For Your Health (a hunk's log)

[broseph]

our buddy with the atherosclerosis

Lol’d.

To be fair, my pecs are usually decent (or at least proportionate) and I don’t need to do much for them besides regular ol’ bench.

I think that’s another humblebrag.

[broseph]

9/21/24

I keep doing this thing where I eat a healthy breakfast on Saturday morning, drink my coffee, feel energized, and then have to go to kids sports games. By the time I get home I'm quite sleepy and hungry and I eat too much and don't force myself to lift until late afternoon. I might have to start trying to get sessions done before the sports games. Lame.


Deadlift 365x5x5, 3:00 rests

Landmine Row +190x 10, 10 @I know how yous kids like 'em sloppy

Arnold Press 70x 10, 10
I'm finding 70# to be almost too unruly here, but I like the movement and I'm sick of high reps. Not sure how to proceed.

Twisting DB Curl 30x 16, 14, 14

SSB Calf Raise 245x 14, 12

[DanCR]

Arnold Press 70x 10, 10
I'm finding 70# to be almost too unruly here, but I like the movement and I'm sick of high reps. Not sure how to proceed.

More sets or, if that doesn’t appeal (it wouldn’t appeal to me), you can fuck around with the reps themselves. Tempo stuff, fun with partials, etc. I really enjoyed doing Arnolds with quarter-and-one reps. I actually don’t know why I stopped that. Was a great way to keep the weight down and also trash my delts.

(Narrator: He stopped because he wanted to lift heavier weights for no other reason than saying as much. He’s an idiot.)

[broseph]

9/22/24

Titan Bike
20:00

-52 rpm
-9.7 Cal/work minute

[broseph]

9/23/24

Squat 385x3x2, 1x5 @8.5?

pointy nips, skinny calves, decent squatsShow

Bench 295x10x2, OT 2:00
Shoulder pain was @medium today. I'm tucking my elbows harder and touching lower on my chest/abdomen.

Tib Raise 30x 20, 18

Hanging Knee Raise x 14, 12

[DanCR]

Squat 385x3x2, 1x5 @8.5?

pointy nips, skinny calves, decent squatsShow

Rarely see anyone do such a good job of keeping their knees out front when squatting with low bar form.

Somewhere here there's a joke about pointing one's nipples at the floor, but I can't set on it.

[broseph]

Rarely see anyone do such a good job of keeping their knees out front when squatting with low bar form.

Thanks for noticing! I try really hard to not let my hips rise faster than the bar.

Somewhere here there's a joke about pointing one's nipples at the floor, but I can't set on it.

Mine point east-west, so that makes it extra difficult.

[broseph]

9/24/24

Titan Bike x18:
0:30 work
0:30 rest

-68.1 rpm
-16.1 Cal/work minute

I am fortunate to experience 30 seconds as both an eternity and the blink of an eye.

[broseph]

9/25/24

Unilateral tricep pain woke me in the middle of the night. I thought I must have been sleeping on it or something, but as the day progressed so did what feels like fairly intense bilateral tricep doms. The only possible cause is the Titan Bike intervals? I did notice I was using my arms a lot in that session. For your incidental tricep workout.


Deadlift 405x10x2, OT 2:00 @snappy doubles
I think I'll do 4 deadlift sessions per cycle; 70%, 80%, 75%, 85%, then either add weight or do a 5th session to test a soft 1RM. (I'm calling today 80%)

Chins BW+90x4x5, OT 2:30
Wasn't feeling up to bent over rows after all those deadlifts. Maybe I'll keep chinning on deadlift day and rowing on RDL day. Yep, that sounds good.

Press 115x3x10
Triceps were pissed so I just got some "blood flow."

EZ Curl 128x27 in 5:00

[broseph]

9/27/24

Bench 240x7
Shoulder was feeling ok all day but bench warmups were killing me. After 1 painful set at 65% it hurt pretty bad just to tuck my shoulders before unracking the bar so I called it.

I did some rotator cuff tests, and they're all negative save the supraspinatus ones. Also, the anatomy is a spot on match for the location of the pain. The tests reproduce the pain, but not exquisitely so (compared to lifting hundreds of pounds), and my shoulder never "gives out." This gives me hope that nothing is torn, just pissed off (even though it's been pissed for a while now).

Super sucky way to start a strength block, but I think I'll back way off with aggravating movements and start a course of ibuprofen just to see if there's a response.

SSB Squat 405x1@8


275x3x7
lol the pressure of the ssb pads also bothers the shoulder. Oh well, at least I got my heavy single.

[broseph]

9/30/24

SSB Calf Raise 245x8 OT 1:00 x 7

Twisting DB Curl 30x 16, 14, 12

DB Flye 10x3x20
MIGHT have to shelf the bench for a bit so I thought I'd begin acclimating to flyes. These are obviously super light, but I felt zero supraspinatus pain.

Deloaded shoulder stuff:
Press 135x3x5
Landmine Row +180x3x5
Neither of these movements caused (much) pain, but I stuck with the plan to deload my shoulders for the week.

