a lot of people say to me as well that they don't like the taste of tofu
but i just think they
don't know how to prepare or cook it

-Clarence0

He also said he became obsessed with watching vegan videos on yt

What does the audience get from supporting clarence0 on patreon and getting exclusive live stream access to his workouts
https://www.youtube.com/watch?v=Hj7rwdlYWlM

i blog about it

squat
proper warmup w hips quads
45 95 145 185 235 275 x 5
275x4x3
295x2
305x3
315x1

snatch
45x3x3
95x2x3
115x2
135x2x2
155x2x2 powerd it decently
175x1
185x1
155x1
135x3
45x3
spend more time extending
spend more time at 175
do amrap 175 in 20 mins or something tough like that

pistol squat
1x5 ea leg

handstand
falling down kicked up three times to wall did one terribly hard hspu it's 5:15 gotta leave

Bad food
All week
Daily advent
Baked goods
Party food
Work potluck
Beer x12

this blog is not dead

have you ever had a crush on someone at the gym?

snatch with tami:
95x3x3
115x3x3
135x2x3
almost dont hate technique but nope still hate it

jerk
95x3x3
115x3x3
135x3x3
155x3x3
split jerk
155x2
185x2
205x1
225x0x4 (missed jerks)

footwork wrong

arch body hold 5x60s
scap pushup 3x15r
hand stand pushup 2x5, 3x3

i want compression and lifting gear for cyber monday

mar 12

new exercises lol

0. warmup not enough with a bit of foam roll and bar complexes

1. snatch pull to knee
45, 95, x12, 115x12x2 with 5-7x upright rows in between sets

1.5 new core exercises /shit i don't do

1. shorter, but more, planks
2. side plank 
3. dead-bug/high horse or something 
4. pallet press (anterior and posterior)
5. lol balance on the fricking ball-like thing 
1. rly comically bad at this

low back felt tight/not warmed up before 1.5, then these were easier: 

snatch pull to knee with 25lbs bumper defecit

135x12x2 + brief hold @ starting posn, a couple high pulls

115x2+pull lmao why

2. pullup 7,5,5

time in between while doing 

3. side plank (6x30s or 3x ea side) 

side plank (3 x 30s lmao + 4x10s) 

4. pallet press anterior+posterior (12.5x12xA/P)x2

uuuh

have people ever attempted suicide using their known allergens?

maintainers

http://themaintainers.org/

the difference between "innovation" and "maintenance" might run parallel to the difference in the body between growing (weight/strength) and maintaining . . .

a decent session

• squat permissible but im starting to lean forward on my toes NOT PERMISSIBLE
• finally benched in 2017, it doesn't hurt, helps narrow down 
• ~50-70 pulling movements (20 from pullups, 36 from face pulls, ~25 from banded pulls) - I want to get up to 75-100 with more from pullups
• was trying to instruct mahdi throughout the session 
• ragib is sick to train with, he helped me with the face pulls and bands, rly good 

in detail

0. warmup

mash (acuball) ham, quad, t-spine (brief) 

split squats + couch stretch 

leaning forward onto front leg to stretch ham/hip

a few rotations into arch using wall 

1. squat

45x5, 95x5, 145,x5

185x5

225x3

205x5

255x3

funny back n forth 

didnt expect to go up to 255

after it i considered continuing heavy 

should have done another set, maybe 135, focusing on keeping weight on mid foot 

since january ive had this bad habit of leaning forward 

where's it coming from? what's the incorrect motor pattern/idea? where's the weak muscle?

2. bench

45x5, 95x5, 135x5

155x5

165x5

165x4 

paused: 135x6 

havent lost too much strength despite not benching for over a month, probably closer to two months

i needed this, it feels good 

just set my grip with where my shoulders/arms seemed to point from a standing, band pull apart position, this was a weird (powerlifter? Deadlift?) bar and didnt have the oly notches. 

