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Messages - CoolColJ

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616
Monday 21st March 2022

didn't feel like training and still feeling achey so more rest
lower back still not recovered yet

----
Morning mobility work and upper body stretches

Finger tip ISO  - 4x 35 secs

2 leg full range calf stretch - 2x 50 secs
this felt good and no pain in achilles

617
Sunday 20th March 2022

Had planned to train today, but I woke up late from my afternoon nap, so canned that
Still feeling fairly sore so maybe for the better.

----
Morning mobility work and upper body stretches

Finger tip ISO  - 4x 35 secs

Hybrid Sissy squat/Peterson step up hold - on 8 inch step, pushing down at 70% effort - 3x 30 secs

These used to be really painful on the left quad tendon, and right glute medius tendon.
Nothing today, but still feels pretty hard


Starting to get that urge to visit a BBall court...
I also need to start leaning back down again. I have to drop 18kg of fat!

618
Saturday 19th March 2022

Soreness coming down

Achilles still achey when cold walking, but no pain today on calf raises into the stretch range
Might be ready to start walking on the regular again

----
Morning mobility work and upper body stretches

Finger tip ISO  - 4x 35 secs

Sissy squat hold - 2 legs at 60 degrees - 2x 40 secs
single leg, with other leg on floor - 3x 30secs

Single leg calf raise, on step - slow tempo, down to slightly below neutral - BW 3x10 till moderate burn, 50+ sec set time
Down into stretch range and no pain.
Will gradually increase till fully stretched

Partial combo couch/TFL stretch



619

Yeah Jordan Peterson and his daughter swear by the carnivore diet that got rid of a whole bunch of problems for them. I mean if you only eat meat you are technically keto as well and that might be accounting for the weight loss. Honestly eating meat is the best part of keto so i could see myself going carnivore if i thought it would be useful

It's just a lot lower calories overall for the weight loss, considering he was eating whenever and whatever he wanted before :)


620
Yeah, Powerlifters lift heavy for the actual skill component of their sport
But you will also find the rest of time they do high volume hypertrophy work

So athletes lift to increase strength and improve injury resistance.
And if strength and relative strength is largely due to getting bigger in the relevant muscles and just being lean.
Then that simplifies programming a whole lot



621
Friday 18th March 2022

Sore all over - quads/VMO, glutes, hamstrings, calves, traps, pecs, biceps the most

Achilles felt decent after yesterday - no flare up from the few hops and skips I did, even though I still get an ache when walking when cold.
And pressing directly into the achilles insertion does ache a little, so there is still damage remaining but does not seem to impair function

total rest day

---

My brother came around and talked up about his change to a Carnivore diet.

He has lost 10kg over 7 months, without any change in lifestyle, he doesn't exercise and was an obese heavy smoker
He said all his joint inflamations, dermatitis and skin issues have gone.

He only eats 2 chunks of steak once a day and is good and full for 24 hours....

So the benefits of fasting combined

622
Sarcoplasmic hypertrophy would refer to the non contractile elements of a muscle like the capillaries, water bloat, and other tissue.
It's proven to be a non factor as it doesn't occur to any great extent, unless your pro bodybuilder pumping himself/herself with a ton of drugs.

It's hard enough for a natural trainee to gain any sort of hypertrophy in the short term to have to worry about any of that  :strong:

A few more quotes from Greg Nuckols in responce to comments

Quote

    It does, however, imply that a trainee should not move beyond more fundamental, hypertrophy-based training if they have no intention of competing / testing any time soon.

I largely agree with that. I do think there's value in mixing in some heavier training just to maintain/improve skill with heavier loads, but most of your training should include enough volume to provide a solid hypertrophy stimulus.
.

Quote
They were trained males, not specifically powerlifters. I'd wager that curls are EASILY one of the most-performed exercises among resistance-trained males.

