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mwarren

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Everything posted by mwarren

  1. Jim didn't want to train today because she was at her friend's playing makeup all night. I went and did my squats. I'll do the rest with her tomorrow. Kim decided that I can start getting my squats going again. Slight program modifications. Today I just built up to 225x5 with probably 4 build-up sets on comp squats. No pain. Shut it down there because there's no reason to jump right into things. I think the GMs have kept my ability to squat at least low 400s so I'm not worried about that. Full squats on Mondays, front squats on Wednesdays, and comp squats on Fridays. That way I'm only squatting heavy once per week and getting hypertrophic stimulus for my quads throughout the week. Heavy GMs will stay in on Monday to maintain proper breathing/bracing with heavier weight.
  2. I've been wanting to debate someone on hip thrusts. I'm pro Duffin in this regard. We'll, I can't say that. I'm pro-me but his thoughts almost exactly line up with mine. I definitely think of them as an effective exercise, and a compound movement, and one that does reinforce a lacking functional pattern. They're just not a replacement for Tier 1 shit.
  3. mwarren

    Kimbo's PR Log

    Is Lu one of your cousins? I'm not kidding when I say this: I was offered a percentage for referral of clients for stem cell therapy in Mexico. Cheap, so long as you don't think about how they probably harvested the cells. So shady on so many levels. I knew there was a reason I stopped using that source years ago. 1)either they take the money from the clients and give nothing in return, or 2)this is seriously happening on a larger scale than we imagined lol So, want to get those shoulders feeling a little younger?
  4. It just be like that sometimes. Other than needing to rotate it out to regain stimulus, change loading pattern, or add/subtract building/accessory movements, that is.
  5. mwarren

    Kimbo's PR Log

    I admit it needs to be rather personal but I guess that's the point. Subjective feels to regulate fatigue. I know for me, if my bar speed slows down, I just hit RPE 8 (on an 8-12 rep set). Few other personal indicators. It's hard finding a better way to communicate a lot of factors with a coach, though. I know what you're getting at, I just don't have all that great of an answer for you. IS THIS WHAT YOU WANTED ­čść
  6. WEEK 13- MAINTENANCE/SQUAT REBUILD- DAY 2 EVERYTHING REP 7 WITH NO BACKOFF SETS FOR NOW Rehab. BFR Leg Extension (controlled reps) 70x32 30s rest 70x16 30s´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐ rest 70x14 A. Goblet Squat full depth with comp stance, controlled reps 20x15 70x15 25x15 B. Deadlift 8-12´╗┐ reps 1-0-X-1, reset reps Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 335x11 RPE 7.5 C. Competition Grip Bench Press 1x5 @ RPE 7-8 275x5 RPE 7 D1. Overhead Press 5 reps 1-1-X-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE´╗┐´╗┐´╗┐´╗┐´╗┐ 9-9.5 again 155x5 RPE 6.5 D2. Wide Grip Pullup 5 reps 1-1-X-1 Do one set @ RPE 9-´╗┐9.5, then drop the weight 10% and do sets until you hit RPE´╗┐ 9-9.5 again BW+45x5 RPE 7´╗┐´╗┐.5 E. Face Pull 30x20 My hook grip lasted all but 2 reps on the DL. Yesh.
  7. mwarren

    Kimbo's PR Log

    I guess in simpler terms...an RPE 9 means a rep is left in the tank. RPE 9.5 means that last rep you did was all you could have done. And your last rep was probably entering grinding territory. So that little difference in RPE is from not grinding to grinding, which drastically effects CNS. That's why a lot of guys talk about working in the 90% range mostly and not going over very often. You get the same strength gains at 90% with much less neutral fatigue than 95%. But, it's important to reach higher exertion levels sometimes for practice and gaining other abilities. It's just so much more draining that you need to be careful with how much volume you try to do at that level.
  8. Started doing light stuff at home again. I don't want to call it feeder work or rehab or prehab or pump work or motor learning or mobility work because these sessions can be any and all of them. I shall simply call them "extra workouts." The main priority is to address a weak link that can be aided with work that is 1)minimal in exertion 2)minimal or negligible in fatigue 3)high in benefit vs resources used My goals for extra workouts: 1)keep pec stimulated and mobile 2)keep quads mobile/tendon healthy 3)get hips open 4)address postural deviations 5)pump areas that aren't prioritized in training cycles So today, Extra Workout: Banded shoulder dislocates 2x15 Sumo squat stretch dynamically to couch 2x15 DB supine curl 10lbs x20x2 Pushup on knees 2x15 So it'll be just that with different movements or stretches. Probably less than that usually. It needs to help, not hurt.
  9. That sounds like a good idea. And it really does help having phases with something of greatest importance in mind.
  10. mwarren

