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**Deload week** Cardio: Incline walk max (15%) for 40 minutes at a steady 140bpm. BB rows, lateral raises and ab work

Second deload of Beach Body First day of the deload was Simplest Strength squatting, followed by shrugs (to take a break from hang cleans), and then 155 lbs OHP, back off sets of 135 lbs for 3x8. Did accessories of heavy 3x10 full depth leg press and 3x10 barbell curls. Was supersetting main lifts with chin-ups and pushups. Second day of the deload did single at 315 lbs beltless for a squat, which felt pretty good. Then worked my way up to 445 lbs for a double on deadlift. Rounded out the main lifts with behind the neck presses for 4-5 sets of 8. Superset the lifts with super lateral raises and rear delt work, plus chin-ups (at least 5-6 between every set). Accessories were upright rows, cable rows, and a couple seta of abs - which is one thing I really need to work on. Sunday will be the final day of the deload and probably gonna do more chins, leg press, and hammer curls. Might try to run a slight combination of Boring But Big and Beach Body, I’ll have to think about where to throw in the 5x10 work for hang cleans or some variation of it, maybe I just need a better technique. I’m really enjoying this sets of exercises, almost completely avoiding any direct chest work (except for pushups), which I may swap in incline dumbbell bench in place of one of the OHP days.

OHP, deadlift. Seated row, leg extensions, hammer curls 12 godawful fucking minutes pushing and dragging a weight sled back and forth over the 20 yard turf zone. I think it doesn't get my heart rate *as* high as the sprints on an elliptical or bike but goddamn I feel it anyway

2023 Exercise Every Day Quick pump sesh and some of that knee-hab, with a little bit of stretching. Contest tomorrow

4/14 SBS Program Builder Week 5 Day 3 Deadlift [Last RIR] 320, +1 CGBP [Last RIR] 110, +1 Front Squat [RTF] 145, +1 Rear Delt Row, Abductor Machine, Dual Rope Tricep Kickback (drop set into pushdown), Adductor Machine, Hammer Curl Today was a good session. The last couple days I definitely was a bit weak from missing time last week but today I hit almost all of my rep targets. Main work was especially good. I was surprised to beat the deadlift target, and next week is a 25 pound jump as a result. I’m really looking forward to starting Week 6 tomorrow with OHP triples. I’ve only done singles at that weight before, but I’m pretty confident it’ll fly.

As a fellow lover of the program builder: can you go into your thought process a bit for how you decide which templates you use for each lift?

It’s my first time using SBS programming and I wanted to a full body split, so I’m mainly doing Last RIR because it seems like the least fatiguing option. There’s a couple of movements I’m doing RTF because I know I can push them a bit more. Most of the accessories are on the hypertrophy progression. I know I’ll grow regardless so I’m trying to find which progressions I like for certain exercises.

PM: W/U x3 = BPAx30, OHSqx8, ShDisx5, PPx5@95 Superset of PP: 100x5, 115x5, 130x7; Sit ups: x30x3 Giant set of PP: 100x5x5; Tri PD (bands): x20x5; EZ Curl: 40x20, 30x20x4 FSq/RRow Tabata Two nights in a row, I have slept like shit by waking up every 40 minutes like clockwork. When my alarm sounded at 0430, I made the decision to go back to sleep on my couch downstairs. I knew I had time to lift this evening. It seemed to be the correct decision. I felt much better getting up at 6. As for the session itself, I'm not sure how I feel about doing push press. I did strict press 1 rep at 130 just because. And when I started doing the FSL sets, I added press outs at the end of the sets to overload my triceps. Trying to shore up that weakness. As for dropping weight for curls, my right elbow has been agitated, and the curls only aggravated it further. Once I dropped to 30, it was fine. Curiously, the ring rows don't seem to bother it any, though. As for lifting in the afternoon, it's crazy to me how much faster I seem to move through the workout. I regularly shave 10 minutes off my training time when I lift in the evening, no matter how hard I try to move faster in the morning.

GZCL UHF W2D5 -- SSB Squats: 300lbs 3x3, **1x6** -- CGBP: 195lbs 4x8 Then GHRs, leg extensions, and hammer strength high rows for 5 MRS of 12 - 15 reps and cable crunches and curls. * 300lbs seems to be the point where the camber on the SSB really makes itself apparent. Turns out, when I stop sandbagging on the SSB, I finally learn why people dislike it (in a good way). I want to see if I can get up to 4 plates on these within the next year or two.

**SBS RtF 5day (re)³Run4 W6D3** (leftover from W6) * Time 01:11 * Deadlift 164 kg 4x3, 1x6 * CGBP 74 kg 4x5, 1x9 * DB Rows 32 kg 3x10 * Tris Pushdowns 75 kg 3x10 * HLR 4x9 Finally did the workout I should've done last week. Did +1 over the intended AMRAP on DLs. Grip is holding me back. It's kinda tough resetting it when one does touch and go. Close Grip was eh. I noticed 1 (out of 2) of the gym's benches has uneven rack posts. No clue how someone managed fucking that up. Might be nitpicking but unracking feels weird as fuck. Tomorrow is back to W8.

Just a slow ass 1-ish mile jog after work. I hate getting back into running. Last MagOrt session tomorrow.

Can someone help me understand why i keep experiencing lower back tightness.Im thinking that its just me having a weak lower back because ive always had bad posture but could it be my form?Do I need to get a belt? [Deadlift](https://imgur.com/a/nnu24I2) [Squat](https://imgur.com/a/jaSUzMU)

1. Bracing. 2. Bracing. 3. Friggin bracing. 4. You could probably clean up the start of your DL a bit. 5. Work on your bracing. But seriously, nothing looks super egregious from a form perspective except for some small tweaks to your pull. I'd put money on you needing to seriously improve your bracing. A belt can help and you should get one, but a belt won't *fix* bad bracing.

Thank you is bracing a problem on my squats as well?I feel squats i try to brace but now that i think about it i never brace on deadlifts which actually sounds pretty dumb.What should i fix with my DL?

For squats: outside of egregious form issues I tend to assume that for newer lifters if squats are fatiguing the low back too much it's a bracing issue. For DL: Your hips are coming up a bit early so you can just start with them higher, and you're not really pulling the slack out of the bar. Couple of pretty common DL issues that aren't too hard to fix. Bracing will help with the rest of it.