3. pulling 

a. pullups: bwx5x4, was surprised i could do same reps across sets 

b. face pulls: 17.5lbs x 12 x 3 

c. banded L, W, Y pulls: ~15x2

(b) and (c) thanks to ragib - when we did these i felt it all the way down my t-spine, like an amazing postural expression, kind of like the night before where i stretched a lot 

4. bro 

a. hypers - BW x 10 + 1 min hold :D 

overhead split squats - 35 lbs (plate in hands) x 15 - these are hard, feels like time slows, but it's good, would love to do more 

i was offered a ride so i left after only one set of hypers but even one felt OK 

what could have been done better 

• squatting on mid foot not balls
• squatting a consistent 5x3 instead of this up/down shit
• but i wanted to see where im at... so i went heavier 
• similarly doing a consistent 5x3 on bench
• but i didnt know how high i would go 
• and i didnt want to push anything too hard, i still kind of did 5x3s just not w stable weight
• coulda shoulda rolled legs, ass, pecs, upper back, etc. will have to catch up on today (weds) off day 
• coulda done horse stance 1 min
• arches
• cya
• omg didnt weight myself oh noe

last night i stretched so hard

i have two substance problems - one of them is pot

the only upside to it is that i do very focused experimental stretching when i'm stoned

which is not worth the impact its having on my sleep

but anyways, while stretching, basically using tension to unglue muscles and joints, i flexed myself into a superior, upright position

my back extended and it was like my traps were released

like i saw them emerge and elevate

like wings or spikes or some shit

and unglued my hips to assume some virtruvian posture

and tried to imagine holding something huge overhead, i.e. the world

well

my ass is still sore today from that stretching and not sleeping

i guess i understand why fitness culture talks about being a beast, monster now

meta goals for this week

better organize my training

i dont think i took the 5x8 squatting well in the past

although certain weeks it helped get me up there

more often it was too much volume

While I took justin's intro oly template, he suggested 3x5 on the strength lifts, and I put way more volume on top of it

with some success and some struggle, overtraining

so therefore

this week I will

• get a better estimate (via a bit of testing today, tmrw) for my %s/RMs on the lifts (sn, cnj, sq, press, pull...) 
• bench lol 
• do more like 3x5 or 5x5 instead of 5x5+, until I can properly adapt to training 4x a week for a month or so  
• do pullups/chins on "strength" tuesdays/fridays
• why doesn't justin include straight up pulling in his program????
• tomorrow, I will either 
• a) actually pull 
• b) do handstand /bw work for upper (back) instead 
• when will i do waiters holds/hypers/ab wheel???

SOMEONE took my gym bag home with them

bbr training never 

ill tell you one thing

his shoulders definitely aren't rounded fwd

this may seem simple but im learning to distinguish between internal rotation of the shoulders and shoulders "rounded fwd" - the former being a legit necessity for movement that can happen safely and strongly whereas the latter is bad posture etc.

going to try to have internal rotation while maintaining good scap/shoulder position/posture/etc.

--

need to get a goddamn standing desk again

daw your ideal standing position is so sweet it just touches my heart

it me?

but idk if reading this even helps me understand
the way these ppl talk about shoulder rotation

-becoming a supple leper


possibility: over-extending t spine at beginning of pull

depression of the humeral head variety

https://www.youtube.com/shared?ci=OisNG314h8U  think about training this with like hp elbow angle

Waiters holds

Lunging Waiters holds

Handstands against wall

Tripods from frog pose

Qdr pushups

I swear ill do a muscle up first try

Insomnia quiz

Kümmelschnapps

Big meal with meat

I love how klokov is training grip between pulls like wtf

If i saw a beginner pull like him irl I would be like dude bring bar closer to u
Slides around dip bars for mash warmup

I could probably hit everything with dip bars and / but I'd wanna do it looking like ido or a gymnast

I wanna try tmrw
Look like Douche filming warm-ups

No pressure on tmrw

Russian ehab secrets
https://www.youtube.com/shared?ci=ijqeDr627uY

couldnt sleep literally til 4am

so i tried watching mobility vids bc i was frustrated and giving up on trying to sleep 

watched shoulder exercises 

though about banded exercises for pull

band from below/behind tied to elbow, have to focus on doing a proper high pull with vertical path, have to resist going back 

thought that band from floor to bar would help see the straightness of the bar path, lol 

ahhhhh

wanted to lift at 7am but... well... . soo.....

