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.

#2361

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

Thursday is an Off Day

Bike Erg: 23 minutes, 10k

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

#2362

Post by alek » Fri Sep 23, 2022 8:48 am

hector wrote: 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!
He sent me a copy! It's the referee's copy, but it has the graphics at the end. I'll pm you a download link.

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

#2363

Post by hector » Fri Sep 23, 2022 3:07 pm

alek wrote: Fri Sep 23, 2022 8:48 am
hector wrote: 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!
He sent me a copy! It's the referee's copy, but it has the graphics at the end. I'll pm you a download link.
Thank you!
Can't wait to read it.

hector
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Joined: Mon Sep 25, 2017 12:54 pm

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

#2364

Post by hector » Fri Sep 23, 2022 4:33 pm

Friday. Thank God.

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5 (one set was 260)
Bench: 285 x 5s x 3r
Bench: 245 x 6s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

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 + 7,350) = 11,625
T-Bar Rows: 8,000
----------------------------------------------------------
Total: 30,125

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

Sleep deficit built up from the dogshit commute this week. Excited to sleep in tomorrow.
Got home and I was so exhausted I just laid on the couch for an hour. Didn't get any more energy. But I realized I wasn't getting any energy, so it didn't make sense to put off lifting anymore. So I got up and lifted.
Just finished lifting. Now I feel great.

Currently watching:
(1) Baki on Netflix. (Sick anime show about hand to hand combat.)
(2) Handmaid's Tale on Hulu. (New season has, based on first episode, pole vaulted over the shark. I like it.)

A Dream Deferred

I told myself that when I got my easy, short-break backoff sets up to 245 x 5 x 5 that I would celebrate this bench press progress by buying hundred pound plates. Now I'm there. But I don't want to be a debt slave buying stupid shit: I'm trying to be frugal right now.
So I'm moving the goal posts.
New Goal: When I get my easy, short-break, back-off Bench 5x5 sets up to 265 then I'll buy 50kg plates.

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

#2365

Post by hector » Sun Sep 25, 2022 7:24 am

Sunday Morning

Bike Erg: 10,000m, 23 minutes

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

#2366

Post by hector » Sun Sep 25, 2022 1:47 pm

Sunday Night is an Off Day

Overhead Press: 135 x 3s x 8r
EZ Curls: 105 x 5s x 6r

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

Getting some Overhead Press in on my off days lets me feel better about my bench press being my only pressing movement on my actual workout days.

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

#2367

Post by hector » Mon Sep 26, 2022 6:42 pm

Monday, Back Already. F.

Main
Ssb Squat: 305 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 285 x 5s x 3r
Bench: 245 x 6s x 5r
T- Bar Rows (close grip): 205 x 6s x 8r

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

Tonnage
Ssb Squat: (4,575 + 6,000) = 10,575
Bench: (4,275 + 7,350) = 11,625
T- Bar Rows: 9,840
----------------------------------------------------------
Total: 32,040

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

2nd week of the two week long, two hours each way, commute. Over soon. God willing.

245 lb backoff sets of bench were flying. Will increase to 250 if it is still feeling easy come Friday or Monday.

Listened to this podcast on protein with Peter Atilla and Don Layman. Learned that bits of protein don't do much for you unless you've already had a large bolus (at least 30g) of protein. Lots of other cool stuff too if you're the type of person to geek out on protein for a 2 hour podcast.

podcasthttps://open.spotify.com/episode/5rZlffRoLoRtDJmu2dnaOo?si=1MgUscfETn6CXWhDUd-1_w&utm_source=copy-link

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

#2368

Post by hector » Wed Sep 28, 2022 7:28 am

Tuesday Night is an Off Day

Bike Erg: 60 min, 26,000m

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

#2369

Post by hector » Thu Sep 29, 2022 7:53 am

Wed Night

Trap Bar Deads: 405 x 5 x 5
Bench: 250 x 6s x 5r

No time. 2 hour commute home ballooned. Was this better than nothing? I think so.

Cannot wait for the week to end. On Friday, even if I get home late, I shouldn't have any work to do at home and should be able to lift late if I have to.

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

#2370

Post by hector » Fri Sep 30, 2022 4:57 am

Thursday Night

Bike Erg: 20k, 45 minutes

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

#2371

Post by hector » Fri Sep 30, 2022 5:35 pm

Friday!!!! Freedom!!!!

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 290 x 5s x 3r
Bench: 245 x 5 x 5
Bench: 225 x 5 x 5 (stupid easy.)
T-Bar Rows (close grip): 205 x 5s x 8r

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

Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (4,350 + 6,125 + 5,625) = 16,100
T-Bar Rows: 8,200
----------------------------------------------------------------
Total: 34,800

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

2 hour, each-way commute I've been these past 2 weeks is done. Thank God.

After my backoff sets of bench I did some backoff, backoff sets. The backoff sets were 245 x 5 x 5, the backoff backoff sets were 225 x 5 x 5.
It is incredible how much lighter 245 is than 290, and then how much lighter 225 is than 245. Like a 10x difference each increment. Only had 60 second breaks between sets of 225 x 5 and it was beyond easy. 290 for triples on the other hand was a pain.

Made some ribs to celebrate. On sale at Costco. Wouldn't normally do pork, but the recipe was easy. Just put them in chicken broth in a slow cooker for a few hours, then broiled for 6 minutes. Outstanding.

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Renascent
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Age: 37

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

#2372

Post by Renascent » Fri Sep 30, 2022 5:59 pm

hector wrote: Fri Sep 30, 2022 5:35 pmBench: 290 x 5s x 3r
Fucking A.

Seems like a bench PR is on the way.

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

#2373

Post by hector » Sat Oct 01, 2022 6:59 am

Renascent wrote: Fri Sep 30, 2022 5:59 pm
hector wrote: Fri Sep 30, 2022 5:35 pmBench: 290 x 5s x 3r
Fucking A.

Seems like a bench PR is on the way.
Yes!!!!!

Haven't gone for a 1RM Bench in awhile. Looking forward to testing a new 1RM soon.

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

#2374

Post by hector » Sun Oct 02, 2022 7:55 am

Saturday is an Off Day

Overhead Press: 135 x 6 x 6

Bike Erg: 20k, 50 minutes.

Bike ride was slow and easy bc legs were fried.

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

#2375

Post by hector » Sun Oct 02, 2022 8:58 pm

Sunday is a Bike Day

Bike Erg: 20k, 50 minutes

EZ Curl: 105 x 5s x 8r
EZ Curl: 75 x 5s x 10r

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

#2376

Post by hector » Mon Oct 03, 2022 5:00 pm

Monday. F.

Main
Ssb Squats: 300 x 3s x 5r
Bench: 290 x 5s x 3r
Bench: 245 x 5 x 5
Bench: 225 x 6s x 5r
T-Bar Rows: 205 x 7s x 8r

Aux
Nothing. Will revise later if I can get any in.

Tonnage
Ssb Squat: 4,500
Bench: (4,350 + 6,125 + 6,750) = 17,175
T-Bar Rows: 11,480
----------------------------------------------------------------
Total: 33,155

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

Didn't do my backoff sets of squats for 2 reasons:
(1) my legs were fried AF from biking on Saturday and Sunday. Guess I overdid it a little.
(2) I intended to get in some sets of trap bar deads after bench, and the time saved on squats was intended for sets of deadlifts.

Then, life happened, session was cut short. Didn't get in my trap bar deads. F.

In other news, life is short. I should enter a PL meet. No matter how shitty I do, it'd be nice to have some kind of application for this arcane shit I do in my garage alone for hours every week.

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