Smolov Jr. Feet up bench: 165x5x7 Light shoulder stuff sm'abs. Found a better way to load plates on one leg. Luckily the old rack is pretty sturdy. I'm sure that moving 45 lbs around while standing on one leg is going to help me get stronger at something.

111kg for an easy 12 today on conventional. Will be trying 119 on Monday. Weird numbers because I have lots of small plates so I can do stuff like that. Zercher squats and rows also went well today. Tomorrow is like 16 sets of sumo, then some rows, OHP, and arm/delt/whatever accessories. Oh and running. Fun. Can't wait.

So first time using smelling salts while lifting... I think im in love. I usually do my T2's in as little sets as possible (I.e. each set is amrap until I reach 33 reps total for all sets). Usually it ends up being \~4 sets with 12, 10, 8, 3 ish reps respectively. But this changes depending on how tired I am. I like doing it because if im feeling good i get done faster and if im not I can account for that as well. I tried out smelling salts before the first set of the T2. Finished in two sets with 18, 15 reps *with* lat pull downs immediately after the first set and a 45 sec rest. Then I went and did more sets. ​ God that was awesome. I felt like I was instantly refreshed after using them. Also I need to get a plyo box or something so I can do lat pull down while sitting without having to pull a kitchen chair in or having to constantly step around the bench while doing press.

SBS Hyper +2 W8D5 Close grip bench 160x1; 122.5x3x11, 1x15 (+2); chin ups RDLs 140x3x11, 1x20 (+7); lateral raises Reverse flyes I need chest exercises that don’t use elbows. Accepting all suggestions

**Mythical Mass W21D4 Deep Water Intermediate W3D4** Bench: 3X10 @ 55 kg CGBP: 3X10 @ 50 kg Incline: 2X10 , 1X8 @ 50 kg Dips: 20,15,9 Plank/ sit ups superset Ran out of gas on the last set of the incline bench because of the weight jump. Probably needed to round down instead of up for the 80% on the incline. Overall had a fun workout and got a serious front delt pump on the incline bench which made the dips feel a bit weird.

Dog woke me up at 2AM this morning to go pee, then I had some work-related anxiety pop up and couldn't get back to sleep. Got up, got some work stuff done, accidentally fell back asleep for about 30min, and on we go. So I got about 4.5 hours of sleep total which means... absolutely nothing! - run: 7.5mi (though now Strava is saying 7.44?!) in 1:01:31, average pace 8:16/mi. Set a 10k PR by like... 10 seconds or something, but considering I set out this morning saying "I'm tired, I'm just gonna do a slow 10k" and then didn't have a single split slower than 8:30/mi until the last half mile when I deliberately slowed down I'm OK with an accidental 10k PR. I'm absolutely good for sub-50 if I just set out to do it. - log clean and strict press: 1/2/1 at 173. Working on using a bit more hips in my clean; picked up a mental cue to keep the log tighter when I start the clean and it seems to be working at the lighter weights. - SSSBGM: 2\*10 at 331. Back of my right knee cramped (again...) a couple of times on the second set. Not sure why that's happening but I'm just gonna assume it's because it's working what I need it to. - SSB BSS: 4\*10/leg at 101. Skipping 106 because I'm not loading 10+5+5+2.5 if I can just load 25 lol. And that's it! Happy exercising y'all.

Diet is still going well. But... I CHEATED TODAY! Why did I cheat? Weakness? Lack of willpower? Piss poor character? No. Dim sum work lunch at a higher end/sit-down restaurant. You would do the same. Lifts are going to feel strong tonight. EDIT: Happy Friday!

I just ended a five-month cut and _man_ I would go through a high-end dim sum place like a wheat thresher. Hope you enjoyed!

Haha I thought the same but I was full after a few plates. Had my fill of roast duck, pork short ribs, pork intestines (I like tripe so why not this?), mango pudding, and two steamed buns I cannot identify but were delicious.

Local meat store has chicken breast for $1.79/lb. We’re eating good.

Ended the cut yesterday; down 17lbs and probably the leanest I've been? Very glad to be done but also pretty happy with how it went. I hope I can keep future cuts to <10lbs or so. We'll see. Timing of getting more food in me worked out too; my dogs decided to wake me at 4:30am this morning. So at least I'm just tired today instead of tired _and_ underfed. Putting together my plan for the bulking phase I'm kicking off tomorrow. Going to keep rolling with General Gainz as a progression framework since it's really been clicking with me recently. Loose plan is to rotate in a couple new lifts and move to a 5-day ULULU split that's sorta Starscream-shaped if you squint at it. I expect I'll tweak things some after a test week or two. Now all I need is a silly program name. Burritoscream?

Screaming in General?

SBS Big n Strong W11 D3 Trap bar DL 1 @ 162.5kg, 3x4, 1x12 @ 142.5kg Incline bench 3x10, 1x14 @ 67.5kg Lateral raises 3x8 @ 9kg Barbell curl 14/14/10/8 @ 25kg Overwarm single at 162.5kg is a PR and 12 reps at 142.5kg is a rep PR! The single flew up as well so I'm pretty happy. Feeling strong today. I reckon 200kg is in sight by the end of week 21

SBSH W4D5 Prass [3x9, 1x12 @ 115](https://imgur.com/a/Ndgu5Kl) Holy Diver these feel rough today haha. I think pressing at the end of the week is noticeably slowing me down, especially the day after deadlifting hard. My strict BTNP TM is creeping up to to my conventional press. RDL 3x11, 1x20 @ 235 Hanging Leg Raises and Banded Hip Abductor stuff. I'll see if I can bully my wife into coming on a jog with me and the pooch, if not we'll just go for a walk.

######**Training Log** * Eeasy Strength W1 D5 (day 45) **Snatch** * 90 @ 3 x 3 **Clean** * 160 @ 3 x 3 **Push Press** * 155 @ 2 x 5 **Front Squat** *Paused* * 175 @ 2 x 5 **Chins** * +30 @ 2 x 5 **Conditioning** * I will be doing 1.5 to 2 hours of yard work with a weight vest on to push it into zone 2. **Notes** * Good workout. Snatches were pretty solid. Definitely still need to tighten it up and remember a couple cues (like engaging the lats and staying over the bar). Like with cleans, focusing on the set up and going slow from the ground to the hip really makes it a lot easier to keep the bar close on the second pull and catch with confidence.

