Just GSD.
Moderator: Chebass88
- mgil
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Re: Just GSD.
6/2/2022
Hip isolation supersets
Triceps + face pulls:
5x10x45
Notes:
No video. Nothing cool to see. Was going to do some kettlebell squats but my knees are a bit achy. That can wait.
The triceps and face pull work today was easy. Finally seeing some progress again.
Hip isolation supersets
Triceps + face pulls:
5x10x45
Notes:
No video. Nothing cool to see. Was going to do some kettlebell squats but my knees are a bit achy. That can wait.
The triceps and face pull work today was easy. Finally seeing some progress again.
- mgil
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Re: Just GSD.
6/3/2022
Foam rolling
OHP:
1x5x45
1x5x65
1x5x95
1x3x135
1x3x155
5x5x95
KB Goblet Squat:
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32
Foam rolling…
Notes:
Hadn’t done focused OHP in a bit. I actually warmed up to this with some kettlebell OHP first. My execution on this lift is trash, so 155 feels ungodly heavy. The 5x5 backoff sets were done in under 3 minutes.
Kettlebell squats feel good for mobility. I can feel some work in the hips. Day by day.
Included foam rolling clip for fun.
Foam rolling
OHP:
1x5x45
1x5x65
1x5x95
1x3x135
1x3x155
5x5x95
KB Goblet Squat:
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32
Foam rolling…
Notes:
Hadn’t done focused OHP in a bit. I actually warmed up to this with some kettlebell OHP first. My execution on this lift is trash, so 155 feels ungodly heavy. The 5x5 backoff sets were done in under 3 minutes.
Kettlebell squats feel good for mobility. I can feel some work in the hips. Day by day.
Included foam rolling clip for fun.
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Re: Just GSD.
Science or no, running the sore part of a muscle over a rounded object with moderate force sure seems to chase the pain away. Must be one heck of a placebo effect. Glad it's working for you too, @mgil!
- mgil
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Re: Just GSD.
Thanks!
I was finally able to abandon the mentality that I need “evidence” that it works from a scientific community that doesn’t fully understand all of the mechanisms at hand. Rather, I approached it like the “theory of everything”. While a sufficient model doesn’t exist to unify all of matter, observations are consistent.
- mgil
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Re: Just GSD.
6/4/2022
SSB squats:
1x5x45
1x5x95
1x5x135
1x5x185
1x5x225
3x5x135
Pull-ups:
5x5xPurple
Notes:
Squatting once per 6 months is not a good strategy for squatting heavy. I will note that this was far better than the last time. Some strength is there, but skill display sucks. More evidence that pretty much any novice programming benefits from skill display as much as hypertrophy.
Shoulders were a little toasty from OHP, but got in something that looked like work.
Trying to maintain momentum. Wrote a 6 page report this am for a class I’m taking for work. I’m an idiot for taking classes supplemental to all the other crap I have going on.
SSB squats:
1x5x45
1x5x95
1x5x135
1x5x185
1x5x225
3x5x135
Pull-ups:
5x5xPurple
Notes:
Squatting once per 6 months is not a good strategy for squatting heavy. I will note that this was far better than the last time. Some strength is there, but skill display sucks. More evidence that pretty much any novice programming benefits from skill display as much as hypertrophy.
Shoulders were a little toasty from OHP, but got in something that looked like work.
Trying to maintain momentum. Wrote a 6 page report this am for a class I’m taking for work. I’m an idiot for taking classes supplemental to all the other crap I have going on.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/6/2022
Foam rolling
Hip work
KB halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
Notes:
Yard work yesterday. Lower back is still feeling some DOMS from squats on Saturday. Mainly focused on mobility today. Hopefully some pulls tomorrow.
Foam rolling
Hip work
KB halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
Notes:
Yard work yesterday. Lower back is still feeling some DOMS from squats on Saturday. Mainly focused on mobility today. Hopefully some pulls tomorrow.
- mgil
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Re: Just GSD.
6/7/2022
TBDL:
1x5x150
1x5x240
1x5x290
1x5x310
1x5x330
Pull-ups:
3x10xBigRed
Triceps extensions + face pulls:
1x10x45
1x10x55
1x10x65
Notes:
Energy level was good tonight and joints were feeling good. I realized a slight issue with my TBDL stance wherein my right heel likes to rotate in during the final part of the setup. By rotating that heel back out an inch or so, the pulls felt much more even and the hip feels better afterwards. No real change in strength?
