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StretchMediatedHypertrophy

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Everything posted by StretchMediatedHypertrophy

  1. Fuck Miro and fuck Malakai too. Meat Madness is a dumb idea anyway. Just have a hoss tournament already.
  2. 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.
  3. Cappucino Jones~! Need to pair him up with a Hames Cortado to form 'The Roastery' or something.
  4. 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”.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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
  10. 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.
  11. 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.
  12. 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.
  13. 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!
  14. I increasingly think I could build up to 4 plates on the hack, especially with my feet forward, but not going to happen in next two weeks. Today I used a thinner reverse band, which is also a little less taut. Went up to 100kg for 6 in normal squat position, & then 2 sets of 10 at 90kg with my feet forward. I can do more, but my legs were a little tired from sled work and we go again on legs Friday. I actually benched today first lol. So speed work 8 x 5 - 4 different grips at a very light 50kg, then worked up to a quick top single at 90kg, edge of the knurling close grip, 3 second pause, no wrist wraps. Nothing impressive, but idea is just to edge up top singles on assistance lifts that should have good carryover. Hypothetically, I think I have the size in the titties, delts & tris to hit 300+ - it's just really about acclimatising my old man frame. I then did 2 sets of JM Presses, which I do actually enjoy a lot. I will probably hit a top single with wraps on Thursday, maybe a little wider - so maybe 2 plates but we'll feel it out. Double-banded the GHD today which was pretty nutty - glute activation is insane. Deep leg extensions at 35kg, 2nd set after 5 I was like......mate, I think I'm tapping out at 12 here, then I promised myself to get to 16, and I got the 20 - but I was done lol. I think these will continue to go up for a bit, BUT yeah it does depend on the knees strengthening with it. The remedy is the poison, & vice versa.
  15. Hmmmm, don't be fucking with your butt there C! I've got some of the most vicious arm cramps ever rn gd it. I actually decided to see what my benching was like and the answer was.....not bad, I mean not amazing, but ok. I just went to 6 at 92kg and tbh I might have got another 4-5 reps but they were all quite slow at this weight and the first rep descent wasn't the best so no heroics. I could develop speed through speedwork, and work on first reps, and other powerlifting things. When I can be bothered. Now a couple of times I've done a few negatives on the dip bar attachment to our big rig. I decided to do a few, and then I realised...hmm I can do a couple of reps, so I did 3. Weren't easy, but was happy I could do them A few minutes later (supersetting), I got 4. Then 6. Then 8. And then finally....10 reps! Now the dip bars are diverging and I was holding them near the ends , and I am not gong to tell you ROM on every rep was magnificent, but I don't think most of them were completely terrible. I was doing dips during lockdowns, so I sort of thought I should be able to do them but it was gratifying to see that it was possible. Though if I had done backoff sets on the bench they wouldn't have happened, and I'm not sure I'd want to do them cold either - so we'll have to see whether I can really fit them into programming. The cramps are probably from close-grip ez bar preacher curl. I still hate this exercise in some ways but it does hit the bicep in a different way and I'm increasingly of the view that if I don't want to do something, then maybe I should be doing it - except bench, which is stupid tbh. WHY CANT I QUIT YOU! Lurkers - don't do flat barbell bench press.
  16. So lol I know I probably shouldn't take tips from Sam Sulek, but I watched him do leg extensions the other day and the stretch he was getting on his quads.....I decided I was ready for more. So the chair went back a notch, and the weight went down but 2 x 20 at 30 then 32.5kg felt great. I mean tough, but in a good way. Can definitely go a bit higher in weight, but definitely need to pace yourself when it comes to the force on the knee. This was after hack squat. I did a topset of 6 at 110kg with the yellow band and it felt pretty ok, then I took the weight down to 60kg with no band for 8 and it was pure suck. Which is really weird because even if a 25kg band was doubled & at max strength there would still be 60kg at the bottom. So maybe I've been doing really shitty hack squats for 2 weeks...but I honestly feel there has been stimulation I am going to switch to a thinner band though. I am happy I did abs though.
  17. There is much to envy about Scandi life, but not so much the brutal long winters Not much to report really. Bought a chest expander for $5 in Budapest and it's better than you might think. So I was spamming that for a few days, and today back in the UK I decided to start with the straight-arm fly machine/reverse fly superset because I got in there before the rush and I knew I wasn't getting on it later. So we'll see if we can bring the rear delts up. I did the fashionable '1 and a lengthened partial half-rep' for my final backoff on the chest fly and it murdered me. Then I did the ol' sit sideways on the machine chest press one-arm thingy, lol I've become such a bodybuilder. I will bench again lol....eventually. I have been *very* tentatively playing with the idea of btn pressing - so have been using my pandemic workout band bar and just trying to lower that on to my upper traps. It's interesting. Realistically I've let my shoulders become stiff by *not* doing barbell back squats, and maybe I need to try to change that this year....I certainly wouldn't be able to do low bar right now. I've been doing single arm overhead db presses with the arm slightly back in terms of a weighted progression. I'm definitely not interested in doing heavy btn presses but I think in theory at least I should probably be able to do a few reps with 40kg, so we'll see. 3 more weeks in this gym, looking fwd to going hard on the hack squat and GHR tomorrow.
