seated pancake 1x10)
Feeling better and better in my upper-body. I’ve been spending some time, very impromptu, without structure, just keeping my scapula locked into various positions while contracting isometrically. So I’ll hold the top of a dip on two chairs, grab a pull-up bar and pull down hard with my scapulas, and do the same while holding my body horizontally. I’m perpetually sore in my upper back but I keep progressing so I’m keeping with it.
Similarly, my elbows are feeling better as when I’m out walking I’ll flex my wrists and fingers into maximum extension, focusing on pulling back the fingertips and then I walk as I do fairly slow curls while maintaining the wrist position — even going so far as to use the triceps to reverse the movement rather than rely on gravity.
Edit: also did suitcase carries. It’s so inconvenient to do loaded carries in a commercial gym. No one seems to pay any heed to there being an individual on a straight path carrying weight.
5 Likes
Monday 2021-03-15
~14:00: 1x40 minutes auto-belay
~19:00: ~2hrs of belaying and doing easy routes (top-rope)
Fingers can take the heat, but I’ve never climbed with as good form as this either. Loaded up on collagen and vit C before climbing too.
My mindful intent for today was a semi-halfhearted Place/Push. The intention is to climb by pushing with both legs. And push the hips up an in, close to the rock. Half-hearted because I spent most of my conscious effort on “how am I placing my fingers, how much are they having to carry, what happens if my foot slips”.
Next up, Rock meditation. But first, a rest day.
Rock Meditation is climb slowly while paying attention to the climb, focusing on pristine and precise footwork, climb and breathe continuously, push with both legs and focus on balance. Fluid movement is a goal.
3 Likes
Tuesday 2021-03-16
TM Test Deload/7th week protocol
Press: Worked up to my TM today but couldn’t even get the bar of my shoulders. I have ideas as to why (things done yesterday and not really training every rep from a dead stop so that’s my weakest point). What did I do? Daily push-ups is becoming a thing, and also had a isometric push-up challenge/“comp”. I won. My body will adapt soon. Will keep TM where it is at I think - or, just for sheer convenience do 5x35, 5x40, 5+x45 for all weeks until I start hitting ~15 reps on my top-set. I ran into problems today finding fractional plates, and I’ve done so numerous times throughout these cycles.
Assistance:
Push-ups 10, 8, 6, 4 (ss: band face pulls 15 reps) - I do push-ups daily now, see above X)
5x20s of work/10s of rest scapular pull-ups
5x10s of work/5s of rest scapular pull-ups
3 Likes
I remember a post in which I tried to describe what “owning a route” looked like, although I forget the context. This is exactly it.
1 Like
I went to the public library and got everything they had on climbing. This is from one of the books I got there and this particular training task comes from The Rock Warrior’s Way.
3 Likes
Wednesday 2021-03-17
Spring is here, I decided to try out a little jogging. Started by jogging between lamp posts, and taking turns walking/jogging in-between each one. Did that for 2 kilometers before trusting my hamstring and jogged another 2+2 kms. Nice that all that hard rehab work has done something. Running with any real effort still feels aways off but I’m thankful I was able to get this confirmation that I’m heading in the right direction.
6 Likes
Welcome to the T-Nation runners club. Its shit and we all hate it.
4 Likes
Speak for yourself. I love it.
1 Like