maybe f/s at lunch 

and upper body mobility/floreio/handstand things

have long known that instead of continuously looking outward for advice and feedback i need to look inward... same applies for mobility work 

that's why ido portal was so exciting to read bc i didnt already know it and i had a legit reason to consume a lot of content

now i know how those workouts go so again i should unplug

but the vicarious pleasure of the image is so strong

fast close low rhythm balance

goona take a week off all upper body pressing movements
(but not pushups or handstand shit)
and rehab the heck out of the shoulder
instead of doing pressing movements i will mob
prob still pull and stuff

heavy backpack is probably a huge issue
lmao
so broken


athlean-x i hate these vids but
"rotator cuff problems might b because you're always internally rotating, your internal rotators (subscapularis) are strong enough; in fact, you need to work on the external rotators and the rest of the rotator cuff"

empty can exercise - example of aggravating the overworked supraspinatus
high pull - same example too
lmao
maybe i should be benching more lmao - didnt have shoulder problems then
who woulda thunk that that's what i might need - we will see.
could be good
ATHLN-X recommends doing "full can" instead - planes with thumb up/out, in its natural position
WILL TRY

other rotator cuff exercises:
moving band accross from waist out across stomach - straight across, goign straight up from elbow up
across body diagonally

but if my bench was 200lbs and i didnt have these issues
did i get them because i stopped benching?

and then breaking muscle says that's a myth, that it's not that your external rotators are weak, just that your posture is shit
well
i wonder if it has something to do with internal rotation in the pull, perhaps
1) internal rotation during the first parts of the pull is dragging my shoulder out, and/or
2) when I press I don't press out (externally rotate) fast enough hence catching the bar/pressing out with partial, still internal, rotation, which is a bad place for the bar to crash......

I think the pain on the top of my shoulder has more to do with 2
but i think (1) doesn't help and may make (2) worse, and explain why my lats/underarms are always tired and fried
basically
attack everything with mob work
"shoulder impingement on upright row"
maybe try to be more gentle or not as violent? but I need to be fast/....
dont know to what extent i can develop that mobility
again attack everything

like if everything was just loose and limber enough, would it work?

im convinced after reading this thread that my problems are from impingement on high pull

ALSO a good point if you look at high level WL they do the knee re-bend, and I think their torsos do angle forward a bit, which makes the bar/elbows go higher, so the technique itself needs to be optimized to make it more safe
cant do complete upright torso/complete upright pull right now at least, im not michael

on a similar note, i can/should focus on shrugging and then immediately pulling, letting the elbows come up naturally from the force of the shrug....yes.....

in one blog post, as in one day or one workout, I will "go" from boycotting these movements in favor of mobility to "trying them out" to loading them... EUGH

i hate to say it but I start to understand the dramatic whatever it takes bullshit slogans of fitness when I have to think this hard about it and know that I will have to focus so hard to identify and improve this issue

i have to continuously look at my habitica / task list just to know what im doing

"If O-lifting makes you sorer in your shoulders and arms than in your upper back and posterior chain, I suggest you find a good USA Weightlifting coach before your next session. Overdeveloped deltoids (relative to the depressors of the humerus) are a common culprit when it comes to subacromial impingement; by lessening their involvement, there is less "encouragement" to humeral abduction than that which is generated simply from momentum from other muscles."

lmao hello USAWL

"Even if it does pass the 50-degree point, you’re still externally rotating the humerus to complete the clean or snatch, so you’re in the clear. In ACSM Recap: Part I, I quoted accomplished weightlifter and coach Gary Valentine recalling that the late Joe Mills used to say, "Any weight that you can get past your belly button with some momentum, you can clean."(13) No delts needed; my apologies to the bodybuilders in the crowd."


whe

where is the forest where is the trees 

"Back off the weight until the hip-snap and shrug do all the work and the arms and hands just hold the bar and nothing more

I suffer impingement issues in the right shoulder, and if upright rowing, it hurts, but the same weight and indeed, much heavier, can be SDLHP'd with not a whisper of discomfort