  18. I can't quite help but think of Macho Man's time in the DANGERZONE~! with that finisher name, but they should absolutely just push Nemeth like he's John Cena for the next 18 months at least.
  19. Levesque's response was horrible, but in my heart of hearts I sort of understand why he might not have wanted to read that document about the grandfather of his kids. And ultimately, yeah tbh I looked at a few yt royal rumble clips this morning. Maybe this is a good opportunity to make my break with WWE, maybe I will, quite probably actually, but I won't pretend it's easy for people with careers in WWE and people they're looking out for to know exactly what the right thing is. As far as we live in any kind of ethical world thesedays, we live in a culturally consequentialist & pluralist one and there are few easy answers. As viewers of content, which exists in abundance, there are somewhat easier options. It might just involve throwing out some t-shirts idk.
  20. People are talking about CM Punk, but apparently he eventually wants to take over NXT from Michaels. And if Paul Levesque is pushed out, then hard to see Michaels (or Regal) sticking around, and he could well be running it in 6 months. Ultimately this is going to leave a dark cloud over a lot of Attitude era footage, which could actually really kinda damage the legacy of Steve Austin, whose big run was almost completely intertwined with 'Evll Vince'. And whilst I think it is vaguely possible to separate Chris Benoit the wrestler with the man who killed his own family (I mean I couldn't really tell you when I watched one of his matches, but still), I think it is completely impossible to separate Vince the character from Vince the real-life person. Whether it has deeper effects I don't know. I mean Hollywood is a cesspool & well....let me just say 'Instagram Influencers being flown to Dubai' and leave it at that. Question in my mind is whether Stephanie, Linda or Shane McMahon are willing to really push the button and publicly disavow him. There's this idea that Stephanie can now return to WWE but I just don't see how that makes any sense for TKO unless she's willing & successfully able to position herself squarely as a victim. Additional: obviously the story/stories is/are appalling, but I don't see much point in adding my thoughts to that. My more casual wrestling fan brother linked part of it to me and said 'a bad day to have eyes'.
  21. Thanks for that video link, I only watched a bit but it was very interesting. To be absolutely honest, I think almost all '>pretty small' live events = some of the dumbest way to spend your moneys imaginable. It boggles the mind how much ppl spend, though I guess I'm glad they do it.
  22. The other key thing is just device access - maybe it's possible to legally stream Raw right now, idk. But with Netflix, piece of piss. 5 quid pm if you can bear ads over the Lashley video packages - Raw, SD, NXT + PLEs on demand...plus archive and ofc whatever else Netflix has going on. I mean it's alright innit? Definitely a good deal for 'WM season'. Perhaps this isn't for everyone, but anyone in US who can get past Netflix's fairly rudimentary VPN blocks can presumably just use Netflix + VPN rather than Peacock. Might be a bit brave with Live TV idk but who can say right now? Maybe US subscribers won't be able to access WWE content even if they 'travel to Europe'. I guess ppl could be doing that already with Peacock - they probably shouldn't be, but when you've got Uncle Roger promoting VPN use to get the best out of Netflix every other yt upload then it feels like ppl think it's fair game. Amazon Elite Wrestling anyone? Oh yeah, & presumably we see 4K for the first time. Eep.
  23. With regards to Fox on Smackdown, I think WWE were *very* nonchalant about that show at the start. Looking at a list of the main-events and.....goddamn.
  24. It looks like my plans have changed. It seems like I'll be finishing up at my major television client in a few weeks - this means bye-bye work gym, and probably hello old gym. So I am pretty much focussing on stuff I don't have in the old gym. So I decided to try not hating hack squats again. I dug around my stuff and found what I think is the right band for it - I've tried not to use one but then I saw Mike Israetal (who advises against it) hang out at the EliteFTS gym and they had REVERSE BANDS ON THE HACK SQUAT. So had a session without bands on Saturday and with the band today. If I go to heavy it strains my lower back a bit so just going to get what I can from it over the next few weeks. On the GHD I normally do setting 4 with no shoes, or 5 with shoes. Today I did 4 with shoes and it was tougher. Also did a set with the band. I don't think I'll do much else but GHR variations for hammys for now. I supersetted with the hack squat which was interesting as there is some glute activation in both. My old gym does have a chest flye/reverse flye machine, but it's not great plus the gym was v. busy tonight and this is a machine you can hog and superset to death so lol yeah had to be done. I really like the chest-supported plate loaded low row, and have been finding new grips to play with: Saturday, supine grip which felt like a Yates Row. Today high-up on the neutral handles, which really seemed to hit the low and mid-traps - very cool sensation actually. I will miss this machine very much. I also squeezed out a couple of sets on the plate-loaded shoulder press machine, & that was ok but not much more than ok. Now I think about it, I think I may have tweaked myself going heavy on the cable-stack shoulder machine in my old gym over xmas chasing higher and higher weights. So yeah, probably will leave shoulder press machines alone for a while. On Saturday, I actually played with the reverse grip bench press, utilising the 'talon grip'. Stole it from Alex Leonidas.....yeah it's interesting. Didn't fall in love but may play with it again, but maybe not until I get to the old gym.
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