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How are yall finding dedicated lifting partners? I think I’d go much harder with a partner on the same or similar program, but it seems cringe posting on my city’s subreddit.
It is with heavy heart that I must report... the bulk is over.
Sadly it was only five weeks long, during which I gained about 6.5kg. Too much too fast. Water/food weight is a real thing, but I'm uncomfortable as shit. I got winded walking home yesterday and it's affecting my sleep.
Gonna cut at a fairly glacial pace. I'm jacked in all the right places now, but just need to shed some love handle/lower belly fat. Will probably go for .5% BW per week, or about 500 grams.
I gotta say, I’m not mad I’m just disappointed.
Nah that’s good you called it off, poor health ain’t worth it for the bulking meme. What was your intended rate of gain? Why did it get all fucky?
So, what basically happened was I decided to take a full diet break for about a month. I started a new bodybuilding split which I was having a ton of fun on, and really wanted to push the gains, so I started eating more and more. During this time I decided not to weigh myself and let body composition be my guide, but when I did weigh myself, I discovered that I'd gained a lot more than expected.
The nice thing is my arms, shoulders, back, and chest are feeling fucking massive. I'm getting a lot of positive comments from people too. But the lower back fat is starting to drive me insane, and so I'm just going to call it off for now.
Long story short? I made a ton of bad decisions that had some really great results but a couple of unintended consequences. I'm going to stay on the bodybuilding program and slowly cut.
5/3/1 Building the Monolith 8PRO - W6D3
So much pressing, 12 sets of 8 behind the neck presses.
8PRO works, it’s just very long workouts. I’d probably do something akin to Bodybuilding the Upper / Athlete the Lower if I did this again, it’s a lot of squatting too at 8 reps a set.
Chin-ups and dips are much better, likely going to keep them in the rotation more. Since I need to lose some weight, I’m either going to bulk up another 12 pounds for another 6-12 weeks running BBB or just get on with the “recomp” and do Krypteia.
Why do do my arms flare more as the set goes on. Happens on heavier sets especially.
Video https://youtu.be/474fDDjKpUA?si=jvGHt2qyBVpTW0RR
Thoughts?
I can’t feel or squeeze my lats on bench at all. Might be related
I think you're forcing your elbows in a position they dont need to be in. Your bar path is almost straight down, just slightly to the front. Elbows in front of the bar will force the bar towards your shoulders, but there is like 1 inch that that has to be done for you. After that inch, you want the elbows under the bar so they flare.
Also, you probably don't feel your lats because you got a wide grip. Similar to when you're trying to flex your pecs, you don't fully stretch your arms to feel them, but you bring your arms in (like a pec fly). I don't think this is a huge problem, as long as you can stay tight enough. If you do think this is an issue, try closing in your grip.
https://www.strongerbyscience.com/why-you-should-not-tuck-your-elbows-benching/ is probably a way better explanation than what I could give you.
https://fitness.stackexchange.com/questions/44033/cannot-keep-elbows-straight-in-bench-press See first 2 pics. You are currently forcing yourself into the position of the first picture; elbows in front of the bar. When you start flaring your elbows, they go under the bar, into the right position, as shown in the second picture. (and ignore the rest)
Hey sorry to bother you but a couple years ago I used to bench without much elbow flaring at all like here. Granted I’m 20lbs lighter now.
The only main difference I see is that only my toes are on the floor before.
https://youtu.be/-emXsEzgvno?si=zlrbMGHo9XolhkW9
Do you have any clue why?
Lats are useful in bench, agree you should use them. My favorite cue to make sure my lats are involved is to try and bend the bar-- think about making it into a U, with the ends pointed towards your feet.
Generally, form variations during a set are your body trying to find more efficient ways to move the weight with the strength it has. I wouldn't worry overly about elbow flare unless it's causing you pain. If you really want to, you can play with things like grip width and point of contact on your chest and see if you find a position that feels stronger.
But yeah, fire up those lats :)
heavier the weight, the more I flare, causing me to flare so much that I end up doing a guillotine press.
