Yesterdays training:
4sets (Wenning warmup)
A1. Single leg squat bodyweight 12/leg
A2. Hip thrust bodyweight x25
- focus on holding and slow descent
A3. Back crawls ~25 seconds
Main Work:
1. Goblet Box squats
1min at 25lbs, 1min at 50lbs
Focus on keeping tension in legs and not releasing on box.
2A DB single leg squats 3x10 with 35s Supersetted with
2B Copenhagen planks 2x20sec per leg
Traction Work/Create Space 5Min
This is where I try to make space between joints and nerve via gravity (traction). This is typically me laying face down on platform with legs hanging at 90deg.
Lately I’ve been hanging here for five minutes and slowly doing limited motion reverse hypers with just my legs. I’ll alternate with both legs and then single leg each minute. If you sit a lot of the day these are great. Superset them with vertical hangs or lat pulldowns and you’re doing your body a huge favor.
When following conjugate method, you have a bit more flexibility and coverage at your disposal. During the training session it gets easy to stay focused on the training percentages but the gist of the session needs to be anchored to the type of session. See below:
Max Effort - as implied, this is max effort. If you’re not feeling 90% of your max is in the cards that’s fine. Modify the lift or weight but still put out max effort. You are maxing effort on quality sets and not grinding out reps.
Dynamic Effort - bar speed is supreme here. Think fast, fast, reps. If it’s slowing down, take weight off. You want to shift the force-velocity curve in your favor so train speed. Doesn’t mean go easy but think of making the weights fly.
Repetition Effort - these are reps and more reps. These should be mostly your assistance and accessory exercises. Weights should be challenging for the rep range and the purpose of the exercise.
Mood
If you’re starting to use barbells for compound movements and such, one thing that’s worth paying someone for is how to do the movements.
Don’t be shy about it. Of course they’ll expose your weaknesses but start doing things right from the beginning. It only gets more f*cked up the bigger PRs you make with bad form.
If you’re looking for something to do exercise or fitness wise and don’t care for barbells I usually direct people towards obtaining the standards of the La Sierra High school fitness program.
Getting to the Blue Standdards in 4 years is a challenge but achievable.
Getting the minimum requirements on half of the items would be a great start in the first year of training.
I recall during a macroeconomics class that several models used in the field assumed “the consumer is rational”.
Had these researches never gone out at 1AM to see choices made just outside of the campus?
Did they not study boomtowns?
Did they not have their child approached by groups trying to sell student loans?
If George Washington knew what DC would become I think he would have made sure to burn it to the ground.
Some can probably echo this but I’ve found getting loved ones into better choices for health and wellbeing is similar to orange pilling them.
They look at you doing something very different from them and wonder wtf you’re doing
—-eating that matches seasons and locality
— avoiding light at night
—being adamant about not eating certain foods (seed oils, junk). But at the same time not losing your shit to have these once in a while.
— always having some exercise on the calendar.
— being more frequent to visit a movement professional over a doctor.
— not wearing clothes in the summer (shorts of course!)
—being cautious with tech use
But if they see you doing well or at least looking well, you’ll want to let them take on pieces they can manage. In my opinion it’s helping them set up systems to help make better choices.
Don’t do textbook thesis with them, just share small changes they can do to help you. I always try to bring it back to how it helped me a lot and why that matter—->I feel better and am more resilient therefore I will continue to do this.
Today:
-Weighted pull-ups
Worked up from body weight to 4 sets of 2 with 70 lbs.
Had to contract abs and push hips slightly forward to not aggravate the sciatica.
-Bulgarian split squats
3x10-12 per leg with 45lbs total.
-hip thrust
2x20 Body weight only
Incline db curls
3x12
GHD hangs (decompression)
4minutes
Lat pulldowns (more decompression)
3x10
GHD hanging hamstring curls
All in all a great day. Hopefully tomorrow things aren’t too grumpy.
One of my least favorite / bitter sweet training sessions were 800m repeats. You know if you’re dogging it bc they’re supposed to suck. 3.5 minutes of suck several times within thirty minutes.
At the top end last year I did 9 repeats with equal amount of rest time.
They make you pace better to your recovery time.
Now that I’m not able to do those I’m going to try it with my only available modality: assault bike.
Distance won’t be the same but will match for time.
To start I’ll do about fifteen minutes of warmup and priming consisting of body weight and some light pedaling.
Then it’s 4x 3min intervals with 3min rest.
I sought health/awesome feel before bitcoin. Once I found Bitcoin health meant something different to me; be healthy to enjoy time on the planet bc Bitcoin would allow me to use that freedom to do so.
If you find Bitcoin first, I think you’ll come to health eventually bc you realize the base increment of the system relies on proper functioning of nodes and their inputs-outputs.
your sub-cellular components need proper functioning in order to support you. Besides don’t you want to see more people become orange pilled and do the things you want?
Just as getting BTC is the exit path from fiat and endless time sucks, stacking your quantum health is the repossession of you and nature. We evolved and were made to be a part of nature. Our skin allows us to take in the sun and flourish in rough conditions. We need the suns photons to set everything in order. Electrons are natures currency, if you will.
Start with getting sunrise or morning AM EVERY day.
This summer is first on a while I’m not doing a long race at the end. In May I had some sort of nervy injury; cannot run nor pick up much from the ground. But I’m on upswing but need to be smart and not rush the progress.
So now I can try out an idea I’ve read about and see if it works- using sled dragging to get me ready to run.
Will be posting a guide after a few weeks to share how it went.
—> Conjugate+quantum biology
If you’re trying to loose weight via just the food route, cool.
Overtime you’ll find your choices and needs will change.
One thing that will never change is the need for light. Natural light helps you eat less, store less fat, and sleep better.
Exposure to Morning sunlight helps to start your body’s processes. Poor artificial light will thwart your progress and body’s processes.
Eat during the day of what’s in season. Stop eating after sunset.
—>No sun = no sustenance.
—> Sun = sustenance.
Your body will repair and burn fat during restful sleep.
If you want to fast, eat your last meal earlier. Do not skip breakfast. See the sun as soon as you can to get your leptin (master hormone) in order. Everything else is downstream and easier for weight loss.
To get the most out your workout/training ask yourself:
1. What’s my goal (specific and time oriented are the best. Behaviors can be ingrained during the journey)
2. Where do I stand now? (Assessment is huge. Strength, fitness, etc)
3. What do I have access to?
4. Start now. Some is better than none. Longest journies start with a single step.
After I got back from travel my hip was feeling cranky; couldn’t really bend over w/out irritation. Went to a physio and had some nerve issue with hip instead of Muso-skeletal. Can’t do any axial loading; no running for a while.
I’m living on body weight lunges, sled pulls and belt squats for lower body weight training.
Not my choice but it’s probably a sign I needed to change something. Keep in mind you can train well without a barbell. You just need to reassess your abilities and tools available.
Let me know if you’re stuck or want to tiff on ideas!
I’d like to support farmers and ranchers that are as local as possible. But I think sometimes farmers markets are becoming the new malls (as pointed out by Regenaisssnce).
I know what it takes to get your produce or meat together to bring to a farmers market. It’s a lot of work and requires you to offset your time to sell at place and buy a spot at the place. It becomes costly and not many people actually buy food.
If you know a local rancher or farmer there’s a lot you can do for them to spread the word about them. You can also help orange pill them.
The more robust your local food economy is the better your food will be. I buy from big producers that are outside of my town but I will always buy a cow from someone local.
You don’t need to split all of your income to buy some things but spend it on food that’s well worth the quality to you.
