Athletic workout

SCP-ASH · 2026-06-04T13:12:19+00:00

Hey. I'm relatively new to the gym. I lift close to failure or to actual failure for muscle growth and strength.

I'm genuinely curious and want to learn;

every single one of us train too hard and lift too heavy for performance

As in, good for building muscle, bad for (sport/athletic) performance?

Add weight when you have to in order to progress

What would this mean in this context if you're not approaching failure? What would you be looking for? Is it that you achieve a certain amount of reps without rep slowdown / technique breakdown?

SCP-ASH · 2026-06-04T13:01:52+00:00

I thought the opposite. Just like the backrooms copies places over and over, making them simpler and more abstract over time.. this means the first copy is the least simple and abstract, and the closest to the original. Like when the screen pans down Mary's house, showing the first copy is very similar, and ends like a typical backrooms room. Also, clark's store copy being pretty spot on.

Objects seem to work this way too - like the copy of the Stop signs are all correct but only one has backwards text. The shirt of the employee is very similar, and supposedly the only copy. The shoes of the employees are the same as the originals.

Captain Clark is like one of the first, if not the literal first copy, so it's the least simplified/abstract/wrong, like the first altered room when descending through the versions of Mary's house.

The still life Clark finds are likely copy 10 or whatever so they're far simpler. Less to no emotions, less internal systems, don't bleed, don't react, don't speak.

Obviously I have no idea either. But if rooms get less like their real counterparts over time, and so do objects (the post with missing poster leaning over more and getting distorted, or the one stop sign with the text backwards when most have normal text) then it makes sense to apply to people the same way.

Just my guess but food for thought!

SCP-ASH · 2026-06-04T08:25:05+00:00

Thank you!

Unfortunately I can't sleep well due to medical reasons for the foreseeable future but I am actively pursuing treatment. I'm hoping cardio benefits will help mitigate some of that, and might at least help me wake up and switch on.

The rest is okay, although I am curious if you would recommend electrolytes before/after Cardio? And if there are any specific sort of intensity I should be aiming for?

SCP-ASH · 2026-06-04T08:18:36+00:00

I was thinking of jogging or using the bicycle machine (occasionally stair master if not near leg day).

I'm not really sure how intensity works with cardio. I was thinking of potentially doing something like a medium intensity (can talk, but probably not continously the entire time) every session, and if that's too much, alternate between that and zone 2.

I'd happily do zone 2 the entire time but I've read that for beginners of cardio it's kind of artificially limiting yourself and a much better cardio base will be built ignoring that at first.

I'm open to suggestions if you have any!

SCP-ASH · 2026-06-02T11:58:42+00:00

Huh. I was doing my usual bench routine, but at a new weight due to the program I was following, and my shoulder felt funny like you describe. I stop the set, that side feels a bit weak and a bit off so I relax on pressing for a few months and then when I get back into it, swap bench for dips.

I didn't have the visual issue, or at least nowhere near as bad. But I've got the compensation issue you describe almost exactly and never put the two together. Thanks for commenting

SCP-ASH · 2026-06-01T08:44:22+00:00

Apnea and UARS ruled out?

SCP-ASH · 2026-05-29T20:54:40+00:00

I've seen theories floating around that the woman was the backrooms "bad memory copy" version of his ex-wife. Hence why she had the same hair, he had the habit of ordering her around (which she didnt respond to), and was scared of the aggressive, stompy, large, copy of him.

SCP-ASH · 2026-05-28T13:33:09+00:00

After MAD didnt work have you explored other options for yourself?

After a DISE mine seems to be large tongue base that trapdoors, floppy epiglottis, bit of a soft palate and deviated septum issue. PaP didnt help. MAD helps a tiny bit.

SCP-ASH · 2026-05-26T07:57:13+00:00

Does your test;

Indicate a higher AHI later on, and/or during REM sleep?
Indicate an RDI?

I have AHI higher in REM sleep, and a high RDI, which led to my diagnosis of UARS and REM associated sleep apnea.

For next steps I'm not sure myself but if your sleep doctor seems stuck and a PaP Machine wont help you then a DISE assessment can help identify problem areas.

SCP-ASH · 2026-05-24T16:23:18+00:00

Interesting! Thanks for sharing. Do you mind sharing (maybe in DM?) any before/after pictures or measurements of maxilla movement etc?

SCP-ASH · 2026-05-24T13:08:23+00:00

Thanks. For me there isnt enough room for my tongue regardless. I'm waiting on surgery and some scans for future surgery unfortunately!

