thepowerpole PreE90 - Progress log

[thepowerpole]

Damn, today was a bad day.

I did morning yoga, 2x RK for 10 minutes and 1x belly breathing for 10 minutes. Edged trying to nullify the IK with bursts of RK to see how it goes, but I think that doesn't work for me, it stops my breathing cause I contract my abs. I came after 4 minutes. IK during the whole way. Lost will to do exercises.

Confused on how can I RK and breathe out, all of this RK I've been doing is breathe in belly, contract abs and then push out the BC muscle. So if I edge and try triangle breathing I can't RK when I breathe out. Can one RK when breathing out?

Should my edging be like this?
-breathe in belly
-contract abs
-expand BC muscle
-slide down the FL

My weekly plan needs some work:
-include hindi squats, wide stance hindi squats, hindi wall squat
-start doing only yoga poses that are listed in PreE90 program, it will massively cut down time I spend on yoga
-I always do RK in supine position, hopefully adding hindi squats will make my pelvic floor looser and I will be able to do RK in sitting and standing position

Watched porn twice today, during watching I feel that my BC has so much tension that it clenches up and it hurts my PF.

[Pegasus]

Ok your pelvic floor is still an obvious source of problem and yes hindi squat is a good idea .

I find when I start stretching a tense muscle it can nark and twitch which may be what is happening . I think rk will become easier as your pf loosens

[Jimmy_quick]

Watched porn twice today, during watching I feel that my BC has so much tension that it clenches up and it hurts my PF.

Porn is the devil for PreE.
The very same thing is happening to me when I watch porn so I try to avoid it at all costs. Somehow my attention goes all in the porn and indeed PF clenches like crazy... This never happens in normal edging session with no porn for example.
What is also interesting that this tension is there for quite some time afterwards and it takes time to recover.

[thepowerpole]

Ok your pelvic floor is still an obvious source of problem and yes hindi squat is a good idea .

I find when I start stretching a tense muscle it can nark and twitch which may be what is happening . I think rk will become easier as your pf loosens

Yeah, just got a little bit frustrated. Continued today as I planned.

Did yoga poses listed in the PreE90 program instead following along the video.
Started doing 4x20 hindi squats, hindi wall squat and deep hindi squat hold. When squatting low I notice that there is "butt wink", basically I can keep my back straight when squatting until some point where I have to round up my back to go lower in the squat. Same goes for deep hindi squat hold where I have to round up my back, my heels are on the floor but my balance is off and it feels I will fall on my back.

My lower back is a mess, will look to strengthen and stretch.
Glutes also need some strengthening.
I have rounded shoulders.

Porn is the devil for PreE.
The very same thing is happening to me when I watch porn so I try to avoid it at all costs. Somehow my attention goes all in the porn and indeed PF clenches like crazy... This never happens in normal edging session with no porn for example.
What is also interesting that this tension is there for quite some time afterwards and it takes time to recover.

Same for me, I notice when I pee afterwards the stream is slow and I can't RK to push it out faster.

[thepowerpole]

Today should've been the rest day but I did some exercises before I figured that out.

Done some RK while walking after morning yoga and tennis ball massage, was able too. Inhaled, clenched my lower abs and I was able to hold RK even when breathing out. Couple of hours later I could only expand PC muscle when standing, couldn't move the "air bubble" upwards and lost my ability to hold it while breathing out. Did some tennis ball massages and after that felt a little bit of pain when touching my perineum so I will take a break tomorrow.

It seems that I have very tight PF and it reverts back quite quickly, like it's fighting the stretching. I will implement hindi squats 4x20, low squat hold 1-2' as well as hindi wall squat for 1-2' in my routine to help loosen up PF.

The "butt wink" while squatting originates from tight hamstrings according to Athlean-X. Found some follow along video for stretching and strengthening of the lower back that incorporates glutes exercises. So the plan is to do in the evening after yoga either stretching hamstring or lower back and glutes exercises.

[thepowerpole]

Rest day almost over but I still feel some pain on the right side of BC muscle so will rest tomorrow, maybe the whole weekend. Don't wanna get injured so I will hopefully continue on Monday until then I will read the sacred texts aka the stickies.

[thepowerpole]

I think I've rested plenty. Tomorrow I press on.

Plan for week 3:

Morning yoga – do every stretch for 1 minute finished up with Lajin stretch 3’
Belly breathing – do 3x for 10'
Tennis ball massages – 3x 3’
RK – 25 standing up x 2, in supine position for 10’ x3
Ballooning before Edging
Edging - the goal for now is to go super slow and counter any IK and without arousing thoughts.
Decided to go with the table to write down my PONR time cause it will help me see how far I got.
Write down if:

• IK were there
• Rk were effective
• Speed
• Did I forget to breathe, triangle breathing
• Rotate the hips to see if it made any difference
• Thrusting or sliding down the flashlight

	PONR 1	PONR 2	PONR 3	PONR 4	PONR 5	PONR 6
Standing up
On back
On side
Missionary

Hindi squats 4x20
Hindi squat against the wall 1’ or 2’
Deep hindi squat with book under my heels 1’ or 2’
Evening yoga- do every stretch for 1’ and finish up with Lajin stretch 3’
Exercise for round up shoulders 2-3 sets for 20-30s active hold
I will finish up the day with hamstring stretches or lower back and glutes exercises and stretches.

