Nordic Blood: Climbing And Lifting / Lifting And Climbing

[Voxel]

2020-01-20

Week 3

DB Bench
4@34
8@30
7@30
6@30

A nice and controlled eccentric probably explains the performance decrease compared to last session. Really focused on stretching my pecs in the bottom as opposed to kilos in hand.

See auxiliary notes at the end.

Press 3x8-12
11@35
8@35
7@35

Same as last time. But rather than going back into the rack position, I kept all reps between trachea level and full extension. Got a really good delt pump from that.

Dips 3x8-12
8@20
9@15
8@15
AMRAP @ BW, slow-controlled reps.

See aux notes to understand my weight selection here

EZ-bar Curl 2x6-8

---

Aux notes:

I don’t really expect anyone to keep all my plans in mind, but I’m diverging a bit here from the plan.

Originally, the idea was double-progression, where we’d keep to a rep-range until we increased weight on a given lift three times. But we, as a group, agreed that if we were true to the original plan we’d be spending different amounts of time locked into this block and instead decided to stick to the rep-ranges for 4 weeks and then try to the best of our might to double-progress within that time.

However, I really liked the weight selection philosophy from my last impromptu pull session which was to treat the first set that hit the bottom of the rep-range as the first work set and then decrease the weight as needed to stay in range as needed. Here I went a bit too heavy, but kept with that philosophy regardles and I’ll continue doing so.

Why? Because it allows me to push harder on the opener, rather than being limited by trying fatigue-management.

2020-01-21

Not climbing today. Leg too fucky still. Will do some hangboarding at home instead. Will probably have to do something else than deadlifts/squats tomorrow. Honestly I expect to not climb on Thursday either, and hangboard yet again. With some luck though, come Sunday, I’m back to squatting/deadlifting. Today has been the first day when I can at least walk intermittently without pain. Oddly enough standing is preferable to sitting. And biking is pain-free. However, getting off of the bike is not.

[Voxel]

At least I ate 3300+ calories yesterday, and will come in at 2700+ today. So, winning in one venue.

[anna_5588]

@Voxel

fucky

I need to borrow this term!

I hope your recovery is going well- keep up the good work!

[Voxel]

I overuse it.

It works for injuries,

“My shoulder is a little fucky”
“My back is really fucky”
“My hamstring is fucky”
“My finger feels a bit fucky”

It works for code,

“This abstraction is fucky”
“This block feels a bit fucky”

Mood,

“I’m feeling a bit fucky”

Situations,

“To be honest mate, that sounds a bit fucky”

[Voxel]

@anna_5588 if you ever manage to use it in your log without trying, and happen to notice afterwards, remember to @ me. It’d be nice knowing that it is starting to spread once that starts to happen.

I did happen to coin a very non-PC phrase recently, but I’m not sure how well it has caught on. Garnered a few laughs though among friends and family. I think because, and I’ve had people express their agreement to this point, it wouldn’t suprise a Swede if it had been an old Swedish figure of speech except that it isn’t.

It’s even less PC in English, as everything sounds more benign in Swedish. This is true to a fault. It’s a very simple hypothesis to test, take any videogame name or movie title and translate it to Swedish. It looses all gravitas, immediately.

Anyway, it goes like this,

“You are just an aneurysm away from being a nice person”

Context: a person close to the family, who’s historically been viewed as someone very unsociable and at times directly mean recently had a stroke and has since become super nice and caring.

[kdjohn]

My buddy from Scania told me that apparently “CP” is a common phrase/joking insult in the south amongst kids, meaning the person has cerebral palsy.

That shit would not fly in most areas of North America.

[Voxel]

@kdjohn

My buddy from Scania told me that apparently “CP” is a common phrase/joking insult in the south amongst kids, meaning the person has cerebral palsy.

In the 90s it was common in the North also.

[Voxel]

@kdjohn

That shit would not fly in most areas of North America.

I hope it didn’t cause anyone any offense. Everyone I’ve told it to locally has laughed out loud. Young. Old. Left. Right. Maybe I keep strange company. Maybe I don’t

[kdjohn]

@Voxel

Maybe I keep strange company. Maybe I don’t

Or maybe you’re just Swedish. It’s okay, I found it funny.

[Voxel]

2020-01-23

Week 3

Normally DL day, but hamstring is still too beat. So, repeated my last pull-workout.

DB Row
6@42
6@38
7@34
6@28

Again, 3s eccentric. Controlled concentric. Weight-selection:
First workset is defined by the heaviest 6 musterable. Follow with 3 worksets in range 6-10
2 min rest before repeating the exercise with the same arm.

