The Journey Of A Lifetime: MikeWines' Relentless Pursuit

[The Solution]

if you are at home, have mom stock you up on some oil's (Easy fats)
Nut butters (PB Sandwiches with banana)
Why don't you drink milk?? could be easy kcals.
the amount of fiber from potatoes and oats could be replaced with things like pasta, trail mix, granola, or throw in some poptarts = easier kcals to hit your goals.

[MikeWines]

Interesting idea about the head positioning. Curious now, why would throwing the head back deactivate the glutes? I've never done it and it always makes me cringe but I could never think of a reason why it's so bad.

Obviously prevents spine neutrality, but that strikes me as a non-issue when there's no load on the spine..

^Wait...wut...o.O

Why are there more L4/L5 and L5/S1 disc herniations and bulges while deadlifting then while squatting? B/c DLing places a TREMENDOUS load upon the spine as the lifter is having to resist immense shearing forces from gravity coupled with the bar in their hands. There's is definitely a HUGE spinal load during DLing, it's just not an axial load (directly upon the spine), it's through the arms.

Essentially, muscle activation is determined by joint positioning. If your body is in a poor position biomechanically, you will never be able to turn on the proper muscles for the job (aka the prime movers).

For example, stand up right now...

Now, arch you back real hard like you're trying to stick out your butt, then try to flex your glutes as hard as you can.
Now, roll your pelvis under (aka posterior tilt), then try to flex your glutes as hard as you can.

Notice the difference? Why was the first one harder? Well essentially, you've put yourself in a position where the hamstrings are lengthened and the spinal erectors are turned on, thus they override the function of the glutes and hamstrings (hip extension and posterior tilt). The same is true of the neck, any time you lose that neutral head/spine position, then there is a compensation in the spine (usually lumbar) which then results in poor pelvic biomechanics.

[img]http://img.pandawhale.com/post-25067-And-Here-We-Go-Joker-gif-Imgur-x71M.gif[img]

oh so its not just 2.5 cups of straight dry oats?

thas a lot of oats

Ha heck no, that'd be gross and weird.

if you are at home, have mom stock you up on some oil's (Easy fats)
Nut butters (PB Sandwiches with banana)
Why don't you drink milk?? could be easy kcals.
the amount of fiber from potatoes and oats could be replaced with things like pasta, trail mix, granola, or throw in some poptarts = easier kcals to hit your goals.

Not at home anymore but I have no problem hitting those cals though. Pasta sucks but I routinely eat granola, nuts, and oils to get my fats and kcals up.

[DJaRiHardstyle]

Yeah, that's a good point, not sure what I was thinking. I guess when I think of spine neutrality in terms of load literally placed over the spine, it's easier to consider the importance.

And pls don't talk about disc herniations.. I'm seeing a specialist soon to make sure I don't have one:////

[WatsonS90]

Yeah, that's a good point, not sure what I was thinking. I guess when I think of spine neutrality in terms of load literally placed over the spine, it's easier to consider the importance.

And pls don't talk about disc herniations.. I'm seeing a specialist soon to make sure I don't have one:////

Hope everything turns out okay for you man.

[MikeWines]

New supp log is rolling if you care to follow along: *Promera Sports* - CON-CRET/BETA-CRET : Time to Squat 'Til You Drop

DLs on tap tomorrow with a co-worker. She's a professional highland games competitor and holds multiple world records

315x5x3 on deck...



...maybe. hahah





On another note...

White rice has a satiety factor of like 20 minutes (tops) for me. Brb 3 cups. Brb hungry again 30 minutes after the meal. Definitely not conducive to cutting. haha

Yeah, that's a good point, not sure what I was thinking. I guess when I think of spine neutrality in terms of load literally placed over the spine, it's easier to consider the importance.

And pls don't talk about disc herniations.. I'm seeing a specialist soon to make sure I don't have one:////

Stay safe mate. You know what I always say...Spinal integrity > Everything else.

Hope everything turns out okay for you man.

This x2.

[The Solution]

Good. you need to get kcals in easy. So keep eating more and more rice, just like pasta it will settle very easy.
Add Oil's = Easy kcals, no reason you cannot keep bumping the kcals and keeping the satiety down while still reaching fiber/protein/fat minimums.

The only way one has trouble gaining is because they MAKE it hard with their food choices.

brb gonna try and bulk on nothing but oats, chicken, broccoli because you know only 6 foods work.