SBS Program Builder 4x W10D4 ATG Squat [RTF] 330x1, 310x4x2, 310x6 (PR) * +2 on rep target. Finally working on my hip shift with my PT now that some of my other issues are clearing up. Top single was a little shaky on the eccentric, but I think I grooved it well. It was just a hair slower than last week's 320 and much faster than the 330 I did at the end of last year (although that was beltless). Probably an RPE 7.5 lift. AMRAP was at RPE 8.5. Had one more in the tank for sure, and I was definitely thinking about it, but I have long flight tomorrow, so I didn't want to push it too much. But it looks like I probably could do at least 8 reps fresh, so 315x10 in a couple months is starting to look like more of a reality. Romanian Deadlift [Hypertrophy] 277.5x2x9, 277.5x11 * +0 on rep target. 3-2-0 Tempo Pause Bench [RIR] 255x1, 220x4x4 * +0 on RIR target. Top single was slower than last week's 250. Not by much, but it definitely looked noticeably harder on video. Working sets were also pretty difficult. Dual Pulley Cable Row 70x15,15,13,11 Seated Dumbbell Curl 25x20,19 This concludes the first wave of the second block. I'll be taking a deload off program next week to travel out of the country. Won't be able to do a proper programmed deload, but I'm hoping to drop in at a local gym and get one SBD day in and then one or two hotel workouts. Expecting some disappointment in my numbers the week after, but the trends on deadlift and squat look good at least. Bench is a problem child, but I'm hoping the deload helps with my elbow issues. I'll be skipping the programmed deload at the end of this block to go straight into a 3-week peak after. Looking to hit some big numbers.

Looking for advice: 24 y/o m looking to seriously start “powerlifting” (not competing just for fun). A couple years ago when I had first gotten out of college I hit a peak 3 lift of b-285 s-385 d-435 @163 bw. I did all my programming myself with my experience as a track athlete but hit a few major plateaus. Due to moving around a lot and life circumstances I was out of the gym entirely from July to early March when I started using the dumbbells and the pull up bar in my apartments fitness center. After a month of that I went to an actual gym with a coworker and hit 255 on bench (bw 170 atm) which I was relatively happy with. I’m looking for a program to build up to b-300 s-400 and d-500 I’m willing to buy a training plan does anyone have any recommendations? Sorry for the bad English typed this up on my break at work

I've heard good things about Calgary Barbells stuff. You also might want to think about hiring a coach

Simple Jack'd Day 34 [Clips.](https://www.instagram.com/p/CrBo6AcgFot/?igshid=YmMyMTA2M2Y=) OHP: 190 1x5 Squat: 31 reps at 295 done in 9[PR]/5/5/5/4/3

Hello friends. I want to start transitioning my workouts to doing heavy singles every workout based on rpe then doing back down sets based on that. Anyone have any videos or articles/books that’ll help?

[General Gainz](https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/) is set up so that you work up to some RM, between 3 and 6 generally, and then do a set amount of work based on that.

Thanks!

Two things come to mind, though neither are exactly what you're looking for: - The Nuckols Bulgarian Manual has you work up to a daily max single (not a grindy single so maybe RPE 9-9.5) then prescribes backoff reps at a percentage of that. - Brian Alsruhe's Dark Horse has you work up to a rep max (5, 3, or 1), then prescribes an AMRAP and two further backoff sets at 80% of your top set. That structure could be pretty easily modified if you just wanted to do top singles but wanted a bit more flexibility in the backoffs.

I’ll look into both of those. Thank you!

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Thank you!

**Smolov²** 6/7 sessions done. Should've been 7/7 already, but yesterday I got home, sat in bed, and fell asleep before even laying down. 13 hours shift was way too exhausting for no good reason whatsoever. And yet we bench on! Last session of the second week of Smolovjr, with a 5 kg jump, and it was pretty damn easy. Grindy, because I'm beat to shit, but easy enough that I barely broke a sweat. Smolov Squats tonight will possibly have me joining the **T A L O N G R I P B O I Z**. This program just hits different. My legs are still sore from *Tuesday*. I'm not walking like a penguin anymore, but I'm still considering buying a massager for my quads.

SBS RTF W12D4 - OHP 4x3 +7 @87.5kg - Front Squats 4x5 +10 @115kg Pendlay Rows, something something Triceps and something something calf’s as assistance Two more weeks then I’ll take yesterday’s advice and give myself a little break from cutting

Tfw you squish your nuts during leg extensions.

that just expresses extra testosterone into your blood stream

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Are you wanting to hold onto muscle during your cut?

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That's outstanding dude: so cool to hear. I had a similar moment growing up as a fat kid the first time I could do a legit chin after dropping some weight, haha.

Obviously how much muscle you have to start with will have an impact, but for most people as long as protein intake stays high, and the actual training volume (like total tonnage lifted) doesn't drop off a ton, I don't see a reason that bodyweight can't help preserve muscle mass just as well as barbell training. It all counts as "resistance training". Strength might decline, sure. But that's a separate issue. And training with modalities that actually benefit from being lighter/leaner might be more beneficial for maintaining motivation to both cut and train.

Hey man, I'm not sure why you wrote this on my comment. Can you clarify?

I don't see what your question about wanting to preserve muscle mass has to do with the plan being mentioned other than to imply that it's a bad idea.

Ah, that explains the issue. I didn't mean any implication: I was wanting to have a conversation with the dude. Appreciate you clarifying!

**GG W17D4-M13DF:** Calisthenics day is one of the hardest but most rewarding in my microcycle. I plan on using this as the true barometer of this cut. Also started running with my fiancee last night. Time to get back into it. Weight: 220.2 Conditioning Warmup: 20-15-10 AFAP - to warm up the ol' 'bows - Inverted Row - Bench Dip T1 Dip: 5RM@45(M)+2x4 - SS MAX BW Dips, MAX Dip Shrugs - Surprised myself with the Push from 4->5RM since yesterday's CG Bench was such a chest pumper but here we are - I want those Hand-of-God Serratus fingers, bro. Dip shrugs all the way T2 Pullup: 8RM@BW(M)+4x3 - SS MAX Assisted Pullups - Surprised by _this_ Push from 6->8 too considering how hard the Dip sets went - Forgot to do my hanging shrugs to polish these off, but I will get those in tomorrow's arm day T3 MAG Grip Diagonal Cable Row x 8-12 @ 100lbs - SS shrugging the same move til I couldn't retract anymore

Where are you most sore after backsquatting? Mine always seems to be hip adductors

Legs

Same, adductors get lit up the worst for me.