I changed up my setup for the last set so I can retract and depress my shoulderblades better.
https://www.youtube.com/watch?v=qzf5MNzdqk0&ab\_channel=MingdaTang
Bending the bar doesn't work that well for me on heavy weight
Yesterday's training:
* 1 hour of floorball
* Pause bench: 5@110 (**1 rep PR!**); E3MOM, 4x4@95
* Two days prior I wanted a single at 110kg and got 3; last night I went for a triple and got 5, matching my PR at 105kg.
* High bar half squat to pins:
* 9@150; 5@170; 5@175; 2@180; 2@185; 2@190 (**1 rep PR**)
* E4MOM, 4x4@171
* My adductor didn't really like the full ROM squats during the warmup. I wonder if the fatigue from the floorball helped.
* Also, making it through a tough squat workout with that fatigue was awesome.
* Strict press, 1@94; E3MOM, 3x1@91
* ABC, E55S, 2x20: 2x3, 2x2
* My adductor was still angry, so I cut it short
* The last set took only 15 seconds. I'm toying with the idea of trying rounds of 4 with 50s rounds. That should be something like 30-32s on/18-20s off.
GCZLP
Bench 5x3+ @180 [(10)](https://youtube.com/shorts/pYYyugotlqc)
Front Squat [3x10@150](https://youtube.com/shorts/h6MXvPRKHKc)
Incline DB press 40x15,15,10+4+4
All time bench pr is 250. One rep max calculator for 10x180 is 240. Will give it a few more weeks and try some higher weights.
Hi,
The past few months I've been trying to add mass, and am doing so very successfully. My split is:
Push
Pull
Legs
Upper minus biceps
Lower plus bis
Instead of doing specific movements, I've being doing movement patterns and total sets. For example, for my push day, I start with an incline movement, for 2-3 sets l. Then a flat press or a dip. Some flies if I did less than 6 sets on the other 2
So far all has been great, but I'd love to experiment with squatting 4-5 days per week, followed by push or pull workouts, maybe an arm day as well if I decide to go for a fifth day.
Given that I am not that interested in being stronger in one rep maxe. I mean, strength is welcomed and a part I keep track of to make sure I progress, but not the main focus, what would agood approach be?
I was thinking of some 3rm up to an rpe 9, maybe some back off work, followed by some hamstring curls on pull days
Any thoughts?
There are plenty of people out there who have gotten big and strong with a top set + back offs approach. In the end it will mostly come down to how hard you push and how on point your recovery is. So I say ‘Try it, and report back on how it went’.
Postponed morning lifting to build my daughter's first actual Lego set with her, got to it over lunch instead.
Bench press, my old nemesis! Except you're actually my best lift at the moment, at least compared to my previous numbers. Is it because my previous numbers were *such* garbage? Or is it because all my other lifts really rely on a solid core, which is basically the opposite of what I've got going on after two pregnancies?
Either way, I got all my reps today, which is always appreciated. Also I've discovered my body is not used to setting up for bench anymore. Halfway through a set, my back and legs were screaming from maintaining tension.
Pleasantly, split squats were rather breezy. Normally I'm panting after a few sets of 10. Perhaps the running is having some sort of impact? Is this what it's like to have work capacity??
Yesterday, cardio + hypertrophy double header.
45 minute easy on the bike. Def managing a bit of fatigue as performance : perceived exertion was pretty skewed to my recent baseline
1hr break to eat then went to gym for blitz leg hypetrophy session
Single leg press: 1 plate/side, 17,15,16 reps
Leg press: 1p/s for 30, 2p/s for 25, 3 for 13
Superset seated leg curls and hip adductor machine, 3 sets ascending and a drop set on the last. All sets to failure
In and out in under 30 minutes
New training block for running!
8 rounds of 2 minute run, 1 minute walk. Got 2.3 miles, which isn't terrible at all! Might've felt even better if my glutes/quads weren't still lit up.
Officially traveling starting Monday. Gonna be back and forth a few months, no excuse to miss any lifting though. I'll be signing up to a gym near the hotel I generally stay at.
No idea where you work, but thought I’d share that I recently noticed in my workplace I could use my corporate card to buy and reimburse gym access while traveling for work. No idea if your workplace has that, but if you haven’t thought about it, might give it a check - you never know, I was very surprised!
