Glad to see you squatting again!
Thanks man! It felt good to have that leg actually helping with the squat for a change.
Grippers
1x#2.5
40 seconds x #2
5x#2
40 seconds x #1
20x#1
60 seconds x Trainer
50xTrainer
Notes: Had to assist the reps on the 2.5. Iāve been neglecting the timed holds and itās starting to show. Iām weak at the last part of the movement and strong at the start, indicating too much rep work. Hoping this will carryover to the rolling thunder as well.
Woke up at 193.0. Double poptart protocol helped break through the plateau, now itās back to single poptart ops.
Seated chain suspended SSB good mornings
5xBar
5x115
5x155
5x205
5x245
3x295
1x335
0x385
3x335
9x245
Notes: Increased the ROM a touch. Handles are touching the bench, face is buried in it. Lower back is feeling plenty strong and healthy. Been hitting a lot of singles recently, so dialed it back some. That set of 9 was the intensity I needed; when I finished the 9th rep, I didnāt know here I was or how I got there.
Axle deads 60lbs
1x180
Notes: Right lower back still hates these.
Blast strap fallouts
1x105
Notes: These are why my shoulders bug me after my lower body days. I could feel myself getting beat up. Probably time to try something different.
(6) SSB box squats
1x50
Notes: Think Iāll do these for 50 at a lower ROM to prep myself for the set of 100 on my squat days.
saw one of your post on another thread said you were bored at work ,okay
question
as regards training
the word technique
the word form
how do you define these terms
does the difference if any matter
or is the difference just semantics
Definitely one of my favorite topics to write on. I had a post on my blog titled āForm is overratedā that covered this pretty well, but here are the basics.
āFormā is concerned with the outward appearance of the movement being performed. Itās how the body LOOKS when performing a movement. āTechniqueā is concerned with how one MOVES the body.
The curl is the classic example, because so many beginners screw it up and think itās so easy. I can hold a barbell in my hands and bring it up to my shoulder by arching my back, flexing my front deltoid and moving my elbows forward. In terms of form, it appears that I performed a curl, as the bar went from A to B with my elbow flexing. In terms of technique, I barely trained the bicep at all. However, if I kept everything where it was supposed to be and simply flexed the bicep, I can create the same form of curling the weight while actually training the bicep too.
This is fundamentally why form checks are just stupid. How a movement looks is of zero consequence, because you can perform all manner of voodoo to get a movement to look a certain way while in no way actually accomplishing your intended goal. TECHNIQUE is far more valuable, and as long as your technique is squared away, whatever form you end up with is great.
So, for the squat, if your abs are braced, your upper back is tight and pulled together, you sit back versus shooting your knees forward, and you stay tight, then however it ends up looking is the correct form for YOU. Layne Norton has levers very similar to mine and as a result has very similar squatting form; he is practically folded in half at the bottom. Internet weenies like to say he has bad form, but itās simply the form that is a product of good technique. In order for him to achieve what is understood as āgood formā, he would have to sacrifice his TECHNIQUE, which would mean less weight lifted and most likely higher injury rate.
Going off on more of a rant (because hey, why not), the only real benefit of a form check is as a litmus test for the ability of the EVALUATOR. If someone writes on a form check āyour hips shoot up too fastā, theyāve demonstrated that they are only able to master the obvious and have no actual understanding of technique. However, if someone comments āYour feet are too far apart at the beginning, which is preventing you from setting your hips lower at the initial pull, limiting your ability to drive with your legs and forcing you to pull straight legged to break the weight off the floorā, this person understands how technique CREATES form.
Thanks for the opportunity, haha.
1 Like
thanks for the answer
i read your blog, some of it twice
but i read and see so much
sometimes cant remember who or what i read
So glad your progress is still going strong. Definitely setting a strong example.
