Fuck lifting. From here on out, this my couch to 5k log.

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hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2341

Post by hector » Mon Sep 12, 2022 7:03 pm

Renascent wrote: Mon Sep 12, 2022 6:57 pm
hector wrote: Mon Sep 12, 2022 6:46 pmMy friend died of cancer on Thursday. The wake was today. The funeral is tomorrow. She was 30s, a single mom. Luckily there's lots of family for the kid. I cried like a little b at the wake tonight. I didn't want to. Tried not to. Failed. Left to the car because the wake was generally positive, only limited crying from other guests, I didn't want to be a downer.

Got myself together in the car. Came back inside. Then in a different room there was a screen going through photographs of her life and I broke down again and left.

Funeral tomorrow.
Sorry to hear about your friend.
Thank you.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2342

Post by hector » Tue Sep 13, 2022 7:30 pm

Off Day

Bike Erg: 60 minutes

Traveling for work. Hoping to find a gym while on the road.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2343

Post by hector » Wed Sep 14, 2022 9:00 pm

Wed is a Traveling Day

Everything
Straight Bar Deads: 505 x 1 x 1
Straight Bar Deads: 405 x 5 x 5

Tonnage
Deads: (505 + 10,125) = 10,630

#######################

Better than nothing.
I'm on the road. Had a chance to deadlift on a level floor, was emboldened to go a little heavier than normal. 505 felt great. Didn't want to push it.

405 x 5 x 5 with an aggro bar reminded me why I normally use straps for work sets.

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Renascent
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2344

Post by Renascent » Wed Sep 14, 2022 9:18 pm

hector wrote: Wed Sep 14, 2022 9:00 pmI'm on the road. Had a chance to deadlift on a level floor, was emboldened to go a little heavier than normal. 505 felt great. Didn't want to push it.
That video made me smile.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2345

Post by hector » Thu Sep 15, 2022 2:27 pm

Renascent wrote: Wed Sep 14, 2022 9:18 pm
hector wrote: Wed Sep 14, 2022 9:00 pmI'm on the road. Had a chance to deadlift on a level floor, was emboldened to go a little heavier than normal. 505 felt great. Didn't want to push it.
That video made me smile.
Excellent!

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2346

Post by hector » Thu Sep 15, 2022 2:28 pm

Thursday is an Off Day

Overhead Press: 135 x 6 x 6
Straight Bar Curls: 100 x 6 x 6

Tonnage
Overhead Press: 4,860
Straight Bar Curls: 3,600

Curls are much more difficult with a straight bar than with an ez Curl bar.

In withdrawl from Erg Bike. Can't wait to get back.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2347

Post by hector » Fri Sep 16, 2022 6:28 pm

Friday

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 285 x 5s x 3r
Bench: 240 x 5 x 5
T-Bar Rows (close grip): 200 x 5s x 8r
T-Bar Rows (wide grip): 200 x 5 x 5

Aux
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: (4,500 + 6,000) = 10,500
Bench: (4,275 + 6,000) = 10,275
T-Bar Rows: (8,000 + 5,000) = 13,000
------------------‐----------------------------------------
Total: 33,775

###########################

Since I knocked out Overhead Press last night I decided to superset Scapular Chins with Reverse Hyper.

Loved this session. Cannot wait to bike tomorrow.

Also, first time knocking out 285 for five triples! Felt great. Progress, even if slow, is progress.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2348

Post by hector » Sat Sep 17, 2022 6:51 pm

Saturday is Bike Erg Day

EZ Curls: 100 x 5s x 8r
EZ Curls: 75 x 5s x 10r
Bike Erg: 47 minutes, 20k

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2349

Post by hector » Sun Sep 18, 2022 10:40 am

Sunday Morning

Bike Erg: 22 minutes, 10k

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2350

Post by hector » Mon Sep 19, 2022 6:21 pm

Fuck. Only Monday????

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 285 x 5s x 3r
Bench: 240 x 5 x 5
T- Bar Rows (close grip): 200 x 6s x 8r

Aux
Scapular Chins: 5s x 10r

Tonnage
SSB Squat: (4,500 + 6,000) = 10,500
Bench: (4,275 + 6,000) = 10,275
T- Bar Rows: 9,600
----------------------------------------------------------
Total: 30,375

###########################

For the next 2 weeks my commute is 2 hours each way. I know some people live like this, but if you're not used to it then it's annoying. Cut into my lifting time tonight and gas adds up.

