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  1. #991
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by alicat32 View Post
    Outstanding! I often have to repeat previous weeks when I am trying to get form down. For me, I have to check ego at the door. That was me yesterday on bench. Keep up the good work! This far in, you are doing exceptional. 87 weeks, I don't know that I could log that long successfully
    Logging is easy. It’s the lifting that’s hard!

    Ego is definitely an issue here. Which is kind of strange because I work out alone, and there’s no one else watching me. Even when my wife is there she’s doing her best to ignore the clanging and trying to get her own art projects done. So the ego is all internal. I am my own worst critic, and the hardest one to please.

    Sometimes I do end up happy with my work, though.
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  2. #992
    Humble Megalomaniac ElrondHubbard's Avatar
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    Too many good responses to quote here in one batch. And I’m loving this discussion, it’s extremely informative. So, I still need to read more broadly about different approaches to Myo-reps and I was unaware of Prilepen’s chart.

    I’m not sure how long I will go with this deload/cut cycle, I want to lose at least 10 pounds, and it might be a good place to experiment with a few things in the meantime. But when I get back on a strength regime, I do think that some of the ideas y’all have put out here are going to be worth incorporating.
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  3. #993
    Humble Megalomaniac ElrondHubbard's Avatar
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    Unlike last week's Thursday non-workout, I actually got it in last night, and thus completed Week 87. I can now start working back up to previous totals. How I'll combine that with my weight loss goals, I'm still not sure.

    Weights were as they should be, accessories still a little short. I've obviously de-acclimated to them, and that's going to take time to ramp up. While the weighted pullups/chinups give me too few sets to do actual myo-reps with them, I did try to apply to principle of shorter rest breaks, and hopefully more effective reps. The only accessory I did true myo-reps on was the stiff-legged deadlift: and I still think I need to add a little more weight. I held back a bit on the pushups, I was starting to run into energy depletion by the time I got there, and I didn't want to ruin whatever came next. As it was, I didn't get to my planned shrugs, so I'll save that for Sunday.

    All in all, I think it was a productive workout to get me through the deload.


    Bench Press:
    95x5
    119x5
    143x5
    166x5
    195x4
    143x10

    Squat:
    120x5 -- Paused
    149x5 -- Paused
    179x5
    209x5
    245x4
    179x10

    BB Row:
    104x5
    130x5
    156x5
    182x5
    214x4
    156x10

    Overhead Press:
    55x5
    68x5
    82x5
    96x5
    112x4
    82x10


    Accessories:
    Pullups, neutral grip, 35 pound plate hanging on belt, 3 sets:
    7 + 5 + 5

    Chinups supinated narrow grip, 35 pound plate hanging on belt, 2 sets:
    5 + 5

    Pullups/Chinups combined, 27 reps total.

    Pushups w/grip handles, 3 sets
    30 + 30 + 30, 90 reps total.

    Stiff-legged Deadlifts, 150 pounds, myo-reps:
    12 rep activation set, + 5 + 5 + 5 + 5 + 4, 32 reps total.

    Weather looks good for Sunday -- may not have to wear thermal socks!
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  4. #994
    Hammy Hammy Hobbes thehobbes's Avatar
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    Always mirin' your row to bp strength, row your boat!
    Originally Posted by ElrondHubbard View Post
    Weather looks good for Sunday -- may not have to wear thermal socks!
    Spring is on the way, thrilled to ditch the thermal socks, thermal shirts, and thermal undies lol.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  5. #995
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by thehobbes View Post
    Always mirin' your row to bp strength, row your boat!

    Spring is on the way, thrilled to ditch the thermal socks, thermal shirts, and thermal undies lol.
    Not quite ready for that... Going to be working at 6600 feet tomorrow, there'll still be a bit of a chill. But soon! Not soon enough, but soon!

    Oh, and the AC on my car gave out the first time this year I had to use it. So I need to get that fixed before it starts getting really warm.
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  6. #996
    Humble Megalomaniac ElrondHubbard's Avatar
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    And we're now at week 88, Really the second week after the deload, but it feels like the first. First week where the weights start ramping back up towards where they were before said deload. Accessories were a bit interesting, too.

    Working on weight loss, just seeing the first hints of it. Hopefully it stays steady for this cycle -- it will, if I don't go overboard with hunger reactions!

