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  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
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    190,120

    Today's workout: Paused weighted dips:...

    Today's workout:

    Paused weighted dips: BW+70x6, BW+55x6, BW+45x6
    Pased hammer gip chins: BW+70x6, BW+55x6, BW+45x6
    Paused flat bench press: 155x8, 155x7, 155x7
    Paused seated rows: 160x8, 160x8,...
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    77

    Also consider if when you say HIIT you mean an...

    Also consider if when you say HIIT you mean an all out sprint or not. For example, some people differentiate HIIT (high intensity interval training) from SIT (sprint interval training), with...
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    4
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    77

    What are your actual goals with HIIT? That...

    What are your actual goals with HIIT?

    That said, if HIIT is only going to hinder gains for lower body, not upper (assuming sprinting is the only form of HIIT you are doing). If you can space out...
  • Nice systematic review on the various autoregulation methods for maximum strength

    https://peerj.com/articles/10663/

    It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through...
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    211

    If you post your actual workout you will get...

    If you post your actual workout you will get better advice.
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,120

    Today's workout: Deadlifts: 365x6, 365x6...

    Today's workout:

    Deadlifts: 365x6, 365x6
    Paulson step-ups: BWx16, BWx12
    ATG split squats: BWx15, BWx15
    Resisted dorsiflexion: 5x15, 5x15
    Nordic leg curls: 7

    That's it, felt good all around....
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    4
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    405

    Not sure specifically targeting the rhomboid is...

    Not sure specifically targeting the rhomboid is worthwhile, but look at this and you'll see the primary function of the rhomboids is to move the scapula superomedially:...
  • I don't think lunges get hate but they can be a...

    I don't think lunges get hate but they can be a bit difficult to standardize when talking about them. For example, if you do a lunge in place then you can significantly shift where the emphasis is on...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,120

    Today's workout: FT bench press: 50x8, 50x6,...

    Today's workout:

    FT bench press: 50x8, 50x6, 45x9
    One-armed pulldowns: 100x6, 90x6, 80x6
    Seated dumbbell shouder press: 40x8, 40x7, 40x6
    FT rows: 60x8, 60x7 60x6
    Push-ups: BW+25x9, BW+25x6,...
  • Replies
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    1,229

    Interesting. I'll never understand legal stuff,...

    Interesting. I'll never understand legal stuff, lol.
  • Replies
    30
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    1,229

    A lot of commercial gyms do not have benches with...

    A lot of commercial gyms do not have benches with safeties that are adjustable, sadly. But yes, if this is an option that would be the solution.
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    30
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    1,229

    I'm surprised by this. I figured a gym would be...

    I'm surprised by this. I figured a gym would be more liable by not allowing spotters.

    Spotters are good for the freak occurrence where your arm breaks so they can help catch the weight. However,...
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    586

    Anything that places it at a stretch will help as...

    Anything that places it at a stretch will help as training a muscle in the lengthened position can generally yield superior adaptations to training a muscle in the shortened position. The long head...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,120

    Today's workout: Heel elevated paused goblet...

    Today's workout:

    Heel elevated paused goblet squats: 20x2x20
    Poliquin step-ups: 20, 16
    ATG split squats on ~4" step: 12, 11
    Resisted dorsiflexion: 5x2x13
    Paused weighted dips: BW+95x4 (same as...
  • New Candito video touching on a lot of the things typically discussed here.

    tMoQiYW5dFc

    The video basically advocates staying far away from failure for the majority of one's lifting. The video is designed more for strength but the first thread in the comments also...
  • Two reviews published in the last year that touch...

    Two reviews published in the last year that touch on this topic for those who want to read more in depth:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7372125/pdf/fphys-11-00816.pdf - this more...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,120

    Well the exam was considerably harder than I...

    Well the exam was considerably harder than I expected. I think I passed but I'm not completely confident and I unfortunately have to wait 8-10 weeks to find out.

    Anyways, I took yesterday off...
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    You may need to simply elevate your heels for the...

    You may need to simply elevate your heels for the squats.

    If 4 kg progress means lifting strength then that is fine as you are in a big deficit and have lost >70 pounds. You probably could make...
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    2
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    810

    General recommendation for fiber is 14 grams per...

    General recommendation for fiber is 14 grams per 1000 kcal intake. That's based on data showing benefit for heart health. There are other benefits of fiber without good quantifications for the...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,120

    Today's workout: Deadlifts: 435x5 (+10 lbs,...

    Today's workout:

    Deadlifts: 435x5 (+10 lbs, warmups felt heavy and this pretty much pushed me to the limit)
    FT bench press: 50x11 (+1 rep, felt good)
    FT rows: 60x11 (+1 reps, felt good)
    Snatch...
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