If i miss the timing, or attempt a weight that's clearly too heavy, and rowing up with shoulders occurs, back comes the pain"


further evidence that if I focus on the letting the lower body and the shrug do the work it shouldnt be as bad...

like if i am sufficiently interiorly rotated during the pull, will it hurt??



ok so based on all this shit, today at lunch: 

0. warmup: 

a. mash things on dip bar, attention to upper body and shoulders (and maybe some more stretches a la klokov) 

b. bw squat with a) band between legs, single leg with band on hip, overhead with dowel

c. banded/5lb dumbell shoulder mobilizations: all the ways - abduction, and the other five, or whatever 

(dunno if I have time for more than this)

1. F/S: 80% x 5 x . . . 5-8, depending on time

2. more good things for shoulders (~15-20 min)

a. high bridge (~30sec)
b. arch into wall (12 reps) 
c. weighted pushups or QDR pushups (12-14 reps)
d. frog into tripod, or just tripod (~20 seconds) 

try to do abcd 1-3 times each in a circuit 

3. if I really have time (probably not) 
pull 

OR if I have some time (maybe)

pullups, hangs 

hypers 

handstand against wall 

Wyd when you're at a thing like first aid training or even a social event and there's that one other guy there with a big upper body apparently even wearing a supplement t shirt and it's like ya i guess i want nothing to do with this lol

Ever look at your old gym clothes and think man, I used to lift in these?

testing this format out i guess

jan 26

480 cal for breakfast and im stil hungry
a lot of fat but only ~18g protein?? A lot of fat?

afraid to have carbs @ breakfast???

930 AM:

Tonight I will mobilize my lats and shoulders like an exuberant crossfitter

front squat 70% x 4 x 8 (what will this % come out to??? nobody knows!!!)

see if I can press the bar, then press 4x8 @ reasonable intensity

pulls: up to whatever I can triple, double, or single

maybe back off with some RDL

9:00 PM

too late workout
wondering what to prioritize for 1.5h til gym closes

warmed up immediately with barbell - the crappy 35lbs short one since none were available

because i had been mobbing around at work, felt OK to warm up quickly

fs x5, some shoulder rotation for rack

felt like i started off really well with rack position

in between sets the whole workout i was using the bar to hit under arm and elbow, lat, etc, and hang on it between sets, idk if that's good lol

did single leg squats with ft up on the safety:12-15 each leg (should have done 3 sets)
good morning x10
did press a few remember my shoulders now - holding top of press and feeling scalp and balance and anything
shoulder feels ok at this point

1. front squat 
35x5, 95x5, 135x5
175x4x8
lol

fyi pr front squats (bad):
250x1, ~3 months ago, kind of just aggressively being "what can i fs on any day"
before that I have done 245x5 lol before oly, probably in the six months before that, i have to go check

press

pulls
-1-2 minutes between sets here lol
talked to victor about shit
don't get mad michael
said i thought i had good upright starting position over the toes but that in order to do that i had to pull the bar around my knees which were far beyond the bar
i was like push knees out ya? he said ya u can do that but also
he said "it could also be hip height, like u dropped your hip forward there"
and i thought about rippetoe cue where once your shin hits the bar, you make sure your hips stay there
i guess i had an image in my mind kind of the way tiao tao has

this is why the squat carries over to the snatch you idiot

now imagine in my limb lengths??? Do I look at max lang bc i feel like he looks more like me? But I don't like to front squat like him....

I think a lot of thoracic (quiz: extension / flexion) is required to get that good shoulder rack where it might just be like above the front collarbone but somehow not hitting his neck

like

REALLY STANDING UP STRAIGHT

need more flexible hips and stronger glutes for that

i think i need to do squat position work more in bare feet or barely flat soled shoes

like

i think vibrams look fucking stupid and also they made dubious health benefit claims but

i can understanding it for not wanting to have excessive material support

front rack position deteriorated at 4th set maybe because fatigue, #5 was better and 6 7 and 8 felt really good



honestly tell me what you think of matt ogus' overhead press

bc

2. press 
jumped from 35 x 5 (still with shit bar) to
85x4x5
remember my shoulder
it felt uncomfortable a couple times but it felt really good to use it
i thought about maintaining a good scapular position
all setts really slow
standing up straight
pressing off shoulders
lmao
but
standing up straight with thoracic extension lets you use more chest
matt ogus has to lean back a lot
ive never seen a vid of chinese wl strict press, where does it exist