[ELLSKIES]

Good. you need to get kcals in easy. So keep eating more and more rice, just like pasta it will settle very easy.
Add Oil's = Easy kcals, no reason you cannot keep bumping the kcals and keeping the satiety down while still reaching fiber/protein/fat minimums.

The only way one has trouble gaining is because they MAKE it hard with their food choices.

brb gonna try and bulk on nothing but oats, chicken, broccoli because you know only 6 foods work.

BRB Mike needs more cals than the other Michael. Phelps. Soon. 

[The Solution]

BRB Mike needs more cals than the other Michael. Phelps. Soon. 

McDonalds Pancakes, 2 pounds pasta, 2 Pizza's, Lots of Red Bulls
= Gains.

[Bh44]

BRB Mike needs more cals than the other Michael. Phelps. Soon. 

life would be so nice... the grocery bills on the other hand, not so much

[determined4000]

IHOP Pancakes and cheese omelettes, 2 pounds lasagna, 2 Cheesesteaks, MTN DEW
= Gains.

fixed

[MikeWines]

Daily Read/Watch/Listen:



Cue/Tip of the Day

Stop thinking of the deadlift as a pull, it's not. It's a hinge and you should be thinking about pushing the floor away from you and then standing up tall at the finish. Don't merely just think about pulling back, that's a recipe for extension based back pain.

Pull
* = PR

Warm Up:
Correctives:

• 90/90 Breathing w/IR and Balloon
• Right Side Lying Left Adductor Pullback w/Exhale

Dynamic Drills:

• Wall Ankle Mob
• Hip Flexor Mob
• Posterior Hip Capsule Mob
• Lateral Kneeling Adductor Mob
• Spiderman Lunge w/Hip Lift and Overhead Reach
• Inverted Reach
• Lateral Lunge w/Overhead Reach

Activation Drills:

• Glute Bridge w/Abduction + Mini Band

Conventional DL @85% - Matt Kroc's 16 Week DL Program (Beltless PR)
135x5
185x5
225x5
275x3
315x5 * - VIDEO
315x5 *
315x5 * (Mixed grip for last set)



Neutral Grip Chinup
BW+30lb vestx5
BW+30lb vestx5
BW+30lb vestx4
Eccentric ONLY+2 count pauses @ 90 & 135 degreesx6

Deadstop 1 Arm DB Row
80x10x3

A1. Incline Curl
20sx15,15,12

A2. FATGRIPZ Farmers Walks
40sxdown and back

Thoughts
-Got crushed a bit today but good lift with my coworker. She hit 275 for 3x5 and then 315x1 and 335x1...no joke. Haha forearms were DONE after all the grip work. Taking the weekend off, need more sleep, been a bit stressed lately and sleeping poor all week.

BRB Mike needs more cals than the other Michael. Phelps. Soon. 

Soon, very soon.

life would be so nice... the grocery bills on the other hand, not so much

Feels...

[hostelmaniac]

at work so i cant hear the video, i didn't know there were cons to benching with an arch.... what are they?

perfect deads brah! mirin 315! and beltless too


farmers walks with fat grips? no thanks henry. sounds like death

[Prednisone666]

mirin 3x5 and chins. any specific timeframe for when (if) you want to test your 1rm on deads?

[ErikTheElectric]

Strong gym music...

[determined4000]

look solid with the deads
between you and hostel and the tube socks, I am beginning to think I am the only one who wears ankle socks regularly

[MikeWines]

at work so i cant hear the video, i didn't know there were cons to benching with an arch.... what are they?

perfect deads brah! mirin 315! and beltless too


farmers walks with fat grips? no thanks henry. sounds like death

More risk to your spine, especially since most don't have good mobility through their thoracic spine (where the arch should come from) and as a result, they arch through their lumbar spine (hence why alot of guys have their erectors cramp when they are in a competition).

Can confirm, was near death. Forearms were stupid pumped and it made rows more difficult. haha My lifting partner is big into grip training since she is a highland games competitor and thus, she started busting out all kinds of different grip implements right after we got done with chinups.

mirin 3x5 and chins. any specific timeframe for when (if) you want to test your 1rm on deads?

Got 2 more pull workouts (3x3@90% and 3x1@95%), then one deload pull session, then max time

Strong gym music...

Haha that was my lifting partner's choice today. She put on some "Kat Krazy" artist on pandora that is basically all kinds of high energy stuff like that.