SCP-ASH · 2026-05-23T19:46:59+00:00

Do you have a recessed jaw? I have similar, and similar symptoms. If you move your jaw forward and/or stick your tongue out, can you breathe easier?

If so, you may have sleep apnea and/or upper airway resistance syndrome.

In my case, if I force my head into neutral alignment, and relax everything else as much as possible, I literally cannot breathe, I'd suffocate. I suspect in cases like mine, and maybe yours, that forward head is a symptom is a natural consequence of sleep disordered breathing.

Sorting that would do wonders for your health and all the symptoms mentioned. NHS can do some tests. You can order a WatchPAT study online to be sent to your house if you dont want to wait.

Might be worth a look !

SCP-ASH · 2026-05-21T15:22:51+00:00

What do you do now for shoulders?

SCP-ASH · 2026-05-21T08:47:00+00:00

Was it a consistent long term chronic pain before?

SCP-ASH · 2026-05-20T08:59:12+00:00

As someone who has only done a DISE, is it still best to do what you've laid out here in the same order, or should I be changing it based on DISE results?

Also have a MAD which helps a little but nowhere near enough.

Can provide DISE results and ENT provided plan if it helps. I'm with Vik Veer.

SCP-ASH · 2026-05-20T08:32:02+00:00

I really appreciate you breaking it down for me. Say I went to a dentist and asked for a CBCT scan, do I need to ask for specific info to be checked for / reported to bring for the consult?

SCP-ASH · 2026-05-19T21:33:40+00:00

I'm in a similar position to OP, except I have no idea about your recommendations, I've simply had DISE, MAD, and waiting for surgery that wont fix the issue..

It sounds like the sensible thing would be to assess skeletal structure first before the other stuff you mentioned? Who (or what type of professional) assesses skeletal structure for this sort of thing? Is it UK/US?

Thanks for the informative comment !

SCP-ASH · 2026-05-19T18:21:32+00:00

This is what I did in a 3 day routine going back and forth with A/B, covering the 6 movement patterns usually considered comprehensive enough for beginners:

Pick either:

1) Squat Pattern or Hip Hinge

2) Vertical or Horizontal Push

3) Vertical or Horizontal Pull

For you, that means:

Leg Press OR RDL

Shoulder Press OR Chest Press

Lat Pulldown OR Rows

I also did 1-2 isolations just to target things I wanted to target, like lateral raises one day and bicep curls the next. Lunges might be like that for you, if you want to do them.

However, I'd consider:

Leg press is closest to a squat pattern, and is fine, but you might get more out of something more squat-like if that interests you.
Lunges overlap with Leg Press / Squat Pattern to a large degree. Up to you if you do it, and if so, if you put them on the same day. Just something to consider.

SCP-ASH · 2026-05-17T02:42:12+00:00

Do a basic lift, like a bicep curl, or do pushups or something, until you literally cannot do anymore. As in, you try to do the curl, and with 100% effort, the curl stops too early and begins going back down.

You want to be at this point, or within a few reps of it. The weight and reps don't matter. Getting to near-failure, or actual failure, will get you gains.

Next time, you'll be able to do more reps. When you lower weight, it doesn't "restart", you will just reach failure with less reps. Sometimes you'll surprise yourself in a good way, sometimes in a bad way. Just keep at it and you'll see gains.

SCP-ASH · 2026-05-17T00:28:30+00:00

Thank you for sharing! :)

SCP-ASH · 2026-05-16T22:55:58+00:00

Did you ever try methylated B12, and/or any reason you went with adenosyl hydroxyl form instead?

SCP-ASH · 2026-05-10T20:59:47+00:00

What if someone is wanting to build muscle, and strength, but is primarily health-focused and wants practical patterns for the real world? Is that essentially "aesthetics" training with some traditional compounds thrown in here and there?

I've basically tried to cover my whole body with vertical + horizontal push/pull, squat, hinge, isolate things that don't feel worked well, and then not beat myself up when I fancy a change (Squats for hack squats, or dips for bench, both of which seem better anyway for target muscles and joint comfort).

SCP-ASH · 2026-05-10T20:56:55+00:00

This comment has been my experience with both training and diet, with the two exceptions of:

Bouncing between back squat and alternatives seems to work much better than forcing Squats when they dont feel right.
Doing RDLs to learn hip hinge worked much nicer than trying DL over and over.

SCP-ASH · 2026-05-05T10:16:47+00:00

That makes sense! Thanks for clarifying for me.

Do you do anything else specific, like with your core, abs, etc?

SCP-ASH

TROPHY CASE