pull
3s up to 315
with tripple shrug
carried all the plates overhead to the rack and also extra weights laying around
pullup bwX5+30 second hang
20 pushups

sauna 15min

had 1oz kummelschnapps at home

stayed up too late

writing stupid post

"fn idiot" -s.efferding

"researched" new movements

A. airplane squat:
airplane + squat

first knuckle squats (on ball of feet with heel up)
toe squats

side of arch squats

heel squats

jan 25

lmao breaking muscle $100s of dollars per month on programming/nutritino/coaching/etc.
as soon as i saw this i thought
i do need to build a more concrete program
but I'm going to be smart and take care of myself with my own research and awareness

im still in the lazy ass getting back into it sick and in pain phase of this training

need to do 4x8 @ 70% (week one),  via kirk, for squats, (push??) press, chins/pulls (alternating),

need to see how badly the dips are affecting my shoulder pain

fuck that athlean x guy but i wanna watch his video

im going to (try to stifle my ego and) take the rest of the week off barbell pressing/oly movements - see how I feel doing some pushups and maybe return to light pressing and oly movements

thursday I will squat and guess what 70% is - probably ~185 for back squat right now, 175 for front squat, being conservative, which is often good, or at least not harmful, e.g. why 5/3/1 works - you feel badass doing so many reps at a decent intensity

need to commit to FS so I can work on my rack position, which is a big limit for me rn

first time i did this 5x8... cycle using kirksman i was able to really make big technique gains in terms of uprightness, relaxation, back rigidity (i.e. eliminating buttwink), balance and rhythm.... culminating in 275x2x2 with good high bar form... mind you ive done this for 10 reps in the past with low bar but that was a different era, a different lifter....

so excited to go to the gym that it's annoying

might even try to go tmrw morning lmao ....

got ~7 hours sleep, this morning woke up and did breathing + visualisation, read one page of "a book" while scribbling down a couple "affirmations" and then did:

1. 100 shoulder circles (60 narrow of varying positions, ~40 big circles) 
1. stan efferding said something about bud doing 300+ a day and not needing surgery, torokhity(sp, sorry) has said something to the same effect 
2. pause squat sequence (above, at, below parallel on toes, on sides of foot, on heels, on entire foot; wide stance, toe stretch, knees to opposite foot, etc.) 
3. handstand wrist circuit (kneeling push with palms up, first knuckle, wrist rock, and fingertips [5x5 for each, I either do 5 of each and cycle through or just go for 25 reps on each])
4. tripod! 20seconds (max effort), 15 seconds (easy,) 15 seconds (less easy) 
1. on the last rep I played around with my t-spine and lower back/pelvis extension - I wonder if I'm supposed to keep "ribs down" or extend??? will have to "explore" or "research" (ido's term) 
2. when i do these my forearms shake wildly, pretty fun
5. barbell 
1. BTN press x5 - felt good
2. good morning x5
3. press x5 

shoulder felt OK doing these but felt kinda dead afterwards, goddamn.....

At work:

brought acuball, rolling it on hams/ass/low back/t-spine/etc. quads and calves are tight as per usual

captain of crush level 1: warmup 20 light squeezes, max effort x8, x5, x5 (second set was closest to touching) - once was good at this, will be good at it again

I'm going to try and get back to the stage where I can successfully do justin lascek's beginner program (2 oly days + 2 str days), the floreio and handstand training (3-4x/week), with good mobility work (nightly stretching, remembering to stretch at work, good warmups and cooldowns). Maybe once I've done that for another 1-3 months (starting february) I can look at something like this crazy shit. Anyways, I will get very relaxed and mobile and movement and active and strong and fast.