    They would likely have poorer bicep MU recruitment with an isolated isometric than they would with a compound

Nah. MU recruitment is essentially maximal in single-joint lifts. You can see that in studies that assess voluntary activation. Subject produce as much force as possible isometrically, and then electrodes zap the motor nerve (while the subject is still exerting maximal force) to ensure that every MU is firing. If the zap increases force output quite a bit, that suggests that the subject wasn't achieving maximal MU recruitment. In studies on young folks without neurological or serious orthopedic conditions, voluntary activation is essentially 100%

623
Thursday 17thMarch 2022

Still aches all over, but Lower back feeling better

finished up my container of beef gelatin, don't think I will continue using it, just doesn't seem to work....

----
Morning mobility work and upper body stretches
soft tissue work for upper body

Finger tip ISO - @ 70% effort - 3x 35 secs



Tendon health+rehab - Upper 2, day 4 - fasted

10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 91.8kg

----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 18 mins

Did a few short sets of low effort hops and skips at the end . No Achilles pain.


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35  secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top. 20 sec hold at 60 degrees - 15kg, 25kg
6 sec concentric, 10 sec at top, 30 sec hold at 60 degrees x 30kg
6 sec Concentric to 60 degrees strap, 30 sec hold x 30kg

3 sec up and down - 30kg x6

no discernible pain in left patella tendon

B) Side lying adduction ISO - 3 30secs each side

C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric, 10 sec hold at neutral - BW x3, 30kg x3,  50kg 2x2
6 sec eccentric - 65kg x6 @ RPE 8

No pain



rotating sets - 2 mins rest

A) Military Press - barbell - 20kg x12, x5, x5, 40kg x3, Belt 50kg x2
Belt - 55kg x8 @RPE 9.5  PR!! +1 rep
50kg x6, x6, x7 @ RPE 6/6/7

40kg in warmups felt really light today
50kg work sets also felt much easier, ended doing more than the usual 5 rep sets.

B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused,  wider -  BW x3, x1

Chin up, shoulder width -  BW x1, x3, x3, x3 @ RPE 4
BW x5 @ RPE 5
BW x8 @ RPE 8
Weight vest+10kg x3, x3 @ RPE 7/8



A) Dips- dip shrugs x 20


B) Single arm dumbbell row - supported - controlled down, straps - 25kg x6, 45kg x4, x10 @ RPE 8  (PR!! +2.5kg)

Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells
BW x 22 @ RPE 8 (+1 rep)



A) Dumbbell Curl - 15lbs x10, 25lbs x6 (Warm up)
30lbs x12, x10 @ RPE 9/8

right middle finger tendon aching on 30kg

B) Lying dumbbell tricep extensions - 15lbs x15 @ RPE 6
25lbs x10 @RPE 7
30lbs x7 @RPE 9.5

time to work my triceps :)

B)Chest supported row into external rotation - 45 degrees -  plates 1.25kg 3x10 @ RPE 6

C) High bar squat - controlled - 20kg x10 in Nano X
40kg x10 @4 Nano X
40kg x10 @4 Legacy Lifter 2
40kg x10 @4 Romaleos 4 AMP
50kg x8 @4 Romaleos 4 AMP
50kg x8 @4 Nano X
50kg x8 @4 legacy lifter 2

Testing out my oly shoes and Nano X. Nano X felt a bit soggy on the 50kg set.
All felt good, and no pain

D]Chest supported, 3 position reverse flye - 45 degrees -  thumbs down out to side, against body palms down, palms up - 10 reps each
hold at top
1.25kg plates 3x18 @ RPE 6

----
stretch

624
Quote
Just for some more background information here (specifically for the people concerned about the use of curls, or people concerned about the MU measurements being performed at submaximal intensities):

First, neural adaptations aren't synonymous with technique or general motor skill. In a research context, neural adaptations are generally adaptations that affect the contractile force of a muscle per unit of input from the nervous system. For example, if you recruit more motor units at a lower relative force output, if you can achieve higher motor unit discharge rates, or if a given relative increase in motor unit discharge rates results in a greater relative increase in force output, those are all indications that neural adaptations have occurred. Technique and general motor skill, on the other hand, more-or-less refer to your ability to get everything you can out of your muscles in a more technically demanding exercise.