Did some pull-up volume with lots of help just to get the extra work in. Ramped the triceps and face pulls to get a bit more pump.
TBDL:
1x5x150
1x5x240
1x5x290
1x5x310
1x5x330
Pull-ups:
3x10xBigRed
Triceps extensions + face pulls:
1x10x45
1x10x55
1x10x65
Notes:
Energy level was good tonight and joints were feeling good. I realized a slight issue with my TBDL stance wherein my right heel likes to rotate in during the final part of the setup. By rotating that heel back out an inch or so, the pulls felt much more even and the hip feels better afterwards. No real change in strength?
Did some pull-up volume with lots of help just to get the extra work in. Ramped the triceps and face pulls to get a bit more pump.
- mgil
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- Joined: Wed Sep 13, 2017 5:46 pm
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- Age: 49
Re: Just GSD.
6/8/2022
BP:
2x10x45
1x5x95
1x5x135
1x3x155
1x3x185
1x3x205
1x3x225
1x3x245
1x3x255
1x3x225
3x5x185
KB complexes:
1x5x4
1x5x6
1x5x8
Notes:
Added ten pounds to my top triple with better form and speed.
Probably going to do some softball and lax ball stuff too. A bit stiff in a few spots.
BP:
2x10x45
1x5x95
1x5x135
1x3x155
1x3x185
1x3x205
1x3x225
1x3x245
1x3x255
1x3x225
3x5x185
KB complexes:
1x5x4
1x5x6
1x5x8
Notes:
Added ten pounds to my top triple with better form and speed.
Probably going to do some softball and lax ball stuff too. A bit stiff in a few spots.
- mgil
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- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/9/2022
Banded hip mobility stuff
KB Goblet Squats:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32
Notes:
Hip is cooperating. Nothing really stressing for upper body tonight. Taking it a bit easy.
I think I’ll buy singles of the bigger kettlebells this next Black Friday so that I’ll have up to 48kg or so. Doubtful I’d really want much bigger. I do wonder why they swap to 8kg jumps?
Banded hip mobility stuff
KB Goblet Squats:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32
Notes:
Hip is cooperating. Nothing really stressing for upper body tonight. Taking it a bit easy.
I think I’ll buy singles of the bigger kettlebells this next Black Friday so that I’ll have up to 48kg or so. Doubtful I’d really want much bigger. I do wonder why they swap to 8kg jumps?
- mgil
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- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/10/2022
Foam rolling
SSB squats:
1x5x45
1x5x95
1x5x135
5x5x155
Triceps & face pulls:
5x10x45
Foam rolling
Notes:
Hip mobility is improving slowly. Last set had good depth on the last rep with a slight pause.
SSB works the snot out of my middle back. I skipped on pull-ups and did the triceps and rear delt stuff instead. I’ll do pull-ups tomorrow or something.
ETA:
Not that anyone cares, but Instagram has begun sneaking in ID tags to share links again. You can delete everything after the question mark (“?” included) and the link will still work.
Foam rolling
SSB squats:
1x5x45
1x5x95
1x5x135
5x5x155
Triceps & face pulls:
5x10x45
Foam rolling
Notes:
Hip mobility is improving slowly. Last set had good depth on the last rep with a slight pause.
SSB works the snot out of my middle back. I skipped on pull-ups and did the triceps and rear delt stuff instead. I’ll do pull-ups tomorrow or something.
ETA:
Not that anyone cares, but Instagram has begun sneaking in ID tags to share links again. You can delete everything after the question mark (“?” included) and the link will still work.
- mgil
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- Age: 49
Re: Just GSD.
6/12/2022
Yard work
OHP/MP:
1x5x45
1x5x65
5x5x95
Pull-ups:
5x5xPurple
TE + FP:
3x10x45
KB curls:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
Notes:
Doing OHP with feet together (military press) taught me a lesson today. Helped me force my left arm to keep pace with my right. Good stuff.
Everything else was okay, especially since done in a bit of a fatigue state. Face pulls were interesting since it seemed like I got a bit more deltoid recruitment from the fatigue.
Ran the KB curls up a quick ladder for some sick pumps.
Yard work
OHP/MP:
1x5x45
1x5x65
5x5x95
Pull-ups:
5x5xPurple
TE + FP:
3x10x45
KB curls:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
Notes:
Doing OHP with feet together (military press) taught me a lesson today. Helped me force my left arm to keep pace with my right. Good stuff.
