HELTH !

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Hardartery
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Re: A NEW HOPE ....

#1241

Post by Hardartery » Sun Nov 20, 2022 12:41 pm

I wanted to mention how nice your form was in the vid you posted in Off Topic. I wish I had that form, I've never been able to drop under like that and my shoulder inflexibility is currently prohibiting anything that pretty from happening.

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mbasic
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Re: A NEW HOPE ....

#1242

Post by mbasic » Sun Nov 20, 2022 4:36 pm

Hardartery wrote: Sun Nov 20, 2022 12:41 pm I wanted to mention how nice your form was in the vid you posted in Off Topic. I wish I had that form, I've never been able to drop under like that and my shoulder inflexibility is currently prohibiting anything that pretty from happening.
Thanks.

You mean your shoulder flexibility in terms of racking the clean? Elbows high, etc.? It's possible to catch with really low elbows, as long as the bar rests on the delts.

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Re: A NEW HOPE ....

#1243

Post by Hardartery » Mon Nov 21, 2022 7:47 am

mbasic wrote: Sun Nov 20, 2022 4:36 pm
Hardartery wrote: Sun Nov 20, 2022 12:41 pm I wanted to mention how nice your form was in the vid you posted in Off Topic. I wish I had that form, I've never been able to drop under like that and my shoulder inflexibility is currently prohibiting anything that pretty from happening.
Thanks.

You mean your shoulder flexibility in terms of racking the clean? Elbows high, etc.? It's possible to catch with really low elbows, as long as the bar rests on the delts.
The bone spurs in the left shoulder make it really difficult to rotatet that side. The ROM is stunted even after a loft of warming up and stretching, but I'm doing stuff to try and improve it. It will probably never be anywhere near what it was before the bone spurs. Dislocations have become impossible and the rack position is difficult to get, and even when I get things warmed up enough it still isn't quite right. Plus, I am really, really terrible at dropping under. I have a fantastic natural Continental, because when I pull hard I don't drop under I kind of lock up. I wish that I had had some coaching when I was younger, maybe I would be less horrible at it now.

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mbasic
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Re: A NEW HOPE ....

#1244

Post by mbasic » Mon Nov 21, 2022 11:22 am

11-21-2022 MON.

--HBBS--
beltless, sleeveless, up right as possible (for me)
135x5x3; 205x3x2; 245x2; 285x1x2
315x5
285x5x3

--VERY HIGH STATIC HANG SN--
95x3x2
120x3x2
145x3x2
155x3x2
165x3
missed about three all in there.
not surprising, nor disappointing considering I haven't done these in a long time.

--SNATCH HIGH PULL--
195x5x3

I didn't want to push it today. I have not have a day off since last Monday I believe ..... everyother day: upper, then lower, etc.
I will have to keep going at this rate to get my days to line up with appointments, and an upcoming vacation....so 13 days in a row, maybe more.
Joints are holding up. Low back feels better lately.

I did all this with almost no sleep the last two days.
I think my ADHD and anxiety problems are getting worse.
Getting OCD about some aspects of my life.

I was thinking about enclosing part of the garage (like most people would do to facilitate a gym or "man cave") ..... for a storage area. And then actually make into a sleeping room. Heavy door, double insulation, or foam spray all of the interior deadspace of the walls for noise dampening. Completely dark, isolated from the dog, wife, kids, etc .... all waking me up. I can't even catchup on sleep on the weekend.

Am still fat, Gained 1 pound. I will PR my BW if this doesn't stop.

EDIT: night of 11-21/11-22, sleep was slight better, but still bad.
Walking dog as the sun set, at twilight really (light exercise).
I took a hot bath before preparing for nighty-night-time,
took a magnesium based sleep aid drink, etc. and went to bed early thinking I was tired.
Didn't work, slept for 30 min on 45 min awake in cycles for 3 hours.
Couldn't sleep from 9pm to 12:30am.
Drifted on and off into sleep from 1 to 3 ..... wake at 3am to go to work.

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Re: A NEW HOPE ....

#1245

Post by mbasic » Tue Nov 22, 2022 10:02 am

11-22-2022 Tues

--PWR CLN + STRICT PRESS--
w.u's then....
185(1+7)x1x2
185(1+6) could not get a 7th!
first time in 5 weeks I've missed a lift/Rx I thought for sure I'd do (other than snatch).
205x5 might have to wait until true mid-december.