There may or may not have been some spontaneous raving in between sets...You know, for that post activation potentiation and all hahah

look solid with the deads
between you and hostel and the tube socks, I am beginning to think I am the only one who wears ankle socks regularly

Does laundry to make sure he has at least one pair of long black socks ready at any time crew. Shins still have some gnarly bruises on them today though

[doughnutgut]

haha My lifting partner is big into grip training since she is a highland games competitor and thus, she started busting out all kinds of different grip implements right after we got done with chinups.

Oh my word. I need to grow up.

Chuckling here like a little kid reading this.

[hostelmaniac]

look solid with the deads
between you and hostel and the tube socks, I am beginning to think I am the only one who wears ankle socks regularly

Hey man, looks like you're the odd one out....

More risk to your spine, especially since most don't have good mobility through their thoracic spine (where the arch should come from) and as a result, they arch through their lumbar spine (hence why alot of guys have their erectors cramp when they are in a competition).

Can confirm, was near death. Forearms were stupid pumped and it made rows more difficult. haha My lifting partner is big into grip training since she is a highland games competitor and thus, she started busting out all kinds of different grip implements right after we got done with chinups.



Got 2 more pull workouts (3x3@90% and 3x1@95%), then one deload pull session, then max time

But as long as you aren't arching with your lower back, its safer and better right? Could you see from my bench videos if im doing it correctly?

You shoulda let her get some grip work in after training nom saiyan. I'm sure all kinds of busting of grips would be done


Maybe you shouldn't max and just continue on training? I don't think Ill ever max again in my life srs. Takes away from training, kills recovery etc. I could use that to increase my 1RM instead of testing it. Thus why im reluctant to do week 5 on canditos program because its damn near maxing out lol

[MikeWines]

Been working on (what I think) is an exertion headache this last day and a half so I may take a bit of time off (4-5 days) or deload this week as my life stressors and training stressors have both been very high lately and it's clearly reflecting in my morning RHR as there were some days @70 which is the highest it has ever been.

Oh my word. I need to grow up.

Chuckling here like a little kid reading this.

Don't get crazy, I was talking about these...haha

But as long as you aren't arching with your lower back, its safer and better right? Could you see from my bench videos if im doing it correctly?

You shoulda let her get some grip work in after training nom saiyan. I'm sure all kinds of busting of grips would be done

Maybe you shouldn't max and just continue on training? I don't think Ill ever max again in my life srs. Takes away from training, kills recovery etc. I could use that to increase my 1RM instead of testing it. Thus why im reluctant to do week 5 on canditos program because its damn near maxing out lol

Correct...will check bench videos soon but it's usually somewhat tough to tell given how baggy shirts are and what not. I'll do my best.

Not sure if I'll go for an all out 1-RM, I'm not a big fan of them and I don't think they have very little applicability for most (athletes and regular gym goers) and the majority of folks would do better with a 2,3, or even 5-RM. Much safer, less neurally taxing, and people need to learn what it means to build strength rather than always test it. Not to mention, a 1-RM is just essentially an ego boost and that's about it. I'm much more impressed by sets of 10 or 20 at a heavy weight on back squats than just a (barely) parallel powerlifting single in a suit.

[hostelmaniac]

im benching today. ill take a shirtless video just for you bb

[DJaRiHardstyle]

Oh my word. I need to grow up.

Chuckling here like a little kid reading this.

[MikeWines]

HOW LONG WILL THE HEADACHE LAST?

Exertion headaches have three phases:

INTENSE HEADACHE: The first phase is the intense, painful headache that occurs during or immediately after an intense workout. The pain is typically in the temples or back of head. The feeling can best be described as a grenade exploding in the head. The headache hits rapidly, and throbs painfully. This headache will not go away until there is a decrease in heart rate, blood pressure, and all activity has ceased.
DULL HEADACHE: The second phase is a dull, fatiguing headache that can last for up to 2 weeks. It typically lingers wherever the initial phase of the headache was felt because that is the area that the meninges flared up.
FULL RECOVERY: Full recovery depends on the severity of the initial headache and the quality of rest given to the body to recover. If the body is given the opportunity to heal, dull headaches are typically gone in 1 week. True full recovery, meaning the ability to perform at the same level as before the headache, will take approximately 2 months.



