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instead of posting them in threads so they are lost forever.
timed my gym session today and i was from 10.30 to 12.20 so 1hr50m
reason is because i'm doing increasing mobility between sets (which is awesome) so for example 3-4 minutes on an ankle (tons of progress) after each bench set and 2 min on calf after a pullup set and 2 min hips after a barbell row set
managed to max bench at 80kg 3x5 today (lol) and strong enough again to pick up more sets afterwards
also barbell row is starting to feel pretty good due to improved spine mobility (idk why i have improved spine mobility but i can bend a bit without rounding my back now, which i couldnt do at all in the past which is why i always said i cant do barbell rows let alone deadlifts. actully these are hanging/upright barbell rows so i probably cant do proper ones yet anyway lol but it feels better)
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bp 80kg 3x5, 70kg 3x8
pu 55533
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mob
breakfast continues to be tomato + tin of fish but i've swapped the shitty mackeral/sardines tins for larger, nicer salmon tins (£2 or maybe £2.50 for 400g, eat half obviously im not eating 400g of salmon in one go lol)
also i've had a cold (mild headache + nose + feel like shit) for the past 4 days but managed to go to my class every day and get to the gym skipping only yesterday so commended . it did mean that i say stupid shit like tell a professor that its monday when its tuesday because my brain is nonfunctional when im sick lol. also WTF am i sick? need to restock those 3k vitamin D pills!!!!
i talked to a girl too lol but fucked up a bit, i was like "lets go for a walk" then she was like "no i need to move my car , shall i drive u to your house?" and i was like "NO ITS REALLY CLOSE DONT BOTHER LOL" ffs. what a dumb piece of shit. anyway i was going nuts coz i havent talked to a girl in like 5 years or whatever but i've calmed down a lot now. itll take some getting used to not being isolated as fuck but my general confidence is rapidly increasing to a more normal level already, doing stuff like being the 1st person to volunteer to speak infront of class and volunteering to be class representative BECAUSE I MUST lol etc.
my brain feels like its on weed where you cant remember fuck all. actually thats probably normal post-gym but worse with cold. also my middle-back feels pretty good due to increased back strength, its not clicking out of place every 10 mins!! my mattress here is a bit harder but also ive regiliously been putting something under my middle-back (like a bunched up bedsheet) to support it when sleeping). also not playing dota means im not hunched as much which made the condition noticeably worse
 
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Interesting! What type of back issue are you suffering from? Back mobility you say? Usually when doing squats and deadlifts you don't need mobility persay, just the ability to assume that neutral position and hold it. My current strength coach actually warns against back mobility exercises like yoga etc for football players as they can undermine the rigidity you need in lifting.
I ask because I too suffer from issues during my squats and deadlifts, but mine are due to super tight hamstrings. My hamstrings at the bottom of my squat pull my butt down and compromise my neutral back position, so I've been working on establishing a squat zone without butt tuck (but still below level) and gradually loosening those muscles up with daily stretching.
Either way, I enjoyed the blog and keep it up!
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i cant squat because at age of 29 after 12 years of sitting at computer i dont have ankle mobility (my heels are 4 inches off the ground when i squat down) let alone hamstring/calf/hips/spine. my middle-back clicks out of place all the time due to combination of poor squat/posture/maybe bench/ohp technique, who knows, since 3 years ago. it seems like it gets better as i get stronger/more mobile though.
by spine mobility i mean like, imagine a woman in kneeling doggystyle position, her back is very arched here. she can lower her face to the ground and her back is still remains arched. try to do this yourself....you will experience your butt-wink problem and feel tightness in your lower back. thats what i call spine mobility. its probably what most people call hip mobility , just at a different angle though.
pro tip: when you static stretch, i recommend you hold the stretch for at least 2 minutes , working up to 4 minutes. the reason is the "deep tissue" isnt effected by the stretch until longer than 2++ minutes. excuse my terminology. i try to aim for 4 mins per static stretch now ive been doing it for a few weeks and have found it essential for decent progress.
afaik professional weightlifters highly advocate stretching (and yoga) and undermining rigidity is nonsense
thanks for the reply (and try out this doggy-style spine stretch just to see what i mean by it, and try to work up to 2++ mins in a stretch to get results like ive been getting!)
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Yea! I really like the static stretching! It's been very nice! I feel like it's actually opening up for the first time in forever. Sitting for long stretches of the day tightens them up badly, but I've employed the long stretch idea for the stretches I currently use to good effect!
The butt wink doesn't happen as much doing cat pose and the arched opposite of it. It happens primarily under load and with particular positions. It's a combination hip flexor and hammy tightness. Oddly the other position I could never assume because of it is the lotus position! Made my meditation practice a chair-bound endeavor :-).
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