Two Plus Two Publishing LLC
Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 10-25-2017, 05:28 AM   #176
kaby
Carpal \'Tunnel
 
kaby's Avatar
 
Join Date: Jan 2007
Location: captain of team fold
Posts: 6,230
Re: TCfromUB's [power]lifting & climbing log

yeah it could be dumb, was just an illustration of how unimportant lower body strength is (and how weight is so important)
kaby is offline   Reply With Quote
Old 10-26-2017, 06:05 PM   #177
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

After countless PM's and emails from T-Nation asking when the new program is gonna drop I've finally finished it.

https://docs.google.com/spreadsheets...it?usp=sharing

----------------------

10/25
Got outside, sent a new 5 that stuffed me last year. Got stuffed on this slabby 4, and a powerful 7. Man 7s are hard.

10/26
SQ 4x6x275
RDL 2x8x225
Low back was not having it. 7/10 but it goes away. Like its 0/10 15 min later. Overactive? Idk. Just felt like poo and called it quits. I'm not sure if I'm getting some anterior pelvic tilt or my ass has just gotten bigger.

Climbed a bit.
TooCuriousso1 is offline   Reply With Quote
Old 10-26-2017, 11:54 PM   #178
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

Eh, I think what's going on is I'm getting some hyperextension and leading with my chest out of the hole. I don't know why it's all the sudden happening. Could be sitting a bit far back in my hips. My breaths haven't felt great. The last videos I posted looked and I remember I wasn't really feeling **** in low back then, noted.

If it's not one thing it's another! Tough game. Gotta keep grinding and learning though.
TooCuriousso1 is offline   Reply With Quote
Old 10-27-2017, 05:15 PM   #179
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

10/27

OHP 4x6x110

DB flat, 4x7x75

Heavy rows 4x5x210 (1st set was actually clean, little english on last reps of other sets). These are closer to yates rows btw. I'd like once a week to be supinated and strict, the other pronated, heavy, and whatever/cheats allowed.

W NG Chins, 5,5,5,4xbw+4, Noice.

BB bench! 2x10x135. Used the 1.5x Biacromial gripth width, ~22in. Supposed to be the best width for un****ing shoulder issues. I mean based on DB I don't really think its the ROM--below 90 that caused issues. Unless it's something with less than 90 in conjunction with the BB bench. I'll go slow and pretty light and see.


I think I'll hop into Week 3 on my new program next week.
TooCuriousso1 is offline   Reply With Quote
Old 10-30-2017, 12:22 AM   #180
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log



This is pretty interesting. Basically once the liver and metabolic enzymes in the gut start for the day they're on a ~12hr clock and start shutting down and not working as well afterward. When you go >12hr you become less insulin sensitive, increased fat, and muscle waste. In mice, when kept on a 9-12hr eating window they saw an increase in muscle mas and endurance. But 2 cheat days a week in mice didn't decrease their results, dunno in humans.
So basically the once you start the clock, including coffee (and I believe diet soda and nicotine since the liver metabolizes these), keep intake within 12hrs except for water.
TooCuriousso1 is offline   Reply With Quote
Old 10-30-2017, 04:53 PM   #181
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

10/30

Yeah so squats seem fixed. I believe it was that--lifting head and chest (disproportionally more) causing too much extension in low back. Low back was a mild 2/10 if that. I think it was done probably in response to some lower bar speed sessions, trying to move it faster. Dunno but

SQ 3x3x310, 6x310 Wasn't really planning the AMRAP, but I was excited my low back was feeling better, and tbh it was more 9.5 than 10 RPE
OHP 4x7x105, 10x105
DL 5x315 was the fastest it had ever moved but resisted the urge and stayed light. 365x5, 385x5
Leg ext 3x10 ss Cable flys 3x10
TooCuriousso1 is offline   Reply With Quote
Old 11-01-2017, 05:16 PM   #182
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

10/31
Climmbed, Got a new 5, but wasn't feeling very strong

11/1
SQ 4x7x260
DB press, 4x6x80, 7x80, improvement there
Sup rows, 5x5x175 ss Lat raises 4x10x15lb
Chins, 2x6xbw+25, was gassed, gg
TooCuriousso1 is offline   Reply With Quote
Old 11-03-2017, 04:37 PM   #183
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/3