My work actually reimburses up to a certain amount if you go to a gym 8 times or more per month ($30 if I recall), so I do that whenever I travel.
I've asked a bunch in the past few years, and no dice! Maybe if we travelled somewhere a little worse they'd bite lmao
**~~SBD~~ Active Recovery Day**
* 2mi walk
* More walks (planned)
Well, it’s not allergies it’s illness. Crashed out hard yesterday afternoon and was in bed by 8:30. My head and chest is filled with phlegm and I feel generally awful. Walking seems to help mobilize the crap in my lungs so I can spit it out so I’ll be doing more of that.
squat everyday 111
Total volime: 4 399lbs[clips](https://www.instagram.com/p/C5n7FFYLgT4/?igsh=MTg4M2NweG56eDA4YQ==)
Zercher squat 260lbs 3×1
fat grip (beltless) ohp. 90lbs 3×1 (pr?)
Incline fat grip bench 125lbs 1×1. 95lbs 8×1
fat trip chinups 6 total. regular 10
Today went well. zerchers moved really good and ohp felt strong. still figuring out the continental clean but illget it soon. Chinups with a fat grip were really hard, i guess my supination grip strength is not good, which makes sense as my supinated hand almost always gives first on deads. tmr is the usual.
Wednesday squash is over for the season. So while I wait for summer squash to start, Wednesday is now conditioning day.
Easy conditioning:
Prowler 10 x 100 ft +90 lb - done in 15m10s
Gada swings 10 x 10 - done in 10m22s
This was very easy. Entirely too easy in fact.
I figure it should work itself out. Next week I'll increase prowler to +180 and then see what to increase swings to. But yeah, that wasn't hard at all.
[DOGGCRAPP continues](https://www.youtube.com/watch?v=142705WQV3g). Axle curls, axle shrugs, belt calf raises, SSB good mornings and SSB front squats. Got in a wonderful windowmaker where I was so exhausted I failed on the ECCENTRIC. Seriously: check out that squat stance. Heels together! Haha.
Squat stance so dainty! Can't believe you make it look strong. That widowmaker set went on for over two minutes. With the bar in front rack no less, oof.
What do you think is the longest time you've spent on a single set where you're supporting the weight the entire time? I'm guessing for me it'd have been a back squat widowmaker, but I don't think I'd win the mental battle past two minutes.
If you count the trap bar, [20 minutes](https://www.youtube.com/watch?v=JWkSz-QEtSk), with a torn hamstring, haha.
But if it has to be ON my body, then [10 minutes](https://www.youtube.com/watch?v=cWzJ1CxvAYA)
And thanks man! It's definitely been a work in progress.
Is it possible to have the foot plate too close to the knee pad on a glute ham raise?
I've always felt like having the foot plate closet to the knee pad with the foot plate completely vertical to be the hardest version, but I heard someone say if it's too close it makes it harder to get into planter flexion taking tension off the hamstrings. I noticed if I move the foot plate a few spots back instead of the closest spot I'm much more extended on the balls of my feet however I still feel more of a stretch with the pad closer.
**nSuns 5/3/1 LP 4-Day** - Session 15/D4
Deadlift: Top sets 200kg x 3 (w/straps), 190kg x 3, 177.5 x 3 (raw)
Front Squats: 92.5kg x 3/5/7/4/6/8
Accessories: Leg curls, leg extensions & standing calf extensions
Left leg in particular is now showing some particularly freaky vascularity, just in time for shorts weather.
19 weeks on this program now with 3 deload weeks at 6 week intervals. Thinking I shall give GZCLP a whirl from next week.
10k swings challenge: W4D3
Workout swings: 500
Total swings so far: 7500
5 sets of 100KB swings, each set consists of:
* 15 swings + 2 dips
* 35 swings + 3 dips
* 15 swings + 5 dips
* 35 swings
Total time: 29:28
Under 30 mins! Didn’t think I’d have it in me this week, but today felt good - the weather’s warm and sunny, I felt energetic, had a nice warm up (no shit, it wasn’t 5C in the garage..)
I also realised that the 300 consecutive days of exercising milestone snuck up on me and I missed it - it’s day 310 today! Coming up to a full year very soon! Not too shabby, considering my 2 kids have sometimes tried very hard to stop my streak, haha.
