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StretchMediatedHypertrophy

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  1. Tbh all this probably means is that CJ has the house, and Miro has decided to spend time with family & friends rather than rent somewhere in the US. He is injured apparently of course (medical care is cheap in Bulgaria, standards are different but it isn't like it is terrible), though yes Plovdiv Airport is hardly a hub. Bulgaria also has hot women, flexibility varies I am sure but tbh I'd be very unsurprised if Miro doesn't end up marrying a younger Bulgarian lady in 2-3 years.
  2. I don't think any of those four were ever actually released.
  3. Fuck Miro and fuck Malakai too. Meat Madness is a dumb idea anyway. Just have a hoss tournament already.
  4. Kelleher; Gomez, Quansah, Van Dijk, Tsimikas; Clark, Endo, McConnell; Elliott, Danns, Diaz. I messaged a Chelsea-supporting work colleague...don't think he's taking it well Two games this week though, it's a happy moment but Liverpool have work to do.
  5. Cappucino Jones~! Need to pair him up with a Hames Cortado to form 'The Roastery' or something.
  6. Just coming back to the squatting to depth thing, I think setting up boxes is a pretty good way to a) keep things honest/real, & b) work your squat depth over time. During the p******c, I was doing a lot of squats with bands off a 20cm step - often with bands - sometimes I had foam on top of the step. Now bands aren't great for hypertrophy, but working off a sub-8 inch box definitely helped me keep a lot of leg power & mobility. And realistically most ppl should be able to do that - with bodyweight I mean. Don't be frightened to work with bodyweight, or with an empty bar - as the Yogi Guru Pattabhi Jois' say: “Practice and all is coming”.
  7. I had work drinks last night, quite a few, and although there was no headache, I really didn't feel like training today. So I actually used the opportunity to do a heavy squat single - so I decided to squat to a 30cm (so a shade under 12 inches) hip thrust bench pad, and went to 121 kg with the SSB - which is 267lbs. Now I said I could squat 300 the other day no problem, but this is a tougher variation on a bad day, and it wasn't a true max, so it was validating enough. Echoing what I said earlier about going back to a hip-dominant squat, this was my first time doing a fat powerlifter squat in a while - I can definitely feel it in my hips. I also tried landmine goblet squats and they are surprisingly challenging - again this is a more hip-dominant variation. I will have doms tomorrow I can tell, despite it being a rough workout.
  8. Taco squatter eh? You're hardly alone there though. Hack squat might help you with that tbf. I also agree with C though, going with a lower weight for reps and working up may be the way to go. I could probably put 300lbs on the SSB tomorrow (well maybe Thursday) and squat it, but I could work with 100lbs for deep reps with slow eccentrics and make it count.
  9. Thanks for the question, and congrats on the run. Okay my answer would be, basically no you shouldn't be doing barbell squats if you can't get anywhere near parallel so it's not in your own head. https://www.youtube.com/watch?v=mmAugQT1b4M (there are other resources, but Steve is a pretty reliable source of info) Now I can offer a caveat, which is to say that squatting onto a high box is probably ok - and will likely give you some of the benefits of squatting that a hack squat won't reach. But it's probably not the best solution. There are also front squats and even zercher squats which involve a more upright spine - if you try them and get on with them you can consider a harness down the line if you really want to push more weight. I don't get on with front squats to be honest, but I actually quite like zerchers though obv your crease of the arm may have a different opinion. A lot of gyms also have Safety Squat Bars thesedays, which generally also enable you to maintain a straighter back. To be fair, leg press is actually quite sneaky in terms of its ability to compress the spine.
  10. Tbf if you can hack squat 4 plates a side, then you're pretty strong and yeah, leg day is going to suck....as is trying to wear slim fit pants one imagines. It's something I do think about - the truth is that I like the idea of hitting big squat numbers but I do not like the idea of having to hack squat or leg press, or even squat, big loads every week. Tbh, I just don't really want to. So if I want to hit bigger numbers I actually going to have to revert to a wide-stance squat and use the hips. We'll see. So I did sort of deload the legs today - but went to 45kg for 12 on the deep leg extensions I have been doing, supersetting with ghd with the 20lb sandbell for sets of 12. So there was progression of a sort, but nothing spectacular. I may actually do some SSB squats on Friday for the first time in a while. I decided I'd actually try an OHP single, see where I'm at, despite no OHP or even Incline in weeks. I actually used a slightly wider grip than last time, and went up to 76kg which is a PR technically but.....I hitched it (it dropped slightly after the initial raise, but I completed it with my triceps). Now it's not a powerlifting lift, you can hitch in strongman...but in my heart of hearts I don't think it counts. Still a very good gym lift considering, and tells me I can peak that up to 80+kg nae bother. None of the bar holders for the power-racks really give me what I want in terms of a max bench set-up, but I may just try and hit a PR on Sunday best I can or else do another dead-bench in a slightly higher position. I *might* have another go at the OHP next week.