DB Pull-over, 1s pause in bottom position. 12/10/8/15+
12@36
6@38+4@34, too heavy…
8@36, suffering some fatigue here.
15@28

3 min rest.

Neutral grip lat pull-down 3x8-10, hold peak contraction. 5 partials
Cable Row 3x8-10, hold peak contraction

Cable upright row with trap squeeze 2x8-10
Plate raises 2xAMRAP

AMRAP at this point was like… 2 reps.

2020-01-23

The day is still ongoing.

Physiotherapist.

Shoulder

There’s no reason for worry there. My scapula is moving nicely, there’s no pronounced weakness of any sort. Part of my rhomboid seems overly exerted, and I’ll be doing cable rows lying down on my back. Kind of like a reverse cable cross-over, 3x15-20, stopping the motion at the range of motion at which I feel it aggrevating the “injury”.

Do a little less locking off with bent arms for a while during bouldering sessions.

Forgot to ask if I can resume barbell benching so I just texted him.

Back

Had a small “lock” in my vertabrae but one that I myself had missed.

1. Continue working on activating my upperback with superman exercises.
2. Continue with cat/cows.
3. Continue with doing what’s essentially best described as a seated unloaded upperback good morning 3x10 every day.
4. Continue with T-spine rotations,

Add in

5. T-spine extension stretch

Alternate the above with prayer stretch, a few times every day.

Also, make my abs strong as hell. Don’t do any frankenstein squats or zercher squats for a while.

Hamstring

Prescription: Askling’s L-protocol RCSI – Homepage - Royal College of Surgeons in Ireland @danteism you might be interested in that.

TL;DR: Leg extensions, Divers, Heel glides.

Okayed to do squats on Sunday
Okayed to do trap-bar deadlifts on Wednesday.

So, I’ll have to adjust my original training plan somewhat. Either,

Sunday:
4x6-8 Back Squat
4x6-8 Paused Front Squat, this coming sunday with a 3s pause during the concentric.
Split Squat as planned
Farmer’s walk as planned

Wednesday
4x6-8 Trap-bar deadlift
4x4-6 Front squats.

or start with the front squat on Sunday’s to activate my core

And, maybe as a consequence I’ll abandon this notion having front squat as my main squat variation.

I’ll just use the following line of reasoning as an excuse,

@strongmangoals

If my squat was 320, then I wouldn’t worry about weaknesses. I’d just do a squat and then something aimed at control, like a tempo squat or pin squat.

[Voxel]

Oh yeah, 3200+ calories yesterday. Today I’ll come in at 2500-2700, I’m having lunch at a restaurant so I don’t really know.

Weight seems to be moving now, finally. It “jumped” up, but I keep reminding myself that if I eat more, I’ll also have more food in my system to be evacuated as it were. It’s not fat.

[danteism]

@Voxel

you might be interested in that.

For sure. Just got through it.
The test subjects were great here, for starters. Rarely do we have studies with other than untrained or lightly trained people.

Something I would’ve liked to see here would be the strength level of the players and if that has an effect on how soon they could return to sport, and how a more resistance training - based protocol would have worked here. (something like a deadlift variation, a leg curl and a lunge for example)

“The most conspicuous characteristics of the more successful L-protocol were the systematic attempts to put load on the hamstrings during maximal dynamic lengthening, the latter
involving movements at both the hip and the knee. The contribution of eccentric actions might also have been greater in the L-programme, although we have no data to directly support
such a statement”

This statement begs the question of would more loading be better, and if so, how much? In general the exercises used were pretty light, considering that we are talking of elite level athletes here.

[Voxel]

@Pinkylifting Just saw your book recommendation,

@Pinkylifting

real meal revolutions

Any other books, on any subject, that you’d care to mention? Paycheck in two days, and I have some spare space in my bookshelves, and a lot of room in my mind for new knowledge, thoughts, and philosophies.

[Voxel]

@planetcybertron I didn’t want to muddy the discussion any further in that log. In that light, I’m hoping you’ll receive a notification, and that this side-bar remains here, as to not undermine anyone’s well-wishes,

@planetcybertron

There’s a caveat to that. I do agree that the overall tone has been frustration, albeit for good reasons though.

No dispute here.

The magic of intent does not make communication anymore effective though. I sought to counter-balance the frustrated tone but not invalidate their subject matter.

@planetcybertron

There’s comes a point in time, where people who don’t deal with issues like this, or aren’t regularly around people who deal with issues like this, they become frustrated. Because from the outside view, and logically speaking, it looks and sounds insane. And that’s because it is. And with that, patience starts to fall apart, because NOTHING about this is rational. At all. Those who don’t struggle with things like this, can clearly see that.