There are some simple guidelines that will help with full recovery and full pre-headache performance:

STOP: Once an exertion headache occurs, STOP. Do not attempt to push through the rest of the training session, it will only worsen the headache and the duration of symptoms.
MEDICAL VISIT: It is important to rule out any other underlying potential causes. Aneurysm’s, thunderclap headaches, and slipped discs may be potential causes for similar symptoms and must be ruled out. If it is an exertion headache, physicians may recommend rest, plenty of fluids and ibuprofen taken every 4 – 6 hours daily to help with the swelling of the meninges. Or, they may recommend something else which is why it is important to consult the physician.
REST 1 WEEK: The initial rest phase should be a complete week of total rest from all physical activity, including practices, strength training, cardio, as well as recreational and competitive activities.

If steps 1 – 3 are done without any interruptions, then the headache should subside and the head should feel normal after 1 week. However, the body is still not ready at this point for pre-headache performance. Here are some guidelines for building back up to pre-headache performance:

PHASE 1 (2 WEEKS): Take two weeks off from any lower body exercises, performing only upper body exercises at 50 – 75% of your pre-headache weight. By the end of the two weeks, weight should be approaching pre-workout level. Introduce light cardio, no more than 70% of your Maximum Target Heart Rate (220-Age), for no more than 20 minutes.
PHASE 2 (2 WEEKS): Introduce single-joint, isolateral leg exercises to the upper body strength program. This includes leg extensions, leg curls, hip adduction and abduction. This allows for strength maintenance without loading the frame. Attempting to do compound leg movements such as squats, leg press, or deadlifts prematurely can cause a flair-up of the meninges and another full-blown exertion headache. Begin increasing intensity of cardiovascular training slowly during this phase.
PHASE 3 (4 WEEKS): Begin introducing compound leg movements at 50% OF PRE-HEADACHE WEIGHT. Slowly add back volume and weight each workout. Begin pushing the cardiovascular system.

If at any point during this recovery plan an exertion headache occurs, then go back to step one which was STOP. Repeat with physician visit, rest, and slow recovery. It is important to note that while 2 months of recovery does seem like a long time, these headaches can linger for over 6 months if the body is not allowed to heal. 2 months of strategic recovery is better than 6 months of bull-headed attempts to push through it.

www.apexllc.org/articles/exertion-headaches/

Ffffff.....

[doughnutgut]

www.apexllc.org/articles/exertion-headaches

Ffffff.....

37 years old and deal with a headache like my Mother and her Mother did.

Either

1. Rub dirt into it and crack on.

2. Take some tablets with water and crack on.

3. Lie down and sleep for a few hours. Wake then crack on.

Interwebs is a worrying place for looking up symptoms and the likes.

[ErikTheElectric]

Interwebs is a worrying place for looking up symptoms and the likes.

This.



I think some rest should be in order.

[hostelmaniac]

from the deads???

[The Solution]

Have not had a headache in about 6-7 years crew checking in
Never get them.

[determined4000]

Have not had a headache in about 6-7 years crew checking in
Never get them.

you must not work in a workplace where there are ever women chit chatting then

[The Solution]

you must not work in a workplace where there are ever women chit chatting then

i work in a work place where women talk all the time, kids running around a restaurant screaming and their mom's running after them, and deal with a lot of moron's or people that try to scam you for free cheeseburgers
let me tell you

Now with school starting up. The talk at the lunch table with the faculty and women with dieting or eating in general oh lawl. it makes your head spin.

Yeah i was going to pack but figured i would grab a few donuts on the way into school and order out a sub, and drink a diet coke because you know thats healthy.

Ok lol

[determined4000]

i work in a work place where women talk all the time, kids running around a restaurant screaming and their mom's running after them, and deal with a lot of moron's or people that try to scam you for free cheeseburgers
let me tell you

Now with school starting up. The talk at the lunch table with the faculty and women with dieting or eating in general oh lawl. it makes your head spin.

Yeah i was going to pack but figured i would grab a few donuts on the way into school and order out a sub, and drink a diet coke because you know thats healthy.

Ok lol

in all honesty, at least they got the diet coke. Some people in my office dont drink diet soda because they are convinced artifical sweeteners cause weight gain--> So they drink a few cans of regular and the hundreds of calories (all sugar)

[Reid456]

Exertion headaches suck. I (knock on wood) rarely ever get headaches (or hangovers ). I'm not even sure if I remember what they feel like. But I did get exertion headaches once a few years back and it was scary. Every time I did any type of leg movement I got a splitting headache. I just stopped any movement that caused it and it was fixed in two weeks.