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