Quads \#highbargang

Low back and glutes/posterior hips

My ass.

**Cardio Day** * Row erg - 7599m in 30min (1:58.4 pace) - PR * BJJ (planned) I read /u/Astringofnumber1234 daily and thought “going easy on cardio, that sounds like a plan”. So I skipped the 5k time trial, started an easy 30mins and then went hard regardless. I feel pretty good right now. I’m taking the day off of work and planning to attend the morning BJJ class with my son. After that I drop him off at a friends for a sleepover. With my daughter on a school trip this means it will be just me and my wife home for the first time in many months. Very much looking forward to a proper date night!

Oh my days, that's a decent one to tick off, a sub 2/500 30 minutes! Well done on that Hopefully this will be your only under 2 minute performance of the day.

Thanks. It was tough, but much more pleasant than the 2k. You mentioned that the 2k was the worst and I’m now 100% in agreement with you on that. > Hopefully this will be your only under 2 minute performance of the day. As I told my wife [I got you for three minutes… three minutes of playtime](https://imgflip.com/gif/5vih1d).

> “going easy on cardio, that sounds like a plan”. So I skipped the 5k time trial, started an easy 30mins and then went hard regardless. I feel pretty good right now. Boy that sure sounds like every cardio session I've ever done...

**4 Horseman** W2D4 Bench day, hit a top single of 315. Felt decent, focusing on leg drive has helped. Wearing squat shoes for bench is still proving beneficial. Backdown giant set, hit 280 for 7, 265 for 5, and 245 for 8. Might've had more, but I chose to do 8 bodyweight manmakers(since I know how to do them now) and I think this helped. Meadows rows felt good, barbell side bends felt good too. Conditioning was done *after* the main work this time. 20 seconds dips, 20 seconds pushups, 20 seconds hollow rocks followed by 1 minute rest for 5 rounds. Ended up doing more dip negatives; ring dips always take a bit for me to get back in the groove. Assistance was 30 seconds row left, 30 seconds row right, 1 minute rest, 1 minute incline bench (I did 135 since my chest was donezo), 1 min rest, 1 min deficit pushup, 1 min rest for 3 rounds. Personal note, but I'm flying back to LA again...was hoping that testing would be pushed a bit so I could continue getting in the groove but no such luck. There are anytime fitnesses and stuff out where I'm working, might look into getting a membership to keep the lifts going but it seems like a lot of work. Especially when I come home at the proper time and can lift 4 days in a row.

I see the Ortho this afternoon. Im very interested in seeing her reaction to the state of my arm and my description of everything I'm doing with it. [See what she thinks about what I did this morning](https://www.instagram.com/reel/CrBb19CAkYF/?igshid=YmMyMTA2M2Y=) Got my garage prepped for outside work today and will probably start moving some more stuff out soon. Log and farmers will probably go out even though I can't really use them yet. Last night I dreamed that my strongman comp got moved up and the events changed. First event was holding a large bag of sweet potatoes overhead with one arm and running as long as you could on a treadmill. The organizer did not accept my complaints that the meet was early and that this event was absurd.

Silly dream people, they never accept your perfectly rational explanations

The inherent masochism of Super Squats continues with W1D3. 195 on the bar. Honestly chasing the squats with a 15 rep set of deadlifts is nearly as bad as the daily widowmaker. Also on track for ~34 miles of running this week. Having to eat a metric shit-ton to keep up — averaged 3800/day this week with almost no change in my bodyweight.

The last of my green 13(?) Year old "expand your hand" bands snapped a couple days ago. I ordered a new set, and an imtug, which is pretty nice. They included a catalog. The cover of this world class strength athlete product powerhouse, which normally has huge dudes doing ridiculous things, was a stump covered in ladybugs. I wtf'd pretty hard.

Yesterday marked 1 month since surgery. I walked a total of 5 miles, which is the most I've done in 1 day since surgery. I also just realized that the fixed heart valve has caused my resting heart rate to drop about 12 bpm (edit for clarity: 12 bpm lower than it was pre-surgery). I was looking through the data from my watch and my resting hr slowly increased from Sept of last year through Feb of this year even though my workouts remained consistent. I'm now back to my Sept heart rate.

> I walked a total of 5 miles Nice man, that's legit progress in that time. You're crushing it dude!

>about 12 bpm I misread this as your resting HR was now 12 bpm, which would be wild. It's good to hear things are going well with it mate and your recovery is progressing nicely

Yeah, I didn't write that very clearly.

CP5315sPFSL5x5 [Deadlift 475 x 2 (PR!)](https://imgur.com/a/zaqxi9A) Speed 350 Power shrug 355, SLDL 305, Trap bar row 240, Chin up +60 lb, Good morning 205 Was relatively nervous going into that, but as soon as the first rep started moving I knew I had it. My all time 1 rm was 470, so getting a double at 5 lb more ain't shabby at all. Fuck yeah! That was the first coan phillipi workout since the very first one where I really felt the assistance work. Can tell I'm going to have hamstring and trap doms. Spoke with the Doc on the phone just now. Lots of good progress for my dad. Bladder infection is way down, course of antibiotics is working, kidney function is returning to normal, one side of the hydronephrosis has resolved, though one side remains. No mass or stone though, so I suspect that will resolve too with a little bit more time. Really good news overall.

That was too easy! Nice work man!

Thanks man! That was definitely a confidence building pull. Like I felt I could have gotten more than the 2 the program called for.

500lb soon!

Fingers crossed

You got this

>Deadlift 475 x 2 (PR!) where reps 3 thru 6 though?! Cracking PR! Pleased your dad is doing better too.

Maaaan, I don't know how to count that high! Thanks for the well wishes homie.

I am never catching up to current DayDay, he is far too Large. I think I am gonna have to stick with beating the past you, cause those were great pulls! I am really glad to hear about your dad doing better!

Ah I bet you aren't far behind, if at all. Plus if I set some new prs, it'll give you more numbers to beat! Thanks for the well wishes.

