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    You can do this long term but if you find a heel...

    You can do this long term but if you find a heel elevation you like and want to stick with you may be better off purchasing heeled weightlifting shoes.

    This helps due to improving dorsiflexion...
  • Thread: Heisman's log

    by Heisman2
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    1,341
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    236,430

    Thank you! It's even more difficult for me...

    Thank you! It's even more difficult for me recently as I changed my squat form to heels elevated and feet closer together to make it much more quad-dominant. My quads have always been a weakpoint.
    ...
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    I think 2/3 is probably fairly accurate. You'll...

    I think 2/3 is probably fairly accurate. You'll get a lot of additional help from doing the banded version that I stated as that really drives in the motor pattern well. Plus, the bands allow an...
  • Are you supposed to be able to regain full...

    Are you supposed to be able to regain full function? I ask because you said you still have pain and a limited range of motion. If so it may be worth following up with the surgeon to see if they think...
  • Have you done physical therapy for recovery...

    Have you done physical therapy for recovery post-op?
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    Carbs are helpful to refill glycogen stores. This...

    Carbs are helpful to refill glycogen stores. This can be important if you are doing two workouts within 8 hours of each other.

    Otherwise, the old thought is that carbs help increase insulin levels...
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    I did by cutting down to

    I did by cutting down to <150 pounds at 5'7". Being small helps a lot! I was able to do a double and did a rep while holding a 10 pound dumbbell and then stopped working at it because I didn't really...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,341
    Views
    236,430

    Paused high bar back squats: 225x3x5 Paused...

    Paused high bar back squats: 225x3x5
    Paused deadlifts: 365x3x3
    Adductors: 30x7/20x7
    Abductors: 30x6/20x3
    Hip flexors: 25x9
    Dorsiflexion: 15x11
    Paused one-legged calf raises: 45x7
    One-legged...
  • What exercises do you prefer to use partial ranges of motion?

    Just curious to get everyone's thoughts. In general research favors using a full range of motion for hypertrophy but I think it's completely viable to use a full range of motion for some movements...
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    Calipers are not going to be accurate to within...

    Calipers are not going to be accurate to within 0.5%.

    Ask yourself this; is there any logical way that adding 200 kcals without changing anything else should help someone lose weight?
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    If you are using the bodyfat measurement from...

    If you are using the bodyfat measurement from standing on a scale that is single frequency bioimpedance analysis and notoriously inaccurate. You would be better off just following the advice in this...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,341
    Views
    236,430

    Paused flat barbell bench press: 155x4x5 Leaning...

    Paused flat barbell bench press: 155x4x5
    Leaning back underhand lat pulldowns: 160x4x5
    Incline dumbbell bench press: 65x7,5
    Standing strict dumbbell rows: 65x7,5
    Dips: 16
    Hammer-grip chins: 11...
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    Considering 1 pound of metabolizable fat is ~3500...

    Considering 1 pound of metabolizable fat is ~3500 kcals, if you could really only store 400 calories daily then it would not be possible to gain more than ~30*400/3500 = 3.4 pounds of fat per month....
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    COVID-19 impacts the heart more than other...

    COVID-19 impacts the heart more than other viruses seem to do. I would avoid pre-workout for sure. I'd personally not workout while symptomatic.
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    I like this post. For whatever it is worth,...

    I like this post.

    For whatever it is worth, this study: https://pubmed.ncbi.nlm.nih.gov/26409441/ compared EMG activity from a typical dumbbell shrug, an overhead shrug, and an overhead retraction...
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    Why not just do the Y raises with a cable? Or...

    Why not just do the Y raises with a cable? Or wrap a band around a pole/doorknob of some sort and do them?
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    There are not that many variables with that...

    There are not that many variables with that machine, other than changing your foot placement in it I cannot think of any other adjustment you can make off the top of my head.
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    You can put a velcro ankle strap on a low pulley...

    You can put a velcro ankle strap on a low pulley and wrap it around your foot, then lie down so that it pulls your foot into plantarflexion (similar to when you step on the gas while driving) and...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,341
    Views
    236,430

    Paused high bar back squats: 225x2x5 Paused...

    Paused high bar back squats: 225x2x5
    Paused deadlifts: 365x2x5 (kept my back straighter and really felt it in my back/hamstrings)
    Adductors: 30x5/20x5
    Abductors: 30x4/20x4
    Hip flexors: 25x8...
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    I have not read through the thread but if you...

    I have not read through the thread but if you have been training well for a long time and eating sensibly without making much progress consider getting your testosterone levels (total and free)...
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