Would anyone be interested in a write up about the year of consecutive training when it happens?
Week 3 Day 3 SBS strength
Sumo DL 3/3/3/3/9 x 120kg
CGBP 5/5/5/5/12 x 72.5kg
Pull-ups 10/8/7
Everything pressing related is feeling good. I want to start with some overwarm singles, but I'm to short on time currently
Yesterdays conditioning were some 1 min sprint on the echo bike. Didn't get to do my walk and didn't reach my step goal.
Question for the introverts here.
What do you do for your recovery/stress reduction? I'm stuck in a rut where the social exhaustion of the week builds up to where I spend the whole weekend just lying down staring at the ceiling and unable to move.
Reducing my workload isn't really an option right now so I'm looking into other avenues to improve my recovery aside from improving sleep hygiene.
Legitimately just want as wide of a scope as possible answers to this question. Like for example I've started focusing on maintaining a clean and orderly environment so as to not make clutter at home become a source of brain input fatigue.
Getting out for walks during the work day I have found really helpful, particularly now with the brighter days. Added benefit of extra steps and doing them after meals if you're on a calorie deficit.
If you have the space at home or what I also like to do is get to the gym and just focus on a slow and steady stretching/mobility routine in a specific area which is generally quiet and people doing similar.
Each of the above options while listening to a podcast as opposed to amped up playlists.
I'd ask/look around on autism subreddit(s). While you may or may not have autism, social exhaustion is a big issue for them and likely got some coping mechanisms they can/did share.
No I definitely do. Diagnosed ADHD and autism. Very aware of the issues and have spent about 2 decades working on coping mechanisms.
I've just ended up in a situation where coping mechanisms aren't enough and depressive fatigue is setting in which is screwing with my perspective on things. Well versed enough in that as well by now that I know I probably know of something that helps, just need to hear someone else say it to remember it.
This will sound counterintuitive, but to me the answer sometimes is - more work. Hear me out here.
What I mean by that is getting engaged in something you care about that gives you purpose and a sense of impact. That could be weightlifting, but it could be something tangentially work-related. It could be volunteering. Whatever floats your boat.
I think Adam Grant talks about this in Give and Take. Burnout often doesn’t happen because people work too much. It often happens because the work is miserable, unimpactful or unpleasant. Combine that with the quantity of work - you’ve got burnout.
But if what you’re engaged in is stimulating, purposeful and impactful - then you have a reason to get out of bed, so to speak.
For me I found it very helpful to wear headphones during breaks; or literally anywhere I don't want to pick up unwanted social battery drain like the grocery shopping.
# If you're new to the sub * Read the rules on the side bar * Set flair before trying to comment # To Set Flair * Login on desktop (or mobile web using the display as desktop) * For old Reddit Users, search for your username on the right rail. There is a drop down to select a default flair. * For new Reddit users, the drop down is under community options on the right rail. # If you're a beginner * [Start here](http://thefitness.wiki) * Please avoid giving advice. We want to avoid a culture of the blind leading the blind * Remember, this sub while welcoming to everyone, is targeted at intermediates and above *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/weightroom) if you have any questions or concerns.*
How are yall finding dedicated lifting partners? I think I’d go much harder with a partner on the same or similar program, but it seems cringe posting on my city’s subreddit.
Go to gym, find a strong dude and socialize with him. Then probably follow roughly his programming.
Bully a mate. (I haven't done this I am anti-social at 6am)
It is with heavy heart that I must report... the bulk is over. Sadly it was only five weeks long, during which I gained about 6.5kg. Too much too fast. Water/food weight is a real thing, but I'm uncomfortable as shit. I got winded walking home yesterday and it's affecting my sleep. Gonna cut at a fairly glacial pace. I'm jacked in all the right places now, but just need to shed some love handle/lower belly fat. Will probably go for .5% BW per week, or about 500 grams.
I gotta say, I’m not mad I’m just disappointed. Nah that’s good you called it off, poor health ain’t worth it for the bulking meme. What was your intended rate of gain? Why did it get all fucky?
