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Goal 1 — Paying the Iron Price: Continue the Stronglifts Program

 

Last challenged I started Stronglifts. I took a break for a week for the holidays. I will continue lifting, reach Week 8, which will leave me with 4 more weeks for the next challenge.

 

Week 1 ✘ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐                                    xx% x

~xx%  ~x

 

Goal 2 — A Warrior's Flexibility: I will stretch after every workout.

 

 

I'm terrible at this. I always forget it, do some half-assed stretching while I cool down in the shower but I will make stretching as part of my workout routine as every great warrior does. Also, to counter the effects of sitting and because I've been suffering from low back pains since I can remember, I will do some 30s/1m spinal decompressions between Pomodoro breaks while working on the computer or whenever I'm leaving/entering my house.

 

Week 1 ✘✘ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

~xx%  ~x

 

Goal 3 — A Warrior's Discipline: Track with diligence

 

I'm also terrible at this. I forget to take pictures, take measurements and I always end up frustrated that I don't see any progress. I will take pictures, measurements, track sets/reps and weights properly and share them here. I have an appointment with a nutritionist in a couple of weeks and I'll sit down with her to set some more solid goals in terms of losing weight/body fat. If there's something I envy from the warriors, is that they're very diligent with tracking everything.

 

Week 1 ✘ ✘ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

~xx%  ~x

 

Life Goal: A Warrior's Soul

 

A significant of my focus for this year will develop, grow, and strengthen certain qualities of spirit, to work out my character and inner life as much (or more) than I do my body. I will pursue certain spiritual disciplines and make them part of my daily rituals.

 

And just to keep me accountable and go with the tracking goal (and in case you're wondering which spiritual disciplines I'm pursuing). 

 

Meditation and Contemplation

 

 

Week 1 ✘ ✔ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

~xx%  ~x

 

 

Fasting

Week 1 ✘ ✘ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

 

Silence and Solitude

Week 1 ✘ ✔ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

 

Journaling and Gratitude

Week 1 ✘ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

 

Fellowship and Confession

Week 1 ✔ ✔ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

 

Study and Self-Examination

Week 1 ✘ ✔ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 3 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 4 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Week 5 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

 

unicode: ✔✘☐

 

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One must still have chaos in oneself to give birth to a dancing star.

Current Challenge

 

 

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13 hours ago, The Shogun said:

Temporary placeholder until tomorrow that I sit down and write some goals!

 

Also, I'm so glad to be back in my second home in the NF forums. =D Missed you guys, 

missed you too! :D

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I think you've won the award for "most check boxes in a challenge".... Well done!

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Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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On 2/1/2018 at 10:17 PM, Volki said:

Woo good goals :)

Hey a good shower stretch is good for the soul ;)

 

Good luck!

 

Thank you!! Monks do Cold Showers for fun hahaha

On 3/1/2018 at 1:59 AM, Blocky said:

I think you've won the award for "most check boxes in a challenge".... Well done!

It's the UnOfficial Monk 4 Week Challenge Grading System started by @Luciana Valerosa Culming

On 3/1/2018 at 3:25 PM, Thrillho said:

As per your request... 

 

c22.gif

Aw, a kick in Monk language means love.

On 3/1/2018 at 3:29 PM, Grumble said:

I don't think I was an active member of the forums since you were last in the warriors, so I'm pretending we're stealing you and nothing will make me change my mind.

 

Work is leaving me with little time to update my challenge. I'll do a better job tomorrow.

 

Goal 1 — Paying the Iron Price: Continue the Stronglifts Program

I'll share my workouts tomorrow at the end of the workout week.

Week 1 ✘ ☐                                    xx% x

 

Goal 2 — A Warrior's Flexibility: I will stretch after every workout.

