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Congrats on the Bench PR!
you should get this:
i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.
What was your first one and what are you planning to get?
first one is on the inside of my left bicep: a representation of the folds in a paper airplane i learned to make in preschool. looks like an origami diagram, but rectangular. it's a reminder to play and be imaginative and open-minded, and to revere good teachers like the guy who taught me that particular way of making airplanes. second one is on my left ankle: five interlocking circles (around one axis, not like the olympic rings), which my brother and parents all got after my youngest brother died a couple years ago. it commemorates him and the fact that our family of five is no longer intact except in ourselves. both pretty simple geometric designs.
the third is going to be a cross-section of the bedrock underneath the neighborhood where i grew up and am sitting right now. it'll be based on one i found by the maryland geological survey, just grayscale/fine-line rather than colored.* only thing that's holding me back right now, other than covid, is deciding where to put it. it's between wrapping it around my right thigh, right-side ribs, or right bicep/forearm.
*https://ngmdb.usgs.gov/Prodesc/proddesc_277.htm (the second drawing down in the middle, the one that looks like a bar. if you zoom in, you'll see georgia ave and piney branch rd: i grew up right in between those two.)
you should get this:
i love having tattoos but i'm glad i waited so long to start getting them (was 29 when i got my first one). i think i'll go in for my third once covid calms down here. thought about getting it in london but the thing i want to get is super tied to where i grew up so seems more appropriate to get it done here.
Thu (25/6/2020)
Daily Activity:
Daily Training:
BW:
BS 8x40, 8x60, 8x80
BP 6x55, 6x72.5, 6x77.5, 6x75, 8x70
Pullup 2x5xBW
Notes:
Got some runs on the board. I'm booking a tattoo session (a first one), for my birthday, thinking of getting something on my biceps, as motivation to train my upper body hard.
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it
For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time
Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over
Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.
So here's what I'm thinking. Feedback appreciated:
Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf
Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations
Deadlift Day-
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl
Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise
Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints
Thoughts?
I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day
