Training Log 9.7.25

Learning: 

Podcast 

1. Attia - Stu McGill - Low Back Pain 

   1. Replay 

   2. The approach is more on back mechanics. Maintaining a neutral spine. Avoidance of repetitive flexion when not braced. 

   3. Discussed that back pain and structural abnormalities can improve over years with correctives 

2. WCI - Millionaire by reducing taxes

   1. Repeatedly stated throughout the episode that paying taxes is generally not a bad thing, it means that you’re making more money. Some people put too much effort into tax avoidance instead of just increasing income. 

3. Huberman - Alex Honnold 

   1. Discussion with free climber 

   2. Supposed to be on goal setting. Talk about working with less capital early on and the sacrifices that you make

   3. If you want to get better at something do more of it 

4. Knowledge Project - Outliers - Fred Smith 

   1. Founder of FedEx

   2. Gambled everything to keep his company afloat

   3. Where others saw impossibility he saw opportunity

   4. Death, war, disability all laid the groundwork for his business grit 

   5. Generally loyal to his workers

   6. Modified incentives to support end goal 

Training: 

Comments: Fatigued. Another challenging week from a stress component. I felt great on Tuesday and had a good lift. It’s the rep max week and thought this would set a good tone. Then came Thursday and had the worst bench session I’ve had in a decade. The previous max at 275 was 17 and felt like I was lifting a truck. I think the reality is I haven't put in the pressing volume necessary to push the bench. As I’ve lost weight this lift has the most drop off. I have avoided doing the lower rep higher intensity phases and now my strength curves are all jacked up. I really tried increasing sleep a couple days this week and there was marginal improvement in how I felt. Been pushing for a while now. 

M: BJJ Open Mat 

Tu: 

Squat: 405x17

BSS: BW x25x2

Cable Pull Through: 150x25x2

Pull Up: bw x 5 x6

Sled Drag: 3 plate x 20 min 

W: BJJ - Comp Class 

Th: Bench: 275x5

DB Row: 100x10x6

OHP: 175x10

Pull up: bw x 5x6

Friday: Off

Sat: Sumo Speed DL: 385x3x5

Front Squat: 225x3x5

DB OHP: 65x10x3

BSS: bw x15x3

Run: LSS 30 min 

Sun:

Recovery Run 

BJJ Open Mat