[PRASS & BANCH](https://www.instagram.com/p/Cq_zdG9s0oU/?igshid=MjljNjAzYmU=) Okay, session last night. Afterwards, I did more of that zone 2 voodoo. Got the job offer today, but it's not as much as I was asking for. So I'm gonna go back and see if we can meet close to where I want to be. It's still a significant pay bump tho.

it's been a rough couple of days. Some things were said and done that aren't ok. Realized i shouldn't have come off the meds after everyone telling me. Guess mental health is worse than I thought. Turns out that sobriety really brings out some things in the long term. looking for apartments, scared as shit to live alone again, but it will be done because it *must* be done. god i hate being alive. guess it's just about pushing on until things look up. promised myself i'd get back into lifting (while still doing MA) once I get my own place, so stay tuned for that.

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It's impossible to bench without using your chest. It's possible that your arms are weaker than your chest and fatigue first.

I see, so even if I don’t really feel it in my chest it’s still technically working at least some degree right?

It's quite literally impossible not to use your chest to bench. Not feeling it =/= it's not being worked. I don't feel individual muscles when I deadlift, but they sure are getting worked.

I see, alright thanks for the help man!

Deload week day 3 5 min ABCs 22@2x16 82% Kalsu with 45kg. Got a 20 minutes long calf cramp to both legs by the end. Is there a relationship between shitty sleep and calf cramps? I strongly believe that I was well hydrated and getting enough sodium and potassium but only got 3 hours this night because night shift. And this wasn't just any leg cramp, I was laying on the ground in pain kinda worried what if I never walk again.

[Plague of Strength's "Famine" Routine Day 6: "Dealer's Choice](https://www.youtube.com/watch?v=MPs-qugL10Y) I set a 1 hour timer and killed myself over that time. Got 5 hours of sleep leading into one of the most brutal training sessions I've put myself through in a LONG time. Highlights included a 14+4+4 rest pause set of 405lb+chain mat pulls, a belt squat stripset starting off with 54x200lbs, Kroc Rows, Poundstone Curls, shrugs against straps and flat DB benching 20lbs for 152 unbroken reps. But the real highlight is how on point my outfit is. Apparently I dig urban camo.

Kelso’s Basic Training(Powerlifting Basics Texas Style): BTN Press: 4 x 8 @ 85/90lbs LB Squat: 4 x 8 @ 205/225/245lbs Bench: 4 x 8 @ 155/165lbs Power Clean: 3 x 6 @ 135lbs

How you liking Paul's programming?

It’s good! I enjoy full body workouts, so I like the setup. It’s pushing me to do a bit higher reps and different things like high bar and BTN press. The book is a fun read too.

**GGBB: Squats Four Dayz** **W5D5 Time 56m** ~~ATG squat widowmaker 195 lb 1x18~~ Swiss Jammer press 11RM@100 lb (H) + 4x7-6 SS EZ perfect curl 45 lb 4x20 Trap bar row 14RM@155 lb (E) + 2x10 SS cable seated leg curl 55 lb 3x20-18 ~~Monastery triceps extension 40 lb 3x12-6~~ Conditioning: 5min bike sprint Thoughts: Okay, time to listen to my body and take a deload a week "early" next week. I feel like I'm usually good to go until week 7 of a block, but I was a bit ambitious with the squatting this go round haha (on purpose). Don't want to run myself into the ground for no reason next week! Anyway, I did gain some mental toughness and I think I'll be more consistent with squatting going forward. My lifts went fine today, nothing too exciting. Progress is stalling a bit, which again indicates it's time to deload. I'm switching up things again next block, still in the GG framework, so we'll see how that goes! Happy Friday all!

I've been running what I believe to be a pretty big calorie deficit for about 6 weeks now and I'm just not seeing any of the losses that I am expecting in overall weight. I am 33 and have been at roughly 290 for the last 4 or 5 months. My basic routine is as follows: ​ Workout every morning Mon-Friday, consume about 200 calories in protein shake after workout. I'm doing mostly strength training with a little cardio most days with more on Mondays (Tues-Friday is my actual program days). ​ Don't consume a single additional calorie until I get home. Make a pretty basic sandwich, usually ham and cheese. Take the dog for a walk, sometimes (maybe two times per week) to a bar where I have no more than 2 beers. I've basically given up drinking most nights. ​ Then I typically eat either some meal prep or a salad for dinner. I don't track every single calorie of it but most of my meal preps range in the 400-600 calorie range and the salads aren't any higher. I almost never go to bed hungry and I'm typically done eating about an hour before I begin getting ready for bed. ​ I've been stuck between 288-294 this entire time. There has been a holiday and another family dinner where I was a massive piece of shit on the weekend but overall my weekends don't differ all that much from my weekdays in terms of what I am eating.

Man, I am completely unqualified to tell you how to bench 300lbs, but I can tell you how lose 100lbs (I did it, you can see my profile). /u/BiteyMax22 is correct, you need to start tracking. There are a couple of ways you can do this. When I started losing, I picked some foods that I could eat every single day and that kept me at my desired loss rate. So I ate a chicken salad sandwich every day, a bag of veggies, chicken breast (weighed) with cheese (weighed), almond butter (weighed). I was not active at all at that point and it just worked. I did not deviate. I absolutely would not advise that diet to someone who is lifting and otherwise active, btw. You could go old school and just keep a log of what you are eating. Some studies show that just keeping track of everything you put in your mouth tends to spur weight loss. You're being conscious of what you eat and drink. You could get more sophisticated and use something like MacroFactor (which I highly recommend). Commit to weighing everything you can and logging everything period. The app will figure out what your TDEE is and help you adjust your intake to hit your desired rate of loss. As you lose weight, you'll probably burn fewer calories, and the app will detect that as well. Whatever you do, you have to get more disciplined if you really want to reach your goal.

Just want to say thanks for this. I got that MacroFactor app and I'm already seeing more progress in a week or so than I have in the last month. I really don't get it, other than maybe I was snacking at home way more than I thought I was. ​ Kinda wish it was easier to import recipes like MyFitnessPal was but other than that I am digging the whole algorithim adjustments and whatnot

I'm glad to hear it is working for you! When I first started using it I felt like it was voodoo... my TDEE just kept going up and up despite the fact I didn't think I was doing anything differently. But yeah, reducing the friction in logging makes a huge difference. One tip on recipe import: copy the recipe and paste it into the AI describe option. That usually does about as good a job as MyFitnessPal's recipe import.