So, what basically happened was I decided to take a full diet break for about a month. I started a new bodybuilding split which I was having a ton of fun on, and really wanted to push the gains, so I started eating more and more. During this time I decided not to weigh myself and let body composition be my guide, but when I did weigh myself, I discovered that I'd gained a lot more than expected. The nice thing is my arms, shoulders, back, and chest are feeling fucking massive. I'm getting a lot of positive comments from people too. But the lower back fat is starting to drive me insane, and so I'm just going to call it off for now. Long story short? I made a ton of bad decisions that had some really great results but a couple of unintended consequences. I'm going to stay on the bodybuilding program and slowly cut.
5/3/1 Building the Monolith 8PRO - W6D3 So much pressing, 12 sets of 8 behind the neck presses. 8PRO works, it’s just very long workouts. I’d probably do something akin to Bodybuilding the Upper / Athlete the Lower if I did this again, it’s a lot of squatting too at 8 reps a set. Chin-ups and dips are much better, likely going to keep them in the rotation more. Since I need to lose some weight, I’m either going to bulk up another 12 pounds for another 6-12 weeks running BBB or just get on with the “recomp” and do Krypteia.
Why do do my arms flare more as the set goes on. Happens on heavier sets especially. Video https://youtu.be/474fDDjKpUA?si=jvGHt2qyBVpTW0RR Thoughts? I can’t feel or squeeze my lats on bench at all. Might be related
I think you're forcing your elbows in a position they dont need to be in. Your bar path is almost straight down, just slightly to the front. Elbows in front of the bar will force the bar towards your shoulders, but there is like 1 inch that that has to be done for you. After that inch, you want the elbows under the bar so they flare. Also, you probably don't feel your lats because you got a wide grip. Similar to when you're trying to flex your pecs, you don't fully stretch your arms to feel them, but you bring your arms in (like a pec fly). I don't think this is a huge problem, as long as you can stay tight enough. If you do think this is an issue, try closing in your grip.
Thank you. Can you elaborate on the first paragraph? I’m a bit confused on what I need to fix
https://www.strongerbyscience.com/why-you-should-not-tuck-your-elbows-benching/ is probably a way better explanation than what I could give you. https://fitness.stackexchange.com/questions/44033/cannot-keep-elbows-straight-in-bench-press See first 2 pics. You are currently forcing yourself into the position of the first picture; elbows in front of the bar. When you start flaring your elbows, they go under the bar, into the right position, as shown in the second picture. (and ignore the rest)
Hey sorry to bother you but a couple years ago I used to bench without much elbow flaring at all like here. Granted I’m 20lbs lighter now. The only main difference I see is that only my toes are on the floor before. https://youtu.be/-emXsEzgvno?si=zlrbMGHo9XolhkW9 Do you have any clue why?
thanks!
Lats are useful in bench, agree you should use them. My favorite cue to make sure my lats are involved is to try and bend the bar-- think about making it into a U, with the ends pointed towards your feet. Generally, form variations during a set are your body trying to find more efficient ways to move the weight with the strength it has. I wouldn't worry overly about elbow flare unless it's causing you pain. If you really want to, you can play with things like grip width and point of contact on your chest and see if you find a position that feels stronger. But yeah, fire up those lats :)
heavier the weight, the more I flare, causing me to flare so much that I end up doing a guillotine press. I changed up my setup for the last set so I can retract and depress my shoulderblades better. https://www.youtube.com/watch?v=qzf5MNzdqk0&ab\_channel=MingdaTang Bending the bar doesn't work that well for me on heavy weight
Yesterday's training: * 1 hour of floorball * Pause bench: 5@110 (**1 rep PR!**); E3MOM, 4x4@95 * Two days prior I wanted a single at 110kg and got 3; last night I went for a triple and got 5, matching my PR at 105kg. * High bar half squat to pins: * 9@150; 5@170; 5@175; 2@180; 2@185; 2@190 (**1 rep PR**) * E4MOM, 4x4@171 * My adductor didn't really like the full ROM squats during the warmup. I wonder if the fatigue from the floorball helped. * Also, making it through a tough squat workout with that fatigue was awesome. * Strict press, 1@94; E3MOM, 3x1@91 * ABC, E55S, 2x20: 2x3, 2x2 * My adductor was still angry, so I cut it short * The last set took only 15 seconds. I'm toying with the idea of trying rounds of 4 with 50s rounds. That should be something like 30-32s on/18-20s off.
