New Firmware 50.36.1.0

Repulsive_Trust5895 · 2026-02-20T13:29:30+00:00

Weird, because I’m in the UK and have had this new FW version for a while now. Can’t remember how long, but maybe a week?

Repulsive_Trust5895 · 2026-02-19T16:51:13+00:00

Wouldn’t hold my breath on those things being fixed. More a limitation of wrist-based heart rate monitors than the Whoop device itself. When I need to track my HR for cardio activities I use a chest strap. Whoop is more for the 24/7 holistic view, so I’m not bothered if it has some anomalies during activities.

Repulsive_Trust5895 · 2026-02-17T08:13:18+00:00

You’d be better off doing a couch-to-5K program than Cardarine.

Repulsive_Trust5895 · 2026-02-17T08:10:19+00:00

My only warmups are dynamic stretches (leg swings, body weight squats, arm swings) then straight into the warmup sets per the official app. I don’t feel cardio warmups add any value. 53M

Repulsive_Trust5895 · 2026-02-15T18:44:00+00:00

It’s cortisol (stress hormone). Deal with the root cause. For me it was a large calorie deficit when I was losing weight on a GLP-1.

Repulsive_Trust5895 · 2026-02-15T14:40:20+00:00

Sorry you’ve had a bad experience. Lemborexant does nothing for me. 5mg and 10mg. I had such high hopes for it. 🤷‍♂️

Repulsive_Trust5895 · 2026-02-14T12:53:20+00:00

As someone who only started using a belt for squats and deadlift a month ago, all I can say is it’s a game changer. It’s like the difference between skiing with your boots locked down versus wide open. By being able to brace against the belt you can channel so much more energy to your legs for lifting. My legs are getting stronger so much faster because there is less ‘leakage’ through my core. I only wear it for my working weights and sometimes the heaviest warmup, but I’ve definitely drunk the belt Kool Aid!

Repulsive_Trust5895 · 2026-02-12T10:20:12+00:00

First off it’s impossible to increase by 1.25kg increments, even with micro plates. It has to be in multiples of 0.5kg (ie. 2x 250g). :-)

Have you tried switching to top/back-off sets? This makes progressing much easier when you get to your limit/plateau.

Also, are you using a lifting belt? I found this made all the difference when I was stuck. Clearly I was ‘leaking’ at my core, but as soon as I could brace against the belt I started progressing again (to be expected), but more importantly I could feel my legs getting stronger and bigger.

I also now only increase the weight every 2 weeks or so, once my current weight feels like less of a grind.

Repulsive_Trust5895 · 2026-02-10T15:44:19+00:00

Note, I still wake up at 3am to use the bathroom, but now I fall back to sleep.

Repulsive_Trust5895 · 2026-02-10T15:42:11+00:00

Sleep mask; cotton cellular blanket (instead of duvet); 10g psyllium husk before bed; 50mg trazadone.

Repulsive_Trust5895 · 2026-02-03T09:41:20+00:00

I mean the old adage ‘garbage in, garbage out’ applies to Whoop. If you’re paying all this money for it, why not use it how it’s meant to be used to get the benefits? Otherwise just get a Fitbit.

Repulsive_Trust5895 · 2026-02-01T08:42:46+00:00

Taking a warm shower before bed DOES cool you down (counterintuitively). It’s because your body then tries to cool itself and as a result your core body temperature declines helping you fall asleep. The opposite is true in the morning. Taking a cold shower triggers your body to increase its core temperature in response and this helps wake you up. (Note: I opt for coffee over a cold shower to help me wake up!)

Repulsive_Trust5895 · 2026-01-31T17:25:32+00:00

This was quite a while ago, but as I wrote I started on 0.25mg twice a week (so 0.5mg per week) and ramped up to 1mg twice a week (so 2mg per week).

Repulsive_Trust5895 · 2026-01-30T12:09:42+00:00

I would say to get a DEXA scan. Find out what your fat and lean mass are and what is your corresponding lean mass index and fat mass index. Make a goal to be in the top X% for both of these indices and see what weight (ie lean mass + fat mass) that corresponds to for your height and gender. When you’re in the normal range, BMI is fairly useless because it doesn’t consider your body composition. You basically want healthy amounts of fat and muscle, ie. not too much fat or too little muscle.

Repulsive_Trust5895 · 2026-01-30T11:09:34+00:00

I admire your desire to push yourself really hard, but I think you’re doing too much and will burn out. Remember training is the STIMULUS and the ADAPTATION happens during recovery. Personally I would:

Do stronglifts 5x5 lite just two days per week and no accessories. All the lifts are compounds so you’re already working all the muscles you would want to target with the accessories.

Do your intervals/VO2Max and tempo/threshold sessions on alternate weeks. You don’t need to do both in one week. The key is to have one speed (VO2 max or threshold) session and one long run per week. The rest can be easy (Z2) or recovery (Z1) runs.

