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Jswain's training log for powerlifting

1/9/18 w1d2 BP main + ohd secondary + upper accessories

Once again, just repeated the prior week 1 after the long absence.

•COMP BP (70%x4x5)
250x4x5@6/6/6/6/6

Need to get tighter and unlock my hips to unlock my leg drive.

Band PAs during warmups
Monster mini x12x5, 3 sup, 2 pronated

Last warmup & First 2 work sets Ss/ pull ups
Pron: x9 (1st)/4
NG: x11 (second set)

And GHR w/ final 3 sets: Bw x15x3

•Landmine press
80x8x3

Ss/

Lateral raise
20x12x3

And Bent over rd fly
20x12x2
17.5x12

•Ohd tri ext (myo rep)
130x12 -5 breaths-> x4 -5 breaths-> x4 -5 breaths-> x2

•chins (myo rep)
Bw x8 -5-> x4 -5-> x3

Quick and straight forward. Loving the myo reps. Ordered Reign from OL as my new pre, should get here tomorrow. Interested in the pump from the Vaso-6...will only be using it on upper days and keeping the Xtend Go + 100mg caffeine for lower.

Also, out of curiousity I re weighed myself today in just boxers on the same scale at the gym and I was 236. Probably 2 lbs of Monday's weigh in was close so i dropped around 4 lbs of bloat just from the deficit and returning sodium to normal. Tonight will be a bigger carb meal so i should be back around 238-239 after that.
 
Hyde said:
Kleen and I still have a race to a 405 front squat going actually...
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Psh. My squat is so weak right now it's unbelievable. I actually remember you telling me this before, you have to be kinda close don't you?
 
jswain34 said:
Thanks man. Got a good ways to go, so its a lofty goal. Need to get it moving again...I know frequency works best for me but i just dont have the time for it right now. Gonna make due with what i can and see where i land.
Click to expand...

You could simply tack on 3-5 quick speed bench sets to one of your other training sessions only adding in 5-10 minutes of training in the interim just to increase frequency. That or do a potentiating warm up on bench at one of the other workouts without following it with work sets.

Like do your systemic warm up then a single with 50% 1rm, 60, 70, 80, and 90% then go on to training the actual target body part for the day. So maybe ramp that up before going to Squats, it won't take anything out of you, and even if it does you are focusing on bench right now so train with a little more specificity for it. That or do it on an energy systems day prior to training the energy systems. Say you intend to do sled work one day pop that bench process in before hand.Should prime the CNS for the bench movement with heavier weights without tearing anything down and volume is so low it is almost inconsequential. It will take maybe 5-10 minutes to run through. You don't need much rest to work up to 90% in singles.
 
I do hit some close grip after my overhead work, but I should probably switch my exercise order there (doing OP first then cg). One of the other issues here is i have really been trying to address the imbalance i have between internal/external rotation and also dont really want to add in any more pressing work. So im kind of trying to walk this line of wanting to add specificity, keeping time down, and not wanting to add much more in terms of internal rotation. I have been wanting to add in a quick 20 minute cardio day so I could definitely add the 4-5 sets in working up in 10% increments. Thanks for that idea dude.
 
jswain34 said:
Psh. My squat is so weak right now it's unbelievable. I actually remember you telling me this before, you have to be kinda close don't you?
Click to expand...

Straining both QL muscles, lower abdominal walls, an erector on the right side, and a baby tear at top of left bicep in the span of like 8 months has kind of held my progress back this year

But I did hit 315x3 front last week & 395x3 hi bar afterwards easily enough last week. Pushpressed 210x3 today and benched 250 4x5 and pulled 475 for a speedy single today so things aren’t all bad. I am being patient. My upper back rowing is stronger than ever at least.
 
Hyde said:
Straining both QL muscles, lower abdominal walls, an erector on the right side, and a baby tear at top of left bicep in the span of like 8 months has kind of held my progress back this year

But I did hit 315x3 front last week & 395x3 hi bar afterwards easily enough last week. Pushpressed 210x3 today and benched 250 4x5 and pulled 475 for a speedy single today so things aren’t all bad. I am being patient. My upper back rowing is stronger than ever at least.
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You did have a rough stretch of finicky QLs for a bit there. So really, youre maybe ~40 lbs away from the 405 front. Which subtract the QL bonanzas and you're probably just about there. JUST STAY HEALTHY! I need to compete vicariously through you everyone else on here for a bit.
 
