Patreon, R&P Q&A #236

What are your goals? In general once your weights start getting heavy enough to potentially cause an injury an appropriate trainer can really help. The first goal should be "not get injured". I assume you're not just here for weightlifting advice, post what else you are doing.

Op Sec

I was late to this week's video, but want to post this anyway. I joined a powerlifting / weightlifting MMA style gym yesterday. I started a variation of 5 x 5 this past week to get the ball rolling. I want to train the Olympic Lifts, so I'll see if I can modify 5x5 for that. What I did Everything is in Lbs. Deadlift Day 1, bar 5x5 Day 2, 65 5x5 Day 3, 75 5x5 Squat (ATG) Day 1, bar 5x5 Day 2, 65 5x5 Day 3, 75 5x5 Push Press Day 1, bar 5x5 Day 2, 65 5x5 Day 3, 75 5x5 My liabilities: 1. My right shoulder has a weak rotator cuff. This really stalled out my progress last time I had been lifting heavy (stalled out on overhead movements and bench) 1a. Plan. I need to do rotator cuff physical therapy style 'pre-hab' daily to pump up the strength of the rotator cuff so this doesn't get in tje way again. 2. Left hip. I have some kind of cartilage/bone abnormality that really restricts external rotation / causes pain. 2a. Plan. I neglected hip mobility/stretching for literally years. I've been doing a lot more of that. I will try to see if really excelling at QL/Psoas, general hip mobility can overcome the anatomic (I believe it's anatomic) issue. 3. Programming. Linear 5×5 programming for Olympic lifts will probably work for a while at lower weights, but may stall out sooner that powerlifting might. 3a. Plan. Stay focused, look up programmimg, do the work. I will go to my weightlifting gym 3 times per week regardless to do the workouts. I will go to my home gym every other day of the week to do supplemental work. - Supplemental Work - My basic regimen for the last few months (after having taken time off from lifting with weights) was bodyweight only, as I mentioned previously. I actually really changed my physique and made gains using this method. I want to see if I can keep this same regimen, but then layer on the weightlifting with the bar. Total reps / whole day was my method (from the 'calisthenics' school). *100 push ups* a day (I built up to that); *40 pull ups (full ROM)* a day (I worked up to that. Sets of 3-4 reps unassisted OR Sets with higher reps using various stregth band-assistance). (((Note: at the beginning of that journey, I couldn't do a single bodyweight pull up. At this point I can do 5 unassisted full ROM pullups while fully rested OR 3-4 unassisted reps during a multiple set work out.))) *100 ass to grass bodyweight quats* per day.