    Morning Weight: 176.8 lbs


    Bench Press:
    97x5
    122x5
    146x5
    171x5
    195x5

    Squat:
    123x5 -- Paused
    153x5 -- Paused
    184x5
    215x5
    245x5

    BB Row:
    107x5
    134x5
    160x5
    187x5
    215x5

    Overhead Press:
    56x5
    70x5
    84x5
    98x5
    112x5


    Accessories:
    Pullups/Chinups, 35 lb plate on belt:
    Pullups, 3 sets, neutral grip: 8 + 6 + 5
    Chinups, 2 sets, shoulder-width supinated grip: 5 + 5
    29 reps total.


    Pushups w/grip plates, 3 sets: 40 + 36 + 35. 111 reps total

    Stiff-legged Deadlifts, 155 lbs, Myo-reps:
    12 rep activation set
    5 + 5 + 5 + 5 + 5 minisets: 37 reps total.


    BB Shrugs: 185 lbs, Myo-reps:
    14 rep activation set
    5 + 5 + 5 + 5 + 4 minisets: 38 reps total.


    A bit of another learning experience with the myo-reps. The stiff-legged deadlifts required a lot of deep and heavy breathing, and with the short pause between minisets, I didn't have the opportunity to re-moisturize my mouth between lifts. By the time I finished, my mouth was completely dry, which makes breathing itself more difficult. In the future, I'll need to make sure I get my mouth spritzed before I begin.

    My salivary glands are actually working a little better than they were a couple of months ago, but activities like this show me just how minimal that activity is.

    It wasn't so bad on the shrugs, being a more localized effort it wasn't as demanding on the lungs or mouth. I could do more of the breathing through my nose, which still produces plenty of moisture.



    Deadlift night tomorrow... Got to watch that form again!
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  7. #997
    Bigger Badder Bama bamazav's Avatar
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    Good job. Looking forward to seeing how deadlifts go.

    I will need to go back through your log to learn about this saliva issue. Glad you were able to push through.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  8. #998
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    Working on weight loss, just seeing the first hints of it. Hopefully it stays steady for this cycle -- it will, if I don't go overboard with hunger reactions!
    If you have any tips that seem to work with you, please share As for myself, I typically do real well all day but I just can't seem to let myself go to bed hungry. And several days I have literally eaten 500 or so calories between 10:00 pm and the next morning (I will frequently eat during the middle of the night and had a quick open face ham sandwich last night at 12:30 ). I attribute it to being to "bro minded" and thinking that I'll lose my gainz' if I go too long between meals.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  9. #999
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by bamazav View Post
    Good job. Looking forward to seeing how deadlifts go.

    I will need to go back through your log to learn about this saliva issue. Glad you were able to push through.
    The short answer is that the radiation treatment on my throat did serious damage to my salivary glands, along with my thyroid. I haven’t been able to produce significant saliva since. I use Biotene spray as a mouth moisturizer. Tastes yucky, but it is what it is. I use it a lot more when working out.
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  10. #1000
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    If you have any tips that seem to work with you, please share As for myself, I typically do real well all day but I just can't seem to let myself go to bed hungry. And several days I have literally eaten 500 or so calories between 10:00 pm and the next morning (I will frequently eat during the middle of the night and had a quick open face ham sandwich last night at 12:30 ). I attribute it to being to "bro minded" and thinking that I'll lose my gainz' if I go too long between meals.
    Temptation is a frightening thing! I still eat full volume on workout days, that’s a compromise I can’t talk myself out of. Good thing I only work out three days a week. The last time I cut, I just extended the time between meals, essentially skipping lunch but still eating a full dinner. I’m going to try to do the same thing this time around. It starts slow, because it takes me a few weeks to get acclimated to the change in eating habits. I was doing pretty well until yesterday evening when I had to take a side trip into town on my way home from work. I was attacked without warning by a rogue Taco Bell, and beaten with burritos until I submitted. It was horrible, I tell ya!
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  11. #1001
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by Payton1221 View Post
    If you have any tips that seem to work with you, please share As for myself, I typically do real well all day but I just can't seem to let myself go to bed hungry. And several days I have literally eaten 500 or so calories between 10:00 pm and the next morning (I will frequently eat during the middle of the night and had a quick open face ham sandwich last night at 12:30 ). I attribute it to being to "bro minded" and thinking that I'll lose my gainz' if I go too long between meals.
    I was just reading some articles on sleep and insomnia. Actually good to go to bed hungry. They didn't go into detail as to why, just said that a full belly can hinder good sleep.

    "Rogue Taco Bell?" That is kind of like 'voluntary dysentery." Not fun any way you look at it. Now 5 Guys burger, that worth being attacked over.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  12. #1002
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by bamazav View Post
    I was just reading some articles on sleep and insomnia. Actually good to go to bed hungry. They didn't go into detail as to why, just said that a full belly can hinder good sleep.

