For Your Health (a hunk's log)

A place to track your progress, or lack thereof

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SnakePlissken
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Re: For Your Health (a hunk's log)

#2861

Post by SnakePlissken » Tue Jan 24, 2023 11:05 am

broseph wrote: Tue Jan 24, 2023 6:03 am
SnakePlissken wrote: Tue Jan 24, 2023 4:19 am How is the Hanley fatigue metric working for you? I tried implementing it a while back and didn't really get much out of it, but I think I also ditched it too quickly.
It has worked well for me (in the way I’ve implemented it) but there some caveats;

I’ve only used the metric within my interpretation of Hanley’s high volume low fatigue programming model.

You have to find the numbers that work for you, and each lift is different. Each lift is repeated every ~3 days for me, and I’ve found I need 500+ (Sometimes up to 700) for bench sessions at this frequency, but only 300-400 for squat. Deadlift is almost always low volume for me, and I squat and deadlift on the same day, so squat + deadlift = 500+. The only time I take a “light day” is to freshen up in the session before my planned 1-3RM.

The really important part, however, is volitional speed. I don’t think the high volume low fatigue model works with lower intensities (65-75%?) unless every rep is explosive. Every time I stall on this model, I realize I’ve been “going through the motions” and being lazy with the lower intensities.
That sounds really reasonable. I remember one of my biggest issues was whether to consider deadlifts a "lower" lift or not. May need to go back and recalc my old figures with them combined instead.

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broseph
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Re: For Your Health (a hunk's log)

#2862

Post by broseph » Tue Jan 24, 2023 1:53 pm

SnakePlissken wrote: Tue Jan 24, 2023 11:05 am
broseph wrote: Tue Jan 24, 2023 6:03 am
SnakePlissken wrote: Tue Jan 24, 2023 4:19 am How is the Hanley fatigue metric working for you? I tried implementing it a while back and didn't really get much out of it, but I think I also ditched it too quickly.
It has worked well for me (in the way I’ve implemented it) but there some caveats;

I’ve only used the metric within my interpretation of Hanley’s high volume low fatigue programming model.

You have to find the numbers that work for you, and each lift is different. Each lift is repeated every ~3 days for me, and I’ve found I need 500+ (Sometimes up to 700) for bench sessions at this frequency, but only 300-400 for squat. Deadlift is almost always low volume for me, and I squat and deadlift on the same day, so squat + deadlift = 500+. The only time I take a “light day” is to freshen up in the session before my planned 1-3RM.

The really important part, however, is volitional speed. I don’t think the high volume low fatigue model works with lower intensities (65-75%?) unless every rep is explosive. Every time I stall on this model, I realize I’ve been “going through the motions” and being lazy with the lower intensities.
That sounds really reasonable. I remember one of my biggest issues was whether to consider deadlifts a "lower" lift or not. May need to go back and recalc my old figures with them combined instead.
Yeah, I like to call deadlift a back lift when I'm doing Push Pull Legs, but actually run Push Legs Pull.

In a bro split, I like deadlift on back day but keep some distance between back and leg day.

In the Hanley 12-session template which was originally called a 3-week template, you have 4 sessions per week and you bench at every session and alternate between squat and deadlift, using reasonable volumes for each lift.


What I'm doing now has organically evolved after a hypertrophy block and seems to be working (e1RMs keep going up and I feel pretty swoll).

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Re: For Your Health (a hunk's log)

#2863

Post by broseph » Tue Jan 24, 2023 2:11 pm

1/24/23

Bench 335x1, 245x10x7
(90%, 65%, H=671)
My man breasts are engorged with muscle milk.

Landmine Row 155x4x10

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SnakePlissken
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Re: For Your Health (a hunk's log)

#2864

Post by SnakePlissken » Tue Jan 24, 2023 3:48 pm

broseph wrote: Tue Jan 24, 2023 2:11 pm 1/24/23

Bench 335x1, 245x10x7
(90%, 65%, H=671)
My man breasts are engorged with muscle milk.

Landmine Row 155x4x10
Damn hell of a bench session. Also trying to go up a cup size with the man breasts.

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Renascent
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Re: For Your Health (a hunk's log)

#2865

Post by Renascent » Tue Jan 24, 2023 8:02 pm

SnakePlissken wrote: Tue Jan 24, 2023 3:48 pm
broseph wrote: Tue Jan 24, 2023 2:11 pm 1/24/23

Bench 335x1, 245x10x7
(90%, 65%, H=671)
My man breasts are engorged with muscle milk.

Landmine Row 155x4x10
Damn hell of a bench session.
Seriously. Jesus Christ.

I'm jealous.

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cgeorg
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Re: For Your Health (a hunk's log)

#2866

Post by cgeorg » Wed Jan 25, 2023 4:46 am

broseph wrote: Tue Jan 24, 2023 1:53 pm Yeah, I like to call deadlift a back lift when I'm doing Push Pull Legs, but actually run Push Legs Pull.
When programming for myself I consider both squat and deadlift to be both leg and, more importantly, low back stress. I also pretty much only low bar squatted, and I really like SGDLs, so those have a good bit of overlap. If your variations are split to be more quad focused for squat and higher hipped for deads they're probably more separate than they played out for me.

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Re: For Your Health (a hunk's log)

#2867

Post by broseph » Wed Jan 25, 2023 8:19 am

@SnakePlissken & @Renascent,
Image

@cgeorg That’s a bingo

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Re: For Your Health (a hunk's log)

#2868

Post by broseph » Wed Jan 25, 2023 2:09 pm

1/25/23

Everything E2MOM today.

Seated DB Press 55x4x8

Supersetted:
Incline DB Curl 25x4x12
Incline Tricep Press 118x4x12


Musings: Even after skipping cardio in favor of extra sleep this morning, I'm feeling quite tired. I also suddenly realized I've been hitting it pretty hard for a few months, and the only deload I've taken was when I had the black lung, which probably doesn't count as decreased stress. Usually life has a way of imposing its own deloads, but my schedule has just been so gotdang'd consistent lately.

Maybe I could just eat more.

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Re: For Your Health (a hunk's log)

#2869

Post by broseph » Thu Jan 26, 2023 2:57 am

1/26/23

Titan Bike x4:
3:30 on
1:00 off
~23.0 mph?
12.5 Cal/min

The end of session speed numbers were way off for some reason. Who cares.

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Re: For Your Health (a hunk's log)

#2870

Post by broseph » Thu Jan 26, 2023 2:03 pm

1/26/23

Squat 295x5x5
(70%, H=278)

Deadlift 435x4x1
(87%, H=236)

Barbell Hip Thrust 145x5x5
After a couple sessions, I think I've gotten the hang of these, as they have become ballistic. Time to take a decent weight jump. (lol but not too much I just want to get toned)

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Re: For Your Health (a hunk's log)

#2871

Post by broseph » Fri Jan 27, 2023 2:42 pm

1/27/23

Bench 280x8x4 (E2MOM)
(75%, H=512)

Chins BW+100x2x5, 3x4.5 (chin probably didn't clear the bar)


Musings: I have this thing where if there's enough snow to shovel when I wake up early for cardio, I shovel the snow instead of doing cardio. This morning I was finally able to enact said policy. For your global warming.

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augeleven
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Re: For Your Health (a hunk's log)

#2872

Post by augeleven » Fri Jan 27, 2023 5:14 pm

broseph wrote: Thu Jan 26, 2023 2:03 pm I just want to get toned
Hope you are going for an oldey timey sepia tone with fake film degradation.

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Re: For Your Health (a hunk's log)

#2873

Post by broseph » Sat Jan 28, 2023 8:52 am

augeleven wrote: Fri Jan 27, 2023 5:14 pm
broseph wrote: Thu Jan 26, 2023 2:03 pm I just want to get toned
Hope you are going for an oldey timey sepia tone with fake film degradation.
What about that weird dirty/shadowy filter people use on gym selfies to make it look like they have more definition?

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Re: For Your Health (a hunk's log)

#2874

Post by broseph » Sat Jan 28, 2023 9:57 am

1/28/23

Bodyweight 190#

Press 185x1, 190x1, 195x0. For your bodyweight overhead press.

Seated DB Press 55x4x8. These were... easier compared to doing them without the barbell press primer?

Supersetted:
Incline DB Curl 25x4x12
Incline Tricep Press 118x4x12


Musings: For some stupid reason I find myself missing the overhead press. Since I'm doing this upper body bro day anyway, I figured I could add a barebones 5/3/1 overhead press to the session. Today was just a 1RM for baseline.

This will be the first time I've ever implemented 5/3/1, and in fact am doing so only because I finally read up on it after hearing about it for decades.

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Re: For Your Health (a hunk's log)

#2875

Post by SnakePlissken » Sat Jan 28, 2023 4:10 pm

broseph wrote: Sat Jan 28, 2023 9:57 am 1/28/23

Bodyweight 190#

Press 185x1, 190x1, 195x0. For your bodyweight overhead press.

Seated DB Press 55x4x8. These were... easier compared to doing them without the barbell press primer?

Supersetted:
Incline DB Curl 25x4x12
Incline Tricep Press 118x4x12


Musings: For some stupid reason I find myself missing the overhead press. Since I'm doing this upper body bro day anyway, I figured I could add a barebones 5/3/1 overhead press to the session. Today was just a 1RM for baseline.

This will be the first time I've ever implemented 5/3/1, and in fact am doing so only because I finally read up on it after hearing about it for decades.
Hoe Lee Shit BW OHP has gotta be a good feeling

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broseph
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Re: For Your Health (a hunk's log)

#2876

Post by broseph » Sun Jan 29, 2023 10:14 am

SnakePlissken wrote: Sat Jan 28, 2023 4:10 pm Hoe Lee Shit BW OHP has gotta be a good feeling
I think the bench maintains the press pretty well. Now I'm wondering why I wanted to start pressing again in the first place...

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Re: For Your Health (a hunk's log)

#2877

Post by broseph » Sun Jan 29, 2023 11:53 am

1/29/23

Squat 315x5x4
(75%, H=320)

Banded Landmine Goble Squat 155x3x20

Barbell Hip Thrust 155x4x8


Musings: It only suddenly occurred to me that for landmine rows, I don't include the weight of the bar in my notation. But I do with landmine squats. Probably because I thought adding the bar weight to the rows might be cheating, but logging a squat as 45lbs was unthinkable. Now I don't know what to do (probably squat more weight).

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Re: For Your Health (a hunk's log)

#2878

Post by broseph » Tue Jan 31, 2023 3:01 am

1/31/23

Titan Bike
25:00
19.6 mph
8.7 Cal/min

Fighting a cold so I took it easy.

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Re: For Your Health (a hunk's log)

#2879

Post by broseph » Tue Jan 31, 2023 2:43 pm

1/31/23

E2MOM on everything;

Bench 320x1, 262.5x10x5
(85%, 70%, H=600)

Landmine Row 155x4x11

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broseph
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Re: For Your Health (a hunk's log)

#2880

Post by broseph » Wed Feb 01, 2023 3:04 am

2/1/23

Titan Bike
25:00
20.3 mph
9.6 Cal/min

Same time as yesterday, but I went 3.5% faster. And I burned 10.3% more calories. It's cool to see the speed/effort curve (or whatever you'd call it) in action.

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