--LU X STYLE DB LAT RAISES--
25x10x2
25x8x2
delts pumped and burning. Shit can lat pulldowns completely

--STRAIGHT LEG CALF RAISE--
260x10
320x10x5

--AB CRUNCH MACHINE--
75x20, 15, 12

--AB COASTER MACHINE--
70x10x4

On my upper body days, I really enjoy doing a power lift to get my sets going.
I think that is quite optimal, because its just enough work to get the cobbwebbs out from the prior day's "leg work"....and there's a speed/power component to it. You can really focus on technique just doing that one rep. And I think it winds up being a neural primer for tomorrow's work.

I like:

power clean x 1 + ohp x for reps
power snatch x 1 + snatch press btn for reps
power clean x 1 + push press x 3
snatch high pull x 1 + snatch high pull fr.pwr.pos.for reps

===========================

I would like a sexy six pack, but the fattieness is getting me ! I think that would really enhance my special-alone-time.

I can't see how I'm gaining weight still.

Yesterday I ate:

Starbucks egg protien box
Perfect 'proteins' bar
Coffee w/ a smidge of cream
(850 cals total)

Milk protien shake.
60g protein/ 15 g fat / 15g carbs
(435 cal ?)

Chilpotle Burrito.
No rice. No Beans.
Just Fajitas, chicken, lettuce, salsa.
(580)

Another shake.
(435 cal ?)

Thats 2300 !. I do that ^ quite a few days. I might have a healthy snack at home on some days, or a square of 92% cacoa chocolate or something .... so what 2800-2300 cal on mosty days? Maybe one day a week I get 3200 or something .... Fuck!

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Re: A NEW HOPE ....

#1246

Post by mbasic » Wed Nov 23, 2022 11:14 am

11-23-2022 WED

--CLN + JERK--
various warmups
215(1+1)
230(1+1)
240(1+1)
250(1+2) x 1 x 3!

--CLN + FSQT + DIP--
(...plus jerk dip in what i mean)
225(1+3+3)
225(1+3+5) x 1 x 2

...really like this complex, could feel it it my quads

--RDL--
275x6x4

NOTES: my clean form has got a lot better of late. I slightly put the bar either forward or back from time to time that cause some perceptible hip-knee shifting-around-shit in the stand from the hole, but I still stand them immediately with a bounce out of the bottom (no pause in bottom; and no steps standing up) Jerks I still have the problem with rear foot/leg being too fast, and the front being too slow. It might be slowly getting better. I think I should still do 250(1+2)x1x4 on the next pico-cycle (whatever the fuck its called) and then go up to 255. Probably late December. Doubling up the jerks here will be more of a problem than the single clean (as it should be I suppose).

NOTES2 EDIT:. I should note that later today I could feel 'it' in my legs/quadz a bit. Lately, I have not felt any fatigue or " disruption " post workout....or, very much. Today was different

MORE NOTES/EDIT 3:. Next morning a did my hour walk thing with the doggo. I noticed my quads were DOMS-ey ......the most they've felt like that is a while. Can't believe it's from those jerk-dips..... possibly, after the front squats, and prior heavy cleans.
Last edited by mbasic on Tue Nov 29, 2022 4:05 pm, edited 1 time in total.

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Re: A NEW HOPE ....

#1247

Post by mbasic » Thu Nov 24, 2022 5:34 pm

11-24-2022. T-day THURS

--PWR SN + SN PRESS BTN--
65(1+5)
115(1+5)
130(1+5)
150(1+5)
155(1+5)
160(1+3)x1x2

--LAT PULLDOWN NG/MedG--
150*8
175*8
180*8
185*8 ....well....fuck
190*8*3

--PEC FLY MACHINE: 122.5 x10x4
superset with
--RR.DELT FLY MACH: 122.5x10x4


Legs are kinda crampy, I think I maybe getting sick and it's body aches. Wife is sick, her 2nd day....she says it started with muscle aches, etc. Fucking great.

I took super hot bath, and quick put a hoodie and sweats on, climbed in bed with a think quilt....trying to induce a fever to stimulate immune system.
Last edited by mbasic on Tue Nov 29, 2022 4:05 pm, edited 1 time in total.

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Re: A NEW HOPE ....

#1248

Post by mbasic » Fri Nov 25, 2022 10:28 am

11-25-2022. Fri

Still fat

--SN--
115x3x2
135x3
155x3
175x3
185x3 (1,1,X)
....right up to that 1st miss, I actually looked like a bonafide Weightlifter
185x3 (1,X,X)
185x3 (X,X,X).....actual, all these misses looked sexy AF, I would have to type out a long paragraph to explain.
fuck, just a bad day! Maybe I am sick

--SN HVY PULL--
275*5*3
...these were pretty maximal at the end

--HIGH HANG PWR SN--
true hang, with SRF
115*5
With straps now
115*5
125*5
First time using straps to snatch, great success!
Last edited by mbasic on Tue Nov 29, 2022 4:04 pm, edited 1 time in total.

