Sunday, 29 October 2023

5/3/1 Boring But Big 3 month challenge - week 2

This was a busier week than the last. I had trouble finding the energy to show up at the gym, but this easily classifies as a "microsuck" as Huberman puts it in his podcast on increasing tenacity and willpower.

Microsucks are those little annoying things that you know are good (or bad) for you, but you are having a little trouble doing (or resisting) them. Apparently training to overcome your microsucks directly trains the center in your brain responsible for marshaling willpower/tenacity in actually hard times. So I showed up anyway.

I feel the strongest in my squat. I tried squatting with a slightly wider stance this time, and found the result to be more stable and easier on the back. This was as tested with the 5x10 deadlift session following the squat sets, which left me SORE in the butt, but did not pump my lower back at all. Last week, my deadlift form was compromised, I think due to excessive strain on the lower back from the squats with a narrower stance.


Sunday, 22 October 2023

5/3/1 Boring But Big - 3 months challenge - week 1

I had a small break from StrongLifts 5x5, but now that my ankle's better, I want to try something different. So I am giving the classic Boring But Big 3 month challenge by Jim Wendler a shot. The programming is simple, you workout 4x a week, in an upper/lower/upper/lower split. Each day is one strong (5/3/1) lift, and a hypertrophy ("big") lift, followed with assistance work.

My starting numbers aren't that great, but here they are:

 

I used the excellent Black Iron Beast 5/3/1 calculator for generating my program -- it is probably the best workout calculator I've ever seen.

Anyhow, here's how the first week went:

  • I completed all my reps + 2 "joker sets", and struggled the most with overhead press.
  • Working out upper/lower splits over 4x a week leaves me with much more energy after the workout compared to brutal whole body workouts 3x a week with StrongLifts. I was able to finish all workout sessions in just about an hour.
  • I am sore. The hypertrophy sets look light, but the 5x10 volume will get you. Also the AMRAP set, if done truly to failure or close to it, leaves its mark, especially with squats and deadlifts.
  • I haven't been eating that big, but growing my intake gradually. This is always tricky for me: In the past, I've let my work schedule get the best of me and I've relied on crappy calories (mostly those yummy high calorie "protein" bars). This time, I'm trying to eat a lot, but a lot of good stuff. Eggs, whey protein, meat, oatmeal, veggies, nuts and all that good stuff. 
  • I do boxing training 2x a week on my rest days. I feel this is a great way to move the whole body and get a good cardio workout. But it also fatigues the shoulder muscles (try just a basic 1-2 combo non-stop for a min). I am not too worried, but this might be a factor for slow progress on the upper body lifts. We will see.

 

 

 

Chanting in Ahir Bhairav

I am not too knowledgeable on mantras, but last Sunday, Amit bhai had us play with this simple composition in Ahir Bhairav set to this mantra (the Navagraha mantra, see this translation if interested):

ब्रह्मा मुरारिस्त्रिपुरान्तकारी
भानुः शशी भूमिसुतो बुधश्च ।
गुरुश्च शुक्रः शनिराहुकेतवः
कुर्वन्तु सर्वे मम सुप्रभातम् ॥१॥

The result was quite trippy. The first part is straight and nice and allows the voice to harmonize with the Tanpura, but then come sharp staccato style "cliffs" leading to the resolution in the end, and back to the linear start.

Here's me and Ishtar singing it.



 

Sunday, 8 October 2023

Injured an ankle, but gotta lift?

 I injured my ankle. I cannot trace it back to an event, it could've been a run, or a stretch gone too far. Anyway, ankles heal slow, and are hard to really rest if you don't walk around with crutches. And I was going strong on my Stronglifts 5x5 program until this happened. I won't be able to squat heavy for a few weeks, but that doesn't mean I shouldn't lift. I'll instead be following this modified program.

Main goals: Keep or increase upper body strength, and work leg muscles without exacerbating the injury.

The key idea is to lift 3 days a week, training the full body on each day with primarily compound movements. To work the lower body without too much strain on the ankle, I'll incorporate safer isolation movements. I'll cycle these two workouts every alternate day (work out on Mon-Wed-Fri and take the weekend off).

Workout A:

  • Overhead press (heavy, seated + back-supported, if easier on the ankle) - 5x5-8
  • Pull-ups - 3x10
  • Barbell row (heavy) - 5x8-12 
  • Bench press (light) 3x10
  • Romanian deadlifts - 4x12-15
  • Leg extensions - 4x12

 Workout B:

  • Bench press (heavy) - 5x5-8
  • Barbell row (heavy) - 5x8-12
  • Overhead press (light) - 3x10
  • Pull-ups - 3x10
  • Romanian deadlifts - 4x12-15
  • Leg extensions - 4x12

 For the heavier strength sets, I'll target 70-80% 1RM, while for the lighter sets, the weights should be just heavy to "leave one rep in the tank before failure".

On rest days, I am going to try shadow boxing or heavy bag workouts, and maybe swimming if it does not put too much strain on the ankle (fins are out of question).