DL, 3x2x430, 4x405, felt aight not great or bad.
Rows, 4x5x215, 3 clean each I guess
Chins, 4x10xbw
Leg curls 4x10x130, No GHR at this gym
Cable pulls, 10x160, 8x175
TooCuriousso1 is offline   Reply With Quote
Old 11-04-2017, 03:50 PM   #184
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/4
OHP 3,3,3,4 @130 Was super cruiser, 5th rep was there on 4th set 2x5x120
SQ 4x3x290, cruiser/solid
DB flat, 4x6x80, 3x85, heavy
BB bench, 2x14x145, working it back in a bit, light and light, lets see
TooCuriousso1 is offline   Reply With Quote
Old 11-06-2017, 05:52 PM   #185
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/6
SQ 2x325, 2x330, 2x335, 3x340
OHP 2x8x105, 3x8x100

SQ were lighting RPE than I was wanting, so moved them up, OHP was the opposite.

DL 5x405. Was trying to do some conv block pulls but couldn't get anything in the gym to work how I was wanting it.

Chins, 10,10,10,8 easy, easy, death, death

Yield me 1rm EST 374 SQ, 472 DL.

Oh yeah, no shoulder pain from benching the other day. I really doubt that 145x14 wouldn't cause pain but like 185x5 would, so I'm hopeful.

I'm kinda coming to the opinion that 9/10 issues with pain and injuries are caused and can be fixed by form adjustments/improvements. And not i.e a tight psoas that needs foam rolling and crap like that.
TooCuriousso1 is offline   Reply With Quote
Old 11-08-2017, 06:15 PM   #186
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/7
Climbed indoors, felt pretty decent.

11/8
BW: 186.8

DB press 5x5x85
SQ 5x8x255. Haven't been enjoying higher rep sets. I mean it's light and legs were powering through np but just a bit sluggish. I guess that use 2 energy systems?
Chins 4x5xbw+45, cool, first time I've gotten that in a while. Took 4min rest.
Lateral raise 4x8-12x20lbs
BB bench 5x165, 5x175. Felt good and really light. Lets see tomorrow. If no pain, gonna fire it up.


In a perfect world I weigh 190-192, squat 405, pull 495, and make a little run on BB bench, in Feb, then cut.
TooCuriousso1 is offline   Reply With Quote
Old 11-09-2017, 06:33 PM   #187
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/9
Climbed.

Unfortunately had the pain return in my shoulder . Mild but there. Could feel it some climbing which was happening before, more significantly.
So we know its related to, at least in a some way, a certain weight/intensity.
TooCuriousso1 is offline   Reply With Quote
Old 11-10-2017, 05:43 PM   #188
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/10

DL 1x445, 1x455, 2x1x465. Prob about all that was there. I wasn't feeling much pop off the floor. There is something subtle form wise where there is significant difference in the amount of pop I get off the floor. Low back tightness np. Lockouts were also plenty strong.

OHP 3x135, 2x140, 2x2x145, 1x155. Whenever I've missed a press it failed to get above like 50% ROM. On the 155 I actually had enough to get to 75% np and then lockout was the most challenging part. It was a fine lift and not overly grindy, just noting the difference.

Sup Rows, 5x 8,8,8,7,6 x 175

Leg Curls (no GHR there) 4x8-10x145

Last edited by TooCuriousso1; 11-10-2017 at 05:52 PM.
TooCuriousso1 is offline   Reply With Quote
Old 11-11-2017, 03:41 PM   #189
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/11
SQ 300x3 (flet a bit much for this day), 3x3x290
DB flat press, 85x6,6,6,5 75x6
Chins bw 10,9 ouch, called it.

Having a slight twinge in my right adductor. Nothing bad just been nagging a bit lately.
I've been around 3k calories for the past 7-10 days because I was a little concerned how much my weight was up in the last month or so @ 3.3k. I can def tell a recovery difference. Prob will eat some more this weekend.
TooCuriousso1 is offline   Reply With Quote
Old 11-11-2017, 07:35 PM   #190
johnnycarson
adept
 
johnnycarson's Avatar
 
Join Date: Feb 2010
Posts: 883
Re: TCfromUB's [power]lifting & climbing log

Sick DL. Conventional I assume?