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Re: A NEW HOPE ....

#1249

Post by mbasic » Sat Nov 26, 2022 6:34 am

11-26-2022

NOTE:. The last 3 mornings, I've been walking the dog from 5:30-6:30 in the am. Dark and cold. I've read a lot on brown fat ....bio hacking and what not. Each day,.I've been taking off more clothes. First day was sweats and long sleeve warm shirt; next was thin long sleeve shirt, thin work out pants sans underwear; today it was cool tech tee shirt, shorts, sans underwear. About an hour 44 degrees.

--PWR CLN + PP--
135(2+3)
160(1+3)
185(1+3)
205(1+3)
215(1+3)
225(1+3)*1*3

--UPRIGHT ROW † --
115*5
125*5*4

--ONE ARM SEATED CABLE ROW--
With kris-kross action, works the trunk mooscles also.
130*8
160*8
175*8*2
160*8*2
...all at 3' start intervals

--DIPS--
15,15,15,10
On 2½min start intervals

Not calves, been having a bit of a problem with one of my ankles....going to let my foot rest.

So this is day 12 in a row...either 'upper' or 'lower'. Finally tomorrow I rest. Actually today felt pretty good tho, the power cleans would have told the tale if I (my legs) were overly fatigued. They were pretty crisp.

† - I seem to be doing everything that is purportedly 'bad for your shoulders'....upright rows, BTN presses, BTN lat pulldowns, dips, etc. I don't have any problems?
Last edited by mbasic on Tue Nov 29, 2022 4:04 pm, edited 1 time in total.

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Re: A NEW HOPE ....

#1250

Post by mbasic » Sun Nov 27, 2022 8:22 am

11-27-2022. Sun.

6-7am. Walk dog. Thin shirt and thin shorts, commando. 38F at dawn. Pretty cold but tolerable.

Wife is feeling better, she's been sick for 3 days. I either avoided it entirely (the one day my leg felt cramped was was weights) , OR , my immune system shit that shit down real quick. I've been using her daytime nap blanket and pillow to sleep with at night. Also, we snuggled quite a bit this morning. If I avoid getting sick, well, that would something!

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Re: A NEW HOPE ....

#1251

Post by mbasic » Mon Nov 28, 2022 12:10 pm

11-28-2022 Mon.

--SN--
115x3x2
140x3
165x2
180x1
190x1
195x1 ezpz
all fairly good tech.
200 would've have likey gone ok, but didn't want to derail things going into squats. so i let it go

--HBBS--
warm ups
315x5 seemed just as hard or harder than last week
300x5
285x5

--SN PULL--
225x5x3

thats it!
day after tomorrow I got cleans, front squats, and RDLs .... so I don't want want to blow myself up today

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Re: A NEW HOPE ....

#1252

Post by mbasic » Tue Nov 29, 2022 4:01 pm

11-29-2022 Tues

--PWR CLN + STRICT OHP--
warm ups then...
195(1+5)x1x4

--HIGH HANG PWR SNATCH--
105x5
115x5
125x5
135x5x2
...oddly enough, these give me a slight butt pump

--STRAIGHT LEG CALF MACHINE--
260x10
320x10x4

--SEATED CALF RAISE--
120x12x2
140x12

--AB COASTER MACHINE--
100x10x5

--TORSO TWIST MACHINE--
various x 10ea way x4

NOTES:
daughter and wifey tested positive for the 'rona. I tested negative.
I did my vit D lamp for 5min x2 sides. I also did two days ago.

After the negative test, I did my fake sauna thing to stimulate my innate immune system .... fake fever:
- took a super hot bath.
- quickly toweled off; and quickly put on cold-weather-tights, sweats, thermal top, and hoodie, two pairs of socks
- drove to gym with heat on in truck
- and lifted at a fast-ish pace
- drove to work with heat on full blast in truck

Also, my glutes and hams were a bit DOMSey today (from the squats I guess).

I really slowly adding weight and reps and sets to everything. I'm trying for minimum effective does with the 'new protocol'.
Tomorrow is cleans and front squats ....I'll try to add a bit more volume and load.

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Re: A NEW HOPE ....