1/11 - got out of AM class an hour and a half before schedule so I ran to the apartment real quick, picked up my gym stuff, and hit my deadlift session so I could more time studying tonight. Had to cut out the leg extensions and pallofs due to time. I should have tried harder to fit in the pallofs in hindsight, maybe during fronts

•Conv deadlift
135/185/225/275/315x5 belt less
365x4x5@6/5/6/6/5 w/ belt, 2 sets loose, 3 sets latched. All double over. Didnt feel as good or consistent as the last pull session i had. I was falling into my old habits of starting with my hips higher and the reps that i sunk them down allowed me to wedge better and the reps were subsequently much better. None were necessarily "hard" but some were tougher than i would want that weight to be.

•FS (olys) (barbell - not reverse ssb)
45/95/135x6
185x6x5.5/6/6

•GHR
vs light band x 8 x4

Ss/

•landmine tbar row
90x8x4

All i had time for. I hope y'all are doing well and having a good start to the fresh year.
 
1/13 - first day of using OL RE1GN as a pre. Definitely shouldve started with one scoop...had to cut the workout short (barely) because I yakked near the end of the session. I thought I was going to after cgbp too, to the point where i even walked to the bathroom and hunched over the toilet. Nothing came out that time, so I just continued to be nauseated and was hoping itd subside at some point - nope, not till I puked the J. regia out. Im 99% sure thats what it is as it's related to DMAA and the palpitations and nausea i was having was exactly how i felt on DMAA. Hated that shît. I also was a slightly nauseated for a short time after taking their blood shr3d raw which also has J. Regia in it but at a lower dose.

•cgbp
135/185x8
215x8@6
235x8@8
235x8@9

Ss/

•lat pull downs with whatever that special handle attachment is they have that I described last time.
90x15
140x15x2
*false alarm puke break*
120x15

•Arnold press
45x10x3@7/8/8

Ss/

•hammer curl
45x10x2
40x10

•tricep rope extension
110x15x2

Ss/

•half kneeling facepull
45x15x2

Ss/

•lateral raise
20x10

Directly after that set of facepulls I knew there was no stopping it this time. Without going into too much detail i damn near puked onto the gym floor, I had to hold it in my mouth for like 30 seconds until i got down the hall to the bathroom - fuggin disgusting.

With that said I definitely think that pre shines in the pump department. Arms swelled up quick today. Ill try 1 scoop next bench day and if that doesnt treat me well ill be looking to get rid of the tub.
 
I got a couple samples of Reign from their booth at the Olympia- I am not a fan at all. I had enjoyed multiple versions of their Conquer, but Reign had me sweating like mad and kept my heart rate all jacked up - that ultimately means fatigue burnout way faster, and less power or ability to focus. It’s not for me at all.
 
Hyde said:
I got a couple samples of Reign from their booth at the Olympia- I am not a fan at all. I had enjoyed multiple versions of their Conquer, but Reign had me sweating like mad and kept my heart rate all jacked up - that ultimately means fatigue burnout way faster, and less power or ability to focus. It’s not for me at all.
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Exactly how i felt, except I obviously felt like i was gonna yack the entire time and eventually did. I'll only be using it on upper days, without a doubt.

SkRaw85 said:
Subbed. Also on the quest for 4WD benchin
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Welcome! Good luck!
 
Hyde said:
I got a couple samples of Reign from their booth at the Olympia- I am not a fan at all. I had enjoyed multiple versions of their Conquer, but Reign had me sweating like mad and kept my heart rate all jacked up - that ultimately means fatigue burnout way faster, and less power or ability to focus. It’s not for me at all.
Click to expand...

jswain34 said:
Exactly how i felt, except I obviously felt like i was gonna yack the entire time and eventually did. I'll only be using it on upper days, without a doubt.



Welcome! Good luck!
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You all just talked me out of it. Those end up given away or tossed out, I can't even mess with that stuff. I will end up feeling horrible and weak. It just ruins the workout if I even finish it...
 
