Ygos doing his best fakeB impression. Quite believable iyam. Oscar nominee level.

Well wtf is 5k then? Just a kit kat? I've been doing it wrong so long it seems.

When I played live I used the term "dollars." It let everyone know exactly what I meant while simultaneously not making me look like a huge dork.

12/8
Weight: 164

Bench 3x5 @215
Medium grip 45deg incline 3x8 @155
Chins 4x12
Barbell row 5x5 @160
Cable row 3x10 @140

Right as I set up for barbell rows, they bother my lowback. My back felt almost 100% on Saturday. One little 135x1 front squat bothered it. Sickening, either that or the deadlifts. Might be time to retire deadlifts also.

Cgbp is really bothering my right elbow, so stopped doing them. Close grip incline bench feels really good though. I think close to medium grip incline bench is the best push exercise. Is there better synergy of shoulders, triceps, and pecs in one exercise? Doubt it.

Workout of the future after I get rid of all the exercises that hurt

Close grip incline bench
Chins/pull-ups/DB rows
Rear foot elevated split squats
Leg curls

It will be glorious. I didn't include leg press because as the weight gets heavier sometimes I feel a lot of pressure on my lowback (but zero pain). And leg extensions might be problematic on the ACL.

I know its super hc in here but loco, to answer your question about the couple that doesn't play anymore at the casino in my town because one got 86'd, I will spill.

The asian guy was weird, paranoid and potentially on some hard drugs. So the game has a lot of well, ****ty people, and it can break you down if you let it. Apparently this guy was getting needled for a while(potential pun intended) about something and he full force punched his 3/4k chipstack into his neighbors 3/4k chipstack combining and spilling them all over the room. 86'd cya /end cool story bro

Thought it was more serious. Some megafish got 86ed pretty light also. That's how good casino has it.

Loco where are you supposed to feel the split squats? Quads or hams?

Glutes. Devastating glute exercise. A little bit quads. Hams almost nonexistant but I haven't looked at EMG studies for that exercise.

Honestly it's such a good glute exercise that I don't get sad about not squatting. I get sad about not squatting because I hit an easy 305 backsquat at 165 and I felt I was on my way to having successful meets into my 40s. But the dream is over, the lowback issue is real. I am going to be skiing this whole winter, ordered my gear already. Maybe next year try some climbing. Timex says he purposefully avoids training lower body as a climber so that it atrophies and his upperbody can crush mountains. Sounds like my cup of tea. Maybe some kayaking.

In before EVlowerbody.

Skiing all winter sounds like an excellent substitution for someone who is giving up squatting.

Stay safe bro.

Interesting, thanks!

Thisssssss

12/9
LBBS 3x3 @185
Paused sumo 5x2 @255
Leg curls 3x8 @150
Leg press 4x6 @580



I tried to put some good mornings in there, lowback said no mas.

Why are you doing LBBS at all? Does not compute. Sorry to hear you're in pain.

It's not horrible pain, I can live with it. I am testing a new lowbar squat. I look like KCjr.
My hamstrings and glutes take all the weight. Alas it's too late, wish I would have figured something out earlier. My final diagnosis

Due to anthropometry, muscle inbalances, and not reading SS, I was lowbar squatting with unloaded hamstrings + buttwink, which led to lowback pain.

Good game. I came up with this because sometimes the same thing happens with good mornings and SLDL. I lower the weight with unloaded hamstrings. Ouch. When I get really tight and concentrate on lowering the weight with my lower body it feels great.

Loco I need to buy my gear, sup bro?

Whats good? I have my pass and coat and pants, we are still waiting on some snow. I may get ski and snowboard gear since I am a hurdy gurdy man and that is what we do.

There was tons of snow a couple of weeks ago. I just got clothes so far, not buying gear because I don't have nice house in the area

I am taking off tomorrow and will be back in January. I will shred you then. Looks like snowboarding is becoming absolete. So I think I am sticking to skiing.

this this this

if you can take bulgarian split squats to failure they absolutely smash your glutes. for me they work my adductors better than bilateral squats because of how much deeper i can go and shoving the knees out happens automatically.

I can feel my hamstrings working while extending the knee but it's not that great of a load on them

Is there a rfess for the quads? No machines in my gym. Plz respond. Will just do front squats if not.

If you do these with a narrower stance, you feel the quads more, but even with a wider stance the upper quad region gets a great work out if your ROM is deep, and obviously the whole quad region is being worked the whole time. Hip flexors of the reverse leg feel it when you are at the bottom. With rfess the glute seems to fatigue at a much quicker rate than quads when the same ratio is compared to front squats but rfess are listed as a quad exercise in most places. I disagree with that.

but Aidan, whynotboth.jpg

The leg press is actually really bad for your lower back. And for joint health and functionality in general.

It's putting your legs under a load that it otherwise couldn't handle if not for being on a machine. Since there is no need to recruit other smaller muscles to balance, your quads and hamstrings can lift heavier than normal and beyond what your joints are used to. At best this leads to muscular imbalances. At worst it leads to snap city.

Usually I wouldn't say anything because the leg press is good for hypertrophy and I don't know everyone's main goals, but it saddens me to see someone give up squatting due to health concerns. If your back is giving you a lot of trouble I would definitely stop the leg press as well.

this looks like a core stiffness issue.

Step-ups

12/10
3sec paused bench 4x2 @210
30deg incline bench 185x6,5,6
Pull-ups 5x10
Tbar rows 4x6 @115
Kneeling cable crunch 4sets

I have no idea what kind of rpes I am working with on the paused bench. It's easy off the chest and then it becomes a huge grind midway. Didn't have safeties, so played it safe with 210. Still, some were grindy.

Was planning on 3 lowers, 3 uppers this week. No. Maybe 3uppers, 2lowers. The EVway.

12/11
Sumo 275x3 285x3 295x3
Leg curl 3x8 @120
Leg press 4x20 @410
Single leg ext 3x10
Calf raise. 4x12

Plan was to throw in dimel deadlifts and swings in there. My body won't listen anymore. The 295 deadlift was easy but it bothered me.

Leg press was great. Monstrous quad pump, they feel like tractor wheels. Going for a light swim to contemplate my future lifting days.

12/12
Paused 45deg incline 6x4 @165*
Weighted chins 6x4 @+45
Tbar rows 3x12 @+105
BTN press 3x4 @115*

*fake45lb bar

Incline work feels amazing. Weight is lightish because of pause and incline, but intensity still high. Realb is a genius.

BTN press messed up my neck. It's stiff now. Realb is an idiot. Permantently removing that lift. It's now joining side laterals into the permanent locograveyard. Squats not there yet, but close.