Kenpo's Quest

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    Yesterday during my first bench set I felt a snap in the left side of my neck that resulted in a pain in my head. Very weird but I think it was a stiff neck that triggered it. It alarmed me so much that I immediately checked BP. No issues. But I felt like crap this morning. Today was deadlift Sunday but only lifted half of what I planned.

    Weight Lifted11250 lbs
    Barbell Deadlift 300
    Set 1 : 225x10
    Set 2 : 225x10
    Set 3 : 225x10
    Set 4 : 225x10
    Set 5 : 225x10

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    Man, I hope the pain is temporary. Even at half, that's still a lot of weight to pull on, especially with neck pains. Just make sure you don't make it worse or prolong it.
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    Your allowed those days man! Hope things straighten out soon
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    Yeah, the muscles tighten up and cause a restriction. Had it happen several months ago doing heavy DB OHP's. It took mine several hours to subside. Once headache was gone then lots of massaging and foam rolling.
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    Sorry about the pain, brother.

    As was stated previously, most definitely do not hyperextend at lockout - it can cause all kinds of trap and neck issues; I've seen it personally multiple times and ditching the hyperextension fixed the recurring pains. You also seem a tad far away from the bar at start - it should generally be over the middle of your foot (NOT the middle of what's forward of the ankle, the whole foot), which tends to place it over the shoelaces for most. Then adjust for personal preferences. Hinge at the hip to grab the bar, flex triceps and grip to lock the arms out and pull the slack out of the bar as you then bend at the knees until the shins contact the bar. The butt/hips should drop here to make contact, but not nearly as much as a squat - there's a reason they call it "pulling". Then legpress the floor away with absolute power and violent extend the hips/flex the glutes as the bar passes the knees to lockout, standing fully erect just like Thomas's picture. The bar should scrape the shins during the ascent.

    Here's my 562 yesterday in comp:

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    Thanks Hyde! Nice lift. You look way larger than you were a year ago! Holy mackerel!
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    My "pain in the head" issue is indeed a tight muscle on the left side of the neck at the base of the skull. Doing leg extensions pulls on it so I'm foam rolling it in between sets. For a while I thought I had a brain tumor yesterday. Lol. "It's not a toomore" as Arnold says! Lol
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    Weight 161.4 Cals 3273/2500 Waist 35 1/4

    I need to watch those carbs!

    Weight 23700 lbs
    Leg Extensions 240
    Set 1 : 180x10
    Set 2 : 180x10
    Set 3 : 180x8
    Set 4 : 180x9
    Set 5 : 180x8
    Set 6 : 180x8
    Set 7 : 180x8
    Set 8 : 180x8
    Set 9 : 180x8
    Set 10 : 180x8

    Seated One Leg Calf Raise 233.33
    Set 1 : 175x10
    Set 2 : 175x8
    Set 3 : 175x10
    Set 4 : 175x10
    Set 5 : 175x10

    DQ. Relish the process; Savor the results.
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    I've missed a ton in here! Looks like you're steady killing it and getting stronger!!
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    Quote Originally Posted by love2liftkat View Post
    I've missed a ton!!
    I missed it too... Looks like Mark has been swinging the ton around with his legs...
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    Quote Originally Posted by RegisterJr View Post
    I missed it too... Looks like Mark has been swinging the ton around with his legs...
    lol yes he most definitely has!!
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    Weight 161.5 Cals 2445/2500 Waist 34 3/4

    This OLAD program has really helped increase my strength goals. It whoops my butt every session! Increased the pull-up add in weight to 35lbs.