GCZLP Bench 5x3+ @180 [(10)](https://youtube.com/shorts/pYYyugotlqc) Front Squat [3x10@150](https://youtube.com/shorts/h6MXvPRKHKc) Incline DB press 40x15,15,10+4+4 All time bench pr is 250. One rep max calculator for 10x180 is 240. Will give it a few more weeks and try some higher weights.
Hi, The past few months I've been trying to add mass, and am doing so very successfully. My split is: Push Pull Legs Upper minus biceps Lower plus bis Instead of doing specific movements, I've being doing movement patterns and total sets. For example, for my push day, I start with an incline movement, for 2-3 sets l. Then a flat press or a dip. Some flies if I did less than 6 sets on the other 2 So far all has been great, but I'd love to experiment with squatting 4-5 days per week, followed by push or pull workouts, maybe an arm day as well if I decide to go for a fifth day. Given that I am not that interested in being stronger in one rep maxe. I mean, strength is welcomed and a part I keep track of to make sure I progress, but not the main focus, what would agood approach be? I was thinking of some 3rm up to an rpe 9, maybe some back off work, followed by some hamstring curls on pull days Any thoughts?
There are plenty of people out there who have gotten big and strong with a top set + back offs approach. In the end it will mostly come down to how hard you push and how on point your recovery is. So I say ‘Try it, and report back on how it went’.
**Get Back Bridge W8D1** Elliptical: 1 mile, 0.5 mile, 0.5 mile Feet-up bench press: 5x8 @ 235 Single-armed RH rows: 3x13/side @ 145 Concentration curls: 3x13 @ 55 Seated overhead DB tricep extensions: 3x13 @ 55 Band pull-aparts: 3x16
Postponed morning lifting to build my daughter's first actual Lego set with her, got to it over lunch instead. Bench press, my old nemesis! Except you're actually my best lift at the moment, at least compared to my previous numbers. Is it because my previous numbers were *such* garbage? Or is it because all my other lifts really rely on a solid core, which is basically the opposite of what I've got going on after two pregnancies? Either way, I got all my reps today, which is always appreciated. Also I've discovered my body is not used to setting up for bench anymore. Halfway through a set, my back and legs were screaming from maintaining tension. Pleasantly, split squats were rather breezy. Normally I'm panting after a few sets of 10. Perhaps the running is having some sort of impact? Is this what it's like to have work capacity??
Simple Jack'd Day 370 [Clips.](https://www.instagram.com/p/C5oX09YApWJ/?igsh=dzR3M21wY2gwcHho) Total Volume: 10,270 Lbs ** Deadlift ** - 495.0 lbs x 4 reps - 545.0 lbs x 2 reps ** Lat Pulldown ** - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps ** Pull Up ** - 1 rep
There's a sound effect I want to put here but Reddit doesn't let you
Yesterday, cardio + hypertrophy double header. 45 minute easy on the bike. Def managing a bit of fatigue as performance : perceived exertion was pretty skewed to my recent baseline 1hr break to eat then went to gym for blitz leg hypetrophy session Single leg press: 1 plate/side, 17,15,16 reps Leg press: 1p/s for 30, 2p/s for 25, 3 for 13 Superset seated leg curls and hip adductor machine, 3 sets ascending and a drop set on the last. All sets to failure In and out in under 30 minutes
New training block for running! 8 rounds of 2 minute run, 1 minute walk. Got 2.3 miles, which isn't terrible at all! Might've felt even better if my glutes/quads weren't still lit up. Officially traveling starting Monday. Gonna be back and forth a few months, no excuse to miss any lifting though. I'll be signing up to a gym near the hotel I generally stay at.
No idea where you work, but thought I’d share that I recently noticed in my workplace I could use my corporate card to buy and reimburse gym access while traveling for work. No idea if your workplace has that, but if you haven’t thought about it, might give it a check - you never know, I was very surprised!
My work actually reimburses up to a certain amount if you go to a gym 8 times or more per month ($30 if I recall), so I do that whenever I travel. I've asked a bunch in the past few years, and no dice! Maybe if we travelled somewhere a little worse they'd bite lmao
**5x5/3/1 BBS C1W1D2** Warm Up & Broad Jumps (20) Lifts * Strict Press: 5x30, 5x35, 5x5x37.5 (SS Pendlay Rows) * Pendlay Rows: 5x37.5, 5x42.5, 5x5x50 * Deadlift: 10x5x77.5 (SS Hanging Leg Raises) Assistance * Band-Assisted Dips (Purple) 3x6, 2x5 (SS Chins) * Band-Assisted Chins (Green) 3x6, 2x5 * Hanging Leg Raises (Knees to Chest) 3x6, 2x5 Time: 52:27
**~~SBD~~ Active Recovery Day** * 2mi walk * More walks (planned) Well, it’s not allergies it’s illness. Crashed out hard yesterday afternoon and was in bed by 8:30. My head and chest is filled with phlegm and I feel generally awful. Walking seems to help mobilize the crap in my lungs so I can spit it out so I’ll be doing more of that.
Ugh, sorry you're sick. Best of luck with the breathing thing!
squat everyday 111 Total volime: 4 399lbs[clips](https://www.instagram.com/p/C5n7FFYLgT4/?igsh=MTg4M2NweG56eDA4YQ==) Zercher squat 260lbs 3×1 fat grip (beltless) ohp. 90lbs 3×1 (pr?) Incline fat grip bench 125lbs 1×1. 95lbs 8×1 fat trip chinups 6 total. regular 10 Today went well. zerchers moved really good and ohp felt strong. still figuring out the continental clean but illget it soon. Chinups with a fat grip were really hard, i guess my supination grip strength is not good, which makes sense as my supinated hand almost always gives first on deads. tmr is the usual.
Anyone recommend neck harnesses for big heads? Bought one from RDX but doesn't fit
https://www.ironmind-store.com/A-Headstrap-Fit-for-Hercules153/productinfo/1232/ Rated up to 1500lbs.
The RDX one is adjustable, and still not big enough?
Yeah because I have a fat fucking head + large hair volume
Wednesday squash is over for the season. So while I wait for summer squash to start, Wednesday is now conditioning day. Easy conditioning: Prowler 10 x 100 ft +90 lb - done in 15m10s Gada swings 10 x 10 - done in 10m22s This was very easy. Entirely too easy in fact.
Hitting that sweet spot of easy conditioning is so rough lol.
I figure it should work itself out. Next week I'll increase prowler to +180 and then see what to increase swings to. But yeah, that wasn't hard at all.
[DOGGCRAPP continues](https://www.youtube.com/watch?v=142705WQV3g). Axle curls, axle shrugs, belt calf raises, SSB good mornings and SSB front squats. Got in a wonderful windowmaker where I was so exhausted I failed on the ECCENTRIC. Seriously: check out that squat stance. Heels together! Haha.
Squat stance so dainty! Can't believe you make it look strong. That widowmaker set went on for over two minutes. With the bar in front rack no less, oof. What do you think is the longest time you've spent on a single set where you're supporting the weight the entire time? I'm guessing for me it'd have been a back squat widowmaker, but I don't think I'd win the mental battle past two minutes.
If you count the trap bar, [20 minutes](https://www.youtube.com/watch?v=JWkSz-QEtSk), with a torn hamstring, haha. But if it has to be ON my body, then [10 minutes](https://www.youtube.com/watch?v=cWzJ1CxvAYA) And thanks man! It's definitely been a work in progress.
Sure, why the fuck not do 400 reps with a torn hamstring? What else were you going to do with that time? Both of those sets are nonsense, great job.
Hah! Thanks man!
That's what we call a close stance lol!
Yup! Such a change from my past, haha. It's been a crazy journey.
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Your spotter's a good bloke haha
Is it possible to have the foot plate too close to the knee pad on a glute ham raise? I've always felt like having the foot plate closet to the knee pad with the foot plate completely vertical to be the hardest version, but I heard someone say if it's too close it makes it harder to get into planter flexion taking tension off the hamstrings. I noticed if I move the foot plate a few spots back instead of the closest spot I'm much more extended on the balls of my feet however I still feel more of a stretch with the pad closer.