Indeed, you are absolutely right. I’m not surprised that people are frustrated. I just don’t see it helping, and I only felt it necessary to highlight the tone that has developed here as potentially being counter-effective as I worry that not only is the odds of the statements falling on deaf ears increased but that it creates an opposing reaction in the recipient

[planetcybertron]

Oh no, I didn’t think you that’s what you did at all. I did understand your intentions behind your post. And they were very well needed, and well written.

I could’ve easily just not said anything, and believe me, I always feel like I’m muddying up her log with stuff like that, but I just…I can’t help but see that that should be the least of her worries right now.

I know, I know, it’s not my place, but i just try to remain hopeful that she will at least try to consistently seek out help. And you’re right. I don’t know if any of what I said will help. If it doesn’t help her, it at least will help the other users understand. They’re looking at the food and at the training as what needs to be fixed, but I always say, when concerning stuff like that, it’s not the food. Nor the exercise. Those things are just the manifestations of whatever she’s struggling with on the inside.

I get the feeling she’s wary of talking about her feelings. I do understand that this is all online, but this place does have a strong sense of community. And I know some folks will say “that’s a therapists’ job.” But, that just sounds insensitive.

[Voxel]

@planetcybertron

Oh no, I didn’t think you that’s what you did at all. I did understand your intentions behind your post. And they were very well needed, and well written.

Great. It’s hard to write with multiple audiences. Whomever you are having a dialogue with, the other readers/posters, and the person whom the discussion is regarding.

@planetcybertron

I could’ve easily just not said anything, and believe me, I always feel like I’m muddying up her log with stuff like that, but I just…I can’t help but see that that should be the least of her worries right now.

For what it’s worth. I think your contributions have value. Genuine value.

@planetcybertron

it’s not my place

Isn’t it though? Anyone that’s a member on a forum meant for communication, technically, has the right to voice their opinion. It’s possible to down-value one’s own future writings by being a poor communicator but until the community or its administrators decide that someone should no longer be a member it is their place to share their views, opinions, and concerns.

@planetcybertron

If it doesn’t help her, it at least will help the other users understand. They’re looking at the food and at the training as what needs to be fixed, but I always say, when concerning stuff like that, it’s not the food. Nor the exercise. Those things are just the manifestations of whatever she’s struggling with on the inside.

Yup. There’s a sentiment I’d like to express, but it doesn’t hold up in the English language without imparting a transitive reflection on the situation. So I’ll have to try and find a different way. Here’s my best stab: I think it goes back to what you were saying about what happens with individuals not accustomed to dealing with these situations, and basically, when they express their opinion, or give suggestions it projects back onto them when the recipient doesn’t take heed to it. Meanwhile, someone more accustomed to dealing with these scenarios can disassociate themselves from whether or not a suggestion takes hold.

@planetcybertron

I get the feeling she’s wary of talking about her feelings. I do understand that this is all online, but this place does have a strong sense of community. And I know some folks will say “that’s a therapists’ job.” But, that just sounds insensitive.

Whatever venue anyone can find to be open about their feelings is a good venue in my book.

[Voxel]

2020-01-24

Week 3 (6-8)

Press
2@50, not an all-time PR but at this weight it is

Push Press 4x4-6
4@60, lifetime PR
5@55
5@55
3@55

Close-grip Bench 3x10-12
8@70
10@65, went too fast on the eccentric
8?@ 60

High Incline DB press 4x6-8
4~5@24
5@22
7@18

Rehab rear-delt/rhomboid work 3x15-20
Standing hammer curl 3x8-10

[kdjohn]

@Voxel

4@60, lifetime PR

Awesome job!

[Koestrizer]

Good job on the overheads!

[Voxel]

@dagill2 Did you write out that mealplan yet?

Here’s a real simple overview of mine, trying to push the carbs even higher still. Inspired by @isdatnutty Why Bother Eating Potatoes While Bulking? Hardly Any Calories - #14 by isdatnutty and

Eat to Get Big Without Getting Fat

Kroc-inspired day (Squat/DL-day). High-carb, high-protein
2913 cals (48%, 42%, 10%)
344.8c
304.7p
33.5f
+ vegetables

Exchanged some oats for a piece of rye bread, and replaced tilapia with a lean white fish. We don’t have tilapia here.

Nutty day (High-carb, moderate protein, adequate fats). BP/Press days
2979 cals (51%, 22%, 27%)
384.1c
165.7p
89f
+ vegetables

Might also add 10g EAA intra-workout

Climbing/off-days, same as previous weeks