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.