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jaja

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Everything posted by jaja

  1. Finally I've found the time to open a thread in this section! I'm experimenting quite a lot with my body and I think it'd be nice to share my training logs with you all. So, what are my goals? I want to get strong, mobile and as supple as possible! The tools I'm using are weightlifting, Stretch Therapy / Physical Alchemy, yoga nidra, daoist's standing practices and meditation. Plus various experimentations during daily life. Strength training Right now I'm trying to build strength through a nice weightlifting program laid out by Martin Berkhan, with only some minor adjustments to make it a better fit for my needs. Since I wanna be proficient in performing the basic human patterns, I'm doing mostly compound movements, using a reverse piramide training style (with only a couple of exceptions). Here's the most recent article on RPT if you're not familiar with it: https://leangains.com/reverse-pyramid-training-guide/ My routine A ) Low Bar Squat: 3x8 Weighted chin-ups: 3x8 Overhead Press: 3x8 B ) Bench: 3x8 Pendlay Row: 3x8 Lat machine: 3x8 C ) Deadlift: 2x8 Seal Row: 3x8 Abdomen (bodyline work) From next week I want to add hip thrusts at the end of the second workout, plus some BW chin-ups + light OHP (non RPT) in the last one. Here's my current level of strength (i weight 64kg): Low Bar Squat: 98,5kg x 6 reps Deadlift: 107,5kg x 6 reps Seal Row: 50kg x 8 reps Bench Press: 76kg x 6 reps Chin-ups: BW + 2,5kg x 6 reps Overhead Press: 36kg x 8 reps Immediate goals: Bench press: body weight x 1.2 (76,8kg) Chin-ups or pull-ups: body weight x 1.2 (12,8kg) Squat: body weight x 1.6 (102,5kg) Deadlift: body weight x 2 (128kg) Overhead Press: body weight x 0.4 (44,8kg) Seal Row: body weight x 1.1 (70,4kg) Since I train heavy and I'm on a bulking regine (not really counting calories, though), my bodyweight will likely keep increasing and thus pushing further away my strength goals. Since the beginning of the year I've gained 4kg or so — nearly all from muscle mass. Random considerations: Ankles are my n°1 limiting factor: I cannot squat without padding under my heels (dangerous, I know) and they sometimes cause troubles even for deadlifts My grip sucks really hard. The main reason why my chin-ups numbers are so shitty is because of this. As soon as i started training seriously, I realized I had a really poor lats activation, so I used the lat machine as a “repatterning tool” and I have to say it worked quite well. I'm still not able to do a full pull-up with proper form, but I'm not too far from it. I also worked at establishing a good form while performing chin-ups, paying close attention at scapulae depression. I recently switched from high bar squatting to low bar squatting, since it requires less dorsiflexion and should be more mechanically efficient. As a result a had to de-load a little bit. Time will tell. Stretching Finding a partner is HARD. Even my gf isn't always available and gets bored really soon, so I'm not doing as much as I need to. Anyway I usually can get few decent stretches once a week. My routine varies according to the needs I have at the moment, anyway here's what I never skip: Hip Flexors Human Crossbow Passive Backbend Pec minor Passive neck stretch with partner If I cannot have a partner, I try my best to make use of single stretches — sometimes getting creative. I also purchased Dave's last program and I look foreword to test it! Relaxation & other stuff I'd like to say I practice yoga nidra daily, but sadly it's not true. I still manage to lay down for 20 minutes minimum on most days, though! I've yet to reach the level of relaxation I experienced a couple of years back, but I think I'm on the right path. There's another relaxation practice really similar to yoga nidra which now has my full dedication: this one. After my first sessions of 20 minutes I found I could breath a lot better (and deeper), I was more relaxed and my HF felt looser. Then I fucked up by over-stretching my right psoas and I regressed — story of my life. Still, this practice is mandatory for me: after 15 minutes I feel that not only my psoas, but also my jaw and neck are a lot more relaxed. I'm starting to think that most of my issues are related to excessive tension in my HF. I'm also tinkering with a couple of standing practiced listed in Serge Auger's book. They seem effective for letting go bodily tension and relaxing the shoulders+lumbars; too bad I skipped a week of training. It's really challenging to find all the time I need. My meditation practice is still going…but not strong. For the first time in my life I feel myself skipping a day every once in a while and limiting my sessions to only 20 minutes. Right now the technique I'm using the most is “watching the mind”. As an introduction, this post is more than enough. There's probably more to say, but I'll have the chance to post in the upcoming days and weeks. Any feedback, at any time, is of course appreciated and encouraged. Cheers.
  2. jaja