On the bright side, benching 285 for triples felt great. Weirdly, backoff sets of benching 240 x 5 are just as easy as squatting 240 x 5. I think this has something to do with my legs experiencing a near constant, low intensity kind of DOMS from indoor biking. If I sleep then the DOMS is not too bad. If I don't sleep, the DOMS makes stairs a nightmare. Haven't slept much in going on 6 days. Hopefully tonight breaks the steak.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2351

Post by hector » Tue Sep 20, 2022 7:14 pm

Tuesday is an Off Day

Overhead Press: 160 x 5s x 3r
Overhead Press: 135 x 3s x 6r

Bike Erg: 20k in 45:59

Getting under 46 minutes was a MF.

In other news, Bas Rutten might not be full of shit with his cardio/breathing-inhibitor device afterall. Looks like it not only works, but may also lower blood pressure:

https://www.npr.org/sections/health-sho ... cebook.com

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alek
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2352

Post by alek » Wed Sep 21, 2022 7:36 am

hector wrote: Tue Sep 20, 2022 7:14 pm In other news, Bas Rutten might not be full of shit with his cardio/breathing-inhibitor device afterall. Looks like it not only works, but may also lower blood pressure:

https://www.npr.org/sections/health-sho ... cebook.com
Whoa. That's pretty interesting. It looks like the paper came out on 15 September 2022, and it hasn't made it on to sci hub yet. I'd love to see the whole paper, but a 9 point reduction in SBP and a 4 point reduction in DBP is really significant. I may have to pick up one of those devices...
AbstractShow
Above-normal blood pressure (BP) is a primary risk factor for cardiovascular diseases. In a retrospective analysis of five pilot trials, we assessed the BP-lowering effects of high-resistance inspiratory muscle strength training (IMST) in adults aged 18-82 years and the impact of IMST on maximal inspiratory pressure (PIMAX), a gauge of inspiratory muscle strength and independent disease risk factor.

Participants were randomized to high-resistance IMST (75% PIMAX) or low-resistance sham (15% PIMAX) training (30 breaths/day, 5-7 days/week, 6 weeks).

IMST (n=67) reduced systolic BP (SBP) by 9±1 mmHg (p<0.01) and diastolic BP (DBP) by 4±1 mmHg (p<0.01). IMST-related reductions in SBP and DBP emerged by week 2 of training (-4±1 mmHg and -3±1 mmHg; p≤0.01, respectively) and continued across the 6-week intervention.

SBP and DBP were unchanged with sham training (n=61, all p>0.05).

Select subject characteristics slightly modified the impact of IMST on BP. Greater reductions in SBP were associated with older age (β=-0.07±0.03; p=0.04) and greater reductions in DBP associated with medication-naïve BP (β=-3±1; p=0.02) and higher initial DBP (β=-0.12±0.05; p=0.04). PIMAX increased with high-resistance IMST and low-resistance sham training, with a greater increase from high-resistance IMST (+20±2 vs. +6±2 cmH2O; p<0.01). Gains in PIMAX had a modest inverse relation with age (β=-0.20±0.09; p=0.03) and baseline PIMAX (β=-0.15±0.07; p=0.04) but not to reductions in SBP or DBP.

These compiled findings from multiple independent trials provide the strongest evidence to date that high-resistance IMST evokes clinically significant reductions in SBP and DBP, and increases in PIMAX, in adult men and women.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2353

Post by hector » Wed Sep 21, 2022 9:20 am

alek wrote: Wed Sep 21, 2022 7:36 am
hector wrote: Tue Sep 20, 2022 7:14 pm In other news, Bas Rutten might not be full of shit with his cardio/breathing-inhibitor device afterall. Looks like it not only works, but may also lower blood pressure:

https://www.npr.org/sections/health-sho ... cebook.com
Whoa. That's pretty interesting. It looks like the paper came out on 15 September 2022, and it hasn't made it on to sci hub yet. I'd love to see the whole paper, but a 9 point reduction in SBP and a 4 point reduction in DBP is really significant. I may have to pick up one of those devices...
AbstractShow
Above-normal blood pressure (BP) is a primary risk factor for cardiovascular diseases. In a retrospective analysis of five pilot trials, we assessed the BP-lowering effects of high-resistance inspiratory muscle strength training (IMST) in adults aged 18-82 years and the impact of IMST on maximal inspiratory pressure (PIMAX), a gauge of inspiratory muscle strength and independent disease risk factor.

Participants were randomized to high-resistance IMST (75% PIMAX) or low-resistance sham (15% PIMAX) training (30 breaths/day, 5-7 days/week, 6 weeks).

IMST (n=67) reduced systolic BP (SBP) by 9±1 mmHg (p<0.01) and diastolic BP (DBP) by 4±1 mmHg (p<0.01). IMST-related reductions in SBP and DBP emerged by week 2 of training (-4±1 mmHg and -3±1 mmHg; p≤0.01, respectively) and continued across the 6-week intervention.

