been saying this since day 1 son. i got the big .

not sure if i can front squat tomorrow. never have done those, and i couldn't walk today, and all of my body is sore af.

ab wheels > crunches with added weights?

tried getting into the wheel but feel like it's too easy to by default slip into a mode where i'm just rolling it back and forth instead of exercising - probably just need to stick with it and get the muscle memory - otherwise I just prefer crunches using a big weight on my chest because i can't "opt out" so to speak if i just zone out while doing them

Lol crunches, the 90s called.

Ha, got hee.

Still sore. Program calls for front squats today, but i cannot move. Postponing til tomorrow.

Also is this 2 sets of 8 reps or 8 reps of 2 sets? It says to find ur rpe8, then multiply the max by 87%. Also where is the -6% coming from?:

Bench(touch and go) x1 @8, then move to 87%x2x8 (-6%).

done with work. all that walking loosened up my muscles a bit.

going in for today:

Thursday
Front Squat x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)
Bench (touch and go) x1 @8 then move to 87%x2x8 (-6%).
Split Squat x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)

welcome to hell

Man really, looks like no joke. Good luck ABP I hope you are smashing the orange chicken.

there he is ^.^



Thursday

Front Squat x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)
135x11 @4-5
145x11 @7
145x9 @8

2 down sets
135x10 @8
135x11 @8

Bench (touch and go) x1 @8 then move to 87%x2x8 (-6%).
220x1 RPE8-8.5

210x2x8

Split Squat x10 @7, x10 @8, x10 @9 plus 1 down set (load drop)
20x10 @5
25x10 @5
30x10 @5
35x10 @7
35x10 @8
35x10 @9

1 down set:
30x10 @9



well the front squats felt weird af. first my wrists started to hurt. 2nd, i try to keep elbows up, but for that to happen my wrists would hurt more... so on the last set i tried holding the BB with 2 fingers and a bit inward(like im throwing a curveball) which held the BB a lot better. i tried the cross arm, but that just started wobbling everywhere.

bench press i did 8 sets of 2 reps. there is no way i can do 8 reps of 2 sets.

split squats maybe could have gone 50+, but still sore af and new exercise so went kind of light.

my abs are still sore af from tuesday. been sneezing lately and the pain when i sneeze...

Looks like hero is on the right path to gainz city.

You are going to be super sore tonight also. Hope you are getting more than 80g of protein, bro.

Love it. I learned from the best macra coaching. EV.

My right ASS is sore. This program is not that bad. I am just having trouble with finding @6 to start with. So i add 2 more sets early which exhausts me. I was sweatong balls after split squat ls. My roommate came up to me and told me i have the biggest heart in this place.

damn... and this entire time I was actually building a time machine

i don't know what they are called but they have these foam rollers often found in the yoga rooms - rolling your legs, thighs, back etc on those after a workout will do wonders for reducing soarness and criminally neglected by the guys because it's usually associated with yoga - picked it up through biking and the difference is night and day - highly recommend trying it out

Foam rolling a stiff lower back is the stone cold nuts. I'd guess it would relieve most people in the early stages of developing back pain from sitting too much

^

Don't do that.

People developing back pain from sitting too much should be stretching their hip flexors abd trying to sit less, not foam rolling their lower back

Rolling your flexors helps stretch them. It's not a replacement for everything else, it's in addition too



Well, you and beesch are contradicting each other, so which is it

We aren’t contradicting each other, we are both saying to not foam roll the lower back. I said to stretch (and would be fine with rolling) hip flexors. Maybe you think they are the same thing? Your hip flexors go up your thigh, and around the hip to the low back, but if you wanted to stretch or roll them you would do a kneeling hip flexor stretch or roll your upper thighs

Yeah.... Weird gaslight. I have rolled my lower back. You just roll your spinal erectors which is super painful and doesn't do anything other than create lumbar mobility in the short term.

I guess this would be useful if you wanted to create lumbar flexibility, which is like... contortionists. Maybe N1 is gonna s his own d? In which case carry on?

Down with hip flexor rolling, but mobility drills are much more bang for your buck. Rolling is a pretty low end option tbh.

Probably easier to achieve and attain more of his goals to get his d in his own a?

^ No.

1) Continue volcel ways.
2) Sate latent(?) **** desires.

If anything I think these are more important goals that eating orange chicken.

Seems slightly uncharitable to assume by "lower back" I meant a 3x6 chunk of your spine when the lower back extends to the tail bone and would generally include half of your hip flexor group

Maybe a bit of lost in translation going on

That said, I'll concede my point.

coordi,

This sort of half-assed attempt to save face is far more embarrassing than just not knowing what "hip flexor" or "lower back" means in the context of hip rolling.

Also, you don't really roll anything from behind other than glutes, if you were even talking about that.

I don't think you're an idiot or anything. You just got confused on the terminology, dug in and said some weird ****. Chalk it up or not. (pls don't go full loco)

Maybe worst pun ever, but k.

I didnt know ABP had two asses. That's impressive.

Lumbar flexibility is important in golf.