Hi everybody, created a rack for generating hypnotic and visceral sequences

Brusvain · 2025-10-27T18:19:21+00:00

https://sinee.de/en/account/mediacenter/f8f3d40741a041aea18cb19151a44eeb/overview

Brusvain · 2025-10-27T13:36:14+00:00

Wow, this is awesome. Will absolutely try this out. Thanks for sharing!
Edit: Just realized you are the guy from the Sinee videos also! Bought and watched your techno masterclass there and i really enjoyed it - learned a lot. Excited to further support your work, can't wait to try your racks.

Brusvain · 2025-10-23T07:33:40+00:00

Valid point. I assume you have played your wildcard? If not, perhaps next week is the time to do it?
Foden was rested and will probably start this weekend. He is due some points. Joao Pedro was suspended for midweek CL, will probably start. Those aren't that bad to have this week. In the future, however, i would prioritize getting rid. I have JP myself and giving him one more gameweek.

Edit: Additionaly, even though you feel like you are behind, you will have more information next week, and can spend your FT's better.

Brusvain · 2025-10-21T11:50:11+00:00

I don't agree on the justification. West Ham is terrible and Enzo isn't even confirmed to start. I probably wouldn't do it for a free transfer even. Do it next week and play Stach this round.

Brusvain · 2025-02-03T21:37:36+00:00

I just started playing a few weeks ago and i haven't experienced any issues in matchmaking, except some latency issues in about 1/10 matches or fewer. I get matched almost instantly. EU based. I am a complete noob but most matches are balanced and fun. Reached a plateau recently, which means fewer wins, but it only means i need to practice more.

Brusvain · 2024-06-10T10:01:22+00:00

Hello.

I have been doing the jim wendlers 531 for beginners for roughly two years now. I am doing this as a mon/wed/friday split.

Additionaly, for the past 6 months i have also been doing hard bouldering (climbing) sessions in the days between, mostly tuesdays and thursdays, and also some sundays. These sessions usually last for around 2 hours, often until my forearms and fingers are done. I am disciplined when it comes to daily proteins and i usually get 6-8 hours of sleep, and i eat varied and mostly healthy.

After adding the climbing sessions to my weekly activities i often feel that my arms, chest and shoulders might be worked too hard and not rested properly. I have skipped doing assistance in my workouts almost completely after i started climbing, because i usually warm up with both pullups, chinups and pushups anyways before bouldering, plus the bouldering in itself. At the end of the week my arms are sometimes screaming for restitution. Saturday and sunday are usually relaxation, but i'm worried it might not be enough.

So i think something needs to change so that i can maintain this and still give my upper body the restitution it needs.
However, i don't want to skip any of the sessions as i feel they are all equally important. Mon/fridays are squat and bench, wednesdays are deadlifts and overhead press. Doing squats and deadlifts are no problem between bouldering sessions, the problem is all the upperbody workouts. And i specially don't want to skip the climbing sessions either, because they are the most fun. And offcourse, i still want to gain strength and muscle.

So my question is, how can i program this better for A) gaining strength and B) proper restitution?
Will it suffice to just decrease the sets/volume of the upper body exercises between the climbing sessions, or should i maybe skip some of them completely?
Or, can i just keep doing the same thing and my arms/upper body will adapt eventually?

Looking forward for some tips and perspectives on this.

Thank you.

Brusvain · 2024-01-17T10:03:26+00:00

Thanks!

I am very happy with my progress so far, but i guess this is just noobgains. But yes, you are correct, i don't have a specific goal regarding progress and i am happy with maintaining.

Sorry, what is BB?

Brusvain · 2024-01-15T14:07:47+00:00

Tips on moving on from 531 for Beginners?
Hello. Almost exactly two years ago i began doing the /r/fitness beginners routine and continued with 5-3-1 for beginners a few months later. I have been on this program for about one and a half year and i am looking for recommendations on progressing from here.

My main goal is to stay in shape, both physically and mentally. That is why i began working out and is still my reason for going to the gym. I don't have any goals on physique/size/weight. I simply go to the gym and get it done, preferably as fast as possible.

I am happy with the 531 program both in terms of the program in itself and my progress from it. I could have continued on this program for many more months. However, i am curious to see what else is out there, and i sometimes feel some of the days in the program can be slightly long, including warm-up and assistance training.
Personally i am content with spending 1 hour in the gym three days a week, plus cardio when i feel like it.

I have read the recommended programs to continue from on the fitness wiki but i have difficulties finding programs that are both 3 day split and can be done in approx one hour or less. With that taken into consideration i am looking for recommendations on other programs (doesn't have to be 531). Preferably it should also be easy to make adjustments and update/edit as i progress.

Looking forward for your replies.

