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