Everything else was okay, especially since done in a bit of a fatigue state. Face pulls were interesting since it seemed like I got a bit more deltoid recruitment from the fatigue.
Ran the KB curls up a quick ladder for some sick pumps.
- mgil
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Re: Just GSD.
6/14/2022
RDL+SHR+BBR:
5x5x135
DL:
1x3x185
1x3x225
1x3x275
1x1x315
Notes:
Hamstrings started to spasm cycle on 315. Felt like an issue of not knowing what’s going on versus truly being too weak.
My stance is improved and symmetric while being easier to reach the barbell. I am able to pick things up off the ground without a struggle. These are the real improvements right now. Hip is holding and cooperative.
RDL+SHR+BBR:
5x5x135
DL:
1x3x185
1x3x225
1x3x275
1x1x315
Notes:
Hamstrings started to spasm cycle on 315. Felt like an issue of not knowing what’s going on versus truly being too weak.
My stance is improved and symmetric while being easier to reach the barbell. I am able to pick things up off the ground without a struggle. These are the real improvements right now. Hip is holding and cooperative.
- mgil
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- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
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- Age: 49
Re: Just GSD.
6/15/2022
BP:
2x10x45
1x5x95
1x5x135
*eat dinner*
1x10x45
1x5x95
1x5x135
1x5x155
1x5x185
1x5x225
1x5x245
3x5x185
Notes:
Really good session tonight. Based on feels, I made some larger jumps tonight to compact the session. Then off to complete an application package for a director level position. Very painful.
Anyhow, bench feels on track. Nothing hurts too bad overall. Things are kinda back on the rails.
BP:
2x10x45
1x5x95
1x5x135
*eat dinner*
1x10x45
1x5x95
1x5x135
1x5x155
1x5x185
1x5x225
1x5x245
3x5x185
Notes:
Really good session tonight. Based on feels, I made some larger jumps tonight to compact the session. Then off to complete an application package for a director level position. Very painful.
Anyhow, bench feels on track. Nothing hurts too bad overall. Things are kinda back on the rails.
- mgil
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- Joined: Wed Sep 13, 2017 5:46 pm
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- Age: 49
Re: Just GSD.
6/19/2022
Foam rolling
SSB (reps cut high, heels, narrow stance):
1x10x45
3x5x95
5x5x135
OHP (feet together):
1x10x45
1x8x65
5x5x95
Banded hip work
Notes:
Been very busy the last few days. Was going to beat myself up mentally about how I was feeling today, but put things in context and recognized where I’ve seen improvement.
Ego is a motherfucker sometimes.
Foam rolling
SSB (reps cut high, heels, narrow stance):
1x10x45
3x5x95
5x5x135
OHP (feet together):
1x10x45
1x8x65
5x5x95
Banded hip work
Notes:
Been very busy the last few days. Was going to beat myself up mentally about how I was feeling today, but put things in context and recognized where I’ve seen improvement.
Ego is a motherfucker sometimes.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/20/2022
Yard work
PU:
5x5xPurple
KB Halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16
Inverted Row:
1x10xBW
Notes:
Just easing the throttle some with the hip and back. Things aren’t bad, just tender. Working motion through the joint but nothing more.
Yard work
PU:
5x5xPurple
KB Halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16
Inverted Row:
1x10xBW
Notes:
Just easing the throttle some with the hip and back. Things aren’t bad, just tender. Working motion through the joint but nothing more.
- mgil
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- Age: 49
Re: Just GSD.
6/21/2022
KB Swings:
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32
TBDL:
1x5x150
1x5x200
1x5x240
5x5x290
Notes:
Used the swings to warmup. That seemed to work.
Got pretty sweaty today. Almost felt like a workout.
KB Swings:
1x5x12
1x5x16
1x5x20
1x5x24
1x5x28
1x5x32
TBDL:
1x5x150
1x5x200
1x5x240
5x5x290
Notes:
Used the swings to warmup. That seemed to work.
Got pretty sweaty today. Almost felt like a workout.
- mgil
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- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
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- Age: 49
Re: Just GSD.
6/22/22
Some protracted shoulder warmup ideas stolen from another thread…
BP:
2x10x45
1x8x95 (I think)
1x3x135
1x3x185
1x3x225
1x3x245 (@7?)