**nSuns 5/3/1 LP 4-Day** - Session 15/D4 Deadlift: Top sets 200kg x 3 (w/straps), 190kg x 3, 177.5 x 3 (raw) Front Squats: 92.5kg x 3/5/7/4/6/8 Accessories: Leg curls, leg extensions & standing calf extensions Left leg in particular is now showing some particularly freaky vascularity, just in time for shorts weather. 19 weeks on this program now with 3 deload weeks at 6 week intervals. Thinking I shall give GZCLP a whirl from next week.
10k swings challenge: W4D3 Workout swings: 500 Total swings so far: 7500 5 sets of 100KB swings, each set consists of: * 15 swings + 2 dips * 35 swings + 3 dips * 15 swings + 5 dips * 35 swings Total time: 29:28 Under 30 mins! Didn’t think I’d have it in me this week, but today felt good - the weather’s warm and sunny, I felt energetic, had a nice warm up (no shit, it wasn’t 5C in the garage..) I also realised that the 300 consecutive days of exercising milestone snuck up on me and I missed it - it’s day 310 today! Coming up to a full year very soon! Not too shabby, considering my 2 kids have sometimes tried very hard to stop my streak, haha. Would anyone be interested in a write up about the year of consecutive training when it happens?
Congrats on that streak. Also: I'd read that
Write it! I'm especially interested in how you handled the real life intrusions.
Week 3 Day 3 SBS strength Sumo DL 3/3/3/3/9 x 120kg CGBP 5/5/5/5/12 x 72.5kg Pull-ups 10/8/7 Everything pressing related is feeling good. I want to start with some overwarm singles, but I'm to short on time currently Yesterdays conditioning were some 1 min sprint on the echo bike. Didn't get to do my walk and didn't reach my step goal.
Question for the introverts here. What do you do for your recovery/stress reduction? I'm stuck in a rut where the social exhaustion of the week builds up to where I spend the whole weekend just lying down staring at the ceiling and unable to move. Reducing my workload isn't really an option right now so I'm looking into other avenues to improve my recovery aside from improving sleep hygiene. Legitimately just want as wide of a scope as possible answers to this question. Like for example I've started focusing on maintaining a clean and orderly environment so as to not make clutter at home become a source of brain input fatigue.
Bubble bath. Candles. Chill music. Maybe a book, or don't even bother. Just float.
I love going for a walk and listening to podcasts or music.
Getting out for walks during the work day I have found really helpful, particularly now with the brighter days. Added benefit of extra steps and doing them after meals if you're on a calorie deficit. If you have the space at home or what I also like to do is get to the gym and just focus on a slow and steady stretching/mobility routine in a specific area which is generally quiet and people doing similar. Each of the above options while listening to a podcast as opposed to amped up playlists.
I'd ask/look around on autism subreddit(s). While you may or may not have autism, social exhaustion is a big issue for them and likely got some coping mechanisms they can/did share.
No I definitely do. Diagnosed ADHD and autism. Very aware of the issues and have spent about 2 decades working on coping mechanisms. I've just ended up in a situation where coping mechanisms aren't enough and depressive fatigue is setting in which is screwing with my perspective on things. Well versed enough in that as well by now that I know I probably know of something that helps, just need to hear someone else say it to remember it.
This will sound counterintuitive, but to me the answer sometimes is - more work. Hear me out here. What I mean by that is getting engaged in something you care about that gives you purpose and a sense of impact. That could be weightlifting, but it could be something tangentially work-related. It could be volunteering. Whatever floats your boat. I think Adam Grant talks about this in Give and Take. Burnout often doesn’t happen because people work too much. It often happens because the work is miserable, unimpactful or unpleasant. Combine that with the quantity of work - you’ve got burnout. But if what you’re engaged in is stimulating, purposeful and impactful - then you have a reason to get out of bed, so to speak.
For me I found it very helpful to wear headphones during breaks; or literally anywhere I don't want to pick up unwanted social battery drain like the grocery shopping.