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Old 10-16-2018, 12:13 PM   #776
Holliday
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Re: Holliday's Hot Yoga Thread (pics inside!)

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Originally Posted by downtown View Post
Gym looks great.

Try to support your push presses a little more with your rack position and you should be able to do like 40-50lbs more, based on your press strength, imo.
Thanks, I guess that means more like a front squat rack so I get shoulder registration?

I've been a bit surprised how little I was getting up when going for a single (and how often I wind up hitting an unintended pause just over my head), but haven't looked into it too much since my main focus has been getting in slow eccentrics at about 5% more than the press weight. Now that I'm switching to my "stuff" program of always working in a lightish-heavy single I should probably try to get it to a weight worth screaming over.

The gym's really sweet--worst case as far as crowds just means I'll have to use one of the half-racks or bench in a rack with the Queen's plates. Told me on the way in only things people have gotten kicked out for are denying someone's request to work in and not giving a spot when asked--and literally everyone spots correctly.
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Old 10-16-2018, 12:30 PM   #777
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Re: Holliday's Hot Yoga Thread (pics inside!)

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This is impressive, and nice ratio of 2:1 on the tissue loss.
Thanks! I'm pretty pleased especially since my navel has gone down a little more than 3 inches over that span. My scale actually puts it at 14.5 lbs bf vs 2.5 lbs MM, with the rest water. I guess it's normal to just add water to MM?

Had been debating switching to bulk after a few weeks but the wife has decided to lose weight so the dye is cast to aim for 15% bf level! That's part of the reason for switching to lower-stress RPE 8ish programming.

Have been neglecting logging food for a while, but I am just eating the same foods as when I was and so much of it protein powders & WM chicken that I'm sure it's around 2500 calories with 250+g protein. Now logging wife's intake and...it is kind of shocking how little she can eat to be at a decent deficit (but then that does explain the weight gain problem). Part of that is she just can't be very active, so her base rates have to be at sedentary or worse.
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Old 10-17-2018, 10:47 PM   #778
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Re: Holliday's Hot Yoga Thread (pics inside!)

10/16

1 hour treadmill walking 3.8 mph @6", avg hr 138, ~800 calories

Yoga

10/17 -- 223.6 lbs 20.3% bf


Squat "stuff" (TM 370) + Dips "stuff" + Deadlift "Light stuff"

wu Overhead Squats, Goodmornings, Muscle Snatch, Curls, Kneeling Arnold Press, 30 second paused-squat, Box jumps, Glute-ham raises, clean pulls

HBB Squat 5x230, 4x280 @7, 3x315 @8, 335 @8, 6x3x300 @7.5-8.5,
HBB Heavy Walkouts 3x405x12 seconds
Dips ladder 1->6, 8x+45, 3x+90 @7, 1x+135 @8, 6x3x+90 @8s
Wide Grip Frenchies 2x2xbw, 2x1.2x+45, 2xbw
Incline Dumbell Press 30 deg (52XX) 8x65s, 2x8x70s @8
Snatch Grip Deadlift from 2" Blocks 8x135, 2x6x225
Upright 1&1/2 Rows (various grips) 4x95, 4x4x125
Straight-Leg Deficit (2") Deadlift (Mike T style) 3x6x245


OK, so for this RPE 8 protocol, I need to make the concentric portion as fast as possible. While I generally do that (and never go for any tempo training concentrics) it has not really been my focus and it's clear from this workout that I'm not really used to it. My understanding is concentric speed really doesn't *matter* if you are going to failure anyway, but makes a big difference in how much muscle gets recruited for the job if you are leaving two reps in the tank. So basically *today's* sets to RPE 8 are a bit lighter than my usual sets to RPE 8 for that reason (pushing harder and faster makes it more taxing). I expect I'll adapt while resetting weights a bit and in the meantime I get to watch my recordings feature some losses of balance, some exotic hitches, and some occasional feet coming off the ground on squats (uh...keep a tight grip on the dip station!)

That observation aside, this was a fun workout. I added an additional set of 3s to Squats & Dips because I had to run out after the 3rd set for about half an hour and it seemed like maybe that would cover the extra rest.

Today on Dips I learned at +135 explosive concentric I can feel my chest wanting to split open. I've found locking my knees and registering my heels on the ground for the low point lets me fire up under control without the exaggerated mechanical torque in my shoulders and elbows--kind of like a pin press. Not sure if that calls for a unique name or already has one.
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