Who doesn't?

I'm just worried no one will find mine before I'm dead. We can't stand for this global conspiracy where coroners hide all of the adhesions they find.

When I was a neophyte in the H&F game and tried researching the internet to see if adhesions were a thing, I was astonished that there wasn't even a wikipedia article explaining the theory, much less a WebMD or something. Homeopathy has an article with 340 references, by comparison.

There's no wikipedia article explaining what an adhesion is (outside of a surgery context), ART gets the tiniest footnote in the massage article, and MFR has a barely stub written about it.

I have seen multiple studies where SMR improves joint ROM. Good enough for me.

It takes 5 minutes 2x per day anyway and there is some pain relief.

Real.

Okay fine but why use faux-scientific terms about the physiology? Why not just say I'm massaging my quad with a tennis ball to temporarily boost my knee rom so I can squat to depth for 30 minutes?

Who cares about wording? You guys criticize him too for saying the lats are primary movers for the bench press when he clearly means primary stabilizers and in his opinion just as important as chest musculature in order to move big weights.

This may be a shock to you, but this is a forum chock full of aspie nits. I include myself, of course.

But even setting that aside, I think that clearly and accurately expressing one's thoughts is a good thing.

loco is on probation in this log. No one even mentioned cha, not sure why he's being brought up. loco is just on an epic tard streak lately. no offense. happy new year.

1/2/18: wk1 day 1.5

Squat:
345x1
385x1 @7
315x6x3 @7,7,7

Bench:
185x1
205x1 @8.5
175x6x4 @7, 8, 9, 9.5

Muscular endurance sucked here.

1/3/18: wk1 day 3

Exercise Bike: 25 mins, HR ~135bpm
Lat pulldowns: 7 mins
hammer curls: 4 mins

saw a dude just no frills, not amped at all, just relaxed as could be, bench 315x5 then 335x5. pretty cool.

I totally understand noting the exercise bike in minutes. Not sure what the lifts mean in minutes?

Got a new Safety Squat Bar at my gym; has a more gentle angle and handles further ahead. I have to admit it feels way, way better.

Just slappy GPP work. Just set a timer and do a movement with easy enough weight to be able to reasonable sets of 10-12 every 45-60s or so.

I guess at some point I'll actually track weight/reps/sets but for the first few weeks I'm basically treating it as "doing something". Shouldn't really hamper recovery or anything.

1/4/18: wk1 day 4

Press:
140x1 @6
155x1 @8
135x6x4 @8, 8, 8.5, 9

Squat:
345x1 @6
385x1 @8
315x6

didn't want too much volume today. Legs still sore and adjusting to volume, plus lots of shoveling today. Weather is nasty.

1/4/18:
pm workout: 3 hrs shoveling 18"-36" of snow. PWO meal of pancakes, milk, and whey protein.

1/5/18: wk1 day 5

Airdyne:
10min warmup
HIIT: 30s sprint/90s slow pace x4
5 min cooldown

This was supposed to be tomorrow but got out of work late so I'll DL and bench tomorrow.

12/6/18: wk1 day 6

DL:
405x1 @6
455x1 @8.5
365x6x3 @6.5, 7, 7

Probably too light.

2ct Bench:
185x1 @6.5
200x1 @8
175x5x4 @7.5, 9, 9.5,9.5

Lol. Why.

45deg back raise:
3x10

1/8/18: wk2 day 1

Squat:
355x1 @6
395x1 @8
355x4x4 @7.5, 8, 8, 8.5

last rep last set got a bit forward.

Press w/o belt:
145x1 @6.5
155x1 @8
140x4x5 @7, 7.5, 8, 8, 8

2 min rest. In a bit of a rush. solid.

Even if we assume that foam rolling improves flexibility there are much better ways to go about that. (Static stretching)

Its like seeing a chiro... why? There is literally nothing they do that a medical doctor doesn't do significantly better.

That being said, it feels kinda nice to roll on a plastic pipe so I do it on occasion as well.

1/9/18: wk 2 day 2

Bench:
185x1 @6
205x1 @8
185x4x6 @7.5, 7.5, 8, 8, 8.5, 9

DB Row:
65x10x4

DB Incline:
65s x8x2, x6

RDL:
225x5x2, x3

RDLs were gonna be 275x8x3 but SI felt a little off so just kept it light and quit last set cuz still had some discomfort. Nothing major.

1/10/18: wk2 day3

Ex Bike: 25mins

Some abs bs

1/11/18: wk2 day 4

Press:
140x1 @6
160x1 @8
145x4x6 @8, 8.5, 8, 8, 9, 9

started off feeling heavy but tightened my setup up and things improved.

3-0-3 Tempo Squat:
345x1 @6.5
365x1 @8
295x6x3

new contender for woat exercise. brutal. Last rep on last two sets weren't great.

Seated DB Press:
40s x10x2

too light but couldn't find 50s and I was running late anyway.

1/12/18: wk2 day 5

DL:
405x1 @6
455x1 @8.5
405x4x4 @7.5, 7.5, 7.5, 8

2ct Bench:
165x3 @6
175x3 @7
185x3x3 @8, 8.5, 9

Lotta discomfort in my upper arms for this. Prob something off in my squat grip.

45deg back raise: 10x2

1/13/18: wk2 day 6

Airdyne:
10 min warmup
30s sprint / 90s slow x4
9:30 cooldown

1/15/18: wk3 day 1

Squat:
365x1 @6
405x1 @8
345x5x4 @7.5, 7.5, 7.5, 8

Felt pretty good. Slight tweak of something in my right glute/ham insertion area. Prob need to do a few more warmup sets as this is the 3rd or so time in the past few weeks something like this occurred. brb 30min pwo voodoo bandz action.

Press w/o belt:
140x1 @6.5
155x1 @8
130x5x4 @7, 7.5, 8, 9.5

I was keeping rest to 2 mins but last set just felt like aids. Intended to 5 sets but benching tomorrow, lifting in afternoon/early evening then a.m. tomorrow, plus such an AIDS set so just decided to call it.

RDL:
315x10x2

Fine but cyst in my left palm feels no bueno now.

don't normally get too bummed when celebs die, got a tad bummed when Petty died, but this one def bummed me out. RIP.

1/16/18: wk3 day2

Bench:
185x1 @6
210x1 @8.5
180x5x5 @ 7.5, 7.5, 7.5, 8, 8.5

DB Rows:
70x10x4

DB Incline:
55s x10x3

Face pulls: 4x15

my arms hurt

Elbows?

Not really. Little bit of tendinitis but the discofort is more on the outer arms near the shoulder and through the bicep.