    "Rogue Taco Bell?" That is kind of like 'voluntary dysentery." Not fun any way you look at it. Now 5 Guys burger, that worth being attacked over.
    The most depressing thing I will ever post on this forum is to announce that the nearest 5 Guys is a hundred miles away from me. The nearest Taco Bell is only 50 miles away. Gluttons can't be choosy, you know.
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  13. #1003
    Humble Megalomaniac ElrondHubbard's Avatar
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    Got a chance to post last night's workout fairly soon, so I'm taking advantage of it.

    Midpoint of week 88, ramping the weights up from my initial deload. For the most part it was unremarkable, except for a couple of items worth remarking.

    1. Still trying to engage my posterior chain better on the deadlifts and not rely so much on the back alone. At 371 pounds last night, it was very hard to do that. I think 371 pounds using "proper" form was harder for me than 390 pounds a few short weeks ago in my habitual curved back manner. I've noticed it in the squats too -- I do need a bit more leg work before I can do this properly. Working on it!

    2. Backslid a bit on the pullups and chinups. Not sure why, but the myo-reps pace is very hard to sustain. which means I need to keep hitting at it until I get there. I'll get there.

    Everything else went pretty well.

    Incline Bench:
    102x5
    123x5
    143x5
    164x5

    Squat:
    123x5 -- Paused
    153x5 -- Paused
    184x5
    184x5

    Overhead Press:
    56x5
    70x5
    84x5
    98x5
    98x5

    Deadlift:
    232x5
    278x5
    325x5
    371x5


    Accessories:
    Pullups, Bodyweight, neutral grip. Myo-reps:
    10 rep activation set,
    5 + 3 mini-sets.

    Chinups, shoulder-width supinated grip, bodyweight. Myo-reps:
    8 rep activation set.
    4 rep mini set.

    30 reps total.

    Pushups, 3 sets, w/grip handles: 42 + 35 + 35, 112 reps total.
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  14. #1004
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by ElrondHubbard View Post

    1. Still trying to engage my posterior chain better on the deadlifts and not rely so much on the back alone. At 371 pounds last night, it was very hard to do that. I think 371 pounds using "proper" form was harder for me than 390 pounds a few short weeks ago in my habitual curved back manner. I've noticed it in the squats too -- I do need a bit more leg work before I can do this properly. Working on it!
    I have found that, yes, the leg work helps, but core strength helps even more with both Squats and Deadlifts. What I have seen from lifters I have seen and trained with is not that their legs were not strong enough to move the load but that their cores were not tight enough and strong enough to carry the load. Since I have been more regular, not yet regular enough, in incorporating more core work (McGill Big Three mostly), I have seen both my squats and deadlifts improve. Just a thought.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  15. #1005
    🥋 A Karate Kid age 60 Samraiwise's Avatar
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    LOL, your fast food industry is nothing but a menace. Sadly I was once a slave to McDonald's. (maybe still is...). Someday we'll need FFAA (Fast Food Addicts Anonymous) to fight their invasion!!

    Have a happy deload, Dave!!
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    Originally Posted by bamazav View Post
    I have found that, yes, the leg work helps, but core strength helps even more with both Squats and Deadlifts. What I have seen from lifters I have seen and trained with is not that their legs were not strong enough to move the load but that their cores were not tight enough and strong enough to carry the load. Since I have been more regular, not yet regular enough, in incorporating more core work (McGill Big Three mostly), I have seen both my squats and deadlifts improve. Just a thought.
    Those look like interesting exercises. Surprisingly, I wasn't familiar with any of them.

    I like your thought, I think I will insert them into my repertoire.
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    Originally Posted by Samraiwise View Post
    LOL, your fast food industry is nothing but a menace. Sadly I was once a slave to McDonald's. (maybe still is...). Someday we'll need FFAA (Fast Food Addicts Anonymous) to fight their invasion!!

    Have a happy deload, Dave!!
    Speaking of fast food...

    Thursday we discovered another fast food place called "Smashburger." They had one called "Sin City" just for the Las Vegas area: Bacon, egg, and beef patty with onion on an egg bun. That and sweet potato fries completed the descent into madness.

    Better than 5 Guys, I'd say!


    And after that, there was no workout Thursday. Again, a long day spent in Las Vegas on various medical appointments, and a late return home. Hopefully, we're done with this phase for a bit, and I'll be on a regular schedule with no interruptions for a while starting Sunday.
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    Originally Posted by ElrondHubbard View Post
    Speaking of fast food...