Also, did you like running that N-suns program: I was thinking about running it when I get back to the gym to get my numbers back up.
johnnycarson is offline   Reply With Quote
Old 11-11-2017, 08:04 PM   #191
Montecore
RPElf = +EV
 
Montecore's Avatar
 
Join Date: Mar 2011
Location: On my fainting couch
Posts: 75,705
Re: TCfromUB's [power]lifting & climbing log

+1 on the DL . . . Great stuff.
Montecore is offline   Reply With Quote
Old 11-11-2017, 08:09 PM   #192
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,198
Re: TCfromUB's [power]lifting & climbing log

Sick, nice!
FloppyJ is offline   Reply With Quote
Old 11-11-2017, 11:30 PM   #193
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

Thanks bros
Quote:
Originally Posted by johnnycarson View Post
Sick DL. Conventional I assume?

Also, did you like running that N-suns program: I was thinking about running it when I get back to the gym to get my numbers back up.
Sumo. I'm actually not sure which is stronger, prob close, but I struggle with keeping low back tight in conv pulls. I find sumo's safer for me.
I thought it was cool but didn't give it a proper enough run. I started having shoulder problems with bench around then but unrelated to the program. Lots of volume!
TooCuriousso1 is offline   Reply With Quote
Old 11-12-2017, 01:04 AM   #194
rAv
veteran
 
rAv's Avatar
 
Join Date: Apr 2010
Location: BKK
Posts: 2,297
Re: TCfromUB's [power]lifting & climbing log

Great DL indeed. Seems much ahead of your pressing. You rocking the chimp wingspan?
rAv is offline   Reply With Quote
Old 11-12-2017, 12:52 PM   #195
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

Obv lol, +3in
TooCuriousso1 is offline   Reply With Quote
Old 11-13-2017, 05:30 PM   #196
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/13

SQ 355x1, 365x1, 375x1, 385x1 Stoked on this PR. I made a minor stance tweek--a litle more narrow (but keeping toes wide). Little less stessful on adductors it seems. Gives me a good depth reference as much chest/stomach touches my legs. Also may give a little extra rebound.

OHP, 5x130, 3x5x125.

Rows 4x5x215 (3 ea clean, english needed on last 2)

Did some paused conv DL hanging with my buddy 2x5x250

Cable flys 4x


TooCuriousso1 is offline   Reply With Quote
Old 11-13-2017, 05:45 PM   #197
loco
Carpal \'Tunnel
 
loco's Avatar
 
Join Date: Jul 2008
Location: Puddle of SALTS nowhere near IEL
Posts: 13,260
Re: TCfromUB's [power]lifting & climbing log

Big squat bro.

So you started lifting 11 months ago and are now squatting 385 and deadlifting 465?

TEACH US

Huge lol at thremp criticizing some of your suggestions at a skinnyfat DYEL.

He comes to h&f and ruins his reputation by being a keyboard warrior.
loco is offline   Reply With Quote
Old 11-13-2017, 09:35 PM   #198
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

Thanks loco bro.

-----------
https://www.strongerbyscience.com/yo...ential-part-2/

Pretty cool article and calcs.

Some of mine;



So SQ and DL are alright efficient, but most likely still some to lots of room.

Some highlights from the article:
Spoiler:
TooCuriousso1 is offline   Reply With Quote
Old 11-13-2017, 10:30 PM   #199
FloppyJ
veteran
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 2,198
Re: TCfromUB's [power]lifting & climbing log

Fun calcs. 15% bf, 66% squat, 52% DL, 59% bench here with only pleasant surprises. I have room to add 381kg to my total and can pack on 20kg of muscle. Obv I didn't click the Olds and WIL options.

Your pushing 80% seems pretty good!
FloppyJ is offline   Reply With Quote
Old 11-14-2017, 07:20 PM   #200
TooCuriousso1
Golden 2017
 
TooCuriousso1's Avatar
 
Join Date: Jul 2008
Location: @TCfromUB
Posts: 6,317
Re: TCfromUB's [power]lifting & climbing log

11/14
Climbed, inside.

Some more thoughts on Bench....
Did a few sets of bench with 135. REALLY focusing on getting tighter and retracted to the max and keeping it retracted during the set. It felt a bit different than how I remember it.

Other relevant factors:
-pain is next day near short head biceps tendon or pec minor tendon... center anterior shoulder
-DB up to 85 is np
-145x14 didn't cause pain
-175x5 did cause pain
-narrowing grip didn't help alleviate pain

I think what's likely been happening is I'm having some anterior-humeral-glide going on due to not retracting well enough and throughout. This would seem to fit the bill.
TooCuriousso1 is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 07:14 AM.


Powered by vBulletin®
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
Copyright 2008-2020, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online