    Shaping the body; adjusting the mind

    Interesting thing I noticed: while sick my skin was totally acne free. Now that I no longer have fever, the issue is coming back. Wonder if the two things are related.
  3. jaja

    Shaping the body; adjusting the mind

    This flu is really taking a toll on me. I've been sick since Saturday morning, suffering high fever, bad cough and vomit. Spent the whole weekend mostly bedridden, yesterday I felt some improvements and now I feel better. I still have a mild fever, though. Due to my status, meal frequency has been sparse and caloric intake limited. I don't know if it's a good thing or not: usually when I'm sick I try to eat as usual, in order to have more energy to fight the illness, but I've never had a fever so high. On Saturday I basically fasted all day, my body rejected food. Anyway, yesterday evening I was feeling sufficiently ok to do a short limbering session for my legs, ankles and lower back. Felt nice. I have mild discomfort in multiple spots of my body, probably caused by the time spent in my bed. I honestly don't know if I'm gonna train at all, this week. Just thinking about deadlifting makes my stomach turn inside out.
  4. jaja

    Shaping the body; adjusting the mind

    Oh gosh, I'm sick. High fever. Shivering. No gym today and probably no partner stretching tomorrow. Anyway, here's yesterday's log: Bench Press: 1x5x80kg + 1x6x77,5kg + 1x6x72,5kg Chin-ups: 1x6xBW+15kg + 1x7xBW+7,5 + 1x7xBW Anti-pronation exercise: 1x8x20kg Single leg squats: 3x8 Ankle mobility
  5. jaja

    Shaping the body; adjusting the mind

    Stretching evening (solo): HF stretch Wall quad stretch Passive back-bend over Baby Whale Calves stick rolling Scalenes stretch Levator scapulae stretch Neck side bend stretch Jaw stretch
  6. jaja

    Shaping the body; adjusting the mind

    Deal! I do have a tendency to frame everything in a negative or hyper-critic way. It's getting worse 'cause I'm dealing with a lot of issues in this period.
  7. jaja

    Shaping the body; adjusting the mind

    What a shitty day Deadlift: 1x4x135kg + 1x7x122,5kg Numbers down, poor performance. I sucked. Chin-ups: 4xAMRAP (11-8-7-6) Slight improvement, but still waaaay under what I view as optimal Dead hangs: 2 sets 1m30s + 1m10s ; not that bad, all things considered, but still a shitty perfomance Ankle mobility Bad day even here Tailor pose stretch This was much needed, I felt a lot better afterwords I've started doing kegels, just for “fun”. Let's see how it goes.
  8. jaja

    Shaping the body; adjusting the mind

    Bent Over Row: 1x8x67,5kg + 1x9x65kg + 1x9x62,5kg Began with the rows because the squat rack was already taken by another lifter. Solid performance. Squat: 1x7x115kg + 1x8x105kg + 1x9x95kg + 1x5x85kg Devastating. Reps were solid, but during the last set my body just said “no” and refused to keep going (I was aiming at 10 reps). First time I've experienced something like this. Dead hangs: 2 sets 1m40s + 1m20s Ankle mobility Really short session, just a basic C&R stretch.
  9. jaja

    Shaping the body; adjusting the mind

    Chin-ups: 1x6xBW+15kg + 1x7xBW+7,5 + 1x8xBW Failed the 7th rep. Could have done better. I'm stalling, here Bench Press: 1x6x80kg + 1x6x77,5kg + 1x6x72,5kg Managed to keep the reps in the first set, but the following numbers are disappointing Anti-pronation exercise: 1x8x20kg Ankle mobility drills
  10. jaja

    Shaping the body; adjusting the mind

    Deadlift: 1x5x135kg + 1x7x122,5kg FINALLY AN IMPROVEMENT! 5, smooth, reps. I was very tired today, so I'm convinced this performance was partly due to yesterday's HF stretch Chin-ups: 4xAMRAP (11-7-6-5) Here I suffered, but it comes with no surprise: the DL (and the 3 minutes rest) took a toll Dead hangs: 2 sets 1m30s + 1m20s Ankle mobility Just few drills, coupled with a static stretch of my stiffer ankle
  11. jaja