1x2x265 (wanted 3, lost focus)
5x8x175
Triceps extensions + face pulls:
6x10x45 (I think I did an extra set)
Notes:
Bench seems to be progressing with one mixed dose per week. Rotating 3s and 5s with backoff sets seems to be tolerable. Might roll lower body stuff back to 1x per week. Dosing upper body one other day with OHP stuff seems workable. Dunno about light squats and pulls yet. I’ll give it another couple of weeks to figure out.
Some protracted shoulder warmup ideas stolen from another thread…
BP:
2x10x45
1x8x95 (I think)
1x3x135
1x3x185
1x3x225
1x3x245 (@7?)
1x2x265 (wanted 3, lost focus)
5x8x175
Triceps extensions + face pulls:
6x10x45 (I think I did an extra set)
Notes:
Bench seems to be progressing with one mixed dose per week. Rotating 3s and 5s with backoff sets seems to be tolerable. Might roll lower body stuff back to 1x per week. Dosing upper body one other day with OHP stuff seems workable. Dunno about light squats and pulls yet. I’ll give it another couple of weeks to figure out.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/23/2022
2 rounds of banded hip work
KB goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20
SSB squats:
1x5x45
1x5x95
5x5x135
Notes:
Need to up volume on the squats. I might do 5x8 next week and 5x10 the following week and keep it there for a bit. ROM is somewhat undulating depending on prior fatigue. Regardless, feels like I’m turning the corner.
For roughly the last year, I’ve been haunted by the vasovagal syncope episode I had which likely resulted in a follow on concussion. Most of the residual shit has seemed to have cleared and I’m not afraid to sweat and/or push limits. I’ll admit that I’ve been walking on eggshells for a lot of my training and lack thereof over that period of time, but it’s been strategic.
Slowly opening the throttle.
2 rounds of banded hip work
KB goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20
SSB squats:
1x5x45
1x5x95
5x5x135
Notes:
Need to up volume on the squats. I might do 5x8 next week and 5x10 the following week and keep it there for a bit. ROM is somewhat undulating depending on prior fatigue. Regardless, feels like I’m turning the corner.
For roughly the last year, I’ve been haunted by the vasovagal syncope episode I had which likely resulted in a follow on concussion. Most of the residual shit has seemed to have cleared and I’m not afraid to sweat and/or push limits. I’ll admit that I’ve been walking on eggshells for a lot of my training and lack thereof over that period of time, but it’s been strategic.
Slowly opening the throttle.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
6/24/2022
KB Curls + OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16
OHP (military):
1x10x45
1x10x65
1x5x95
5x5x115
Pull-ups:
5x5xPurple
Notes:
Shoulders are feeling pretty good. If anyone is reading this, try the strict military style OHP and see what’s up. It finds a lot of errors.
Pull-ups feel flat but everything else is picking up. Probably fine.
Sheared a nut off my Rep Fitness bench trying to align the foot better. Kinda ticked off about that but oh well. Easy to fix.
KB Curls + OHP:
1x10x4
1x10x6
1x10x8
1x10x12
1x10x16
OHP (military):
1x10x45
1x10x65
1x5x95
5x5x115
Pull-ups:
5x5xPurple
Notes:
Shoulders are feeling pretty good. If anyone is reading this, try the strict military style OHP and see what’s up. It finds a lot of errors.
Pull-ups feel flat but everything else is picking up. Probably fine.
Sheared a nut off my Rep Fitness bench trying to align the foot better. Kinda ticked off about that but oh well. Easy to fix.
- mgil
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Re: Just GSD.
6/28/2022
Softball jabbed into joints
TBDL:
3x5x150
1x5x200
1x5x240
1x5x290
1x5x310
1x5x330
KB rows:
A few
Notes:
Did some accessory work Saturday or Sunday. It is in the IG post.
Pulls felt pretty decent. Not as easy as I’d want but not suffering. Takes forever to warm up and also fuck the warm weather.
ETA:
Softball jabbed into joints
TBDL:
3x5x150
1x5x200
1x5x240
1x5x290
1x5x310
1x5x330
KB rows:
A few
Notes:
Did some accessory work Saturday or Sunday. It is in the IG post.
Pulls felt pretty decent. Not as easy as I’d want but not suffering. Takes forever to warm up and also fuck the warm weather.
ETA: