For Your Health (a hunk's log)

[broseph]

Weighted Sisy Squats
25 x 12 x 4

Yeah, yeah.

(Ok seriously, legit last time I did them was when they were the “stretch” position for quads in Steve Holman’s Positions of Flexion “program” in like 1998. Ironman promoted that shit in every issue for like a full year. It was such bullshit but I’ll bet if I did it today and went hard and believed in it, there’d actually be some results.)

I tried them out for the first time a few years ago, after reading a T-Nation article. I did a few sets in my bedroom while holding onto a bedpost, and managed to feel a burn or pump or whatever it's called. It was a novel sensation, but the movement itself didn't seem like something I'd want to spend precious time in the gym doing.

Within the last year or so (maybe longer; can't remember), I got on some kick about training biarticular muscles from lengthened positions. Sisy squats* -- as well as reverse Nordic curls and standing leg extensions -- kept coming up as suggestions for rectus femoris, so I started doing unweighted sets as a finisher of sorts. Now I just hold a plate to my chest and crank out a few; probably gonna get a weighted vest eventually.

Not sure if they've added anything to my squat proficiency (evidence would suggest they've not), but vanity, like strength, is a powerful motivator, and they've helped add some thickness to my VMO and I can see my rectus femoris too, so there's that.

I'm not sure if I'd have the patience to structure a block around them as a main quad movement, but I do think they have their place. The reverse Nordic curl is supposedly a regressed variation, but I'll swap them out as I see fit (and as boredom dictates).

*Yes, I spell it with one less "s" now. Had a conversation with someone who bristled at the name. When I explained that they were named after Sisyphus, it was pointed out in response that the name of the exercise doesn't accurately reflect the spelling of the Greek king's name. So, umm, yeah.

Now THIS is the kind of thing I can get behind. And all of us choosing to spell it differently is especially appealing. For your cult.

[DCR]

@broseph, the exchange you imported got me thinking - have you tried Hindu squats? Check out here: https://physicalculturestudy.com/2017/0 ... ndu-squat/. We used to do these at bjj, except that I guess we were doing them wrong because we stayed up on our toes the entire time - no up / down as instructed here (and elsewhere; I did some looking around before posting this). Long after I was done with bjj, but before I went back to lifting weights, my whole lower body routine consisted of these and pistols (needless to say, I was not the fat ass that I am now) and they sure as hell burned up my quads. Conversely, I always felt the pistols in my hips/glutes. I’ve had fuct knees since college and assumed these would really fuck them up when first instructed to do them at bjj, but they didn’t at all. That said, I always was careful (as I am now squatting a barbell) to push my hams/hips back as far as possible while keeping on my toes/upright.

I’m still not doing Sisy squats but I love it,@Renascent. For your pedantry.

[broseph]

broseph, the exchange you imported got me thinking - have you tried Hindu squats? Check out here: https://physicalculturestudy.com/2017/0 ... ndu-squat/. We used to do these at bjj, except that I guess we were doing them wrong because we stayed up on our toes the entire time - no up / down as instructed here (and elsewhere; I did some looking around before posting this). Long after I was done with bjj, but before I went back to lifting weights, my whole lower body routine consisted of these and pistols (needless to say, I was not the fat ass that I am now) and they sure as hell burned up my quads. Conversely, I always felt the pistols in my hips/glutes. I’ve had fuct knees since college and assumed these would really fuck them up when first instructed to do them at bjj, but they didn’t at all. That said, I always was careful (as I am now squatting a barbell) to push my hams/hips back as far as possible while keeping on my toes/upright.

I’m still not doing Sisy squats but I love it, Renascent. For your pedantry.

The article mentions doing hundreds to thousands of reps per day of Hindu squats. No thanks Jeff lol.

[broseph]

2/11/23

Press 115x5, 132.5x5, 150x8

Seated DB Press 55x4x10

Supersetted:
Incline DB Curl 27.5x4x10
Incline Tricep Press 118x4x11


Musings: My quads are quite sore from 3x10 BW Sisy Squats two days ago. Novel movements with a deep loaded stretch ALWAYS cause soreness, but it gives me hope for the future. My chicken legs are going to get even more chickenier as my thighs thicken and my tarsometatarsi elongate. Reject humanity, embrace chicken.

[Renascent]

Musings: My quads are quite sore from 3x10 BW Sisy Squats two days ago.