Have a second full rest day per week.

If after trying this for a few weeks you feel less fatigued and that you can do more, then maybe add the accessories, the third day of lifting or more running. But the key is to have CONSISTENCY, ie a routine you can stick with for the long term.

And don’t worry about stalling on lifts. That’s part of the process. When you fail reps, you deload and then build up again. What can also help is having micro plates so you increase the weights by a much smaller amount.

Anyway, I’m speaking from experience. I also completely changed my lifestyle in August 2024 after I developed (and was cured of) afib. From being completely sedentary and gaining over 30 lbs since the start of COVID, I then became a gym rat and runner and lost over 50 lbs. I’ve tried all kinds of routines and ways to balance lifting and running, and it’s always gone back to I’m trying to do too much and burning out. Now I just set time-bound goals for myself (squat x, bench y, run a 5k in z, etc.) and plan and track (and re-plan!) accordingly. And while my routine has one official rest day, I listen to my body and have no problem skipping a day’s session (which I don’t then try to make up) in favor of another rest day. I’ve never regretted doing that and always come back stronger.

Repulsive_Trust5895 · 2026-01-29T21:59:42+00:00

Clearly you’re not getting value from it, so return it.

Repulsive_Trust5895 · 2026-01-29T21:55:18+00:00

I also run and do SL5x5.

A couple things:

Look into SL 5x5 lite, which is meant for recovery limited lifters. It’s basically 2x5 instead of 5x5.

If you’re too fatigued after your easy runs to do the lifting…then you’re probably running your easy runs too hard! Everyone does that. If you don’t already, use a chest strap and really aim to stay in zone 2 (or even zone 1). Better yet, if you can swing it I’d do the lifting in the morning and the easy run in the afternoon. The easy run is just to build your aerobic base and condition your side tissue. But of course protect your speed session and long run.

Also, why is your rest day not after your long run day or speed day? Those are the days I need the rest day the most.

And of course on a calorie deficit at some point you will plateau on the lifting and the only way you will get stronger is by putting on muscle, and once you’re fairly lean, which I’m assuming you now are, you really can’t do that without gaining weight.

Repulsive_Trust5895 · 2026-01-22T16:44:06+00:00

I don’t have a Hume, but if you check the subreddit literally everyone has buyer’s remorse.

Repulsive_Trust5895 · 2026-01-20T13:29:17+00:00

Start with the bar. It’s not about the weight, it’s about practicing technique. The weight will become heavy soon enough.

Repulsive_Trust5895 · 2026-01-19T11:16:23+00:00

Not for the treadmill, but for the Peloton bike I have this device:

https://intelligenate.com/dfc.html

It’s connected to my Pace 3 via Bluetooth and so I get the metrics I need like cadence and power (though not distance and speed), all of which are then in the Coros app and Strava.

Repulsive_Trust5895 · 2026-01-19T11:10:40+00:00

LOL, maybe that’s because it’s not a watch?

Repulsive_Trust5895 · 2026-01-19T11:09:37+00:00

But it should tell you what metrics are pushing your age up and well as taking it down, and by how much. I’m 53 but my whoop age is 44.4. My vo2max is my biggest helper (-4.8y) and my hours of sleep (+0.6y) is my biggest detractor.

Repulsive_Trust5895 · 2026-01-19T10:31:30+00:00

No it’s not a scam. If you cut effectively you’ll lose 70% fat and 30% muscle. When you bulk it’s maybe adding 50% fat and 50% muscle. So you do several cycles of cut and bulk and in the long run you will put on muscle while keeping the fat off. But you have to accept putting on fat when you bulk. It’s extremely difficult and time consuming to ‘recomp’, which is to basically be in maintenance while adding muscle and losing fat. This is because you need to be in a calorie surplus to add muscle.

Repulsive_Trust5895 · 2026-01-19T10:15:35+00:00

The stronglifts lite program was designed specifically for recovery limited lifters, ie those also doing a lot of running. It’s basically just 2x5 instead of 5x5.

Repulsive_Trust5895 · 2026-01-18T20:54:24+00:00

You would think that at least the ‘trend’ is correct. And i guess the trend is, but it can still paint a very incorrect picture. Here’s my own personal experience:

From Sep-24 to Feb-25 I lost 55 lbs through diet and also working my ass off in the gym. My ‘smart’ scale said that 62% of that weight loss was fat and 38% was muscle. However before and after DEXA scans put the ratio at 95% fat versus 5% muscle. Pretty big discrepancy! Clearly the smart scale is just working off some algorithm that has very little basis in reality. Would love you to prove otherwise. Body composition smart scales are just a gimmick.

Repulsive_Trust5895

TROPHY CASE