moving up fast with the minimalistic system! I really think it's the best way for basically every strength sport. Not a lot of different exercises, lowish total session volume, highish RPEs, not a ton of sets.
I did start low on purpose to ensure progress and not get stuck too early getting back into the gym after a prolonged layoff. I'm simply regaining previous strength for now.
I'm right about the point where I'm not gonna be able to hit 10s for much longer and probably will be struggling with 5s about 2 months from now - then start messing with resets.
After that I'll be closer to my old strength levels which is when I think it becomes particularly interesting in terms of progress. Really curious to see how that'll go.
As soon as I end up hitting a wall my plan was to switch to 5th Set and profit from that until I die.
Hahahaha, I lolled. Yeah I took a flight to Shanghai for the weekend visiting some old friends. Don't even have any shenanigan stories to share. No prostitute lunch dates, no nipple clamps, no sex dungeons, no airport quickies. I am a shadow of my former self.
Day 1 of the 60day 60min meditation challenge inspired by Naval Ravikant
- Started in peace and ended in frustration
- An hour feels like an eternity
- Constantly struggling with my internet dopamine itch
- No real worries came up, mostly boredom
Guess it's a good time for a first reset. Getting lazy with press and prefer not to bench with a bad shoulder. Maybe I just reset everything to spice things up a little.
Visited a PT, it's indeed the supraspinatus that's bugging me. He said it's because all the small muscles around my scapula are weak as hell and I need to prioritize strengthening them. Also incredibly tight chest and neck muscles which is pulling everything forward.
So kind of what I was expecting and what I've been dealing with forever - but kind of surprised everything is still weak there because I have been doing band pullaparts for years. It just seems that the way I have been doing them is wrong.
The main one is an external rotation band pullapart variation with elbows against the side & palms up, 4x8 3x/day. I had been doing that for a long time but he said I am not targeting the right muscles when I showed him. I have to relax my neck/traps/shoulders as much as I can and move a lot slower and really try to feel the small muscles in my scapula to activate them properly.
He said once I get that down I can worry about implementing more variations.
Also:
Seated neck stretch 3x15s (each side)
Door stretch for chest 3x15s (for 3 different positions each)
Plank on medicine ball for core (as long as I can)
Lol yep and it cost me 100rmb for an hour, equivalent of $14. PRC#1
I'd be surprised there's no such thing in Suzhou though. They're called 康复治疗师 and I think generally do much more traditional type stuff like massage, reflexology, acupuncture, deep tissue work etc.
This guy was pretty young and had a bunch of bands and balls and foam rollers lying around. Before that he was an apprentice of an older chick that charges 3-4x that and spent a lot of time studying in the west.