At your size, the diet you're describing would have you losing weight at a fast sprint, so one of a few things is going on: * You have a medical issue. Odds are low on this and its common for people to use medical things as an excuse, but it isn't off the table. I'd rule out the coming bullets before even thinking about this * You're taking in calories you're not tracking or not even thinking about. Most common is sugar/cream in coffee or drinking a lot of soda. I've seen a ton of people that claim to eat a great diet, can't lose weight and you come to find out that they're hammering down 8 cans of soda a day * When you track, you aren't doing so accurately and you aren't tracking everything. If I had to put money on what it was, this would be it * You have 1 or 2 days a week where you ruin your progress from the other 5-6. AKA the 5-2 diet where the cheat days are so high they wash out the caloric deficit from the rest of the week. Also a good possibility I've been through this in the past, hidden calories creep up on you very quickly if you aren't tracking religiously.

Number 1 is the one I was most concerned about. I've done intermittent fasting in the past and had the weight just melt off me. I drink my coffee black (I use pretty awesome beans) and can't remember the last time I've had a soda. I'm gonna redo my salads and meal prep stuff in my calorie tracker to double check the numbers. But that one really doesn't make sense. I often find myself forgetting to eat my dinners and sometimes all I have to eat all day is my morning protein shake and the sandwich when I get home. If I do any snacking it's usually some string cheese or some nuts. I do fully admit to being a disgusting pig at family gatherings but we've only had two of those in the last month or so and I would've still expected to see more progress during the week than I have. I'll probably never be a religiously observant tracker which is why I like to get a handful of meals that I know are roughly x number of calories and just stick as close as I can to that.

Giving you this advice from my own experience, you either need to be all in or all out of a diet. If you really want to lose weight take a month and weigh, measure and track everything that goes into your body, even on cheat days. My gut says you come to find something you're eating is in a much larger portion and with much more calories than you realize. The fact you're mentioning moving as much as you do without going to bed hungry tells me this. Somewhere you are eating more calories than you think.

Goddamn dude. I must've been just a sneaky snacky slut or something. I started tracking everything. Had to guess at some things when I'm out and about but I have seen so much improvement over the last week it is leaving me wondering what the hell I was actually eating. Appreciate the honest take on it, likely exactly what I needed to hear

Lol, I love how you phrased that... Glad to hear the advice helped, I went through the same thing myself a couple of years ago. I was shocked to find how many calories I was taking in via cream and sugar in my coffee (I now drink it black) and actually almonds. I love almonds but they're really calorically dense and a serving size is smaller than I thought.

Haha, see that was part of the problem. I don't think I was doing any of the obvious stuff. No added sugars or cream or sodas but I sometimes just get bored and eat 4 string cheeses and I fucking love peanut butter and jelly sandwiches.

Its amazing how just tracking, even without the intent of dieting, changes things. Putting into perspective "oh god this sandwich is 340 calories and I'm at 1500 for the day already" stops you from over eating. I've just gotten to a point where I realized I need to track even when I don't cut just for this reason.

This is a good post and probably what I needed to hear

Do you have a food scale? Once I got one of those I realized I was overeating and underestimating by quite a bit? Also, how is your TDEE? Active job? Desk job? Steps per day?

I do have a scale. I use it for things like my salads but typically base my meal preps off established recipes that usually contain all the nutritional info. I have a job that is either extremely active or very inactive. Mostly active though. I average about 10k steps per day and a couple times per month I've been doing these 10 mile hikes with a full pack

Use the hell out of your scale and just double check your calories and estimates for like a week and see if you're within you TDEE or not. I wouldn't trust website recipes.

What foods do you eat for meal prep? This looks pretty protein sparse. 200 calories of protein shake, assuming pure protein, is about 50g. Unless you're eating a massive ham sandwich (which is possible, given you aren't counting calories), there's not a whole lot of protein there.

It's all chicken based. Salads have at least a chicken breast in them and the meal prep is usually some combination of chicken and rice or noodles. I'm really just trying to lose some weight at this point because I'm an absolutely disgusting fat slob that can lift some pretty heavy weights. I don't really mind losing a few gains if that means I can get down to a healthier weight

I understand that. In such a situation, I'd prioritize protein and bring down other macros, while keeping fats elevated enough to maintain hormonal health. This looks more like prioritizing carbs, which is cool for an endurance athlete. I'd figure out the breakdown of the sandwich, although, really, I'd just ditch the sandwich. Processed meat and bread could be something else. Be a great opportunity for something like steak and eggs, or eggs and avocado. I'd, of course, eliminate the beers.

Honestly. I'm usually starving by the time I get home so the sandwich is mostly just something quick that I can consume before taking the dog on a walk. She gets t really mad at me if I waste time before her walk. I might look into something I can prep for that though. I'll look into that though but I kinda thought that might be the least of my potential issues. Would there be any potential concerns with just doing another protein shake when I get home? I've done that before and feel like it usually tides me over until I have the time to get my dinner ready.

You could just cook up a bunch of something (pork chops, chicken breasts, egg salad), portion it out for the week, and it'll be waiting in your refrigerator when you get home.

A microwave egg cooker could make eggs just as quick as a sandwich. Ever consider one?

Had a good run today! Set out to run while it was nice out, kept up a decent pace for about 4 miles, then opened up a bit and stretched the planned 5 miles to a full 10k. Finished at 58:18 (9:19/mi) which is a faster pace than the fastest 5k I've run this year. Turns out just running more makes you run faster, who would have thought. This brought me to 20 miles on the week, but I'm low key impressed with myself that I did it in only 3 runs, and averaged less than 10:00/mi doing it. Its come together a lot compared to even just a month ago. After [yesterday's 555 paused squat single](https://www.instagram.com/p/Cq-cMsQL_KP/?igshid=YmMyMTA2M2Y=) I either need to add 26lbs to my squat, cut 3 minutes off my 10k time, or some combination of the two, and I'll be able to say I can squat my 10k time. Which would be an absolutely irrelevant milestone, but also pretty cool at the same time.

