For Your Health (a hunk's log)

A place to track your progress, or lack thereof

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

#2841

Post by broseph » Mon Jan 16, 2023 2:58 am

1/16/23

Titan Bike x8:
0:30 on
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33.0 mph
29.5 Cal/min

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

#2842

Post by broseph » Mon Jan 16, 2023 2:18 pm

1/16/23

Bench 245x9x7
(65%, H=514)

Landmine Row 150x3x10, 1x16

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

#2843

Post by broseph » Tue Jan 17, 2023 3:01 am

1/17/23

Titan Bike
24:00
20.5 mph
9.8 Cal/min

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

#2844

Post by broseph » Tue Jan 17, 2023 1:49 pm

1/17/23

Seated DB Press 50x3x12, 1x16

Supersetted:
Incline DB Curl 25x3x12, 1x18
Incline Tricep Press 118x3x10, 1x16

Musings: I take my super sweet time on those super sets... maybe instead of increasing the weight or reps I'll tighten up the timeframe. For your work density.

Although on the other hand.. I've been consistently doing this session separately from my bench/back day and increasing the density isn't really necessary. And I haven't had a dedicated "arm" day in decades. For your bro split.

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

#2845

Post by DCR » Tue Jan 17, 2023 4:50 pm

broseph wrote: Sun Jan 15, 2023 5:28 pm
DCR wrote: Sun Jan 15, 2023 12:12 pm what was the soundtrack on that ^ ?
This one?



I still use Pandora a lot since their algorithm seems to work really well, and I keep my stations meticulously pure. This song came up on my Combichrist station, which is mostly aggrotech but also some electronica.
Yup, that. Dig it. I’m a metal guy and my only real exposure to industrial and related stuff is by way of Godflesh, and then old metal adjacent stuff like Aborym, Red Harvest, and their ilk. That said, if you haven’t, check out Heimataerde. Came across a disc in a used shop years ago and bought it because it looked like metal (this is pre smart phones and any ability to Google shit on the spot). It’s industrial / electronic but with a distinct medieval type sound, and fucking rules. I mention them anytime anyone likes anything even remotely adjacent. I wish this damn gym would clear out so that I could put it on the pa system right now.

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

#2846

Post by broseph » Wed Jan 18, 2023 2:51 am

1/18/23

Titan Bike x15:
0:40 on
0:20 off
25.6 mph
15.1 Cal/min

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

#2847

Post by broseph » Wed Jan 18, 2023 1:05 pm

DCR wrote: Tue Jan 17, 2023 4:50 pm Yup, that. Dig it. I’m a metal guy and my only real exposure to industrial and related stuff is by way of Godflesh, and then old metal adjacent stuff like Aborym, Red Harvest, and their ilk. That said, if you haven’t, check out Heimataerde. Came across a disc in a used shop years ago and bought it because it looked like metal (this is pre smart phones and any ability to Google shit on the spot). It’s industrial / electronic but with a distinct medieval type sound, and fucking rules. I mention them anytime anyone likes anything even remotely adjacent. I wish this damn gym would clear out so that I could put it on the pa system right now.
Godflesh is cool. You like Ministry?


I juuuuust started listening to Heimataerde (as per your recommendation), and I'm liking it so far.

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

#2848

Post by broseph » Wed Jan 18, 2023 2:04 pm

1/18/23

Squat 295x6x5
(70%, H=333)

Deadlift 425x3@8
(85%)
I think I might have the deadlift yips (also called "the pulleys"). I never used to worry about deadlift form back when I was pulling PR's (though I always kept a flat back). Lately though, I can't seem to find a groove. Especially with regards to starting hip height. Sometimes I'm way too low, other times I'm almost stiff-legging it.

I'm going to try regular exposure to higher intensities and higher RPE with super low volume to get the groove back, since the groove doesn't really matter with low intensities far from failure.

Barbell Hip Thrust 135x5x5 @reintroducing this movement

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

#2849

Post by DCR » Wed Jan 18, 2023 9:48 pm

broseph wrote: Wed Jan 18, 2023 1:05 pm You like Ministry?
Hadn’t heard them in forever. Track you linked was pleasing. Any rec on an album to start with?

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

#2850

Post by broseph » Thu Jan 19, 2023 3:01 am

1/19/23

Titan Bike x2:
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22.5 mph
12.1 Cal/min

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

#2851

Post by broseph » Thu Jan 19, 2023 5:51 am

DCR wrote: Wed Jan 18, 2023 9:48 pm
broseph wrote: Wed Jan 18, 2023 1:05 pm You like Ministry?
Hadn’t heard them in forever. Track you linked was pleasing. Any rec on an album to start with?
I think that one’s the best (The Mind is a Terrible Thing to Taste). Psalm 69 may have been more popular though.

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

#2852

Post by broseph » Fri Jan 20, 2023 3:01 am

1/20/23

Titan Bike x6:
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24.7 mph
14.9 Cal/min

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

#2853

Post by broseph » Fri Jan 20, 2023 2:19 pm

1/20/23

Inspired by @MarkKO, everything was E2MOM today. Which is still slow by his standards, but I was starting to let my rests get out of hand and it felt good to rein them in.

Bench 262.5x10x5
(70%, H=556)

Landmine Row 150x4x10


Musings: I pushed bench and chin ups with high reps and high RPE's last week, followed by incline dumbbell curls to failure. And my bicep tendons are still pissed about it- both proximally and distally. I think the curls are most to blame.

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

#2854

Post by MarkKO » Fri Jan 20, 2023 7:28 pm

broseph wrote: Fri Jan 20, 2023 2:19 pm 1/20/23

Inspired by MarkKO, everything was E2MOM today. Which is still slow by his standards, but I was starting to let my rests get out of hand and it felt good to rein them in.

Bench 262.5x10x5
(70%, H=556)

Landmine Row 150x4x10


Musings: I pushed bench and chin ups with high reps and high RPE's last week, followed by incline dumbbell curls to failure. And my bicep tendons are still pissed about it- both proximally and distally. I think the curls are most to blame.
Maybe 'slow' by my standards such as they are BUT that's double the amount of reps I do. There's no way in hell I'd be trying to do 5x10 in 10 minutes, or 10x5. Maybe 10x3, at most.

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

#2855

Post by broseph » Sat Jan 21, 2023 10:22 am

1/21/23

Seated DB Press 55x3x8, 1x12

Supersetted
Incline DB Curl 25x4x10 @takin' it easy
Incline Tricep Press 118x4x12

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

#2856

Post by broseph » Sun Jan 22, 2023 9:42 am

1/22/23

Squat 335x4x3
(80%, H=300)

Deadlift 425x3x2
(85%, H=264)

Banded Landmine Goblet Squat 145x3x20


Musings: The current plan is to slightly decrease per-session low bar squat stress while continuing to squat twice a week. Deadlift will be exclusively heavy and low volume to get low fatigue practice with bigger weights. Lower body accessories will fill the volume gaps.

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

#2857

Post by broseph » Mon Jan 23, 2023 2:58 am

1/23/23

Titan Bike
24:00
20.5 mph
9.8 Cal/min

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

#2858

Post by broseph » Tue Jan 24, 2023 2:55 am

1/24/23

Titan Bike x3:
4:00 on
1:30 off
23.1 mph
12.8 Cal/min

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

#2859

Post by SnakePlissken » 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.

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

#2860

Post by broseph » 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.

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