    Shaping the body; adjusting the mind

    Stretching Sunday: Partner HF stretch Partner quad stretch Piriformis stretch Partner lumbar stretch Partner shoulder stretch
  12. jaja

    Shaping the body; adjusting the mind

    Yesterday's training, after a lunch that broke a 24h fast: Bench Press: 1x6x80kg + 1x7x77,5kg + 1x8x72,5kg Overall…not bad. Chin-ups: 1x5xBW+15kg + 1x8xBW+7,5 + 1x9xBW Chins numbers always suffer immensely after the press. Not too concerned about this setback. Anti-pronation exercise: 1x8x20kg Single leg squat: 3x8 Ankle mobility Today's training: Squat: 1x6x115kg + 1x7x105kg + 1x8x95kg + 1x10x85kg Bent Over Row: 1x8x65kg + 1x9x62,5kg + 1x10x60kg Dead hangs: 2 sets 1m + 1m10s In the end I was really fatigued, having alternated rows and squats with very little resting time. I believe this is why my grip sucked so hard after. My bodyweight currently is 63.4kg, which is not that great. For the foreseeable future I won't be able to have caloric-dense lunches, I need to figure out a way not to lose weight and strength.
  13. jaja

    Shaping the body; adjusting the mind

    Today I cried. I felt restriction in my chest, my diaphragm must be extremely tight. Luckily my outburst of emotions worked as a partial release: afterwards I could breath better.
  14. jaja

    Shaping the body; adjusting the mind

    I lost 1.5kg in one week. It's not really my goal, but at least now my abs are more defined. Starting from today, I'm going to reduce my resting periods to 3 minutes regardless of the exercise. I'm expecting more fatigue and some numbers will go down, but hopefully my gym sessions will become much shorter. Deadlift: 1x3x135kg + 1x7x122,5kg This was unexpected: no progress in my heaviest set, I failed the forth rep. I managed to increase my numbers in the following set, even with a 3 minutes resting time, though. Chin-ups: 4xAMRAP (12-7-6-7) 12 reps were actually a surprise, but my total suffered a bit. Dead hangs: 2 sets 1m20s + 1m Ankle mobility Not much time spent here, today. Just some drills to remind my body what can be done.
  15. jaja

    Shaping the body; adjusting the mind

    Bent Over Row: 1x8x62,5kg + 1x10x60kg + 1x12x57,5kg Switched rows and squats because the rack was busy and I was in a hurry. Did rows first. Squat: 2x5x115kg + 1x7x95kg + 1x8x85kg Forgot to de-load after the first set and did two sets with a 115kg load. The following ones seemed extremely light by comparison so I pull out good numbers. Dead hangs: 1 set 1m20s - WEAK That's all. I needed to finish fast, so I rested only 3-4 minutes between sets. Overall, good workout! ------ Mental health: everything's going to shit. Surprisingly jaw stretches are helping a bit.
  16. jaja

    Shaping the body; adjusting the mind

    Chin-ups: 1x6xBW+15kg + 1x8xBW+7,5 + 1x9xBW Bench Press: 1x4x80kg + 1x6x77,5kg + 1x7x72,5kg Meh, number got worse Single leg squat: 3x8 Anti-pronation exercise: 1x8x20kg Ankle mobilization
  17. jaja

    Shaping the body; adjusting the mind

    Deadlift: 1x3x135kg + 1x6x122,5kg Usually when I increase the weight I can pull out at least 4 reps. Not this time, I actually failed the 4th. Tried to compensate with the second set, though. Chin-ups: 4xAMRAP (10-9-8-7) Dead hangs: 2 sets 1m20s + 1m10s Ankle mobility Right ankle still way stiffer than left one. Overall, not an amazing session. Yesterday I didn't eat properly and these days I'm quite blue, so all of this might have gotten in the way.
  18. jaja

    Shaping the body; adjusting the mind

    Squat: 1x8x112,5kg + 1x9x102,5kg + 1x10x92,5kg + 1x11x85kg Not completely sure about depth. I mean it was legit, but I could have squatted deeper Bent Over Row: 1x6x62,5kg + 1x8x60kg + 1x8x57,5kg Dead hangs: 2 sets 1m40s ; 1m20s | Right shoulder basically dislocated after around 1m20s, not good Ankle mobility
  19. jaja