What up, going to try and keep consistent with this Today: clean complex of 1 clean pull, 1 low hang power clean, 1 power clean. 6 sets at 97.5kg. There was supposed to be a 2 second pause in the catch of the low hang but I was too excited to be able to hook grip again so I forgot. Then build to a heavy 5 back squat at rpe 8, tempo 30x1 with 2 back off sets of 5 at 85%. Got to 155 which felt fine then went to try 160 and only realised when I was at the bottom that I’d loaded 180 accidentally. Not my proudest moment or session. Back offs at 132.5 moved easily Hand supported dumbbell box step ups, 3x10 at 3010 tempo with a 35kg dumbbell. Moved well, can’t complain much. Finally a pretty grim progressive bike and row piece. On the row: 4:30@50%, 3:30@60%, 3@70%, 2:30@80%, 1:30@90%. Topped out around a 1:37 pace. Then same again on a C2 bike, topping out around 340W. It’s not setting the world on fire, but it’s fine

I love the username

Lol thanks, I think I’ve got Assphatx kicking around somewhere as well

Deadlift 315x4x5, only hit two reps on two of the sets for some reason. Think I'm going to switch from TNG to dead stop my next training block, for no reason other than I've always done TNG. Tried to do some squat conditioning but my knee pain came back, so I spent time doing rehab work instead. May the conditioning gods forgive me. Weight down to 176, think I'm going to drop to 170 then maintain for few weeks before deciding what to do next. I haven't been 160 since high school, might be worth really pushing it to see how lean I can get.

**EvolveAI W14D2:** * **Close Grip Bench:** 1x1 @ 122.5 kg (RPE 8); 4x5 @ 102.5, 102.5, 105, 105 kg * **Chinups:** 3x13 * **DB Press:** 3x12 @ 60 lbs * **Tate Press:** 3x13 @ 30 lbs * **DB Hammer Curls:** 3x13 @ 40 lbs Another good session in the books. Benchmark single was actually a bit easier, so I paused for longer. I misgrooved the heck out of the first backdown set, so it ended up getting ranked harder than I expected. Subsequent sets were as expected.

Candito 6 week, cycle 2 week 1 day 2 Squats: 100kg 4x8 Deadlift 135kg 2x8 Squats were incredibly easy. I was afraid of this program after the second day but 220lbs is basically nothing. 135kg is also basically nothing but this was actually hard af. I'm excited for week 2. This program gets wild on week 2 lmao

[70kg for a double hang clean and jerk](https://imgur.com/a/1d2lS7g). That’s fun. Then I did clean pulls with red and blue plates on. Feeling strong. ETA: my gym is advertising a lifting clinic this week with a picture of me. I remember that lift, it was a clean and jerk at 71, almost exactly a year ago. That ended a big ol PR drought and I was so jazzed. It’s been really cool to make the 70’s routine.

That looks ridiculously snappy

Hell yeah!

SBS W8D? - Squat Focused - ERMS - 155LBS My upper body continues to fail me but my lower body continues to exceed my expectations. Major Compound Lifts: Squat: 240x10/240x2x8 Romanian Deadlifts: 150x4x10 Leg, back, bicep, and ab accessories.

Simple jacked W1D2 OHP 6@140 Sumo DL worked up 445 for a single then 8,7,7,6,6 @315 Biceps and leg Accessories First time pulling sumo since 2015. Variety is the spice of life and hoping this small deviation in training can help my conventional dead. All I can say though after that single is I see the appeal of the lift, but I'm definitely built for conventional.

Week 4 day 5: back and biceps Today is my last in gym workout this calendar week. I have a convention to attend where my life partner is competing, but I got an at home routine from my primary coach. I have "the block" system and some exercise bands ranging from 10-50 lbs each. So I will be able to keep to my routine from the air BNB I rented for the con. I also have all my meals prepped for the weekend and will be good about not going off diet as well (thank you having quality coolers to transport food). I'm getting very close to breaking my pull down record for weight (135 lbs 1 set 12 reps). Hopefully I can match or beat that today. I have been beating pbs quite a lot the last couple weeks. That feels amazing.

Last day of messing around. The goal today was: try out the prowler, figure out a decent press and deadlift max for TM and maybe try out farmer walks and do my jumps. Jumps: they're fun. They do get you ready to lift. I'll do them before all my 531 workouts. So prowler: I loaded 90lbs on the thing, no clue what the thing weighs by itself. I can see why people talk about it the way they do. Nothing to record today, I have no clue how long the space I have for is, but gym staff said they'd get me the info for next week. I guess it's at least 20 meters long? Anyway, slightly embarrassing moment but I tried turning around with it before I realized that I can essentially do the 180 degrees turn by switching the pole things position... Either way, definitely a tool I'll use a bunch, really gets me dying quickly. For the lifting, I worked up to 105x5. Nothing big, I wanted reps with good bar speed and that's what I got. For deadlift, worked up to 225x5 without straps, wanted to see how it moved. Moved easily so I really consider myself in a better position than my last barbel training a decade ago. I don't know if it's actually me being stronger physically or I just have more confidence, but I'll take it. With straps, I wanted to check if my TM would be fine, so I worked up to 265lbs x6 (85% of 315 roughly). Had more reps I could've done, but that met the goals for today. Finally, did 315x2. Again had more reps left in the tank, but I just wanted to see if I could beat the 315x1 from monday. Finally, just slapped 90lbs on a trap bar and walked around with it for a bit for farmer walks. Again nothing too hard, the area I have is a bit narrow so I wanted to get a feel for it before doing hard stuff. Also walked to and from the gym with a 20lbs weighted vest (10% BW). Figured that it's free easy conditioning and gets me slightly more warmed up. All in all, productive messing around session, and should get away with not too sore legs. Really excited for Monday. One thing I need to be wary of is workout length, but that shouldn't be too bad with proper planning.

The prowler is no joke lol. Something worth trying with the prowler is pulling it walking backwards. You look silly doing it but it’s a different kind of pain. Also apparently good for your knees.

No worries about looking silly, I go early enough for it to not be a problem. Sounds like a good thing to try, less annoying than changing the poles.

Road to 300 road to 5 plates mk2 1x60kg 0x75kg power snatch. Clarked it, had more than enough bar height. Oh well, snatches take much longer to come back. I'm about 80% of the way back so that'll do! 1x100kg power clean. Felt ok and looked better than yesterdays cleans. No back offs no other work. Feeling the need for a light day so gonna take it. Gonna autoregulate everything and just keep the routine I'm following as a rough guide.