Yah...exactly what happened to me. I felt like i was gonna die lol. I will be trying it at 1 scoop on Wednesday but im not totally sold i still wont feel like ****. With Saturday being a 10/10 negative experience with 2 scoops of re1gn, I feel the symptoms at a 1/10 with the Bloodshr3d (which appears to have about half the J. Regia in it). That i really only feel out of breath because i feel like my heart is beating 1000 mph doing things that shouldn't cause that (eh: tricep extensions and ghrs). Considering i only take 1 scoop of bloodshr3d at a time, and am going to try 1 scoop of re1gn, I'll still be taking double of what i have been. I'll find out Wednesday i guess.
 
1/15 squat day

Squats suck.

•low bar
45/95/135/185/225/275x5
+ belt
315x4x6@7/7/8.5/7/8

Done with ~2 minutes rest, completed in 28:38 mins.

•SG SLDL
135x8
225x8x4

Ss/

Plank
3 x 40s w bodyweight only

•GHR
Vs monster mini x 15x2

Ss/

Unilateral cable row (1/2 kneeling)
110x12x3

Body weight is down to 235. Gonna stick with it for another month and try to get to 230-231 them build back up a lot slower than I did last time. I am however going to up my calories to maintenance on my lower body days. So cals will look like this:

Lower body - 3250 cals
Upper body - 2800 cals
Rest days during the week - 2200 cals

Weekends I kind of just eat whatever I want within reason (meaning still being consciences of decisions) and do tend to have some beers, some weekends more than others.
 
jswain34 said:
Yah...exactly what happened to me. I felt like i was gonna die lol. I will be trying it at 1 scoop on Wednesday but im not totally sold i still wont feel like ****. With Saturday being a 10/10 negative experience with 2 scoops of re1gn, I feel the symptoms at a 1/10 with the Bloodshr3d (which appears to have about half the J. Regia in it). That i really only feel out of breath because i feel like my heart is beating 1000 mph doing things that shouldn't cause that (eh: tricep extensions and ghrs). Considering i only take 1 scoop of bloodshr3d at a time, and am going to try 1 scoop of re1gn, I'll still be taking double of what i have been. I'll find out Wednesday i guess.
Click to expand...

I have to say that I have really been enjoying the new mesomorph with senegalia. It is not the super stim it used to be by any means but I love the amount and type of energy it provides. Not intense, but focused and unending in the gym. No pacing back and forth between sets or any of that, which I missed from the old version but this one is a different use now. Euphoric, very focused, and you just want to keep getting back under the bar. So many times at the end of my workout I was looking for what else I can do... The energy is just present, like it is on tap and you just have to start the set for it to turn on.

Not always good when training instinctively, because you have to shut that crap down to avoid overtraining my connective tissue recovery abilities. Still very enjoyable, the pump stuff is basic but I respond well to it.
 
jswain34 said:
1/15 squat day

Squats suck.

•low bar
45/95/135/185/225/275x5
+ belt
315x4x6@7/7/8.5/7/8

Done with ~2 minutes rest, completed in 28:38 mins.

•SG SLDL
135x8
225x8x4

Ss/

Plank
3 x 40s w bodyweight only

•GHR
Vs monster mini x 15x2

Ss/

Unilateral cable row (1/2 kneeling)
110x12x3

Body weight is down to 235. Gonna stick with it for another month and try to get to 230-231 them build back up a lot slower than I did last time. I am however going to up my calories to maintenance on my lower body days. So cals will look like this:

Lower body - 3250 cals
Upper body - 2800 cals
Rest days during the week - 2200 cals

Weekends I kind of just eat whatever I want within reason (meaning still being consciences of decisions) and do tend to have some beers, some weekends more than others.
Click to expand...

Call me crazy but why not go 3000 on both upper and lower since you are focusing on increasing bench the more recovery you can get there the better...You get the same average for the week or close but are being more specific on trying to progress with upper body right now.
 