I really enjoyed your write up on intensity. As Iāve become more experienced, Iāve learned to stash my insanity in a small vial and store it safely for when I need it most. Through the weeks of a big lift or event, I can feel myself getting nervous, sick, anxious, all the above. As far as day to day, it should be WITHOUT question that you find a way to make your workouts above average. Some days I do fuck all, but thatās warranted from needed rest. To continue, it is just lifting at the end of the day (most days anyway, some days Iāll hike to hell and back just because), but I really take pride in finding ways to make myself HELLA uncomfortable. I donāt know why, but lately Iāve been eating big ass cloves of garlic raw randomly just because I really really REALLY donāt want to LOL. Who knows, maybe Iām just dumb. For all we know, I might start chasing it down with a shot of vodka and doing tire flips on a snowbound express way while subsequently ending up in psychiatric evaluation. Ok, /endrant hahaha.
Anyway, bookmarked your blog, Iāve been missing out.
Iāve been following your log for long enough now (admittedly had some catching up to do today), that I wanted to pop by and say thanks for all the information and genuinely honest and entertaining posts.
Some amazing strength you have and clear knowledge of the sport. Sometimes I feel like I know what Iām doing until Iām exposed to people like you, Alpha, Vinny, and many more on here.
Sam: Glad I could answer. Iāve been writing in the blog so long that I tend to repeat myself anyway, so I donāt mind having another avenue to discuss things.
Vinny: Appreciate your contributions dude. You totally get the whole āget comfortable being uncomfortableā thing. Eating cloves of raw garlic is hilarious man, good stuff. I used to go the opposite route and make a point to eat large quantities of the most bland stuff I could to totally deprive myself on any pleasure from the experience. In either case, itās all about doing the things your competition WONāT do. Thanks for reading the blog!
Littlesleeper: Glad to have you as a reader. It means a lot that you take the time to read the blog, and Iām happy to continue writing. Itās been a very positive experience for me. Youāll continue to learn and grow too, itās all a part of this. Keep on keeping on dude.
Reverse hypers 40lbs
1x100
Notes: Workout ran long yesterday and didnāt have a chance to do these. Timed out to about 3:48.
General notes: Woke up at 193.8. My whole entire back is pretty fried. I think between the good mornings, chins and fallouts Iām obliterated. Planning the next training cycle, I think I may go back to daily chins/small workouts so that I can start pushing the weights heavier in the training sessions on my back work.
1 mile walk
Notes: Now that Iāve been given the clear to run lightly in a straight forward direction, I figured I could re-join my work for itās monthly run/walk. Still made it a point to pass as many people as I could that were just strolling. The muscles by my shins are pretty lit up, and this was more fatiguing that I would have anticipated. Was prescribed Mobic by the surgeon, so trying one of those out to see if it helps with swelling. Knee held up very well, no pain, clicking, sliding, anything like that, just feels a little puffy. Might end up hitting the prowler later tonight. Itās been raining, so friction will be in my favor.
Also, someone hit a fire hydrant before the walk. I was talking with someone whoās husband is in charge of those things. Long story short, I may be adding a slightly hit by vehicle fire hydrant to my gym in the near future.
General notes: Woke up at 192.2. Soreness is going down. Will be moving my cheatmeal to today at lunch due to scheduling constraints.
Meloxicam is what i get, according to google search same class as mobic,
takes 3 to 4 days before i feel effects
see how long it takes you to add weight to it
Sam: Good to know on the Meloxicam. My father-in-law (RN who also went to med school for 4 years before deciding heād rather be a nurse than a doctor) said something similar. Suppose I might end up taking it for a few days.
And I actually got to press a fire hydrant in a comp before, but it was smaller than this one, so itāll probably do me good for a while. Iām thinking it would be great for carry medleys too. However, I appreciate the vote of confidence, haha.
Axle strict press
5xAxle
5x66lbs
5x123
12x5x156
Itās so pretty
Notes: Pressing the new axle is a dream. Itās well balanced and has knurling marks in the center and on the edges so I can actually get it lined up well each set. I realized that handicaps me slightly for competitions with lesser quality axles, but Iāll appreciate what I got. I can feel the slight increase in diameter as well. This was a pretty brutal set, and the final bit of pressing work from āBuilding the Monolithā. Ready to move on to the next challenge.
