Skyrim 196: back a little iffy

Tried zercher bulgarian split squats in hopes of finding something usable. NOPE FEELS AWFUL.

Zercher step up (left)
95x8,3,2,2,2,2,2,2,1
Bwx20

Chin
35x8,2,2,2,2,2,1
Kelso shrug 35x5
Bw 1x30s negative

Hspu
Felt awful, stop

Pushups
Better, do weighted next time

Skyrim lean 195: rest pause is good

Trap dead, heavy black band tension
235x6,3,3,3,3,3,2,2,1

One arm press
50x12,5,6,5,3,2,1

Shrug smith behind back
195x13,20,23
--dont care for this

Rear delt run the rack
50s --> 5s
--skipped 10lbs in sone cases

Hang from pullup bar
45lbsx60s
Bwx60s
--stop using straps. Not needed

11min walk
Stretch

Recovery methods 2: everything hurts

Tl:dr
- movement is lubrication
- go for a brisk walk

A month ago i couldnt move without pain or discomfort. I was still dragging my ass to the gym a few times a week to do something. Literally anything.

I asked my girlfriend if we could go for a long walk since we had been inside all day. Im not gonna say this would have been a cakewalk if i was well, but a few miles through the florida sun had me on deaths door.

2 things happened:
- the next day i felt god damn amazing
- i started to prioritize moving over lifting

How good is your strength if you cant move like a person? Not much dude. Im not saying walking rules and lifting drools. Im still in the gym 3 to 4 times a week. But placing an emphasis on recovery makes the strength youre training for more attainable and more usable.

Mix this together with something anti inflammatory like fasting and baby, you got a stew.

What i mean is:
Sunday
heavy, low to medium volume lifting
16:8 fasting
High protein, medium carb, low fat

Mon
20 to 30 min walk. Preferably multiple
Omad fasting
High protein, low carb, medium fat

Repeat
Take additional walking days as needed

Recovery methods 1: tight hips

My mom forgot the best saying she ever perpetuated.

"It's all in the recovery"

She would say this to me whenever I made a mistake as a kid. If I got a bad grade. If I said something I regretted. If I lost a baseball game. This is a heck of a one-two punch. It told me what I did post fuck up was more important than the fuck up itself. Lets talk about recovery. Cause we're all a little fucked up. And we all could use a little recovery.

TIGHT HIPS
Your hips suck because you sit too much and are quad dominant. Most of the time when my knees hurt it's because I haven't stretched in friggin forever. Back in the days of innocence - 2014 - I thought I needed knee surgery because of how hard it was for me to walk after getting out of a car. I literally had to shuffle everywhere I went. Surely I broke my knees doing front squats.

Bitch please. This will change your God damn world in 30 seconds a day.

Hip Flexor Stretch on a Bench
https://www.youtube.com/watch?v=TdMk68JDT1U

Cossack Squat
https://www.youtube.com/watch?v=y_Ilhz2q4m4

With these 2 moves your quads and groin will feel loose as pie. I usually do both after lifting.

HF 195: moar rest pause

Dips 50x8, RP x7
Dips 25x7, RPx11
Zercher step up 65x8, RPx14
Zercher step up 45x10, RPx14
Rear delts 40lbs run the rack
Stretch

Skyrim lean 194

Each set of everything was done rest pause until i couldnt eek out more reps with good form. This resulted in a fuckton of doubles and singles after the main set. Each rest pause set started after 5 or so deep breathes (except ohp, i just switched hands and pressed go).

Trap dead added blue tension
225x14, rp 8, 5min rest
185x16, rp 6, 3min rest

One arm db ohp
45x16, rp 12, 4min rest
35x27, rp 13, 2mim rest

Smith shrug behind back
185x20, rp 12, 2min rest
165x22, rp 10, no rest

Rear delt, run the rack
40lbs --> 5lbs

Hf 193: super squuuuats

Workout
Zercher lunge (both legs) 135x20, use bfr
Inc db bench 80x5
Db bench 80x7
Seal row 55x11, 45x16
Rear delts run the rack 35-->5
Bfr walking and hammies
Stretch

HF 193: punch the clock

Workout
Zercher lunge (left leg): 195x2
Inc db bench 75x9
db bench 75x6
Tricep pushdown (BFR)
Incline walk 7min (BFR)

Forgot to stretch and do rear delts. Shame.