MrKleen73 said:
Call me crazy but why not go 3000 on both upper and lower since you are focusing on increasing bench the more recovery you can get there the better...You get the same average for the week or close but are being more specific on trying to progress with upper body right now.
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I like the thought process. I guess i was just thinking i wanted to hit maintenance at least once a week but your thought process makes a lot of sense. As long as im in a deficit ill be happy, after reading a Nuckols article a few months ago i decided to get myself down to below 15% before I started to build back up. I think I should be close..but ive never really been a great judge of body fat. Probably between 15-17% right now if i had to guess, so i figured another 4 weeks would be "good enough". Plus my fasting glucose was a little higher than im comfortable it being at this age when I had those labs done this fall.
 
jswain34 said:
I like the thought process. I guess i was just thinking i wanted to hit maintenance at least once a week but your thought process makes a lot of sense. As long as im in a deficit ill be happy, after reading a Nuckols article a few months ago i decided to get myself down to below 15% before I started to build back up. I think I should be close..but ive never really been a great judge of body fat. Probably between 15-17% right now if i had to guess, so i figured another 4 weeks would be "good enough". Plus my fasting glucose was a little higher than im comfortable it being at this age when I had those labs done this fall.
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Yeah that is an excellent reason to get things in check. I think we would all be healthier @ or below 15% too. My fasting while I was on GHar1ne for 3 months was a bit high, but I took my own blood sugar while fasted after being off and it was back down. Continuously higher levels of GH can negatively effect insulin sensitivity. So I was a bit worried when I saw it at 94, still normal but too high for my comfort level. I am back in the 70-85 range now when fasting.
 
Yah mine was right around 95 too. I was definitely expecting it to be lower. Do you have your own glucometer? If so, how much was it?
 
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Looks like 3000 kcal workout days and 2450 kcal rest days puts me right at a ~1lb a week. Just have to keep myself under control on the weekends.
 
1/17

•Comp bench
45/95/135/185x5
215x3
245x1
265x3x5@6/6/5/5.5/5

Wasnt getting tight enough with my lower half the first 2 sets. Then got mad at myself and did the last 3 which allowed me to drive through my heels better.

Ss/

•bilateral band ext rots
Band wrapped around pole x 5x12

•Landmine press (3x6)
85x6x3

Ss/

•Pull ups
Pron: 11/5
NG: 12

•Lateral raise
25x12x3

Ss/

•bent over rear delt db fly
15x15x3

•Chin-up myo rep
Activation set: [email protected]
->5 breathes -> x4 -> 5 breaths -> x2@10

•Ohd tri extension myo rep
Activation: [email protected]
->5 breathes -> x4 -> 5 breaths -> x4 -> 5 breaths -> x3@10

Hungry. Lot of eating and a lot of studying to do tonight. Be easy everyone.
 
Hyde said:
I hate dieting lol. Mainly just wanna eat every thing.
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I am actually fairly content most days as long as im busy. But some days Im like you and just wanna eat all the food that comes to my mind, though I can usually compromise with myself and find something that meets my craving but doesnt destroy my diet. And us wanting to eat everything is how we got into this situation of needed to lose fat in the first place lol!

How much are you trying to lose?
 
Deadlift day - W2 D3

•Conventional pulls (prog calls for 75%x3x3-5 sets)
135/225/275/315x5
355x3
395x3@7/7/7.5/8 -> these were moving like 85-90%. Starting to get pretty damn frustrated with both lower body lifts. Trying to be patient but it is starting to test me. Glutes are just dead. Im thinking ill finish this block out with conventionals then hit trap bars from pins with bands for reps for a cycle and see if i cant get my glutes going a little better.

•FS
45/95/135x5
185x5x3@7/5/5

Honestly dont know what i did differently those last 2 sets. Tighter brace maybe.

•GHR
vs avg band x8x3

Ss/

•Landmine Tbar row
100 plate weight x8x3
 
jswain34 said:
I am actually fairly content most days as long as im busy. But some days Im like you and just wanna eat all the food that comes to my mind, though I can usually compromise with myself and find something that meets my craving but doesnt destroy my diet. And us wanting to eat everything is how we got into this situation of needed to lose fat in the first place lol!

How much are you trying to lose?
Click to expand...

When I am in diet mode I have no issues, but getting myself into dieting mode often takes some form of external pressure. I often set up challenges or contests to help me with that as I know that is what motivates me. I may end up doing so here shortly if I don't manage the motivation on my own. A contest or challenge puts me into a better mindset for exercising discipline which obviously gets me much better results.