The current dominant thinking is that trained lifters have better technique/general motor skill than untrained lifters, and that neural adaptations have occurred, such that they achieve greater motor unit recruitment and higher discharge rates (and thus greater force output) per unit of input from the nervous system to the prime movers. However, those assumptions about neural adaptations are largely based on studies that simply assess surface EMG amplitudes, which may not actually reflect "true" neural adaptations (https://www.researchgate.net/publication/262019289_The_increase_in_surface_EMG_could_be_a_misleading_measure_of_neural_adaptation_during_the_early_gains_in_strength).

For assessing neural adaptations, movements that require minimal motor skill and technique are preferable, because you're attempting to separate performance due to neural adaptations from performance due to motor skill and technique. And, specifically, isometric contractions are preferable because they have an even smaller skill component than relatively simple dynamic contractions, and because they're necessary for actually decomposing an EMG signal using HDsEMG, in order to study the behavior of individual motor units. With dynamic movements, your muscle fibers move a bit relative to the electrodes on the skin, so you can't isolate the signals of individual motor units. Furthermore, submaximal contractions are preferable, because they let you assess motor unit recruitment thresholds over a larger range of target force outputs, and changes in motor unit discharge rates in a larger pool of motor units.

So, this study found that:

1) motor unit recruitment thresholds are the same between trained and untrained people at all intensities assessed (pushing back against the idea that trained lifters can recruit a larger proportion of MUs at submaximal forces)

2) motor unit discharge rates are the same between trained and untrained people at all intensities assessed (pushing back against the idea that trained lifters perform better by achieving higher motor unit discharge rates)

3) the relative increase in force output per unit of increase in motor unit discharge rate is the same in trained and untrained people (pushing back against the idea that trained lifters perform better by achieving larger relative increases in force output per unit of neural input)

4) the strength difference between trained and untrained individuals in a low-skill task (maximal isometric elbow flexion) was reflective of differences in elbow flexor size: ~65% difference in force output, versus ~70% difference in anatomical cross-sectional area. This suggests that there's not any neural magic occurring somewhere between the highest submaximal intensity tested (70% of maximal force) and maximal intensity; if there was, the trained lifters should have achieved greater maximal force output per unit of muscle size.

All of that strongly suggests that resistance training doesn't improve your ability to recruit motor units, achieve higher motor unit discharge rates, or squeeze more force out of your muscles per unit of motor drive in a general sense. So, when people chalk improvements in performance up to "neural adaptations," they're probably just observing improvements in general technique and motor skill with the specific tasks being assessed. The adaptations required to coordinate a complex movement (i.e. general technique and motor skill) are not the same adaptations required to increase force output per unit of neural input. I do suspect that, say, hamstrings MU recruitment increases as someone gets more experience with deadlifts, but that's reflective of improvements in technique and motor skill, not the nervous system's inherent ability to recruit MUs in the hamstrings or achieve high MU discharge rates.

625
https://www.strongerbyscience.com/research-spotlight-muscularity/





Quote

When we ask about the relationship between muscle growth and strength gains, we’re asking, “to what extent are strength gains influenced by ‘neural’ adaptations, and to what extent are strength gains influenced by structural (i.e., hypertrophic) adaptations?” However, most of the time when researchers investigate this question, strength is quantified, muscle size is quantified, and neural adaptations are merely assumed to “fill the gap.”

With that in mind, the presently reviewed study fills a major gap in our understanding of this topic (PMID: 34617822). Researchers recruited 16 trained (average of 5.9 years of resistance training experience) and 14 untrained men. The subjects’ maximal isometric elbow flexion strength, biceps anatomical cross-sectional area, and motor unit behavior during submaximal isometric contractions were assessed.

The results of the study were straightforward: the trained lifters were considerably stronger than the untrained lifters (64.8% greater maximal isometric elbow flexion force) and considerably more muscular than the untrained lifters (71.9% greater biceps anatomical cross-sectional area). However, motor unit behavior was similar between the groups.