    Kimbo's PR Log

    I have the same drop-off after an rpe 9.5. But not with an rpe 9. Big difference that .5 makes
  11. WEEK 13- MAINTENANCE/SQUAT REBUILD- DAY 1 EVERYTHING REP 7 WITH NO BACKOFF SETS FOR NOW Rehab. BFR Leg Extension (controlled reps) 65x33 30s rest´╗┐´╗┐ 65x18 30s rest´╗┐´╗┐ 65X15 A. Low Bar Goodmorning, 1x5 @ RPE 7-8 340x5 RPE 7.5 B. Low Bar Back Squat to Parallel, 5 reps, 1-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐´╗┐ RPE 9-9.5 again 45x15 95x15x2 D1.Competition Bench Press, 5 reps 1-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit ´╗┐RPE 9-9.5 again 295x4 RPE 7.5 I felt really good and wasn't sure what my RPE 7 would be. Guessed a little high but I stopped the set early to keep the RPE down. D2. Coan Row 5 reps 1-1-X-1: Do one set @ RPE 9´╗┐-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 315x5 RPE 7´╗┐´╗┐ E. DB Bench for time 22.5x60sec x2 Just a lil sum sum to get some blood in there since I have Jamie doing these to build a pressing foundation. Probably should have done some face pulls. I'll make sure to stop neglecting them. Today I got my certification for passing the state insurance liscencing exam. I think I over-studied. Ironically, I also got a voicemail during the exam from my first employment choice to set up an interview. I called and emailed back. Hopefully that will take place soon. So, you could say that following through on my plans worked out one way or the other. I really need to nail this interview, though. I think I have a lot more to offer them than other applicants due to the nature of the job and my ability to regurgitate knowledge on the topic.
  12. mwarren

    Diet 2019

    Fucking liar
  13. mwarren

    Diet 2019

    I shit thrice daily, all of them abundant and pleasuring to my prostate. And yet, never harsh or watery. Be jealous.
  14. mwarren

    Diet 2019

    Castleberry autistic boom
  15. mwarren

    Diet 2019

    Also, I do take a Tbsp of fish oil every couple days. I take Vit D and calcium. Maybe a joint supplement. Wouldn't waste my money on anything else because according to my bloodwork, I ain't deficient in SHIT. I'll see if I can post my next one (if I can get a copy from my doc after he gives me the results). Vit D builds up over time and I have tip top levels now (and honestly feel better in a lot of ways) ever since I got a script for the good stuff. So yea...boom
  16. mwarren

    Diet 2019

    Well, I'm definitely having success recently on this "lean bulk" type diet I suppose. I go for lower protein. That is, I probably get around 1g/lb LBM most days. I don't go out of my way to get extra protein in. It is incidental in trying to keep my meals well-rounded, I suppose. For my purposes, more protein would make it impossible for me to get enough calories in. Generally between 3500-5000 kcal per day depending on activity level. And, I am a hyper MF. So even while unemployed I am running around doing shit probably much more than the average person. I probably burn more calories than most athletes my size, too, because I honestly don't stop moving. I don't even sit down when I watch TV. When I'm watching YouTube, on the forum, studying, etc I'm always doing something else at the same time like cleaning or fixing things or tinkering with the yard or whatever. Just thought I should explain my calories because I am not exaggerating, nor is it unjustified. And I'm not a freak of nature with a magical metabolism. I move around. A lot. Always have. So, at 209lbs currently, approx 16% bf, I eat something similar to the following but always different: -Breakfast 2 shots of ACV Protein pancakes with butter, pb, maple syrup Glass or 2 of whole milk -Snack 3 pieces of pizza Juice/Dr. Pepper -Lunch Taco Soup Potatoes Whole milk Piece of fruit -Snack 2-3 bowls of rice based cereal -Workout EAAs+CM+Gatorade powder (got a bunch for cheap) -Dinner 2 Bagel sandwiches with butter, turkey, cheese, brown mustard Veggies w/pickle Soup Whole milk -Snack (if possible) Little Debbie or dark chocolate Whole milk (I finish the jug I started that morning) So we are on a budget and the meals that Jamie cooks me are usually big pots of beef containing soup or stew. Other than the beef, the only other meat I get is from sandwiches, if I have them at all that day. I get most of my protein from cheese, milk, and probably potatoes. I have a fair amount of eggs for breakfast some days. My carbs are probably the majority of my calories, but I'm not sure. I like being full of carbs. Plump biceps and such. I get more than enough fat, too, so I really have no worries of any deficiencies. I keep the fat higher from the whole milk and butter because it doesn't require a lot of stomach space and gets my calories high enough. I have zero, I mean ZERO digestive issues or bloating. I think I've finally found a great diet for me. I'd like to have another meat source ideally, but I just don't have the stomach room or money for it. If I have to choose where to spend my money, it'll be on more Fairlife whole milk than anything else. And I have all this dairy and feel great after having so many issues in the past. 1)buy QUALITY WHOLE MILK 2)have a fruit and veggie everyday 3)have some fermented or pickled food at least every other day 4)choose rice or other easily digestible carbs over whole wheat or whatever. I'm not anti-grain, but am realistic about how much of it my stomach can take on a day. Rice doesnt bloat you. 5)don't use protein powder all the time 6)be fixed Long-winded, but you're fucking welcome. I've given everything an earnest try and this is the one right here.
  17. mwarren