    Thursday we discovered another fast food place called "Smashburger." They had one called "Sin City" just for the Las Vegas area: Bacon, egg, and beef patty with onion on an egg bun. That and sweet potato fries completed the descent into madness.

    Better than 5 Guys, I'd say!


    And after that, there was no workout Thursday. Again, a long day spent in Las Vegas on various medical appointments, and a late return home. Hopefully, we're done with this phase for a bit, and I'll be on a regular schedule with no interruptions for a while starting Sunday.
    I love Smashburger, but would take a 5 Guys over Smash any day. I am kinda burger old school I guess.
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    Originally Posted by bamazav View Post
    I love Smashburger, but would take a 5 Guys over Smash any day. I am kinda burger old school I guess.
    What I really like about 5 Guys is the bottomless peanut pits. I can really go to town on those. I love their burgers too, but I'm not such a big fan of their fries.

    My top three right now are 5 Guys, The Habit, and Smashburger. Of the three, I like Smash Burger's sweet potato fries the best.
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    Originally Posted by ElrondHubbard View Post
    What I really like about 5 Guys is the bottomless peanut pits. I can really go to town on those. I love their burgers too, but I'm not such a big fan of their fries.

    My top three right now are 5 Guys, The Habit, and Smashburger. Of the three, I like Smash Burger's sweet potato fries the best.
    I C. I am with you on the sweet potato fries.
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    Originally Posted by ElrondHubbard View Post
    Speaking of fast food...

    Thursday we discovered another fast food place called "Smashburger." They had one called "Sin City" just for the Las Vegas area: Bacon, egg, and beef patty with onion on an egg bun. That and sweet potato fries completed the descent into madness.

    Better than 5 Guys, I'd say!


    And after that, there was no workout Thursday. Again, a long day spent in Las Vegas on various medical appointments, and a late return home. Hopefully, we're done with this phase for a bit, and I'll be on a regular schedule with no interruptions for a while starting Sunday.
    Have never been to Smashburger (we don't have one out here), nor have I been to The Habit, nor Five Guys. I do get the urge for a good burger out here but the only real fast food burgers around here that I'll eat are B.K. (insert shocked emoji here)

    Fingers crossed that the medical appts are done for a while.

    As for going to bed hungry, there is a ton of ongoing evidence that lengthy periods without food each day help the digestive system by giving it a break. Ideally, having a fasting period of at least 14 hours is good, 16-18 hours is ideal. A recent study took several hundred people and had them eat breakfast 90 minutes later than usual and dinner 90 minutes earlier than usual, giving their body three extra hours without food. Triglycerides dropped, bad cholesterol dropped, they slept better, had better focus, etc.

    Having said that, if I'm hungry at all when I go to bed, I can't sleep. (insert oh, well emoji here)

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    Originally Posted by Athena View Post
    Have never been to Smashburger (we don't have one out here), nor have I been to The Habit, nor Five Guys. I do get the urge for a good burger out here but the only real fast food burgers around here that I'll eat are B.K. (insert shocked emoji here)

    Fingers crossed that the medical appts are done for a while.

    As for going to bed hungry, there is a ton of ongoing evidence that lengthy periods without food each day help the digestive system by giving it a break. Ideally, having a fasting period of at least 14 hours is good, 16-18 hours is ideal. A recent study took several hundred people and had them eat breakfast 90 minutes later than usual and dinner 90 minutes earlier than usual, giving their body three extra hours without food. Triglycerides dropped, bad cholesterol dropped, they slept better, had better focus, etc.

    Having said that, if I'm hungry at all when I go to bed, I can't sleep. (insert oh, well emoji here)

    I have missed these little tidbits of helpful information.
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    Originally Posted by Athena View Post
    Have never been to Smashburger (we don't have one out here), nor have I been to The Habit, nor Five Guys. I do get the urge for a good burger out here but the only real fast food burgers around here that I'll eat are B.K. (insert shocked emoji here)

    Fingers crossed that the medical appts are done for a while.

    As for going to bed hungry, there is a ton of ongoing evidence that lengthy periods without food each day help the digestive system by giving it a break. Ideally, having a fasting period of at least 14 hours is good, 16-18 hours is ideal. A recent study took several hundred people and had them eat breakfast 90 minutes later than usual and dinner 90 minutes earlier than usual, giving their body three extra hours without food. Triglycerides dropped, bad cholesterol dropped, they slept better, had better focus, etc.