I am hovering between 216-220 right now. I want to get down below 200 now myself. Thinking somewhere in the 190-200 range, just depends on my look, feel and performance as I get leaner. Thinking somewhere around 10% will be pretty damn good for all of the above.
 
Looking to go down 10%....which is insane for me because I rarely move 5-10lbs either direction, and I have been ~232 for 5 years I think. Going down to 205-210 seems nuts to me, but I think it will give me a better foundation to start growing again from there.

I think trap bar from blocks against bands is about perfect for working on glute fire power - it will get you away from weight on the bar expectations and force you to activate them to make the lift.
 
Hyde said:
Looking to go down 10%....which is insane for me because I rarely move 5-10lbs either direction, and I have been ~232 for 5 years I think. Going down to 205-210 seems nuts to me, but I think it will give me a better foundation to start growing again from there.

I think trap bar from blocks against bands is about perfect for working on glute fire power - it will get you away from weight on the bar expectations and force you to activate them to make the lift.
Click to expand...

I think you are going to have a seriously different physique when you get back down to that weight too!!!!
 
MrKleen73 said:
I think you are going to have a seriously different physique when you get back down to that weight too!!!!
Click to expand...

It will be interesting to compare. I hope I got more jacked!

So, I finally made a training log:

Hyde’s Strength Odyssey
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Man you guys all have me feeling like im slacking off by only striving for 15%. Maybe ill push it a little further to 12...but probably not cuz fk that.

And brother Hyde is back on the boards! Woo!
 
1/22 w2d4

•CGBP (thumb from edge) (work up to x6@8, 2 repeats)
45/95/135/185/215x6
255x6@8
255x6@7/7

1st set i just misgrooved the last rep so that threw off my rpe some.

Ss 5x12 band pull aparts + 3-4 sets of external rotations

•seated arnold press (work up to heavy x8, follows by 3x6)
55x8@8
60x6x3@7/8/9

Ss/

Lat pull down with whatever that handle is called
140x10x3@7/7/7 *move up weight*

•lateral raise
20x10x2

•facepull
50x20x3

Ss/

Tri pushdown (rope)
110x15x2
100x10 drop 80x5

•hammer curl
45x10x2
40x10

Ss

Ab rollout
3x10

Got this in after my practical this morning. Now headed back for 4 hours of lecture. Lift was alright. Arnolds were stronger for sure, i did 45x8x3 last week (also the day i puked from too much Re1gn so that could have been a factor too). Which btw i have tolerated one scoop much much better, and the pump is still better than im used to so it looks like i just get a lot more life out of a single tub. Win win.

Bw was 237 so up a pound but i think im holding a good bit of water today, i ate a bunch of salty foods over the weekend (soy/maple glazed salmon yesterday, Cambodian Saturday night). I didnt exceed my caloric goals at all so that shouldnt be the issue.
 
jswain34 said:
Man you guys all have me feeling like im slacking off by only striving for 15%. Maybe ill push it a little further to 12...but probably not cuz fk that.

And brother Hyde is back on the boards! Woo!
Click to expand...

I’m only looking for 15%! Lol I’m in the 20s
 
Hyde said:
I’m only looking for 15%! Lol I’m in the 20s
Click to expand...

This says 10% man! Now im holding you to it!

Hyde said:
Looking to go down 10%....which is insane for me because I rarely move 5-10lbs either direction, and I have been ~232 for 5 years I think. Going down to 205-210 seems nuts to me, but I think it will give me a better foundation to start growing again from there.

I think trap bar from blocks against bands is about perfect for working on glute fire power - it will get you away from weight on the bar expectations and force you to activate them to make the lift.
Click to expand...
 
Hyde said:
No I meant I wanted to go down by 10%, NOT to 10%!
Click to expand...

Awww mannnn i see that now. Damn! I knew trying to lose the powerbelly altogether didnt sound like you.
 
My lower back was aching pretty bad in lecture today so I decided to go get a little bit of cardio in and see if i could loosen it up some.