[thepowerpole]

Morning yoga - done
Belly breating - skipped
Tennis ball massages - skipped cause I wanted to give my BC another day of rest
RK - did 3x 10' in supine position with my legs at 45 degrees and PF felt very tight and I was barely able to expand BC muscle on the third set.
Ballooning and edging - skipped cause I just wasn't in the mood today
Hindi squats - done 4x20
Hindi squats against the wall - 2x1’
Deep hindi squat with book under my heels​ - 2x1’
Evening yoga - done
Hamstring stretches- done
Rounded back exercises - done 3


I feel that my PF has tightened from the last time I did RK, I did masturbate and probably reverted almost all the work that I put into stretches for the past 2 weeks. I did edge cause I was really bummed out today, didn't sleep well. I feel that I am getting more flexible but in very small increments that it is hard to see. I can touch my toes in reverse hurdler stretch, that is something I wasn't able to do when I started, so there are some results.

I must stop masturbating and watching porn cause that only reinforce my habit to K and then to IK. Need to retrain myself with edging with FL and RK.

[thepowerpole]

Morning yoga - done
Belly breating - 2x3', missed one
Tennis ball massages - 2x3' so I missed one
RK - did 3x 10' in supine position with my legs at 45 degrees, PF felt more relaxed and I was able to expand it a little better today


Did ballooning before edging, didn’t do anything much for me, I just have a little fuller flaccid.

Couldn’t get a full erection, about 6.5/10 and managed to put in the FL. I feel that porn makes me bummed out cause all of those guys have good boners (they are mostly drugged) and can last long. It didn’t make me feel this way until I couldn’t roll on the condom with the first girl, I couldn’t roll it on for almost a year so it really got to my bones. Probably abuse of the porn and this negative thoughts created negative conditioning so now I have hard time getting and staying hard. Thinking if I should try some Cialis like pills with low dosage to break down the cycle next time when I am about to have sex.

Edging:

Standing – 5’
This is position where I feel that my PF is naturally relaxed. Erection was between 6.5-7/10. It takes me 2 second to thrust in and pull out and at this speed and I can RK just fine, any faster than that I get IK that I can’t counter. So I spent 5’ in this position thrusting without stopping, each thrust began with RK. Breathing is all over the place. I still need to hold my breath when I want to do hard RK.

Laying on my back – 5’
My legs were bent at 45 degrees, so I could RK better. Erection was like 7-7.5/10, I think that’s because of IK. Still I need to clench hard lower abs to get strong RK. Was moving FL slow, but the IK were too strong. If I do hard RK, I will barely feel IK but when I stop doing RK then wave of IK comes.

Missionary (put the FL in shoe, so it has angle as if I rolled back the girl’s legs back, behind her ears ) – 5’
Was hard to stay in this position, forgot how sex is tiring. Got erection 8.5-9/10 and I believe this is because it was hard to RK in this position so IK powered my erection. Had to stop multiple times to give time for PF to relax, even 2 seconds for in and out was too fast.

On side – 3’
This is also one of the positions where I can feel that my PF is relaxed. When thrusting I have IK, when I don’t I can keep PF relaxed and go 2s in and out. Did this for 3 minutes and lost erection. So I rubbed glans for the rest of 2’ in the sitting position and with each rub I felt IK so I did RK to counter this.

Hindi squats - done 4x20
Hindi squats against the wall - 2x1’
Deep hindi squat with book under my heels​ - 2x1’
Evening yoga - done
Lower back and glutes exercises and stretches- done
Rounded back exercises - done

While doing yoga I felt that my pelvic floor is tight as if it is trying to compensate for some other muscle, I can make it relax during stretch. Lajin stretch gets harder over time cause all of my blood goes from the elevated leg and it gets cold, it was easier to do when outside was hot.

[thepowerpole]

Skipped yoga and exercises today cause my muscles were sore.
Belly breathing - 3x10' - done
Ballooning - did some, but no effect
RK - 3x10' - done
Edging

Standing – 7’
Went for a 1s thrust in and out from the beginning. Slowed around 4’ and 5’, had to stop at 6’ and at 7’. Erection was 6.5/10 and got to the 7.5/10 as I went into it and starting adding arousing thoughts. Managed to do some triangle breathing. Couldn’t feel much of the IK, only at the end when I started adding arousing thoughts. I think relaxing my PF continues to reveal that I have arousal problem, that my erections are dependent on IK and visual stimuli.

I did mention that I started doing kegels when I noticed that with 2^nd girl I had terrible EQ, during making out with her and during intercourse I did K so I would get hard so this was the probably how I developed this habit that is now IK.

When I read stories on NoFap I’ve read that most of those guys have problem maintaining erections when standing up and most of them suffer from PreE, guess that is because they have erections that are dependent on IK (it’s hard to have strong IK when standing) and thus have PreE and PIED.

Laying down – 2’
I could go for same 1s thrust in and out but my erection dropped. Held hard RK during this and could feel slight IK but nothing special. Breathing was deep.

Missionary – 2’ (FL in a shoe)
Erection was not great, but I managed to push it in. EQ improved, probably because all of my blood goes to my D and IK were hard to counter in this position. Went for a 1s thrusts and gave up and had an orgasm. Didn't focus on the breathing, was all over the place.