    Having said that, if I'm hungry at all when I go to bed, I can't sleep. (insert oh, well emoji here)

    Thanks, Athena. Those appointments come in clusters (unfortunately, the hamburgers don't). My wife and I will both need follow-up visits soon, but hopefully they can be scheduled on either non-workout days or we can get them done earlier. The tough part is when there are multiple appointments on the same day.

    And they don't always include hamburgers. Sometimes it's a Vietnamese restaurant, sometimes a buffet, sometimes pizza, sometimes something completely different.

    What I've been in the mood for lately is meat loaf, and the last restaurant that had it on their menu was out. So, we'll have to schedule a future doctor visit around meat loaf availability.
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    Meanwhile...

    Sunday night began Week 89, and I DID get that workout in! I came in a little weaker than the previous week, and I missed a rep on the Bench Press, and needed a revenge set to make up for it. Not sure what to attribute it to. Maybe being outdoors all day under the first full Sun we've had in ages? Maybe the fact that I lost two pounds for the week? (I was happy about that), maybe general arm-weariness after a full day wielding a hammer and drill working on my observatory. Finally finished the framing and roof sheathing, starting to work on underlayment and shingles now.

    Maybe it's just "one of those things." I did get a second wind later on, and actually improved slightly on my accessories over the previous Sunday. So I'm not complaining.

    Morning weight: 174.8 pounds.


    Bench Press:
    97x5
    122x5
    146x5
    171x5
    195x4 -- No rep 5
    195x3 -- Revenge Set

    Squat:
    123x5 -- Paused
    153x5 -- Paused
    184x5
    215x5
    245x5

    BB Row:
    107x5
    134x5
    160x5
    187x5
    215x5

    Overhead Press:
    56x5
    70x5
    84x5
    98x5
    112x5


    Accessories:
    Weighted Pullups/Chinups (35 lb plate):
    3 sets Neutral-grip pullups -- 8 + 6 + 6

    2 sets Supinated grip chinups -- 5 + 5

    30 reps total


    Pushups w/grip handles, 3 sets:
    44 + 38 + 36 -- 118 reps total


    Stiff-Legged Deadlifts 155 lbs, Myo-reps
    14 reps Activation set
    5x5 mini-sets

    39 reps total


    Standing BB Shrugs, 190 lbs, Myo-reps
    14 reps Activation set
    5x5 mini-sets

    39 reps total

    Tuesday, we'll repeat last Tuesday.
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    Originally Posted by ElrondHubbard View Post
    Meanwhile...

    Sunday night began Week 89, and I DID get that workout in! I came in a little weaker than the previous week, and I missed a rep on the Bench Press, and needed a revenge set to make up for it. Not sure what to attribute it to. Maybe being outdoors all day under the first full Sun we've had in ages? Maybe the fact that I lost two pounds for the week? (I was happy about that), maybe general arm-weariness after a full day wielding a hammer and drill working on my observatory. Finally finished the framing and roof sheathing, starting to work on underlayment and shingles now.

    Maybe it's just "one of those things." I did get a second wind later on, and actually improved slightly on my accessories over the previous Sunday. So I'm not complaining.

    way to bury the lead for those of us who haven't checked in lately...OBSERVATORY? very, very cool. hoping you'll share pics along the way.

    need a quick explanation of a Myo-rep, as referred to in your BB shrugs. help? and i understand about clusters of medical appts. we're at that age. *sigh*

    as for meatloaf, my mom wasn't the best cook. my oldest sister always raves about our mom's meatloaf. the middle sister and i think she's showing signs of dementia.
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    Originally Posted by Athena View Post
    way to bury the lead for those of us who haven't checked in lately...OBSERVATORY? very, very cool. hoping you'll share pics along the way.

    need a quick explanation of a Myo-rep, as referred to in your BB shrugs. help? and i understand about clusters of medical appts. we're at that age. *sigh*

    as for meatloaf, my mom wasn't the best cook. my oldest sister always raves about our mom's meatloaf. the middle sister and i think she's showing signs of dementia.
    Myo-reps are another form of rest pause sets. Dogg Crapp is two AMAP sets following your first working set. Myo-reps is more prescribed in the number of rest pause sets and reps.