The last sentence of the abstract summarizes these findings well: “The greater absolute force-generating capacity of [strength trained individuals] for the same neural input, demonstrates that morphological, rather than neural, factors are the predominant mechanism for their enhanced force generation during submaximal efforts.”

Every time I revisit this subject, I become more convinced that for healthy people without neurological conditions, muscle size really is the primary determinant of muscle contractile force, with all other factors playing much smaller roles. When you remove any technique or skill-based components from the equation, “neural” factors don’t seem to matter much: bigger muscles are stronger muscles.

Quote
The results of the study were pretty straightforward: the trained lifters were considerably stronger than the untrained lifters (64.8% greater maximal isometric elbow flexion force) and considerably more muscular than the untrained lifters (71.9% greater biceps anatomical cross-sectional area). However, motor unit behavior was similar between the groups. Recruitment thresholds were similar (relative to maximal force), motor unit discharge rates were similar during each submaximal contraction, and the relationship between discharge rates and relative force output were all similar between groups. The last sentence of the abstract summarizes these findings quite well: “The greater absolute force-generating capacity of [strength trained individuals] for the same neural input, demonstrates that morphological, rather than neural, factors are the predominant mechanism for their enhanced force generation during submaximal efforts.”

Quote
Every time I revisit this subject, I become more and more convinced that for healthy people without neurological conditions, muscle size really is the primary determinant of muscle contractile force, with all other factors playing much smaller roles. When you remove any technique or skill-based components from the equation (i.e., when you just assess force isometrically), “neural” factors don’t seem to matter much: bigger muscles are stronger muscles. That equation gets a little murkier once you start dealing with more complex lifts used to assess strength, but even with more complex lifts, I think “neural adaptations” should more appropriately be referred to in  less opaque terms, like “technique” and “motor skill.” In other words, if a pitcher in baseball improves their pitching mechanics over an offseason and starts controlling their pitches better, we’d probably say, “they improved their mechanics, so they’re doing a better job of hitting their spots.” We probably wouldn’t say, “they’re pitching better due to neural adaptations.” I think the same concept applies to strength: if someone can lift a ton of weight relative to the amount of muscle mass they have, I doubt it’s due to a preternatural ability to recruit more motor units, or the ability of their motor units to discharge rapidly; rather, it’s more about technique and general motor skills (and probably favorable structural factors as well). “Technique” and “motor skill” also have neural origins, of course (probably relating to adaptations in the motor cortex or cerebellum), but I don’t think those are the sorts of “neural adaptations” people have in mind when they use the phrase.

626
Wednesday 16th March 2022

right side of lower back/erectors pretty sore so resting up till it feels better
Upper and mid traps also pretty sore.

----

Finger tip ISO  - 4x 35 secs

Adductor Squeeze ISO - bent knee against foam roller - at 70% effort - 3 x 30secs

Sissy squat hold - 2 legs at 60 degrees - 2x 30 secs
single leg, with other leg on floor - 3x 30secs

Single leg calf raise ISO on step - at neutral, slow tempo - BW 3x 40 secs
max extension plantar flexion - at 70% effort 2x 30secs

Partial combo couch/TFL stretch

6 hours later -

Split Squat hold - supported - for gracilis tendon, at 60 degrees - 5x45secs
Since it hurts at the top of a Bulgarian split squat, why not just hold it in the same position.
I think it would load it enough, for now.

627
Tuesday 15th March 2022

Don't feel too tired or stale after yesterday, interesting, even after deadlifts.
Right side erectors and other muscles there are beat up as hell though, quite strained feeling from that tweak yesterday when lowering on one rep where I lost tightness.

left Patella tendon feels decent, heading in the right direction.
My achilles I just don't know. They no longer hurt when walking downstairs, but frustratingly just don't seem to respond to anything I do.
There is much less pain when pressing around the insertion, so something is happening, but still get pain when walking upon waking and when cold/sitting down after all this time :(

---
total rest

628
Monday 14th March 2022

posterior chain a little achey from yesterday, right side erectors in particular, or something deep inside the back there.