WG

The last few months have been a little crazy with multiple lessons in thottery and realisation in the fact that i have been larping on the mental model / behaviour improvements over the past year. So i decided to get some dental work done to fix my messed up teeth and me being the nutter i am decided the best place for this would be Ukraine... So i used tinder to meet some local girls i the city i wanted to go to purely to act as translators and company during my trip to a warzone. I was successful , met this one girl who i had allot in common with but later found out there was some defo BPD going on. At the start she was super invested, travelled from Ukraine to the polish airport to meet me, fucked the absolute shit out of me every day multiple times a day to the extent that i had to start slowing down the sex, we must of smashed for hours everyday. She even sat through and translated 8.5 hours of treatment over the week! Now this is where i fucked up, i started to invest and show i had developed strong feelings for her, i also messed up due to the fact I was in a foreign country unable to speak the language so this preventing me from leading in social interactions, taxis , restaurants and decision making. I could tell it was bothering her. This male/female dynamic is very important in the east they do expect men to be men. I came home to the UK and i slowly noticed a change in behaviour. I noticed she was becoming more distant i started to be a little more validation seeking . despite this we arranged to meet again the following month for another week. I shouldn't of gone back as the writing was on the wall with her behaviour but i did cos that pussy was just so sweet. Well obviously once we were in person i could tell instantly she wasn't into me any more. We went out to a rave/club event which was part of the plans and she was cold as ice, soon as she got the molly i smuggled over she was even worse! Then i started getting allot of attention from the girls in the club i mean English tourists in Kyiv right now is pretty rare. One girl even invited me to an orgy which i regrettably refused! Anyway this did give me the kick up the ass to leave her the next morning. Took my shit checked out the hotel and said bye and went off into Kyiv for a week alone where despite the cruise missile and drone attacks i had a pretty awesome time. Funny enough people party pretty hard when you could get bombed in your sleep. I mentioned in my last report i am looking good now , about 13-14% body fat with decent muscle mass. i get a shit ton of attention especially with my top off at the festivals i go to. I also look young as i never really drink, get much sun or eat shit food. Most girls i meet think i am 8/9 yrs younger than my actual age. Only issue i have had up until is the failure to register i am actually physically attractive now and girls are making themselves available to me but i keep missing it or being too shy to capitalise on it. I do however have some girls just approach me and make their intensions clear. Then i am direct with them and it usually work in those circumstances. My chat also sucks a bit and i am lacking the ability to naturally be a fun confident guy i want to be unless i have had some Mdma which i do rarely . Alcohol isnt an option as it doesn't agree with me so i am usually sober apart from a 6/7 times a year where i take the dancing pills. I need to ideas to work on this, being more witty and fun to be around sober. Anyway as its summer i went to a day Festival last week with my best mate , his FWB was there with one of her hot mates but we were actively avoiding them so we could pick up new chicks . I was somewhat successful but nothing past making out with a few hot girls + its a nightmare reconnecting with people at these events and i forgot to get their socials. We bumped into my mates girl and her mate and as we were trying to leave again she begs me to stay with them and if i do she will set me up with her friend who was hot 22 ( im 34) in a skin-tight white play suite, no underwear . So i agreed we had great time, partied together , i was getting with this girl. Basically this girl played the " I'm just a tease and make guys wait" card We went back to another club once my friend called it a night chatted allot she was pulling the relationship , want a older more stable guy vibe on me. That she's not a party girl or a big drinker and all that shit. So we then go back to our apartment and shes not letting me escalate past oral. Kept saying not on the first night. I backed off and went to sleep. Stupidly i bought it, we were texting all week then arranged a date for following weekend we ended up had a fun cool double date where we played some bar games , did karaoke something i probably wouldn't of had the confidence to do before. Once night was over i give her the choice. Take her home now or take her home in the morning and she can stay at mine. I got her back to mine. We had sex and it was subpar so glad i didnt wait any longer than a week. Next morning we made plans to go on a date the next day. I was making plans to take her out for a proper date now as i saw potential in this girl for more than just sex. One shit thing happened that morning after i dropped her home. one of her bitchy friends told her i shagged the frumpy 4 hoe in their friend group a 5 months ago and apprently she was pissed at her best mate for not telling her before... Well the following day and day of our date and my mate txt me Telling me this girl tried to get his FWB to go looking for guys to hook up with but she said refused and got a taxi to his place. Then this girl Snapped herself in bed with another guy she went home with from the club to her mate lol.... I didnt bother messaging her to get a time to pick her up for our date after that and she didnt message me. Later found out that over the following few days she spent the time with the hookup but then took this guys best mate into her bed because his flight was cancelled and he had no where to go. lol I was lucky in the fact my best mates FWB was doing anything and everything to prove to my mate she was not like her friend and a good girl. Stabbing her in the back which ultimately gave me insider information. What is really funny that at the start of this interaction she was singing her mates praises as not really being into lots of guys and not a party animal! It was so funny to see how the story changed when it suited her and her relationship with my friend, she begged him not to tell me but my guys aint like that. I was just told by him just to keep it all to myself and act accordingly lesson in AWALT and female friendship dynamics. Or maybe pissed about the friend i got with who knows.