    In our house, meatloaf was an occasional treat ( I too occasionally go on a meatloaf quest). In my family tuna noodle casserole is what all the sibs remember and like to eat. Me? I won't touch the stuff, I gag thinking about it.
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    Originally Posted by Athena View Post
    way to bury the lead for those of us who haven't checked in lately...OBSERVATORY? very, very cool. hoping you'll share pics along the way.

    need a quick explanation of a Myo-rep, as referred to in your BB shrugs. help? and i understand about clusters of medical appts. we're at that age. *sigh*

    as for meatloaf, my mom wasn't the best cook. my oldest sister always raves about our mom's meatloaf. the middle sister and i think she's showing signs of dementia.
    This is a rebuild. I built the first iteration back in 2010 to house the telescope I'd built the year before. The telescope, observatory, and builder all had some fairly dramatic flaws at the time: Balance and vibration on the part of the scope, sagging, leaking roof on the part of the observatory, and excess fat, sore joints and inadequate muscle mass on the part of the astronomer.



    Last year I rebuilt the telescope, which works much better now, this year I'm redoing the observatory, and for the foreseeable future I'll be working on the astronomer. I have the structure complete, the roof sheathed, and getting ready to start laying shingles next weekend.

    I've learned a lot about building things since then, this one's going to be stiffer, stronger, and easier to roll on and off. I hope to have completion photos soon. It won't look much like the old version. Neither do I!


    As Bamazav said, Myo-reps are a form of rest-pause, and I'm still not very good at them. Officially, you do an "activation set" of 10-14 reps to RPE 8, wait about 15 seconds, and then do spaced reps of 5 for either 5 mini-sets or until you can't do 5 any more. It's harder than I thought to judge RPE 8, and I either do too few activation sets and don't fatigue myself properly after 5 mini-sets, or I do too many and then give out way too soon. Still trying to find the right starting point.

    https://www.reddit.com/r/leangains/c...fdqd/myo_reps/


    And meat loaf: It's really hard to find a good one. I can understand why you and Zav aren't impressed. If it's not perfect, it's pretty bad. If it's perfect, it's perfect.
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    Originally Posted by bamazav View Post
    Myo-reps are another form of rest pause sets. Dogg Crapp is two AMAP sets following your first working set. Myo-reps is more prescribed in the number of rest pause sets and reps.

    In our house, meatloaf was an occasional treat ( I too occasionally go on a meatloaf quest). In my family tuna noodle casserole is what all the sibs remember and like to eat. Me? I won't touch the stuff, I gag thinking about it.
    I may actually give the Dogg Crapp approach a try here for some of the lifts. Since I'm in a cutting phase now, and not really trying for PR's for the time being, I feel a little more experimental in things to try.


    Tuna noodle casserole???? I can dig it! Needless to say, my children do not brag about my culinary skills.
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    ElrondHubbard is offline
    And now I can mention the Tuesday night workout: Midweek of week 89. Nothing to comment too extensively on, since it was essentially a repeat of the previous Tuesday. Same weights, same sets, same total poundages. The only difference was the accessories, which were weaker. Couldn't get in the pushups, and my attempt at myo-reps on the pullups was a miserable failure. I tried one more rep in the activation set than last week, turns out I bit off more than I could chew there.

    Oh, well. I'm getting educated!

    On a brighter note, I did pay a bit more attention to my form again during the deadlifts, and I think it was better, although that didn't mean it was any easier. I'll need to video myself at it again soon to see if it's improved visibly.


    Incline Bench:
    102x5
    123x5
    143x5
    164x5

    Squat:
    123x5 -- Paused
    153x5 -- Paused
    184x5
    184x5

    Overhead Press:
    56x5
    70x5
    84x5
    98x5
    98x5

    Deadlift:
    232x5
    278x5
    325x5
    371x5


    Accessories:
    Pullups, bodyweight, neutral grip: Myo-reps, 11 rep activation set + 4 reps miniset. 15 reps total

    Chinups, bodyweight, supinated grip: Myo-reps, 8 rep activation set + 4 reps miniset. 12 reps total
    I'm out, standing in my field.

    64 and still a newbie.
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  30. #1020
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    And meat loaf: It's really hard to find a good one. I can understand why you and Zav aren't impressed. If it's not perfect, it's pretty bad. If it's perfect, it's perfect.
    We like meatloaf too. And I like to eat it on a bun . . . I mean, it's really a glorified hamburger AS SUCH, I've made meatloaf as literally nearly perfect cylinder (versus my wife's big blob of meat) for slicing into patties, and I've even pattied them out and baked them as burger patties. If you like them as a sandwich, both ways were good but the patties cook a lot faster (should have been intuitive but I honestly didn't think about that). Another advantage to the patty route for macro counters is that you can better control portion sizes too.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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