Sunday, 24 September 2023

Let's not ban words :(

 Recently at work, a team launched an internal tool. It's a great, well done tool, and the team got a lot of congratulatory responses on the launch email. Then after a day or two, the launch email got a reply from the original author, apologizing about the naming choices, and that they'll be renaming the tool with immediate effect.

I was very puzzled, I hadn't seen anything wrong with the name. It turned out the bad naming choice they'd made was to include the word "guru" in the name. Per Wikipedia, 

Guru (/ˈɡuːruː/ Sanskrit: गुरु, IAST: guru; Pali: garu) is a Sanskrit term for a "mentor, guide, expert, or master" of certain knowledge or field.[1] In pan-Indian traditions, a guru is more than a teacher: traditionally, the guru is a reverential figure to the disciple (or shisya in Sanskrit, literally seeker [of knowledge or truth]) or student, with the guru serving as a "counselor, who helps mold values, shares experiential knowledge as much as literal knowledge, an exemplar in life, an inspirational source and who helps in the spiritual evolution of a student".

This is consistent with the meaning of the word I grew up with in India. However, the English word Guru, even if borrowed from Sanskrit, has come to mean more like an expert, and in that sense, the use of the word made perfect sense to me. We have Gadget Gurus, Car Gurus, etc. Whether this is a good thing or not, I don't know. It is definitely an established meaning of the word, and not at all offensive to me or most Indians I know -- we use the word in the loose sense all the time. We even have frauds who use the word to describe themselves as superior-to-you, but hey, I too get to call myself what I like, so what gives.

What irritates me the most is that some people (sometimes not even Indian!) feel the need to be pained at the potential hurt that might be caused to the entire community of people identifying as "Indians" by the usage of a common word intended to describe something completely legitimate.

Replace Indian with Black, LGBTQ+, or any other group it is fashionable to pretend to understand the pains of today, and it usually holds: Maybe this is too cynical, but it has been my observation.

 Last year, Stanford also tried to ban a bunch of words in their IT comms. They had to take it back after a backlash from people on and off campus. That guide suggested using the following words instead of Guru: expert, subject matter, expert (SME), primary, leader, teacher, guide. And the "context" for that is given as:

In the Buddhist and Hindu traditions, the word is a sign of respect. Using it casually negates its original value.

It does not "negate" anything, when used in the context of our traditions, the word carries the weight it deserves. My Dhrupad Guru is not just an expert/teacher for me. But a dude who claims to be a Gadget Guru can have it too, I assume he knows a bit about tech gadgets, good for him.

Banning words to please a section of powerful people who pretend to feel sad for others who might be offended is not very wise. It is a slippery slope that must be avoided to maintain a free thinking society. I do think there are legitimate reasons to restrict use of certain words, e.g., those which symbolize oppression of a community. But usually, we don't need a messiah from outside those communities for that. In fact it is quite offensive that people think we cannot handle a dude calling himself Gadget Guru.

There is plenty of actual useful work to be done to help communities in need, banning words is usually not high on such lists.


 




Friday, 22 September 2023

Indian Subcontinent edition

I grew up in Kolkata (aka Calcutta), India. The word "textbook" evokes the image of a usually thick, small, tightly bound paperback book with really thin pages of rough paper, and usually unaligned printing. These are very hard to turn or keep open, so we'd usually have to bookmark by folding pages.

Some of these books were published locally (e.g., the very popular math books from KC Nag), but some of them were not, and these too had the same, relatable (now nostalgic) quality of paper and print. In contrast, when I see textbooks in Europe, I subconsciously associate them to glossy magazines :) Beautiful colour charts and graphs; glossy, thick, amazing-to-feel paper (Makkhan, as we'd say in Hindi).

I'd never thought about this before, but now the Indian Subcontinent Edition - For sale in India, Bangladesh, Pakistan... notice on most of these books makes sense. I am grateful for having had access to awesome books produced at an affordable price. At this point, their feel is nostalgic, but since our schools required us to lug the required books to school everyday, I can imagine how painful it would have been to instead carry the magazine-like textbooks that IMO easily weigh 1.5-2x more than our "Indian Subcontinent editions".

Thursday, 21 September 2023

Acceleration due to Earth's rotation on its axis?

 I'd never thought about this before, but once you calculate it, it is very small compared to g, the acceleration due to gravity:

The average circumference of the planet is about C = 40000 km.

Average speed of a point on the Equator due to this rotation V = 40000 / 24 km/h ~= 1700 km/h

Average radius of the Earth is approximately R = 6000 km, so the centripetal acceleration of the Equatorial point traveling at the tangential velocity of V is (V^2 / R) ~= 480 km/h/h ~= 0.04 m/s/s.

This acceleration is directed towards the center of the Earth, and is balanced by a fictitious force that goes in the opposite direction, making objects ever so slightly lighter.

However, this  centripetal acceleration is very small compared to the acceleration due to gravity which is about g=9.8 m/s/s, which is why we don't "feel" it.



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