----
Morning mobility work and upper body stretches

soft tissue work on lower body and upper back
Finger ISO 4x 35secs

----

Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 91.8kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 10 mins - felt a bit meh

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x 35 secs each side

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees - 15kg
6 sec Concentric to 60 degrees strap, 30 secs push @70%, 4 sec eccentric - x25kg, x25kg, x30kg

3/10 left patella tendon pain on the push against the strap on the two 25kg sets

B) Adductor straight leg ISO, against bench:  3 x 30 Seconds @RPE 7

C1) SSB Calf Raise - single leg - 1 cm elevated in oly shoes, controlled up, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3
C2) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - 50kg x3, 55kg x2
10 sec hold at top, 6 sec eccentric  - 60kg x6, 65kg x6

fairly hard

D) Kettle bell Swing - 24kg 3x10


Olys - - shoulder dislocate + behind the back press stretch drill

5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +3 low hang power snatch + 3 high hang power snatch + 10 1/4 overhead squats x 20kg bar

Sumo Deadlift - flat shoes, hook-gripped, controlled eccentric - 60kg x10, 80kg x8, 100kg x5, belt 120kg x5, belt and straps 140kg x5
belt, straps - 150kg 4x4 @ RPE 6-7

Late at night, had to lower under control, felt a tweak in my right side oblique area on one eccentric...
Will try and not train too late in the future so this doesn't happen again.
Lowering deadlifts is not worth the risk


Alternating sets - 2 mins rest

A) RDL -  oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 120kg 2x8 @ RPE 8

pretty hard after the controlled eccentric sumo deadlifts

B1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW 2x12 @ RPE 8 (+2 reps)
B2)  SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x10
50kg 2x11 @ RPE 8 (+1 rep)


SSB quarter squats - controlled, paused - 20kg x10, 50kg 3x10
Can feel my left lower adductor area ache a little - could either sartorius or gracilis tendon.

Bodyweight squats - full range - BW 2x10
no pain

629
Sunday 13th March 2022

Didn't get much sleep but feeling decent

Collected my Powerblock dumbbells.
Carrying 90lb dumbbells is kinda heavy... and spent all afternoon cleaning, comparing, inspecting them etc

Decided to keep my current lbs marked handles, as mine are less worn out and feel better.
Swapped out one plate of mine for a better version from this set, along with the adder weights.
And then moved the 70-90lb extra plates onto my set.

And after weighing the plates, they are the same as mine, and lbs seems more accurate than the kg markings
which are just rounded to the nearest figure.
Plus I'm more used to lbs on dumbbells.
I could just copy down the Kg markings onto a sheet of paper and stick it on my current stand for easy reference in any case

Will keep the Ironmaster stand and sell off the dumbbells.
The stand will come in handy for storing my kettlebells at the bottom, plates and chalk bag in the middle.
And other stuff ontop, maybe my spin lock dumbbells

---
Did plan to do my deadlift session today etc
But after all that, just felt tired and not in the mood so will rest up today.



630
Saturday 12th March 2022

Big reduction in soreness, erectors finally feeling decent again

Picking up a second hand full PowerBlock dumbbell set I purchased on Ebay, tomorrow.
1-41kg (2.5-90lb) set vs my current 2.5-70lb set.
Selling my partial set for almost the same price, so a gain.
New set is in kg, while my current one is in Lbs, which will take a while to get used to....



----
Morning mobility work and upper body stretches

soft tissue work for upper body and glutes/erectors

rotating sets -
Finger tip ISO  - 4x 35 secs

Partial Copenhagen adductor ISO - 3x30secs
Adductor Squeeze ISO - bent knee over swiss ball - at 70% effort - 3 x 30secs

Sissy squat hold - 2 legs at 60 degrees - 3x 50 secs
single leg, with other leg on floor - 3x 30secs

Single leg calf raise on step - down to neutral, slow tempo - BW x 14, x12

Combo lat stretch - over and under close grip and Finger ISO - 3x30secs
Partial combo couch/TFL stretch

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