    Weight Lifted17160 lbs
    Weighted Pull Ups 260
    Set 1 : 195x10
    Set 2 : 195x10
    Set 3 : 195x9
    Set 4 : 195x10
    Set 5 : 195x8
    Set 6 : 195x8
    Set 7 : 195x9
    Set 8 : 195x8
    Set 9 : 195x8
    Set 10 : 195x8

    DQ People need hope. You can make a difference.
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    Geez, still don't know how you do all those reps on these with that weight. Amazing....
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    Quote Originally Posted by turff49 View Post
    Geez, still don't know how you do all those reps on these with that weight. Amazing....
    Thank Turff!
    https://m.youtube.com/watch?v=GgxFP3UqEXg
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    Nice increase Mark. Killing those PU's!
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    Nice job on those pullups!
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    Pretty much what everyone else said - tons of heavy pullup volume; they looked very solid.

    Quote Originally Posted by kenpoengineer View Post
    Thanks Hyde! Nice lift. You look way larger than you were a year ago! Holy mackerel!
    Thanks! I've definitely put on some new mass from a year ago, and running things fairly bulky in general at the moment so I'm just bigger all-around. I tend to wear looser clothes now and everyone who has seen that video of me in that tight-ass singlet seems to have that same reaction. Even my gf who sees me every day was like Whoa you look huge
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    Hell ya ! Nice work on the pull ups! Looked easy!
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    Weight 160.4 Cals 2583/2500 Waist 34 3/4

    I found my chest dip limit! BW plus 85! Sore inner chest now and I only hit 7 sets!

    Weight Lifted14700 lbs

    Dip 318.5
    Set 1 : 245x8
    Set 2 : 245x9
    Set 3 : 245x8
    Set 4 : 245x8
    Set 5 : 245x9
    Set 6 : 245x9
    Set 7 : 245x9

    DQ You can finish school, and even make it easy but you never finish your education, and it is seldom easy.
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    Just catching up. Nice job on the dips and pu. I think you could get 100 plus on dips. Strong numbers!
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    Incredible! I think you should shoot for 100 myself. Bet you could knock out 5 sets of 5!!
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    What's a limit? I've never seen that used in here...
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    Quote Originally Posted by RegisterJr View Post
    What's a limit? I've never seen that used in here...
    Exactly!!!
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    Quote Originally Posted by kenpoengineer View Post
    Weight 160.4 Cals 2583/2500 Waist 34 3/4

    I found my chest dip limit! BW plus 85! Sore inner chest now and I only hit 7 sets!

    Weight Lifted14700 lbs

    Dip 318.5
    Set 1 : 245x8
    Set 2 : 245x9
    Set 3 : 245x8
    Set 4 : 245x8
    Set 5 : 245x9
    Set 6 : 245x9
    Set 7 : 245x9

    DQ You can finish school, and even make it easy but you never finish your education, and it is seldom easy.
    Damn. That is all.
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    Weight 159.6 Cals 2379/2500 Waist 34 3/4 I just didn't "feel it" this morning!

    Weight Lifted6720 lbs
    Barbell Standing Military Press 133
    Set 1 : 105x7
    Set 2 : 105x7
    Set 3 : 105x7
    Set 4 : 105x7
    Set 5 : 105x7
    Set 6 : 105x7
    Set 7 : 105x7

    DQ. Yesterday really did end last night, today is a brand new day, and there is Hope!
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    You didn't feel it but dipped 85 ADDED pounds for reps, for 7 sets?

    Lmao.

    I'm missing something...
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    Quote Originally Posted by RegisterJr View Post
    You didn't feel it but dipped 85 ADDED pounds for reps, for 7 sets? Lmao. I'm missing something...
    No, sorry, having issues with JeFit. OHP day.
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    Quote Originally Posted by kenpoengineer View Post
    No, sorry, having issues with JeFit. OHP day.
    I can't wait for them to fix the iOS glitches.

    Still though, your pressing was solid!
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    I'm guessing your CNS is over taxed. As you go up in weight on lifts the CNS takes a greater hit too. Solid pressing as are all your lifts. When is your rest day? Days?
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    Quote Originally Posted by turff49 View Post
    I'm guessing your CNS is over taxed. As you go up in weight on lifts the CNS takes a greater hit too. Solid pressing as are all your lifts. When is your rest day? Days?
    I've been mulling over this for some time. Here are some observations:

    - I know my OLAD style lifting is high volume for one specific muscle group per day. I'm feeling that this is not really that taxing to my CNS but just not sure (see next item)

    - Recovery seems to be sufficient but it's hard to quantify. I use a HRM and HR is not higher than normal. In fact my resting HR is decreasing. I've read that resting HR increase is the symptom for CNS and overtraining issues.