Axle curls
1x75+25
Notes: Slightly heavier/thicker axle and new protocol (only resting in the bottom position) makes this very challenging. Probably keep this going for next training cycle, but thinking about doing some heavier direct bicep work as well, as this is mostly taxing my forearms.
Miniband pushdowns
1x100
Miniband pull aparts
1x100
T-bar rows
15x100
15x105
15x110
15x115
15x120
15x125
15x130
15x135
15x140
15x145
15x150
15x155
15x160
15x165
15x170
15x175
13x180
DROPSET
5x180
5x175
5x165
5x155
5x145
5x135
5x125
10x115
10x90
15x45
Notes: Sets between sets of everything before the dropset. Dropset at very end of the workout. This is still an awesome way to hit the back, and I got more comfortable using some body english today.
General notes: Woke up at 193.3. Iām getting smoother, but not picking up my normal love handles. Iām thinking the cleaner diet and only eating carbs around workout is helping. Deloading (ish) next week, and then a new plan of attack from there.
Iāve read your article and as always, itās a great read. Iāve actually already decided on not getting on that there creatine and whey protons as Iām simply not ready. Reading your article has definitely reinforced my decision. Itās just sometimes, I get carried away and I tend to miss the ābig pictureā. Thanks for addressing the topic!
your older log
Notes: Part of my jobās monthly run. Iām regulated to the crippled group, which performs a 1 mile walk versus a 2.6 mile run. I was honestly pretty disgusted with many of my co-workers that chose to walk, as they used it as an opportunity to casually stroll, chat, and get zero benefit from the experience.
with this attitude
plus your propensity for completely ridiculous training
what is the odds of farmers walks or sled pull,drag,push for one mile
somewhere in your log you said something about sled for mile
i do mean during your work group walk
you could train up for this and do it for your last walk with this group
i am serious
not sarcastic
your co workers might find you sarcastic if you do this
Sam: Were I not married with a family to provide for, Iād probably do it, but these days, I have a pretty good sense of just how much I can get away with before I start endangering my employment, haha.
On that topicā¦
Prowler (high handles)
3600ā
Notes: Pretty much non-stop 20x180ā lengths. Had some rain last night, so friction was in my favor. Right glute is a little buggy; old injury might be flaring up. Otherwise, ass kicker of a workout. Canāt stop sweating.
Glad to see you bought a new toy; I know that lifting with substandard equipment likely builds character / preparedness but surely it will be fun to press that baby. Iām sure it will get very good use!
Do you intend on axle deadlifts as part of your next training cycle as well?
Thanks man. It was a dream to work with this morning, and Iām looking forward to training with it more.
Axle deads will continue to be in the program, but weight still still be the limiting factor. Iāll be deadlifting 66lbs instead of 60 just due to weight breakdown, but for the most part just hitting hundreds of reps until Iām cleared to lift heavier. Once I am given the full return, I am contemplating using a Westside Style ME Lower day like Iāve been doing with the seated good mornings to get my strength back quickly vs jumping right back to ROM progression. If thatās the case, axle deads will definitely make an appearance.
once you have a kid,family your life changes
most people do not understand till it happens
https://www.rt.com/op-edge/334733-education-mediocrity-rugby-feelings-compassion/
the article contains points you have brought up
New no-tackle rugby
its not just this country
the video that is in the article is pretty funny until you see its coming?
Ignore it ,it will stop soon {hint the box}{if not careful it might be you}
It doesnāt matter if anyone thinks youāre right. Just BE right. If your training is working, youāre right. If someone wants to disagree, let them. Living well is the best revenge.
Iāve yet to hear anyone match my opinions on this quite so accurately. Including, word for word, one of my all time favourite phrases, living well is the best revenge, although I would guess you heard it first somewhere more highbrow than an REM track.
The line Iāve used a lot recently to help teach people this is āyou donāt get points for being right, you get points for being effectiveā
Iām very tired, you may have to excuse the bad english.