•precor "open stride" machine -> kind of like an eliptical/stair stepper hybrid.
20 mins -> ~250 cal

•donnie hang protocol
~10 mins cycling through the different moves

•McGill curl-ups
2 sets of x8 per leg with a 6 second hold at contraction

(x8 per leg = 1 set)
transitioning immediately from one leg to the other so it was really more like 2 sets of 16.

•figure 4 stretch

Feeling much looser. I need to have more days like this. I just never seem to make time for them.
 
Hyde said:
No I meant I wanted to go down by 10%, NOT to 10%!
Click to expand...

So 23.5 lbs got ya! None of this 20 lbs nonsense!!!!

Oh wait, then you will expect me to get to 10% too!!!! I don't know if I will make it to 10% but the real goal is to get to where I FEEL CONFIDENT with my shirt off around others. Not comfortable, not shy, not just okay with it, but confident in how I look.

That means I have some abs, and a lot of the fat under my pecs has come off. Whatever level that is, that is the look I want to get back down to before Mid May when my daughter expects me to chaperone her schools feild trip to a water park. Who wants to be around a bunch of judgemental teens with your shirt off not looking good. Not me... Plus I KNOW damn good and well she wants to "Show me off!" she told me last year when I did it that she wanted me to chaperone again. She said "This time you will know it is coming and can get in really good shape. Everyone always talks about how big you are..."

So I know already she wants me in shape for it. LMAO!!! Some people get "ready" for a wedding, I have to get "ready" for my daughters water park trip!
 
jswain34 said:
My lower back was aching pretty bad in lecture today so I decided to go get a little bit of cardio in and see if i could loosen it up some.

•precor "open stride" machine -> kind of like an eliptical/stair stepper hybrid.
20 mins -> ~250 cal

•donnie hang protocol
~10 mins cycling through the different moves

•McGill curl-ups
2 sets of x8 per leg with a 6 second hold at contraction

(x8 per leg = 1 set)
transitioning immediately from one leg to the other so it was really more like 2 sets of 16.

•figure 4 stretch

Feeling much looser. I need to have more days like this. I just never seem to make time for them.
Click to expand...

Oh man, I feel better reading it! Is the Open Stride the adaptive one? I have been using one from PreCor lately and LOVE IT. I love it because if you don't stay in the motion pattern correctly it changes it a bit and you have to adapt to the change in stride on the fly. I really love that thing, it makes you want to push it too.
 
MrKleen73 said:
So 23.5 lbs got ya! None of this 20 lbs nonsense!!!!

Oh wait, then you will expect me to get to 10% too!!!! I don't know if I will make it to 10% but the real goal is to get to where I FEEL CONFIDENT with my shirt off around others. Not comfortable, not shy, not just okay with it, but confident in how I look.

That means I have some abs, and a lot of the fat under my pecs has come off. Whatever level that is, that is the look I want to get back down to before Mid May when my daughter expects me to chaperone her schools feild trip to a water park. Who wants to be around a bunch of judgemental teens with your shirt off not looking good. Not me... Plus I KNOW damn good and well she wants to "Show me off!" she told me last year when I did it that she wanted me to chaperone again. She said "This time you will know it is coming and can get in really good shape. Everyone always talks about how big you are..."

So I know already she wants me in shape for it. LMAO!!! Some people get "ready" for a wedding, I have to get "ready" for my daughters water park trip!
Click to expand...

That is exactly my goal as well (get comfortable with taking my shirt off). Id say I'm about 95% the way there, id just like to lose some of this lower abdominal fat. Which like most of us guys is the absolute last thing to go for me, which sucks because im generally happy with the rest of my body comp so if i could just make that go away now i could get back to growing.

That has to make you feel pretty good though man! Plus, its a guaranteed kick in the ass and constant motivation for you...just from knowing you on here and seeing the way you talk about Trinity I know you wont disappoint haha.

MrKleen73 said:
Oh man, I feel better reading it! Is the Open Stride the adaptive one? I have been using one from PreCor lately and LOVE IT. I love it because if you don't stay in the motion pattern correctly it changes it a bit and you have to adapt to the change in stride on the fly. I really love that thing, it makes you want to push it too.
Click to expand...