    - At this point my strength is climbing but my mass is stagnated. If I gain weight it goes straight to the waist. At 54 this waist gain is very hard to loose.

    - My PWO use is daily. I know I need a stim break but honestly miss them when lifting.

    - My test is around 500. Went to an anti-aging clinic in April (I know they make money on selling TRT) and they prescribed Test C and said my test needs to be in the 800's or above. I haven't pinned it (have one vial) but feel like I'm missing out on gains (without waist increase) and feeling better overall.

    - PH use is great while "on".

    - Goals are 1) Increase mass 2) Maintain my good health status

    With all this said I'm simply not sure what direction to go in. Any suggestions or critiques are welcome.
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    Do you do any cardio?
    Adjust your macros and timing and that may help your waist. Go on a cut for a few weeks.
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    Have your thyroid levels checked. Particularly T3/Rt3

    Its a fickle cycle

    T3 is what is utilizing those substrates (mostly carbs) for energy

    Thyroid hormones get extra release from high intensity exercise

    Adapting to the exercise (getting more fit) involves more efficient metabolism and less need for circulating t3

    T3 will decrease (or Rt3 will increase if TSH is still high)

    This means carbs need to be lowered to hold off bloat and fat gain.

    Unfortunately carbs are what are needed to keep higher conversion of TSH to T3


    This is I think why people find success with carbs limiter to peri-workout, but they need to be kept in the diet and used as a substrate to increase tolerance to them (via more T3)


    Another important factor is utilizing low GI carbs, and avoiding sugars
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    Test is not your issue at your levels and you not NEED to be in the 800s, that is just a ridiculous statement. That being said, there is no denying that higher test will produce more mass and trim fat. It is always an option, but I doubt part of your issue.
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    Quote Originally Posted by turff49 View Post
    Do you do any cardio? Adjust your macros and timing and that may help your waist. Go on a cut for a few weeks.
    I used to do a boxer's workout for cardio once a week. Good suggestion to bring that back.
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    Thanks D2L. Holy mackerel I had no idea thyroid processes are reliant on carbohydrates!
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    Quote Originally Posted by kenpoengineer View Post
    Thanks D2L. Holy mackerel I had no idea thyroid processes are reliant on carbohydrates!
    It is between test and thyroid drops with aging that effect the things you are noting, and if T is fine its worth looking into

    Getting your free T3 up also increases protein turnover rates and recovery time improvements between workouts.

    Hunger increases as well though so it still takes willpower if you are after weight loss
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    Quote Originally Posted by kisaj View Post
    Test is not your issue at your levels and you not NEED to be in the 800s, that is just a ridiculous statement. That being said, there is no denying that higher test will produce more mass and trim fat. It is always an option, but I doubt part of your issue.
    Everything about that visit was ridiculous concerning hormone level advice. I admit that they planted that "seed" about test level in me (as you can tell)!
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    Weight 160 Cals 2450/2500 Waist 34 3/4

    Fall weather and the leaves are turning beautiful colors!

    Weight Lifted13090 lbs
    Barbell Rear Delt Row 226.67
    Set 1 : 170x10
    Set 2 : 170x7
    Set 3 : 170x7
    Set 4 : 170x7
    Set 5 : 170x8
    Set 6 : 170x9
    Set 7 : 170x7
    Set 8 : 170x7
    Set 9 : 170x8
    Set 10 : 170x7

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    Great lift Mark. What did your boxers workout consist of?
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    Bb rear delt row? Never actually used one.. I'm assuming you pull to upper chest from a more parallel position than an upright row? Either way that's a lot of volume. Looked like good weights too.
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