Did some stretching after a workout, did spinal decompressions, found a co-worker who's a personal trainer and she's giving a class on stretching and joining me for a training session to offer some stretching solutions and feedback

Week 1 ✘✘ ✘ ☐ ☐                                    xx% x

 

Goal 3 — A Warrior's Discipline: Track with diligence

I'll update with pictures tomorrow

Week 1 ✘ ✘ ✘ ✘ ✘ ☐ ☐                                    xx% x

 

Life Goal: A Warrior's Soul

 

A significant of my focus for this year will develop, grow, and strengthen certain qualities of spirit, to work out my character and inner life as much (or more) than I do my body. I will pursue certain spiritual disciplines and make them part of my daily rituals.

 

And just to keep me accountable and go with the tracking goal (and in case you're wondering which spiritual disciplines I'm pursuing). 

 

Meditation and Contemplation

Week 1 ✘ ✔ ✔✔ ✔ ☐ ☐                                    xx% x

 

Fasting

Week 1 ✘ ✘ ✘ ✘ ✘ ☐ ☐                                    xx% x

Need to work out some time on this again.

Silence and Solitude

Week 1 ✘ ✔✔ ✔ ✔ ☐ ☐                                    xx% x

Maybe too much of this, non-intentional. I' haven't gone out in a couple of days.

Journaling and Gratitude

Week 1 ✘ ✔ ✔ ✔ ✔ ☐ ☐                                    xx% x

Fellowship and Confession

Week 1 ✔ ✔ ✔ ✔ ✔ ☐ ☐                                    xx% x

Study and Self-Examination

Week 1 ✘ ✔ ✘ ✔ ✘ ☐ ☐                                    xx% x

Need to work out some time on this, too. 

 

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One must still have chaos in oneself to give birth to a dancing star.

Current Challenge

 

 

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On 1/1/2018 at 9:42 PM, The Shogun said:

If there's something I envy from the warriors, is that they're very diligent with tracking everything.

 

One of my biggest draws. It helps get things done, whatever the things are. (And of course you're here on the month I'm not :P LAME!)

 

WHERESA BUJO I WANNA SEEEEEEEEEEEEEEE

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On 7/1/2018 at 11:22 AM, RedStone said:

 

One of my biggest draws. It helps get things done, whatever the things are. (And of course you're here on the month I'm not :P LAME!)

 

WHERESA BUJO I WANNA SEEEEEEEEEEEEEEE

THAT'S BECAUSE YOU'RE NOT REALLY A WARRIOR! YOU'RE A MONK!

 

When are you going to realize the inevitable!? JOIN US! Search your feelings, you know it's true!

 

My Bujo is still on the way =(

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One must still have chaos in oneself to give birth to a dancing star.

Current Challenge

 

 

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Goal 1 — Paying the Iron Price: Continue the Stronglifts Program

Week 1 ✘ ✔ ✔                                    75%

Week 2 ✔ ☐ ☐                                   25%

 

Thu Jan 4th                 Sat Jan 6th            Mon Jan8th

Squat 5X5 110LB       Squat 5x5 115lb    Squat 5X5 120lb

OH Press 5x5 65lb     Bench 5X5 95lb    OH Press 5x5 70lb

Deadlift 1x5 135lb      Row 5x5 95lb        Deadlift 1x5 145lb

 

Goal 2 — A Warrior's Flexibility: I will stretch after every workout.

Week 1 ✘ ✘ ✘ ✔ ✔ ✘ ✘                                    25%ish?

Week 2 ✔ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

 

Goal 3 — A Warrior's Discipline: Track with diligence

Week 1 ✘ ✘ ✘ ✘ ✘ ✘ ✘                                    xx% x

Week 2 ✔ ☐ ☐ ☐ ☐ ☐ ☐                                   xx% x

 

Life Goal: A Warrior's Soul

Meditation and Contemplation

Week 1 ✘ ✔ ✔✔ ✔ ✘ ✘                                      70ish%

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Fasting

Week 1 ✘ ✘ ✘ ✘ ✘ ✘ ✘                                     0% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Need to work out some time on this again.