    Food Finds

    I use this. And make it with Fairlife and an egg. The only problem with these mixes (there's 2 other similar brands I've seen/tried) is that they are a little dry no matter how you try to change the ratios. Only thing I can find to make it have the right mouth-feel is to put loooots of butter on them. But hey, whole grains, quality and varied protein sources, easily digestible carbs (with maple syrup), and a very good fat profile. If it ends up being 50% fat, so be it.
  18. mwarren

    Food Finds

    I was trying to think of a way to get some mushrooms in my diet. Bingo.
  19. WEEK 12- MAINTENANCE/SQUAT REBUILD- DAY 3 EVERYTHING RPE 7 WITH´╗┐´╗┐´╗┐´╗┐ NO BACKOFF SETS FOR NOW´╗┐ Rehab. BFR Leg Extension (controlled reps) 85x30 30s rest´╗┐ 85x15 30s rest´╗┐ 85X12 A. Low Bar Goodmorning, 5 reps 1-1-X-1 @RPE 7-8 335x5 RPE 8 Might switch these to high bar/higher rep GMs next week and leave the low bar for Monday. I can see these causing an issue if I go heavy twice in a week. B. Low Bar Back Squat, controlled tempo 75x15x2 C1. Narrow Grip Bench Press, 5 reps, 1-X-1-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, do a flye stretch like you did on Day 1 using dumbbells 265x5 RPE 7 Good gains on the CG from the groove kicking in C2. Pendlay Row, 5 reps 1-1-X-1 (make most of the eccentric the top portion as you lower it) Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, stretch your back out in the power rack for at least 1 minute 205x5 RPE 4? 245x5 RPE 8? Too light then too heavy I'm supposed to have an interview with Pfizer next week, date still tbd. I also have my liscencing exam for life, accident and health insurance on Monday. I wish I knew I had the Pfizer job on lock so that I didn't have to deal with the other stuff. The amount of shit I've had to commit to memory the last 2 weeks is...absurd. My squats feel better but my knees are still feeling like a rusty door hinge. Pain isn't bad right now, but still there. I know that they're going to hurt until the tendon is stronger and I'm going to have to put up with a degree of pain in order to rehab correctly. It's just sucks. But whatever. Done crying.
  20. I've had a lot of similar fuckery happening to me lately. Wanna move in with me and be bums together?
  21. Because you've probably used acidic analytes without buffering the solution in the past and had perfectly fine peaks in your results. Then had a brain fart. Christ, I dunno. But did you hear anything?
  22. Probably more shit than I get done in a 90min workout lol
  23. WEEK 12- MAINTENANCE/SQUAT REBUILD- DAY 2 EVERYTHING REP 7 WITH NO BACKOFF SETS FOR NOW Rehab. BFR Leg Extension (controlled reps) 70x30 30s rest 70x15 30s rest 70x15 A. Low Bar Back Squat to Parallel (controlled reps) 45x15 65x15x3 B. Deadlift 8-12 reps 1-0-X-1, reset reps Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again 335x10 RPE 8 C. Competition Grip Bench Press 1x5 @ RPE 7-8 275x5 RPE 7 D1. Overhead Press 5 reps 1-1-X-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE´╗┐´╗┐´╗┐´╗┐´╗┐ 9-9.5 again 175x5 RPE 9...whoops. Forgot to stay at RPE 7 but I doubt the one lift will F my recovery up too much since it's the pec tendons that need to regulate D2. Wide Grip Pullup 5 reps 1-1-X-1 Do one set @ RPE 9-´╗┐9.5, then drop the weight 10% and do sets until you hit RPE´╗┐ 9-9.5 again BW+35x5 RPE 7 My quads got pretty fucking pumped from those leg extensions. <--LOL
  24. lol I actually cannot bench without an arch anymore because of the angle of the pec tear. I just use minimal arch that does the trick so I don't hurt my back repeatedly. Save the ultra arch for the special days.
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