RDL 315x3x5

[broseph]

10/1/24

Titan Bike x5:
3:00 work, 0:30 rest

-56.7 rpm
-11.5 Cal/work minute

[broseph]

10/2/24

Bench 135x3x10
Shoulder still hurts, but in a different way. Who can say what is good and what is bad.

Squat 315x5, 365x2, 385x1, 405x4@9
(video left long to savor my sigh of disappointment at the end)


Ok, hear me out. Did I fail the 5th rep? Yes. But I sincerely believe I would have completed it if I hadn't hit the pin at the bottom of the rep so I'm calling this 4@9. It's funny because I usually leave the pins at bench-safety height for squats which is a bit low but I never anticipate failing a squat. Just before this set I brought the pins up to squat safety height and then proceeded to bonk into them.

What's really going to bake your noodle later on is, would I still have failed it if I hadn't moved the safeties?

What did I learn? I have a tendency to dive bomb into the last rep of what I anticipate to be a rep-max set. I know I've caught myself doing it before, and I wouldn't have hit the safety if not for the foolishly rapid eccentric.


French Press 118x 10, 10, 10

EZ Curl 118x33 in 5:00

Tib Raise 30x 20, 20

Hanging Knee Raise x 12, 12

[cole]

didnt look too dive bomby....looked like you had a fifth rep @8 to be honest. either way, 405x4 is awesome

[DanCR]

Bench 135x3x10
Shoulder still hurts, but in a different way. Who can say what is good and what is bad.

Like two months ago my left shoulder was all fucked up for a few weeks. Gave it no quarter. Changed zero about my sessions. It eventually went away. More recently I had this shit with my right side, which I think originated in the lat and spread to the pec and shoulder. Treated it (or, more accurately, didn't) similarly. Same result. Now my right hand is going pins and needles / numb multiple times per day. What is good and bad, truly?

Squat 315x5, 365x2, 385x1, 405x4@9
(video left long to savor my sigh of disappointment at the end)

Ok, hear me out. Did I fail the 5th rep? Yes. But I sincerely believe I would have completed it if I hadn't hit the pin at the bottom of the rep so I'm calling this 4@9. It's funny because I usually leave the pins at bench-safety height for squats which is a bit low but I never anticipate failing a squat. Just before this set I brought the pins up to squat safety height and then proceeded to bonk into them.

What's really going to bake your noodle later on is, would I still have failed it if I hadn't moved the safeties?

What did I learn? I have a tendency to dive bomb into the last rep of what I anticipate to be a rep-max set. I know I've caught myself doing it before, and I wouldn't have hit the safety if not for the foolishly rapid eccentric.

Sure to all of that but also - more so - your admirable dedication to one breath between reps.

I know that I just recently said that I'd never LBBS again, but, watching this video and some others lately, I feel the stirrings of envy. Not that switching ever would get me these numbers but at least it would get me MOAR. Probably.

[TimK]

What's really going to bake your noodle later on is, would I still have failed it if I hadn't moved the safeties?

Do not try to not hit the safeties; that is impossible. Instead, only try to realize the truth: there are no safeties.

[broseph]

didnt look too dive bomby....looked like you had a fifth rep @8 to be honest. either way, 405x4 is awesome

Yeah, "dive bomb" isn't exactly accurately, but I'm not keeping it as tight as I should. Thanks for the kind words.

Like two months ago my left shoulder was all fucked up for a few weeks. Gave it no quarter. Changed zero about my sessions. It eventually went away. More recently I had this shit with my right side, which I think originated in the lat and spread to the pec and shoulder. Treated it (or, more accurately, didn't) similarly. Same result. Now my right hand is going pins and needles / numb multiple times per day. What is good and bad, truly?

I've (mis)treated a lot of tweaks and injuries and gotten pretty lucky over the years. Hopefully that luck continues.

I know that I just recently said that I'd never LBBS again, but, watching this video and some others lately, I feel the stirrings of envy. Not that switching ever would get me these numbers but at least it would get me MOAR. Probably.

At the very least, SSB squatting is harder than low barring. So it makes sense to me that high bar, which is in between these things, would also be harder than low bar.

What's really going to bake your noodle later on is, would I still have failed it if I hadn't moved the safeties?

Do not try to not hit the safeties; that is impossible. Instead, only try to realize the truth: there are no safeties.

Nice to see you around! And thank you for acknowledging this reference.

[broseph]

10/3/24

Titan Bike
22:00

-53 rpm
-10.1 Cal/minute


Noticed I have a tendency to internally rotate my shoulders when pushing on the bike. Nipped that in the bud.

[broseph]

10/4/24

Deadlift 365x2x2, 405x2x2, 455x2x1
Still fatigued from squats. HPS Power Day FTW.

Landmine Row +180x2x10

Arnold Press 60x3x10

Farmer Carry
100# x 360 yards
8:40

[broseph]

10/5/24

Titan Bike x15:
0:40 work, 0:20 rest

-62.8 rpm
-13.5 Cal/work minute