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
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