[DCR]

broseph, the exchange you imported got me thinking - have you tried Hindu squats? Check out here: https://physicalculturestudy.com/2017/0 ... ndu-squat/. We used to do these at bjj, except that I guess we were doing them wrong because we stayed up on our toes the entire time - no up / down as instructed here (and elsewhere; I did some looking around before posting this). Long after I was done with bjj, but before I went back to lifting weights, my whole lower body routine consisted of these and pistols (needless to say, I was not the fat ass that I am now) and they sure as hell burned up my quads. Conversely, I always felt the pistols in my hips/glutes. I’ve had fuct knees since college and assumed these would really fuck them up when first instructed to do them at bjj, but they didn’t at all. That said, I always was careful (as I am now squatting a barbell) to push my hams/hips back as far as possible while keeping on my toes/upright.

I’m still not doing Sisy squats but I love it, Renascent. For your pedantry.

The article mentions doing hundreds to thousands of reps per day of Hindu squats. No thanks Jeff lol.

Yeah, fuck that. Back when I did them, I worked up to 4x25. I was doing other BW exercises only at the time, so I did those 4 sets in a circuit. Once I had 4x25, I started doing them while holding a KB to add weight, but if memory serves I don’t think I progressed beyond like 10 lbs. 100 reps is well more than enough unless one is trying to be a wrestler from 1885.

[broseph]

2/11/23

Titan Bike x12
1:45 on
1:00 off
24.2 mph
14.0 Cal/min

[broseph]

2/12/23

Squat 355x5x2
(85%, H=440)
I have a little spot on my low back, spine adjacent, that's been tweaked since last week. Walk outs feels heavy/scary, but the squats themselves are just fine.

Sisy Squat BWx4x6
Barefoot = better

Barbell Hip Thrust 205x2x8
I'm glad I mentioned the low back thing earlier, because it now feels aggravated and I'm using that as an excuse to skip 2 sets of hip thrusts. Had I only mentioned it now, you might think I was faking. For your Chekhov's gun.

[broseph]

2/13/23

Everything E1.5MOM because I'm taking it easy.

Bench 262.5x10x3
(70%, H=333)

Chins BW+45x5x5

Titan Bike
15:00
21.7 mph
11.1 Cal/min


Musings: I'm taking a little taper/deload. Today that looked like 60% of normal bench hypertrophy volume. Planning the same for squat. Then maybe an even easier session next time, then some actual 1RM's.

[broseph]

2/15/23

Squat 295x5x3
(70%, H=167)

Deadlift 315x3x3
(65%, H=73)


Musings: This mini taper is actually making me nervous, because now I won't have anything to blame if my 1RM's suck. Meh, I'm sure I'll think of something.

[SnakePlissken]

2/15/23

Squat 295x5x3
(70%, H=167)

Deadlift 315x3x3
(65%, H=73)


Musings: This mini taper is actually making me nervous, because now I won't have anything to blame if my 1RM's suck. Meh, I'm sure I'll think of something.

I think that's the best attitude to have when peaking because that nervous energy ends up getting you a PR. Mid rep in a PR attempt your brain is screaming "I didn't do all this work just to fail this shit"

[broseph]

2/16/23

Bench 262.5x3x3
(70%, H=100)

I think that's the best attitude to have when peaking because that nervous energy ends up getting you a PR. Mid rep in a PR attempt your brain is screaming "I didn't do all this work just to fail this shit"

Here's hoping.

My favorite part of peaking is feeling itchy to lift heavy. You get so used to always lifting and struggling, but you start to get a little banged up, slow, and under recovered. Then you taper down and the pains go away and your focus goes up and you get this "hold me back, bro" energy. Even today it was hard to not lift more.

[broseph]

2/18/23

1RM's

Squat 405x1, 425x1, 440x1




Bench 345x1, 360x1, 375x1




Deadlift 455x1, 485x1, 505x1




Musings: We're going somewhere warm for spring break in 6 weeks, so I was considering a cut after testing 1RM's today. But I've finally regained some lost strength, and I feel like those gainz are too fresh for a cut. But... I've been running HVLF for almost 4 months and it's feeling a little stale.

I think I'll take a few days of deloading, then I'll try 531 for the first time ever (not counting the last few overhead press sessions). Right now I have no idea how I'm going to handle back-off volume, and there's no way bare bones 531 will be enough volume to drive progress. I'm sure I'll think of something in the next few days.