SBP and DBP were unchanged with sham training (n=61, all p>0.05).

Select subject characteristics slightly modified the impact of IMST on BP. Greater reductions in SBP were associated with older age (β=-0.07±0.03; p=0.04) and greater reductions in DBP associated with medication-naïve BP (β=-3±1; p=0.02) and higher initial DBP (β=-0.12±0.05; p=0.04). PIMAX increased with high-resistance IMST and low-resistance sham training, with a greater increase from high-resistance IMST (+20±2 vs. +6±2 cmH2O; p<0.01). Gains in PIMAX had a modest inverse relation with age (β=-0.20±0.09; p=0.03) and baseline PIMAX (β=-0.15±0.07; p=0.04) but not to reductions in SBP or DBP.

These compiled findings from multiple independent trials provide the strongest evidence to date that high-resistance IMST evokes clinically significant reductions in SBP and DBP, and increases in PIMAX, in adult men and women.
Agreed! I should NOT be buying new fitness equipment right now, but I'm strongly tempted.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2354

Post by hector » Wed Sep 21, 2022 7:26 pm

Wed

Main
Straight Bar Deads: 410 x 5 x 5
Bench: 285 x 5s x 3r
Bench: 245 x 6s x 5r
T-Bar Rows: 200 x 6s x 8r

Aux
Scapular Chins: 5s x 10r

Tonnage
Deads: 10,250
Bench: (4,275 + 7,350) = 11,625
T-Bar Rows: 9,600
---------------------------------------------------
Total: 30,875

#######################

Good times.

Temporary dogshit commute (2 hours and 4 minutes each way) has caused me to go through all my podcasts. Nothing left to listen to and it's only Wed.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2355

Post by augeleven » Wed Sep 21, 2022 8:28 pm

Your local library probably has a subscription to hoopla. It is free. If you don't have a library card, it might be worth it. There are tons of killer audiobooks, amongst other stuff.

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cgeorg
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2356

Post by cgeorg » Thu Sep 22, 2022 5:30 am

augeleven wrote: Wed Sep 21, 2022 8:28 pm Your local library probably has a subscription to hoopla. It is free. If you don't have a library card, it might be worth it. There are tons of killer audiobooks, amongst other stuff.
I use Libby, gives me access to e and audio books from my local library. Just have to enter your library card number.

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Renascent
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2357

Post by Renascent » Thu Sep 22, 2022 6:29 am

cgeorg wrote: Thu Sep 22, 2022 5:30 am
augeleven wrote: Wed Sep 21, 2022 8:28 pm Your local library probably has a subscription to hoopla. It is free. If you don't have a library card, it might be worth it. There are tons of killer audiobooks, amongst other stuff.
I use Libby, gives me access to e and audio books from my local library. Just have to enter your library card number.
My wife and son use it too. I think you can even apply for library cards for libraries in other cities/states and use them through Libby, too.

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alek
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2358

Post by alek » Thu Sep 22, 2022 8:44 am

hector wrote: Wed Sep 21, 2022 9:20 am
alek wrote: Wed Sep 21, 2022 7:36 am
hector wrote: Tue Sep 20, 2022 7:14 pm In other news, Bas Rutten might not be full of shit with his cardio/breathing-inhibitor device afterall. Looks like it not only works, but may also lower blood pressure:

https://www.npr.org/sections/health-sho ... cebook.com
Whoa. That's pretty interesting. It looks like the paper came out on 15 September 2022, and it hasn't made it on to sci hub yet. I'd love to see the whole paper, but a 9 point reduction in SBP and a 4 point reduction in DBP is really significant. I may have to pick up one of those devices...
AbstractShow
Above-normal blood pressure (BP) is a primary risk factor for cardiovascular diseases. In a retrospective analysis of five pilot trials, we assessed the BP-lowering effects of high-resistance inspiratory muscle strength training (IMST) in adults aged 18-82 years and the impact of IMST on maximal inspiratory pressure (PIMAX), a gauge of inspiratory muscle strength and independent disease risk factor.

Participants were randomized to high-resistance IMST (75% PIMAX) or low-resistance sham (15% PIMAX) training (30 breaths/day, 5-7 days/week, 6 weeks).

IMST (n=67) reduced systolic BP (SBP) by 9±1 mmHg (p<0.01) and diastolic BP (DBP) by 4±1 mmHg (p<0.01). IMST-related reductions in SBP and DBP emerged by week 2 of training (-4±1 mmHg and -3±1 mmHg; p≤0.01, respectively) and continued across the 6-week intervention.

SBP and DBP were unchanged with sham training (n=61, all p>0.05).