Silence and Solitude

Week 1 ✘ ✔✔ ✔ ✔ ✘ ✘                                      70% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Journaling and Gratitude

Week 1 ✘ ✔ ✔ ✔ ✔ ✘ ✘                                     xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Fellowship and Confession

Week 1 ✔ ✔ ✔ ✔ ✔ ✔ ✔                                    xx% x

Week 2 ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

Study and Self-Examination

Week 1 ✘ ✔ ✘ ✔ ✘ ✘ ✘                                    20%

Week 2 ☐ ☐ ☐ ☐ ☐ ☐                                    xx% x

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One must still have chaos in oneself to give birth to a dancing star.

Current Challenge

 

 

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On 1/8/2018 at 5:06 PM, The Shogun said:

THAT'S BECAUSE YOU'RE NOT REALLY A WARRIOR! YOU'RE A MONK!

 

When are you going to realize the inevitable!? JOIN US! Search your feelings, you know it's true!

 

My Bujo is still on the way =(

 

LOL if I'm anything specific, it's nothing specific ;) But I am unquestionably a fan!

 

ttCEpm3m.png

 

(Do you ever train with fans? I totes collect them. Forms with fans... fans with forms...)

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Goal 1 — Paying the Iron Price: Continue the Stronglifts Program

Week 1 ✘ ✔ ✔                                    75%

Week 2 ✔ ✘ ✔                                    75%

 

Mon Jan8th                 Sat Jan 13th

Squat 5X5 120lb         Squat 5X5 125lb (more than half my bodyweight!)

OH Press 5x5 70lb      Bench 5X5 100lb

Deadlift 1x5 145lb      Row 5X5 100lb

 

I took some of the coworkers as guests to my gym for my last training session. My friend, the personal trainer, was there. But she works with calisthenics and bodyweight, not weights. So, I got teach her about lifting. That's right, a Monk teaching how to lift. Am I a warrior yet!? But it was a nice review of my form and what I know. I even asked her to record me while lifting to check my form and share it here. I'd like some feedback from the experts.

 

 

 

Goal 2 — A Warrior's Flexibility: I will stretch after every workout.

Week 1 ✘ ✘ ✘ ✔ ✔ ✘ ✘                                    25%ish?

Week 2 ✔ ✘ ✘ ✘ ✘ ✔ ✘                                    25%ish?

 

Even if I don't stretch often. I've made sure to stretch after and before training, and I even had this friend teach me how to stretch for my workouts.

 

Goal 3 — A Warrior's Discipline: Track with diligence

Week 1 ✘ ✘ ✘ ✘ ✘ ✘ ✘                                    xx% x

Week 2 ✔ ✘ ✘ ✘ ✘ ✔ ✔                                   xx% x

 

I've been so much time focusing on work, that at the end of the day, I just want to say as far away as my computer as I can, and I end up not visiting the forums and often and I'd like.

 

Life Goal: A Warrior's Soul

Meditation and Contemplation

Week 1 ✘ ✔ ✔✔ ✔ ✘ ✘                                    70ish%

Week 2                                    xx%

Fasting

Week 1 ✘ ✘ ✘ ✘ ✘ ✘ ✘                                     0% 

Week 2                                       20% 

Need to work out some time on this again.

 

Silence and Solitude

Week 1 ✘ ✔✔ ✔ ✔ ✘ ✘                                      70% x

Week 2                                     100% x

Journaling and Gratitude

Week 1 ✘ ✔ ✔ ✔ ✔ ✘ ✘                                     75%ish

Week 2                                       80%ish

Fellowship and Confession

Week 1 ✔ ✔ ✔ ✔ ✔ ✔ ✔                                    100%

Week 2                                       100%

Study and Self-Examination

Week 1 ✘ ✔ ✘ ✔ ✘ ✘ ✘                                    20%

Week 2  ✘ ✘ ✘ ✘ ✘ ✘                                    10%

One must still have chaos in oneself to give birth to a dancing star.

Current Challenge

 

 

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18 hours ago, The Shogun said:

That's right, a Monk teaching how to lift. Am I a warrior yet!?

 

Forget Friendship is Magic. This is true magic right here.