Input is very much welcome.

[SnakePlissken]

2/18/23

1RM's

Squat 405x1, 425x1, 440x1




Bench 345x1, 360x1, 375x1




Deadlift 455x1, 485x1, 505x1




Musings: We're going somewhere warm for spring break in 6 weeks, so I was considering a cut after testing 1RM's today. But I've finally regained some lost strength, and I feel like those gainz are too fresh for a cut. But... I've been running HVLF for almost 4 months and it's feeling a little stale.

I think I'll take a few days of deloading, then I'll try 531 for the first time ever (not counting the last few overhead press sessions). Right now I have no idea how I'm going to handle back-off volume, and there's no way bare bones 531 will be enough volume to drive progress. I'm sure I'll think of something in the next few days.

Input is very much welcome.

Damn good lifting. This makes me want to do more cardio now knowing you bike like everyday and pull off solid numbers.

I've never done 531 before, but I've always found the best backoff methods come from Alex Bromley.
2/3 method is Doing a Top set for say 5 reps, and then doing 2-4 backoff sets at the same weight for 3 reps each set (just roughly 2/3 the volume per set)
10% method is the same concept. 1 Top set at say 5 reps, then drop the weight on the bar by 10% and do 2-4 backoff sets for 5 reps each. Really simple stuff, but it's simple sweet and works. Something like 10% probably works better in the low rep ranges though.

[JohnHelton]

I am doing 531 right now. BBB for bench and squat. I don't know yet what I will do for deadlift. I was too tired after the AMRAP to do anything last time.

[broseph]

Damn good lifting. This makes me want to do more cardio now knowing you bike like everyday and pull off solid numbers.

I've never done 531 before, but I've always found the best backoff methods come from Alex Bromley.
2/3 method is Doing a Top set for say 5 reps, and then doing 2-4 backoff sets at the same weight for 3 reps each set (just roughly 2/3 the volume per set)
10% method is the same concept. 1 Top set at say 5 reps, then drop the weight on the bar by 10% and do 2-4 backoff sets for 5 reps each. Really simple stuff, but it's simple sweet and works. Something like 10% probably works better in the low rep ranges though.

Thanks for the kind words. I was about to 'fess up to not doing my cardio lately, but when I looked over my log, I only really skipped it during my 4 day "taper." So yeah, I guess one can do cardio and get stronger at the same time.

And it's crazy how many different approaches exist for getting your lifting work done. I have this thing where I hate changing the weights on the same lift in the same session, but I'm hoping 531 helps cure me of that.

I am doing 531 right now. BBB for bench and squat. I don't know yet what I will do for deadlift. I was too tired after the AMRAP to do anything last time.

BBB was most appealing to me when I read the book. I think I've settled on DB bench, seated DB press, Sisy squats, and hip thrusts for my support work, and I'll do the classic 8-12-8 approach: start with sets of 8, work up to sets of 12, OWN the sets of 12, add a little weight and start over with 8's. This has been working great for arm and shoulder stuff lately.

Also, for the squat and deadlift, my AMRAPS are going to be pretty soft- probably more like @8's.

[broseph]

2/20/23

(deload)

Bench 225x3x5 (60%)
I'm not fucking doing sets of 5 with 40% of 90% of my max. Wait, I just did the math and technically I already did exactly that for a warmup. #winning

Incline DB Bench 55x4x8 @EZPZ
The incline is VERY slight, but I've never worked on those clavicular heads and I don't want too much fatigue for tomorrow's shoulder work and I don't want to detrain my bench which is like the only thing I have going for me right now.

Wide(r) Grip Pullups BW+45x5x5
I've always done narrow grip weighted chins because I'm good at them and it's fun to do things you're good at. But I think my back musculature might benefit from a different setup. For your muscle confusion.

Titan Bike
10:00
23.1 mph
12.9 Cal/min

You deload your cardio too, right?

[DCR]

For your muscle confusion.

https://www.notonerival.com/wp-content/ ... rogram.jpg

[broseph]

For your muscle confusion.

https://www.notonerival.com/wp-content/ ... rogram.jpg

Something about this being a clickable link vs embedded image makes it even funnier.

[broseph]

2/21/23

(deload)

Press 115x3x5 (60%)

Seated DB Press 35x4x12

Supersetted:
Incline DB Curl 30x4x8
French Press 108x4x8

Titan Bike
22:00
19.8 mph
9.0 Cal/min