#1253

Post by mbasic » Wed Nov 30, 2022 9:16 am

11-30-2022

good day. also I might be down a pound or two.....

--CLN + JERK--
135x various
185(1+1)x1x3
210(1+1)x1x2
235(1+1)x1x2
245 (1+1)
255 cln only, good
260 cln only, good (ties lifetime PR, but @ heavier BW, but techinque 1000x better this time around)
....Today was really supposed to be a 'heavy clean day'...so I opted out of the jerk on the heavy ones.
I would've easier done another 260, but thought it wise not to try....I wanted to do more volume.
Strength and technique wise .... I feel I had 265 in me today.

--CLN + FSQT--
235(1+4)x1x3
these were easy

--CLN PULL--
275 x 5 x 5

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Re: A NEW HOPE ....

#1254

Post by MikeMullany » Thu Dec 01, 2022 5:03 am

Nice clean tie PR. I’ve been doing the the fake sauna thing for a while now and started with the ice baths for brown fat/mood enhancement about 1 year ago. I see you’re doing it as cold walks.

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Re: A NEW HOPE ....

#1255

Post by mbasic » Thu Dec 01, 2022 10:01 am

MikeMullany wrote: Thu Dec 01, 2022 5:03 am Nice clean tie PR.
thank you

I’ve been doing the the fake sauna thing for a while now and started with the ice baths for brown fat/mood enhancement about 1 year ago.
The great council of the Wife and I have spoken. We are getting a barrel sauna. It was actually her idea, a while back before the recent incident:
I did the recent hot bath thing/fake saunca thing because everyone in the house started getting visably sick.
So far the other 3 carbon based germ-bags who I live with have all tested pos. for Corona .... I test neg / I feel fine.

I see you’re doing it as cold walks.
Yeah, I think the walking is the way to go. Speculating here: I would thing jogging or doing traditional cardio is just going to raise your body temperature too high (depends how cold outside I suppose) , but walking doesn't seem to do that, I still feel cold just walking, have goosebumps, hard nipples, turtled up penis, etc. I live in low-land part of Arizona, so I definitely need to take advantage of what little of a winter we have here.

I think there is somekind of mental clarity thing that happens as well. Normally, if I walk the dog, I listen to podcasts on my cellular telephone(lolz). But IDK, it seems like it('cold' walk) heightens my mental state, like a walking mediation and I'm fine with own thoughts and not listening to shit......do it for about an hour.

Where I'm at, it winds up being just prior to/at sunrise .... and if you read anything about circadian rhythms, and seeing those sunrise/sunset hues thru your eyes ... .... well there's a double advantage there doing it in the morning. (evenings would not work here, not cold enough, even at say 10pm, not cold enough).

I used to like physical health was one of the most important things in one's life...especially during and after The Corona Years. I'm probably in the top 0.1% health-wise for the US population for my age group (not a humble brag, just the USA in general is so pathetic). NOW, I think I really have to shift focus to my mental health. Need to start mediating, de-stressing, etc. Become a better person, etc.
I would think, sauna will help with that (the mental state), a quasi-mediation ..... and then you have the physical benefits of sauna as well!

[/overly long-winded stream of consciousness reply is mostly meant for myself; don't feel obligated to respond to my blathering]

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Re: A NEW HOPE ....

#1256

Post by mbasic » Fri Dec 02, 2022 10:34 am

12-1-2022 Thurs ... was supposed to be an upper-body focused day, But no time / fighting with wife / too late in the day / etc.
I had to sleep on our den/exercise room last night, on the hard tile file floor .... to avoid the noise of her and the daughter talking/laughing.
Got about 2-1/2 hrs of sleep


=============

12-2-2022 Fri

--HBBS-

135x5x2; 205x5x2;
255x2
280x1
300x1
320x1
330x1
340x1

--SN--
115x3x2
135x3
155x3
175x3
185x3x3 ...no drops; granted a few were a bit goofy.

--SN DL--
280x5
285x5x4

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Re: A NEW HOPE ....

#1257

Post by mbasic » Sat Dec 03, 2022 7:25 am

12-3-2022. Sat 6am

--PWR CLN + PP--
215(1+2) warm up
225(1+3)
230(1+3)*1*2

--PWR SN +SNG BTN OHP--
95(1+8)
115(1+5)
135(1+5)
150(1+5)
160(1+5)*1*2

--LAT PULLDOWN--
wider Lift© bar
160*8
175*8
190*8*3

--PEC.FLY MACH: 122.5x10x5
↑superset with↓
--RR.DELT FLY : 122.5*10*3/120*10*2

--STRAIGHT LEG CALF RAISE --
280*12*4

BIOHACKING: Vit D sunlamp: 5 min each side
Last edited by mbasic on Mon Dec 05, 2022 5:02 am, edited 2 times in total.