I don't usually do this but uh....

via clarence, thanks for the best vegan video ever

idk if the bmr + weight goal shit is accurate, idk if i'm that active but i said 'moderately active', at least enough so to be working up a nice shoulder injury

and no i didnt have trader fn joe's chana masala, it was from kismet restaurant, there's just nothing to compare here, it was probably better overall  quality and macro wise

would be nice to correlate this with its cost

overall this was not a very expensive day of eating e.g. the vegetables, beans, tofu, eggs, are relatively cheap

more expensive was the feta, obviously

shit is tedious tho rly

a monument to my obsession

not divided by meals but you can guess, in chronological order, meal frequency every 3 hours or so, 400-1000 kcal/meal

didn't eat meat (flesh) today but ate eggs, goat cheese, not bad tho, oh yeah had a small piece of co-worker's kebab, whooops

quiz time: had a random, surprisingly gross (watery) poo at 12:15PM, was it caused by

A. drink of rye, turkey and gravy from last night (9:30PM, too late)

B. sesame oil in my broccoli salad

C. stress and (1) coffee (I only had tea as far as noon, but I ended up having 2-3 cups in the afternoon! Sad!)

quiz time 2: my soon to be chronic shoulder problems are from

A. excessive internal rotation in pulling/pressing

B. dipping too low

C. QDR pushups

D. A, B, and C ramped up too quickly with not enough sleep rest or stretching to accomodate


when you try and ramp up training, food sleep and mobbing has to go up as well, it just has to

today's training

warmup: 

1. banded shoulder stretches, don't need to elaborate
"scap" pullups e.g. just initiation pullups x 10 + bw pullup x3
overhead squat w bands, a bunch of shoulder circles, etc.

2. overhead squat narrow x10 w band, wide stance x 10
with 30lbs bar: squat x10, good morning x10, single leg squat x10 ea leg (hard!)

3. baseball to . . . calves, hams, ass, t-spine, traps, lats, seratus anterior or whatever, pecs, shoulders (sub-scap blah blah blah) (10 passes each, roughly)

my calves are so fucking tight they need daily attention

squat
45x5, 95x5, 135x5,165x5
185x5x3

balance isn't great here and neither is rhythm, still getting back in the groove, my depth puts a lot of pressure on calves and i wasn't sure if glutes were really working much so i did some pause squats

with a rhythm of 2-2-2, pause above parallel - at parallel - below parallel
135x3x3

tried to do horse stance pause squat, didnt realize i didnt have clips on, almost had one plate fall off til coworker alerted me, fuck, had dumbass tall bulky guy doing back-flexed deadlifts with 225 stare at me like I was the idiot;

funny how you reduce ppl to their form in the gym, michael is king of this, but I wonder what I'd have to say to most ppl anyways

rly watching this person do muscle ups and thinking about what to say to them, not that they'd ever ask or care for my opinion

yesterday a guy asked me how to do barbell rows lol

(push) press

45x5, 65x5x2
yes even at this intensity my shoulders hurt quite a bit

i also started to feel delirious and stressed
to the effect of

'wtf am i doing in this gym with these hurt shoulders ah im so fucking dehydrated i need to sit down also i need to do mobility and fix this and try another set with more external rotation ahhhhhhh'

after that coworker and i did hypers: BWx10+30 second hold x 3; the saving grace of this workout

we were goona go do stretches and movement stuff in the HPZ but it was in use

oh well

here's the real info
im going to develop secret squat exercises for foot/lower body control, inspired by the wrist/knuckle/rocking/fingertip pushup exercises performed by gymnasts,

like single toe squats, heel squats, side foot squats, etc.

you'll see

oh yeah im supposed to read and become an academic and think deeply about my political beliefs
and read and research everything
brb not sleeping

"fucking idiot" - stan efferding

first two a day?

snatched, cnj last night

significantly reduced work capacity but at least i was able to practice some technique

this morning did ido portal floreio workout + HANDSTAND ONE HS/PE1 workout

looks like I will be able to meet 'mastery' of the first couple phases of wrist/fingertip techniques and go to the kneeling pushups

basically i ate three lunches though

so tired

7.5 hours sleep

wonder if i will be good for a strength workout tn

after being awfully sick for almost two weeks

i will resurrect in 2017 as some sort of bodyweight bullshit fitness grad student

i haven't even dared to check how many lbs ive lost

let's just say

i look like some bodyweight fitness athlete