Brain droppings 9/12/21

Everyone should be prioritizing:

• Their conditioning
• Their knees, neck, abs, and spinal erectors.

I should never, ever, give anyone fitness advice. Besides the plain fact that I'm a poor model to build off of, the universe tends to break me via a karmic reaction. Me giving advice = me getting hurt. 

One meal a day (OMAD) is fucking fantastic and an easy way to feel great. At my peak last year, I was leaner than my 20s self, had no injuries to speak of, and could visibly see my arms/shoulders stretching my t-shirts. All the while, I thought I was wasting time because I was unable to squat, deadlift, or oly lift. My biggest change was OMAD was a staple in my life. Funny that.

I've never done a deload past my brief jaunt with 5/3/1. I also have failed to make meaningful progress over the past 6 years and have accrued an impressive amount of injuries. I'm sure these things are unrelated.

Daily low impact work feels great on the joints. My right knee went from 'shit do I need surgery' to 'nope I'm fine' in a week. Babying an injury only allows for scar tissue to take up residence.

Most barbell movements just don't feel great anymore. I should feel disappointed but I'm not. I depended on pseudo oly moves (snatch high pulls, power cleans) to feel fast and lean out. While these movements definitely helped from a speed component, they have safer alternatives (see: KB swings, cleans, and snatches) and are overall not needed if I just lose some god damn weight. Seeing video/pics of myself from my height of oly moves, I really was not as lean as I thought I was. Weird enough, I bet if I lost 30lbs, I would get faster. 

I love mythical strength's blog post about granting permission. Do you want to do something? Instead of researching for 10yrs, just try it. I let a Layne Norton video lambasting fasting make me second guess OMAD. Why should I care what the science says when I know fasting feels great, makes me look great, and generally has very little impact on overall performance.

step loading calisthenics

 I always look for simplicity in programming. The moment I start setting standards for leveling up, cycles, etc, things start to fall apart. This is why basic ass programs tickle me.

Main movements (except snatch rack pulls) all have added weight. When shit is too easy, add weight. That's it. That can be weeks, or months. It doesn't matter. 

Each sub-category can use as many or as few movements as desired.

Pushups = ring pike pushups, ring pusbups, HSPU, RTO pushups

Pullups = offset ring pullups, ring pullups (close and normal grip, add band tension when needed), ring jacknife pullups

etc

Day 1:

Main: Pushups, pullups, and bulgarian split squats

Acc: Triceps, rope work

Day 2: 

OFF or condition

Day 3:

Main: Dips, rows, and snatch rack pulls

Acc: Triceps, rope work

Day 4: 

OFF or condition

Constant OFF days give me a chance to run a full day fast. Lean out while still making progress.

Full body calisthenics | Pushups, chinups, and squats

Everything done in the order below. I performed an entire circuit (~2-3min set). Rest 1.5-3min then restart.

All sets stop 1-2 reps before failure.

Pushup variations

RTO ring pushups

Ring pushups

Floor pushups

Rope tri extensions

Pullup variations

Towel offset ring pullups

Ring pullups or close grip ring pullups

Ring pullups + band

(remember for next time) Jackknife pullups

Squatting variations

BSS jumps

Trap bar jump squats + 50lbs

(remember for next time) Jump squats

BSS

(remember for next time) Squats

~32min total

Stretch shoulders and biceps