 

Form Check Spark Notes

Bent Over Row: Light weight lets you break the rules. Don't break em anyway. And pick your style.You're kind of somewhere in between a standard bent over row and a pendlay row. Which again is fine now with light weights but trying to do a 200+ lb row with a parallel back AND holding the weight the whole time is asking for back problems.

Deadlift: I'm only making a note on one thing. FOCUS! You're lifting weights, not having a conversation. Pick them up, put them down, talk to people afterwards. 

It's So Hard GIF - Thesimpsons Lisa Simpson GIFs
Bench: Looks solid.
Squat: Hard to tell, but it looks like you're not hitting parallel. Going ass to grass (3rd world squat) isn't necessary, but parallel is important. If you can't get to parallel with weight, work on getting into that low squat position as a stretch, either static or dynamic (once you get in position you can pulse to help activate the muscles).
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"You're going to be amazing." 

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Books: 

Shows: 

Games: God of War, Kingdom Hearts 3, Destiny 2

Level 15  Wookie Warrior

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3 hours ago, Grumble said:

 

Forget Friendship is Magic. This is true magic right here.

 

Form Check Spark Notes

Bent Over Row: Light weight lets you break the rules. Don't break em anyway. And pick your style.You're kind of somewhere in between a standard bent over row and a pendlay row. Which again is fine now with light weights but trying to do a 200+ lb row with a parallel back AND holding the weight the whole time is asking for back problems.

Deadlift: I'm only making a note on one thing. FOCUS! You're lifting weights, not having a conversation. Pick them up, put them down, talk to people afterwards. 

It's So Hard GIF - Thesimpsons Lisa Simpson GIFs
Bench: Looks solid.
Squat: Hard to tell, but it looks like you're not hitting parallel. Going ass to grass (3rd world squat) isn't necessary, but parallel is important. If you can't get to parallel with weight, work on getting into that low squat position as a stretch, either static or dynamic (once you get in position you can pulse to help activate the muscles).
5

 

Bent Over Row: I'll make sure to decide on a style! Thank you!

Deadlift: Ok, so I'm not technically lifting in the video. I'm mean, I'm only lifting 60lbs there to teach the movement. I'm just teaching someone how to deadlift and she asked me something in the middle of the lift. That's why I'm talking. I'm usually focused on my workout and don't talk to anyone. So, you're totally right.

Bench: Looks sideways.

Squat: It's hard to tell even for me. How can I be sure (when I'm alone) that I'm hitting parallel?

 

One must still have chaos in oneself to give birth to a dancing star.

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22 minutes ago, The Shogun said:

Looks sideways.

Even more impressive. 

 

24 minutes ago, The Shogun said:

Squat: It's hard to tell even for me. How can I be sure (when I'm alone) that I'm hitting parallel?

You need to know where your parallel is first. Find a box, or bench, or blocks that you can use to practice getting to parallel. I used to practice setting my office chair low enough that I can get my thighs parallel when sitting down, then squatting to that position and sliding the chair out from under my butt. You can also use visual cues like setting the bars at parallel in a power rack. 

 

35 minutes ago, The Shogun said:

Bent Over Row: I'll make sure to decide on a style! Thank you!

Afterthought. Pendlay has a better direct translation to deadlift and squat while standard bent over row is a little more general muscle and strength focused.

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"You're going to be amazing." 

Fantasy Football league 2019

The Grumble Battle Log

Spoiler

Books: 

Shows: 

Games: God of War, Kingdom Hearts 3, Destiny 2

Level 15  Wookie Warrior

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Goal 1 — Paying the Iron Price: Continue the Stronglifts Program

Week 1 ✘ ✔ ✔                                    75%

Week 2 ✔ ✘ ✔                                    75%

Week 3 ✔ ✔ ✔                                    100%

 

Hey! I think it's the first time in AGES that I don't skip a workout. I've been focusing on going parallel on my squats. Question: how many sets do you warm up? I'm doing it without a calculator, just going from bar only to my target weight adding a few random weights in between until I get to my target weight (usually in intervals of 10lbs).