Hf 192 Wisconsin: meat is back on the menu boys

After a year of fucking around, i came back to where i started at my injury last august. Im not even mad.

Confidence: super high
Mood: excellent
Sex drive: pretty damn good
Injury level: hard to tell. Im so full of tumeric

Workout
Zercher lunge left leg 185x2
--off pins instead of freestanding
Seal row 45x15, 35x18
-- slight incline. Dunno how i like this
Hammer curl 3sets with bgr bands
Treadmill with bfr bands x6min
Spinal decompression hang x1
Stretch

Hf 191: wisconsin, fucked around a little

Workout
Zercher lunge 225x1 (left leg)
Inc db bench 75x5
Db bench 75x11
Rear delts, run the rack
Tri pushdowns

Hf 190: knees went from shitty to great...y

I dont get it man. Last couple of days have been max singles with the right leg so i switched to the left. Honestly though, i could have done the right again no problem.

Warmup
Rotate all joints
Rear delts
Reverse hyper
Single leg rdl

Workout
Zercher lunge (l) 145x12, 105x21
Inc db bench 70x11
Flat 70x12
Decline 70x9
-- may axe the last set. Seems to be more awkward than useful
Standing one arm row
125x12
95x16
Seated l raise RAN THE GOD DAMN RACK FROM 25 TO 2.5 HOLY SHIT THIS IS GOOD. SAFE, HAS POTENTIAL TO BE LOADED DOOOO ITTTTTT

Warmdown
Reverse hyper bw
Treadmill 12min

Hf 189: actual hf

Zercher reverse lunge (r)
225x1, easy
235x1, sloppy

HF 189

workout
zercher lunge (right) 195x1, 135x8
incline db bench 65x11
db bench 65 x18
decline db bench 65 x 11
wide row 95x1x100
Leg curl 1x50x100

Dunno how i feel about switching legs or doing top singles.

Hf 188: reverse zercher lunge

This felt so god damn good. Ive tried a host of weightes lunges and ALL of them felt awful. This one, however, felt A+. Easy 225 max set on my first try. Had to do dips instead of db press because all the benches were gonezo.

Workout
Reverse zercher lunge 225x1, left leg
Dips 50x7, 25x13
One arm pulldown x2

Hf 187: continue on wisconsin variation

Taking 2 days off feels pretty sweet. If im not recovered after 48hrs (i.e. cant add more reps or weight) then its time to move on to a new movement. Today was the first time i needed to swap a movement out, and it felt soooooo good.

Workout
Reverse hyper, bodyweight
Abs, add weight to side planks
Sdl 225x11
Mat1 sdl 225x14
Mat2 sdl 225x17
Inc db bench 55x13
Db bench 55x16
Decline db bench 55x18
-- use a pink band for all sets
H curl 55x7
Cheat h curl 55x6
Band curl 1xamap
Bw rdl 3x10

Looks like a lot but took about 30min.

Not Wisconsin but kind of

This week has been fucking stellar. This takes the concept of hammering a movement until it cant be milked any more but playing with a few variables:
- lower frequency (1-2 rest days)
- higher exercise selection
- higher rep ranges

Each subsequent set of an exercise uses the same weight but an easier version. Swap exercises when you fail to increase reps or weight.

All sets are amap. Stay away from failure most of the time on lower body movements.

Lower body 3x6
Press 3x8
Accessory 2x10
(Tonic) Light rdl super set rear delts

Lower body
Front squat
Z squat
Snatch dead

Press
One arm press
Db bench
Floor press
Dips

Accessory
Hammer curl
One arm row
Wide row
Seal row
Chinup

HF 187: Less hurt. Wisconsin

Workout
Snatch DL 225x6
pin 1 225x10
pin 2 225x16
(pink band) one arm press 50x8
one arm press 50x11
one arm push press 50x12
H curl 50x11
Cheating h curl 50x8
DB romanian deadlift 30x3x30
Rear delts 20x3x10

Interesting enough, the best level ups were to the hammer curls. Overall, I'm very pleased with this session. I like the snatch grip better than sumo or conventional. Go figure.