It definitely helped. I just wish I had somewhere I could hang in my apartment. I have an inversion table that I use regularly, but i prefer the direct hip traction way better. I really should start doing the Mcgill big 3 EVERY day...maybe ill start trying to hold myself to it 3 days a week and then work my way up as it becomes a routine. I could manage to find 15 minutes a few times a week to do something that should really help my back pain and back health in general. I learned today that to be classified as "chronic pain" you only have to have it MOST days for >/= to 3 months...lol I've had this for at least 2 years. It doesnt hinder my life in any significant way, but it is definitely a fuggin nuisance and i know its there.

Edit: and yes, thats the one. I liked it too. I found myself trying to keep my stride the same on the little meter the machine has on it as a way to kill some time and keep myself engaged.
 
1/24

Week 3 day 1

Warmups
-usual dynamic warmup i always do
-duffin hip drill (dont know the specific name)
-bss (30 lb dbs each hand x8 each side
-bottoms up kb goblet squat with banded knees -> some db x8x2
-ab roll outs: 2x8

•low bar squat (6 sets of 3 @7 first set)
45/95/135/185/225x5
275x3
315x3
355x3x6@7/7/7/8/8/8

The last set on rep # 2 i lost my balance and started falling backwards to the point where I literally had to take a step back about 3/4 the way through the concentric. It couldve been bad but luckily i recovered and finished the set. I have a video of the second set, it looks like it moves pretty well...much faster than it felt. Also worth noting-> back was a little cranky again today so i belted up a lot earlier than i usually would (i think i did at 225, but kept it unlatched until 315). Ill edit the video in in a few mins.

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•SG SLDL (5x8)
225x8x5 -> completed 3.4.5 set cycle-> move up 10lbs.

Ss/

Planks: 3x40s

•SA cable row
120x12x2
100x12x2

•ghr
Vs monster mini x15x2
 
Hyde said:
Yeah f that lol. Just wondered if it had changed.
Click to expand...

Lol, nope. It only takes a minute though so not a big deal. I dont post the video as public, just whatever the one that says "whoever has the link can view".
 
jameschoi said:
I looked up MSM and your thread came up. Will taking MSM help in relieving DOMS?
Click to expand...

You didn’t ask me, but DOMS is just a way of life for the serious lifter. Reduce training volume, increase amino acid/protein intake and sleep, or exogenous androgen supplementation are the only things I have found that lessen the onset of DOMS

Recovery sessions or activities like light pump work, steady state cardio like walking or cycling, or manual therapy will all speed recovery from DOMS, but those are reactive vs preventative.
 
Hyde said:
You didn’t ask me, but DOMS is just a way of life for the serious lifter. Reduce training volume, increase amino acid/protein intake and sleep, or exogenous androgen supplementation are the only things I have found that lessen the onset of DOMS

Recovery sessions or activities like light pump work, steady state cardio like walking or cycling, or manual therapy will all speed recovery from DOMS, but those are reactive vs preventative.
Click to expand...

Great info, thanks.
 
Hyde said:
You didn’t ask me, but DOMS is just a way of life for the serious lifter. Reduce training volume, increase amino acid/protein intake and sleep, or exogenous androgen supplementation are the only things I have found that lessen the onset of DOMS

Recovery sessions or activities like light pump work, steady state cardio like walking or cycling, or manual therapy will all speed recovery from DOMS, but those are reactive vs preventative.
Click to expand...

Thank you for answering that for me Hyde. I dont even know the last time MSM has been mentioned in this thread haha.
 
Very short session today. I had 0 focus on anything other than my pharmacology test i have on Monday. Ive never really not been able to put something out of my mind to train for an hour but it happened today.

•comp bp
Work up with 5s
255x2 @?
285x2x3@8/7/7

•SA landmine shoulder press
85x8x3 per arm

Ss/

•Pull-ups
Pron: x6
Neutral: x12

•tricep myo rep
110x20 (activation)
5 breaths
x4x6 with usual 15s rest periods
x2@10 on 7th set

Thats it. Now I must lock myself in my office and learn antibiotics. Have a good weekend y'all. Sean, I'll try to get that log up tonight at some point, if not tomorrow at the absolute latest. I have been recording stuff so its really just me making the log and writing it all out.
 
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