  11. So 110kg on a dead bench today, I'm pretty sure that is a PR on any kind of pin press. I actually think I had the pin too low, I wasn't really able to arch normally so it was essentially 'flatback'. Wasn't all out, but not sure I would have got 120kg. I then tried some floor press, but tbh I'm not used to unracking from that position and it was a bit weird (in the past I've used a pussy pad and hip thrsuted the weight into position). Went up to 90kg for 6, which is more than fine. Tbh the floor press basically has the bar come up only about 1 cm above the chest thesedays....didn't used to be that way! My knees are still a bit creaky. They'll be fine, but it's definitely bench bro peaking season
  12. Yeah obv the prevailing YouTube orthodoxy would be against floor flyes because of the lack of a stretch position, but tbh the range of motion loss probably isn't *that* much (especially with your back one imagines), you can possibly use more weight without worrying about overstretching, and the deadstop probably provides some novel stimulus because you're eliminating the reflex. Something that Athlean-X pointed out is that it's a lot easier to go past failure on these, press up and do eccentric flyes. I haven't done anything like this recently (or floor presses for that matter), but it's not a terrible idea actually.
  13. Yah, yesterday was challenging. My legs remained sore on Friday and definitely arguments would have been made to skip. I decided to use the feet forward stance on the hack, theoretically this works more hamstring but I also feel it a lot more in my core. Used the heavier band, worked up to 120kg for 2 sets of 8. Was planning on doing some light leg extensions, but machine was busy - decided to use the Bulgarian Bag for some front squats and tbh slightly tweaked my right knee. It's fine now, infact it was fine after using the GHD but it was a warning. I probably will rotate the hack squat out now. GHD with the bands beat me up on Tuesday Yesterday I took my shoes off, went to the 3 setting and used sandbells for extra weight. I actually tried the 2 setting but it was too painful on my quads against the machine. Nonetheless the GHD is going to be my point of focus on my remaining leg days at this gym. I basically have no work left, so I'm also hoping to be able to sneak off at non-peak times to go use the sled but we will see! Definitely feeling beat up at the moment, not going to lie, but about 12 days from now there will be a deload followed by slightly longer period of more infrequent workouts so I will try to make it through.
  14. Maria's Impact run was also mostly pretty great, getting Mike Bennett over again and also the stuff with Allie. She was a very strong heel.
  15. So I'd have to check but today I did a 'pussy pad' bench to a 105kg TM and I think that was the first time I've benched more than 2 plates since 2022 and the injury. I wanted to look after my shoulders hence cutting off a 2-3 cm off the range of motion - plus it arguably helps work through sticking points. Tentative plan is a dead bench on Sunday, as close to chest as I can get. The same guy who asked me how many sets I had left on the chest press last week was asking the same question today lol. I finished my final set and cleaned up, he said 'you train really hard' which is obv nice - I said 'sometimes.....I do try!' Obviously there are levels to that. On the chest machine I actually experimented with a slightly different eccentric technique, essentially letting the weight drop and then 'catching' at about half-way and then decelerating slowly to <1 cm from the bottom. With the narrowest grip *and* a pad behind me to push my chest forward. It was pretty nasty - I liked it, though I think you might want to be a bit careful with weight. Tentative plan is a dead bench on Sunday, as close to chest as I can get I realistically get two shots at benching in a power rack at this gym - this Sunday and next Sunday. I don't think I'll be benching 300 on either occasion but I have a stretch target of 122.5 kg *if* I can find a setup in the power-rack I like to retrieve the barbell Leg day tomorrow, which will be interesting bc my legs were still sore today. I am using 'one final push in this gym' as an excuse to get calories in - I just had a dinner which vaguely resembled a Dwayne Johnson cheat meal, but I am also drinking circa 100g of protein via shakes a day. In 2023, I think I did actually successfully put on quite a bit of muscle but realistically a cut phase is needed!
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