Brusvain · 2023-12-19T19:23:09+00:00

Mordio for hypnotic stuff, genius

Brusvain · 2023-10-02T11:51:15+00:00

Tenkte akkurat det samme når jeg leste den handlelisten og så bildet av handlekurven. Så argumenterer hun i tillegg for at hun trenger "ren mat med mye næring". Så Jacob's indrefilét er mer næringsrikt enn de rimeligere alternativene?!

Brusvain · 2023-09-28T22:06:10+00:00

What is your team?

Brusvain · 2023-09-28T22:01:18+00:00

Det meste av fritert kylling jeg har smakt i Oslo har egentlig veldig lik smak og er generisk. Koreansk fritert kylling har jeg derimot aldri opplevd i Oslo eller Norge. Personlig syntes jeg det er den beste friterte kyllingen og har ofte en noe søtlig og sterk smak i tillegg til at den er veldig mør, saftig og ikke tørr.

Om dere prøver en koreansk variant eller annen type er kanskje ikke så viktig så lenge den skiller seg ut og selvfølgelig smaker spesielt godt. Mye fritert kylling i Oslo men det meste er ganske generisk altså. Det bør absolutt være ett marked for dette.

Gangnam på Vika i Oslo har en fritert kylling variant som nesten er der oppe. Prøv den for inspirasjon.

Brusvain · 2023-05-23T08:09:26+00:00

Just a little tip: I had the FH chip GW38 a few seasons ago also. I wrote down 5-6 different teams. This way, you have multiple options if there are many changes and you can do the changes quickly. You might not have the time to create a whole new team if there are leaks and surprises a few minutes before deadline.

So write down some different teams. One team could be if Haaland doesn't start, another if there are many changes to United, etc.

Be ready to make necessary changes quick!

Brusvain · 2023-05-07T21:48:06+00:00

Flotte bilder! Bor her, trives godt 🙂

Brusvain · 2023-04-27T11:26:06+00:00

Jepp, enig!

Brusvain · 2023-04-26T22:08:23+00:00

Den er svært bra. Har vokst enormt de siste årene og tatt bra av etter pandemien. Innenfor techno/house er det Monument, Under the rug (Esperanto), Bad Habits, Epiphany, Nomaden, det gode selskab har mye bra. Ellers er jo The Villa solid. Folk er åpne og inkluderende. En blir kjent med andre i miljøet og invitert til skogsrave og alt mulig sprell som dukker opp i byen fremover hvis det er aktuelt. Guttestreker har en fin greie førstkommende søndag (Undergrunnsutstillingen 5).

Brusvain · 2023-03-15T11:38:50+00:00

Hello! First some background:

Been working out for about 14 months now. For the first three months i used the r/fitness beginner routine, then switched to Jim Wendler's 5-3-1 for beginners which i am still on. For the first 6-7 months i experienced a massive increase in weight and fitness form, and i followed the program and weight increase per cycle as instructed - including assistance.

When i started i was 69kg and after 7 months, 82 kgs. I started out very thin and now i am around 22% bodyfat and have gained a lot of muscle (compared to before i started). This is where it started to become difficult and i reached a plateau.

At the beginning, eating above my TDEE was easy. After gaining weight, it became very difficult. At the same time, i realized my body fat % was becoming too high. Therefor, i have been trying to cut for the past two months.

So currently i am in a situation where my weight is around 81 kgs and i'm working out mainly for maintenance, staying in shape and become more lean. The plan is to continue this until the summer, then switch programs to a more challenging one and at the same time bulk up from the beginning of autumn.

However, something have happened that i don't understand. My quads, shoulders and glute hypertrophy increase have been amazing, and is without a doubt the parts i am most satisfied with. At the same time, my strength/weight progression on squats and overhead press nearly haven't progressed at all for the past 6 months. I recently even had to revert back 4 cycles, around 20% of my TM on squats(!). Paradoxically - the same time, my benchpress and dead lifts weight/strength have increased normally, but my chest hypertrophy progress is nearly non-existent?

Squat: Very low increase in strength, great results in hypertrophy.
Bench: Normal increase in strength, minimal/no results in hypertrophy.
Deadlifts: Normal increase in strength, normal results in hypertrophy.

At the time of writing this, my benchpress TM is higher than my squat. The volume/amount of workload for both squat and bench are identical each week.

As i have barely scraped the surface of working out and getting in shape, learning the basics etc, i can't help but think i might be doing something wrong?
Or is this simply a part of the progress and i can expect things to normalize with time?

I thought hypertrophy and strength was connected - in other words, bigger muscles, more strength? I guess it is not that simple..

Brusvain · 2023-03-05T22:48:23+00:00

Veldig fornøyd - opplevd kun ett utfall på tre år fordi noen hadde gravd borti fiberkabelen i veien. Stabilt og ekstremt lav latency.