Select subject characteristics slightly modified the impact of IMST on BP. Greater reductions in SBP were associated with older age (β=-0.07±0.03; p=0.04) and greater reductions in DBP associated with medication-naïve BP (β=-3±1; p=0.02) and higher initial DBP (β=-0.12±0.05; p=0.04). PIMAX increased with high-resistance IMST and low-resistance sham training, with a greater increase from high-resistance IMST (+20±2 vs. +6±2 cmH2O; p<0.01). Gains in PIMAX had a modest inverse relation with age (β=-0.20±0.09; p=0.03) and baseline PIMAX (β=-0.15±0.07; p=0.04) but not to reductions in SBP or DBP.

These compiled findings from multiple independent trials provide the strongest evidence to date that high-resistance IMST evokes clinically significant reductions in SBP and DBP, and increases in PIMAX, in adult men and women.
Agreed! I should NOT be buying new fitness equipment right now, but I'm strongly tempted.
I just emailed the lead author asking for a copy of the paper; we'll see what he says.

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2359

Post by hector » Thu Sep 22, 2022 8:15 pm

Renascent wrote: Thu Sep 22, 2022 6:29 am
cgeorg wrote: Thu Sep 22, 2022 5:30 am
augeleven wrote: Wed Sep 21, 2022 8:28 pm Your local library probably has a subscription to hoopla. It is free. If you don't have a library card, it might be worth it. There are tons of killer audiobooks, amongst other stuff.
I use Libby, gives me access to e and audio books from my local library. Just have to enter your library card number.
My wife and son use it too. I think you can even apply for library cards for libraries in other cities/states and use them through Libby, too.
Thanks!

There's a troubled relationship between my driving and audio books. If I get books on something I'm interested in learning (usually a language or statistics) then I start trying to do math or conjugate verbs in my head and before I know it I'm 3 exits past where I should have gotten off.

This is why I usually do topical podcasts. Low brain power.

The safe bet for audio books is fantasy or scifi. Which I'll try to borrow for free. Thanks!

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2360

Post by hector » Thu Sep 22, 2022 8:16 pm

alek wrote: Thu Sep 22, 2022 8:44 am
hector wrote: Wed Sep 21, 2022 9:20 am
alek wrote: Wed Sep 21, 2022 7:36 am
hector wrote: Tue Sep 20, 2022 7:14 pm In other news, Bas Rutten might not be full of shit with his cardio/breathing-inhibitor device afterall. Looks like it not only works, but may also lower blood pressure:

https://www.npr.org/sections/health-sho ... cebook.com
Whoa. That's pretty interesting. It looks like the paper came out on 15 September 2022, and it hasn't made it on to sci hub yet. I'd love to see the whole paper, but a 9 point reduction in SBP and a 4 point reduction in DBP is really significant. I may have to pick up one of those devices...
AbstractShow
Above-normal blood pressure (BP) is a primary risk factor for cardiovascular diseases. In a retrospective analysis of five pilot trials, we assessed the BP-lowering effects of high-resistance inspiratory muscle strength training (IMST) in adults aged 18-82 years and the impact of IMST on maximal inspiratory pressure (PIMAX), a gauge of inspiratory muscle strength and independent disease risk factor.

Participants were randomized to high-resistance IMST (75% PIMAX) or low-resistance sham (15% PIMAX) training (30 breaths/day, 5-7 days/week, 6 weeks).

IMST (n=67) reduced systolic BP (SBP) by 9±1 mmHg (p<0.01) and diastolic BP (DBP) by 4±1 mmHg (p<0.01). IMST-related reductions in SBP and DBP emerged by week 2 of training (-4±1 mmHg and -3±1 mmHg; p≤0.01, respectively) and continued across the 6-week intervention.

SBP and DBP were unchanged with sham training (n=61, all p>0.05).

Select subject characteristics slightly modified the impact of IMST on BP. Greater reductions in SBP were associated with older age (β=-0.07±0.03; p=0.04) and greater reductions in DBP associated with medication-naïve BP (β=-3±1; p=0.02) and higher initial DBP (β=-0.12±0.05; p=0.04). PIMAX increased with high-resistance IMST and low-resistance sham training, with a greater increase from high-resistance IMST (+20±2 vs. +6±2 cmH2O; p<0.01). Gains in PIMAX had a modest inverse relation with age (β=-0.20±0.09; p=0.03) and baseline PIMAX (β=-0.15±0.07; p=0.04) but not to reductions in SBP or DBP.

These compiled findings from multiple independent trials provide the strongest evidence to date that high-resistance IMST evokes clinically significant reductions in SBP and DBP, and increases in PIMAX, in adult men and women.
Agreed! I should NOT be buying new fitness equipment right now, but I'm strongly tempted.
I just emailed the lead author asking for a copy of the paper; we'll see what he says.
Def interested in your take if you get to read it!

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