    Shaping the body; adjusting the mind

    Yesterday's log: Bench Press: 1x6x80kg + 1x7x77,5kg + 1x7x72,5kg Could've been better, but I'd rather not complain Chin-ups: 1x4xBW+15kg + 1x7xBW+7,5 + 1x8xBW Absolute shit, I felt very tired from the start Anti-pronation exercise: 1x8x20kg Increased rep number, it's getting quite challenging! Single leg calf raises (bodyweight) I've been experimenting with these since my PT told me I need more strength in the ankles. I try to make the movement as slow and controlled as possible. Extremely difficult to keep the balance Ankle mobility Still huge discrepancy between left and right
  20. jaja

    Shaping the body; adjusting the mind

    Deadlift: 1x6x132,5kg + 1x7x120kg Chin-ups: 4xAMRAP (10-8-8-7) Dead hangs: 2 sets 1m10s ; 1m10s
  21. jaja

    Shaping the body; adjusting the mind

    Yesterday's log: Squat: 1x7x112,5kg + 1x9x102,5kg + 1x10x92,5kg + 1x11x85kg The 7th rep of my first set turned into a modified good morning, so I didn't attempt more. I managed to increase numbers in the following ones, though. Bent Over Row: 1x8x60kg + 1x8x57,5kg + 1x9x55kg Dead hangs: 3 sets 1m40s ; 1m20s ; 1m10s Anti-pronation exercise: 2x5x20kg Ankle mobilization The PT worked, but I still feel some restrictions on my right ankle. There's hope, though One arm dead hangs: 1 set Tried this just for fun, but managed to last 20 seconds per arm! Left side feels odd in the shoulder, though. ---- This morning I feel my lower back aching a bit (quadratus lomborum, probably), as a result of my almost failed rep in the first set of squats. Not good, because this weekend I've my shiatsu training.
  22. jaja

    Shaping the body; adjusting the mind

    Yesterday’s workout: Chin-ups: 1x7xBW+15kg + 1x8xBW+7,5 + 1x9xBW Bench Press: 1x5x80kg + 1x6x77,5kg + 1x7x72,5kg Anti-pronation exercise: 1x5x20kg Plank: 1min Dead hang: 1m30s Wall pec minor stretch ——— As I’m writing this it’s 6:50am. I woke up at 5:30 because at 6:00 I had an appointment with a skilled physiotherapist. He treats people with deep massage techniques and he was the one who cured my pubagy, years ago. I went there and asked him to take a look on my right ankle. He said it has adhesions and proceeds to massage it, occasionally sliding a wooden spoon on the font of my ankle. Unpleasant to say the least, but not the worst thing he has done on me. I feel better already, but I’ll come back a week from now for a second treatment that should fix my ankle for good. He said to keep training and loading it, because it’s weak. He suggested cord jumps and I’m definitely gonna do it as a warmup from now on. He also said stretching is not enough: I need to load it and strengthen it.
  23. jaja

    Shaping the body; adjusting the mind

    Yesterday's log: Deadlift: 1x5x132,5kg + 1x7x120kg Was tired since the beginning, afterwards I got almost sleepy Chin-ups: 4xAMRAP (8-8-8-7) Sub-optimal performance, here Dead hangs: 2 sets 1m10s ; 1m Ankle mobility Last time I was positively surprised, this time I'm disappointed. My right ankle really has “something” in the front, which hinders its ability to flex properly.
  24. jaja

    Shaping the body; adjusting the mind

    I'm not sure wether I prepare it properly though. I need practice with the chasen, I think: the foam I make isn't as dense ad I'd like it to be.
  25. jaja

    Shaping the body; adjusting the mind

    So do you suggest not to experiment with tongue position? I should add that my main issue is a mandible that makes a clicking noise and in the past got even “blocked” one time. I also noticed my jaw's default position is slightly tilted on my left, almost certainly because I've always slept with an arm under the right side of my face. ----- Today I felt sick in my bowels, but I managed to have a decent stretching session: Partner HF stretch Hamstrings stretch Neck&jaw sequence Scalenes stretch Partner shoulder pushdown stretch Partner HF stretch - round 2 Still not feeling all that great, maybe I caught a virus — I hope not.
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