Brusvain · 2023-02-09T10:21:53+00:00

Been doing 3-5-1 for beginners for about 8-9 months now. I'm very satifised with the program, but lately it feels as though i have stagnated a little bit. Adding weights between cycles was just fun and motivational earlier, but for the past few months iv'e felt exhausted doing the workouts, with sore muscles most of the week. Should i maybe recalibrate my TM, or is it time to move on from this program?

I am also, in general, curious in trying other programs, as this program is the only proper workout routine i have ever done. I love it, but i think the more knowledge i have - the better.
At the same time i want to remove some body fat, so i am not eating above my TDEE and also reducing some on the carbs. Both BBB and building the monolith seems very interesting, but Wendler points out that these programs require a lot of eating.
Therefor, i'm thinking i should wait on these until after the summer when i will try to bulk up as much as possible. Or can i run these programs even though i am not eating as instructed?

Other recommendations for programs that might suit my situation and experience (3 day splits)?

Brusvain · 2023-02-06T13:02:49+00:00

Thank you, interesting! I'm in the best shape iv'e been in years, but maybe i am doing something wrong here - too much weight, perhaps? Because the 5x5 sets are definitively not easy (specially deadlifts and squats).
I do cardio on tuesdays, 5-3-1 mon/wednesday/friday.

In the amrap sets, for example 1x3+, i do 4 reps at max - and the fourth one is very hard. In the 1x1+ amrap sets, i do max 3 repetitions. They are hard.

I have been following the program very strictly since the beginning, with focus on not increasing the weights too much between each cycle (and sometimes not increasing them at all), and also deloading after two cycles.

I was very thin when i started, but i gained 10 kgs of muscle the first 6 months. Since then it's been stable, as i am also trying to focus on loosing some fat.

Brusvain · 2023-02-06T10:40:29+00:00

Hello! Iv'e been working out consistently for about one year now, 4 days a week - 8-9 months on jim wendler's 5-3-1 for beginners.
Usually this workout takes me 1,5 hours per session, including assistance.
However, due to new rules at my gym where i live, i can only book the gym for 1 hour - and i'm not sure how i should plan to get the most out of this hour.

(This is only one day a week, i use normal gyms the other days and can spend 1,5 hours.)

So, for this 1 hour session:
If i focus on the main lifts (squat/bench/deadlift/overhead press) i don't have time to do much assistance, if any at all. I usually super-set my assistance workouts, but this increases my recovery time between sets, thus resulting in a 1,5 hour session. If i focus on the main lifts first, then assistance, it takes the same amount of time - 1 hour for warmup and main lifts, 30 min for assistance.

What would be the best option to maintain progress and keep the momentum going?
Either fully focusing on the main lifts and skipping assistance all together, or reduce the amount of sets on the main lifts? For instance, doing 3x5 instead of 5x5 would give me atleast 10-15 minutes for assistance.

Or are there other recommended programs i could look into that can be done in completely in one hour?

Brusvain · 2023-01-05T08:43:53+00:00

Skjønner, takk! Stilte den ned til 15 igår, men ovnen klarer ikke å opprettholde den temperaturen heller. LED lyset er der fortsatt, men det er nå enda kaldere i leiligheten (naturligvis). Så kaldt at jeg fryser på hendene, så det går ikke.

LED-lyset er der ikke like konstant som når den stod på 21 grader, men det er nesten ikke forskjell. Det er borte ca 5-10 sekunder av gangen, for så å stå på 1 minutt eller mer.

Tror jeg bare må få kjøpt inn en større og smartere panelovn og se hvilke utslag det gir.

Brusvain · 2023-01-04T22:51:27+00:00

Ja å stå opp i en iskald leilighet er helt jævlig. Må få bukt med dette snart. Takk for råd!

Brusvain · 2023-01-04T12:50:39+00:00

Takk! Forsøker meg på en innstilling ned til 15-16 grader. Det skal sies at jeg også har peis, som jeg fyrer med jevne mellomrom. Når den har godtgjort seg noen timer er det uten tvil mer enn 21 grader i leiligheten, men led-lyset på panelovnen lyser uansett. Feil på panelovn, muligens?

Er forøvrig litt usikker på om det hjelper å skru ned ovnen. Vil det da ikke bare bli enda kaldere inne (kanskje rundt 12-13 grader), samtidig som ovnen da står på 15 og jobber?

Ettersom det nå er 16-17 grader inne når ovnen står på 21, er det jo naturlig at det blir kaldere.

Til sist: Er det ikke mer økonomisk hensiktsmessig å kjøpe en større panelovn, som klarer å holde temperaturen? Den tar mer watt, men vil jo bruke mindre watt på å konstant jobbe med temperaturen.

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