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Re: A NEW HOPE ....

#1258

Post by mbasic » Sun Dec 04, 2022 5:04 pm

12-4-2022

--SN--
115x3x2
145x2x2
170x1
180x1
190x2(miss, & then imed.re-did, good)
200x miss, fukcen thing
200x miss again
so disappointed today. Everything so clean up to 200.

--BSQT--
135*5*2; 225*3*2; 275*1
warm ups feel like shit. Better tone it down. See what 5x5 does to me at a lower load .
275*5*5

--LYING LEG CURLS--
(low back was hammered, no RDLs today)
100*8
110*8*4

Felt like shit after this ....cleaned garage immediately afterwards (2hrs). Then felt like a train hit me.

------------------

NOTE: next morning, I ... and my legs ... feel fine, and surprisingly are non-DOMSey at all ! I think I just got two shitty night's sleep in a row, and was feeling the built-up crappyness of that yesterday. Also, that was the 4th-every-other-leg day in a row. I'm still having to rotate things around to lift on the days I want, and to have the day-of-week off that I don't want to lift .... and getting everything timing wise to align with my new protocols/etc. One more leg day, with only one day's rest Tues, then Thurs I'll finally be 'off' from everything ....so Fri I'll finally go with a solid two days rest on my legs.

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Re: A NEW HOPE ....

#1259

Post by mbasic » Mon Dec 05, 2022 10:58 am

12-5-2022 Mon.

felt fine today (to start)

--PWR CLN + OHP--
various warm ups
160(1+2)x1x2
185(1+7)x1x3 ... a 3x7 PR I guess, never done that before (+1 rep from two weeks ago)

--HIGH HANG PWR SNATCH--
well above knee anyways
95x5
115x5
135x5
140x5

--DB ROWS: 80x8, 90x8x3
...a slow superset with...
--SEATED CAF RAISE: 145x12x5
(ss just becuz the calf thingy is right there)

--DIPS: bw x 15 x 3 ...meh, had to get back to work and do adult stuff

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Re: A NEW HOPE ....

#1260

Post by mbasic » Tue Dec 06, 2022 9:17 am

12-6-2022 Tues

The fatness is back up to all time highs !

--CLN + JK--
135x various
185(1+1)x2; 185(1+2)
215(1+2)x1x2
235(1+2)
245(1+1) ....save it for the top set
255(1+2) [a 1+2 pr I guess]
255 missed clean, faurk
....I didn't want to blow myself up for the rest of the workout so i quite there.

--CLN + FSQT--
240(1+4) x 1 x 3sets

--RDL--
295 x 5 x 5

NOTES:
I did vit D sunlamp 5 min on each side.
Walk an hour with dog. And yeah, legs didn't feel so hot doing this....weird cramps and feelz.
Trying to break in some new hiking/walking shoes.

I played around with my diet a bit, still barely gaining weight, seems to be stabilizing though.
I want to do HIIT cardio again and see what happens, now that things have changed a bit .... but all the forms that I think are effect (airbike, prowler, etc)....are all leg dominate ....and I don't want to derail lifting (olympic lifting). Was thinking about swimming, but no access to a pool anymore since I switched from Lifetime to my new gym.

I guess that leaves LISS, but I don't think that burns enough calories for the time invested, and is not "disruptive" like HIIT is.

So then that leaves the only option of just more dieting. So well try that.

Online calorie/macro calculator point to around 2100 calories a day! for my weight, age, activity level.
Only goof up to those calculators, is they don't know how "muscled" a person is.....but that 2100 figure is probably right, as I done quick calculations on certain days and I'm probably 2600-2800 daily right now.
Gonna be tough to get 180-200g of protein that way.

For instance: starting this today, I had a turkey panini sandwich at Starbucks. its 550 cal 34p/54c/22f ....maybe a tiny bit of cream in my coffee. That over a 1/4 of my daily calories! lol. I plan on eating for meals, each one would have to this, or closer to 500 cals?!
Maybe one of the four meals will have to be a pure protein meal (60p/10c/10f) or something.

Another goto meal would be a riceless / beanless/ cheeseless chicken burrito at Chipotle:
chicken, fajitas, salsa, lettuce = 580 cal 41p/64c/14f ....still over 500 cal tho.

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