 

Goal 2 — A Warrior's Flexibility: I will stretch after every workout.

Week 1 ✘ ✘ ✘ ✔ ✔ ✘ ✘                                    25%ish?

Week 2 ✔ ✘ ✘ ✘ ✘ ✔ ✘                                    25%ish?

Week 3 ✔ ✘ ✘ ✔ ✘ ✔ ✘                                    50%ish?

 

Okay, so I only stretch (for real) the days I workout. I set the stretchly app on my computer (it gives me constant reminders to take a break and stretch) but it isn't doing much, really.

 

Goal 3 — A Warrior's Discipline: Track with diligence

Week 1 ✘ ✘ ✘ ✘ ✘ ✘ ✘                                    xx% x

Week 2 ✔ ✘ ✘ ✘ ✘ ✔ ✔                                   50% x

Week 2 ✔ ✘ ✘ ✔ ✘ ✔ ✔                                   50% x

Hopefully, now that I've got my BuJo activated, this will change.

 

Life Goal: A Warrior's Soul

Meditation and Contemplation

Week 1 ✘ ✔ ✔✔ ✔ ✘ ✘                                    70ish%

Week 2                                           xx%

Week 3 ✔ ✔ ✔ ✘ ✘ ✘ ✘                                    50%ish?

A very stressful week I ended up tired most of the days and I skipped my meditation sessions.

 

Fasting

Week 1 ✘ ✘ ✘ ✘ ✘ ✘ ✘                                     0% 

Week 2                                           20% 

Week 3                                           0% 

I was very good this. I don't know what's happening. Am I getting hungrier for working out?

 

Silence and Solitude

Week 1 ✘ ✔✔ ✔ ✔ ✘ ✘                                      70% x

Week 2                                           100% x

Week 3                                           100% x

I've been very good at this. Saturday and Sunday I barely spoke to anyone, I keep focused on my BuJo and my writing.

 

Journaling and Gratitude

Week 1 ✘ ✔ ✔ ✔ ✔ ✘ ✘                                     75%ish

Week 2                                           80%ish

Week 3     ✘ ✘                                     0%ish

 

Not really working on this, specially gratitude. Again, maybe my BuJo will change things.

 

Fellowship and Confession

Week 1 ✔ ✔ ✔ ✔ ✔ ✔ ✔                                    100%

Week 2                                           100%

Week 3                                           80%

 

Study and Self-Examination

Week 1 ✘ ✔ ✘ ✔ ✘ ✘ ✘                                    20%

Week 2  ✘ ✘ ✘ ✘ ✘ ✘                                    10%

Week 3  ✘ ✘ ✘ ✘ ✘ ✔                                    20%

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17 hours ago, The Shogun said:

Hey! I think it's the first time in AGES that I don't skip a workout. I've been focusing on going parallel on my squats. Question: how many sets do you warm up? I'm doing it without a calculator, just going from bar only to my target weight adding a few random weights in between until I get to my target weight (usually in intervals of 10lbs).

 

No real hard and fast on this, usually its percentages of your working weight for the day. I tend to stop at about 60-75% of my working weight as my last warmup set. And with stronglifts, If memory serves, you should do a 5, 5, 3 for warmup sets. So you can base your weights off those and go with what feels good. Remember, the warmup is getting everything loosened up, warm the body, it should not be a concerted effort at this point.

 

17 hours ago, The Shogun said:

I was very good this. I don't know what's happening. Am I getting hungrier for working out?

 

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RE: warmups

 

I usually do two sets of 5 with just the bar, focusing on technique (with deadlifts, starting at 135 instead of 45). Then sets of 5 at 95, 135, 185, 225 (lbs, basically taking advantage of the big plates and the main in-between jump), etc. as a way to get used to lifting heavy weights before I do my working sets (I'll drop the number of reps down right before the working weight to 3 or 1 reps). I also have started doing a bit of joint warmup / muscle activation before I do any lifting, though this was a very recent change.

 Ballroom dancer, data nerd, calisthenics dabbler

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