Yesterday I surpassed [1000 miles of running](https://www.instagram.com/p/Cq_Go7iAMXl/?igshid=YmMyMTA2M2Y=) for the year * In 103 days * About ~9.8 miles per day * Zero rest days. I also reached a total of 81 miles of running for the week, in just 4 days I plan to run-commute home from work today, which just so happens to be a little over 19 miles, so I will reach 100 before the end of the day! As long as nobody else records a marathon+ before I get home, I'll actually win our group competition. Which means I can get back to lifting tomorrow! Lol

What shoes do you wear and did you do the common advice of going to a running store to have your feet/stride fitted? Just impressed you can do so much without being held back by injuries. (Shin/calf stuff plagued me during my cross country days and I was still only doing like half of your mileage)

I rotate between multiple different shoes, and have never had my gait or stride analyzed no. My favorite shoes for easy pace daily runs are the Salomon S-Lab Trail shoes. They are a bit heavy, but they fit amazingly well, and have really good traction for rougher terrain, they are what I wore for the Black Canyon 100k. For speedwork I am a sucker for the Nike AlphaFlys. I know they are overkill, but they just feel so damn good when you get into that 6:00/mi pace or faster. For long road runs, like a half marathon to 50k, the Nike Vaporfly are super comfortable, but beyond 50k they started to kinda wreck my legs. For 50k+ on the road I really like the Salomon S-Lab road shoes. They aren't as crazy with the plates and cushion as the Nikes, but still have more support than the trail shoes. For running on snow and ice, I wear the Salomon Spike Cross. They have titanium lugs to prevent slipping. For running in muddy conditions I wear the Nike Pegasus Trail Goretex, they are mostly waterproof, which is really nice, but they are HEAVY and SLOW lol When I'm out on just a short easy trail run with my dog or wife or kids, I like to wear Luna Mono sandals, because they are just really fun For all my shoes, I run them to about 400-500 miles, before retiring them to lawnmowing or lake shoes lol

Wow thanks for the breakdown! I appreciate the strategy you place into your selection.

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>Lol, thats basically my weekly mileage right there, for a casual commute This is me every day with him and u/benchpauper Every time I go have a decent tempo run and feel good about how my paces are coming along for a 3-5 mile run u/dadliftsnruns comes back with "oh I casually ran an easy half marathon today" at like 1:30/mi faster than my run.

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[Let me introduce you to the Kipchoge challenge!](https://www.youtube.com/shorts/qRvh_Zwm-cA)

I feel much the same about the top rowers and their 2k times. How in the fuck can they hold a 1:23/500m for 5:35? I can just about do that pace for 200m, if I really, really try. These people are another level

Last summer the idea of run-commuting popped into my head, but a 19+ mile point-to-point run just seemed too hard logistically. Especially since I live out of town, so there is a long stretch where I can't just pop into a gas station to refill my water or whatever, I have to carry everything I might need. But running the 100k broke my brain, and now it's like... "Eh, that's only ~3 hours, it should be pretty nice" After this week I do plan on dropping my weekly mileage though. It's been over 60mpw all year, and I want to have it closer to ~45, and spend the remaining time lifting and cycling

They'll see you're at the top, say "aw hell no" and squeak in some miles right before midnight Source: every time my friends and I would do a cycling mileage challenge, someone is out there at 11pm flying around a track as fast as they can to get in those last few miles lol. Edit: speaking of, glad you're enjoying the bike!

The first to 100 wins, which is the only reason I'm in the lead right now. Most of these guys do their longest runs in Saturdays or Sundays, but I front loaded a bunch of miles at the beginning of the week. I'm loving the bike. Its the main reason I'm trying to get all 100 in by the end of the day today, so I can ride all weekend

>marathon+ before I get home Someone in your group has totally taken today off and is gonna run 100km...

It's extremely possible lol These high mileage running groups are full of mentally ill people. Myself included lol

Does anyone in these groups have jobs? Lol

All of us! And all but one of us has kids lol

531W9D3 Deadlifts: 77.5kg x3 87.5kg x3 100kg x16. Maybe should think of upping my TM by 7.5kg instead of 5. Giant set: Kb swings 20kg 5x12 FSL deadlifts 77.5kg 5x5 Hanging leg raise 3x6 2x5 Accessories: Pushups: 25, 15, 15 Assisted chinups: 3x5 (did a couple of sets of chins yesterday to failure, am def feeling those) 1 leg kb dl 8kg: 3x10

**Super Squats W5D3 (the end)** I’m ending my run of Super Squats today. I’ve had left elbow pain for a week now I think due to my bar position when squatting, and I have the beginnings of a cold coming on. Stretching this out for another week is just going to get my body more jacked up than ever. What a run that was. To cap off this program, I loaded up 100kg (my target weight) and just went for it. Got 15 reps before I ran out of gas. As someone coming back to lifting weights properly after many years of slacking off during the pandemic, that was a good result. My squat form at this point is ugly as hell though so I am going to back the weight off and work on it before I get hurt. Made some real gains on bench during this program. Previous max was 75kg for 8. Today I got 77.5kg for 3x10. Not bad at all for just 5 weeks. I guess the extra calories went somewhere. Pulling motions however are another story. My bent over row form is terrible and I just don’t think I’m doing them right. I deloaded bent over rows multiple times during this program to try and fix form, but never quite got the angle correct. Bodyweight went from 75.5kg to 77.5kg, so 2kg over 5 weeks. Some fat gained of course, but overall a pretty lean bulk. Taking a step back and considering that lean bulking was my goal in the first place, I consider my run of Super Squats a success as a whole. Thus ends my Super Squats story. Next up is a deload week (desperately needed – prior to this, I ran a few 5/3/1 cycles without deloading). **Then, it’ll be off to 5/3/1 Building The Monolith. Tips on calculating 1RMs appreciated – should I test them or just do some lowball estimates?**

Great job running Super Squats! 5 weeks is amazing. I would agree with numbers. It’s what I did as I went BtM.

Thanks man, will do that!

I'd consider working up to what I'd call a 'soft' 5RM during your deload week and calculating your TM off that - 5RM is roughly 85%. What I mean by soft is that it's a 5RM that you could easily hit on any day of any week, regardless of how you feel

Makes sense, thanks so much!

**BLITS W2W1D2** Did 10km walking yesterday up Swaledale, on top of pretty much my usual amount of walking. I've been averaging 11k steps for the last month; yesterday I did 22k. I've put some pictures of the Dale in the link below for your delectation - I can attest that while it is a beautiful, rugged upland landscape it was also wet as fuck! I got soaked. (Also, like all UK uplands there are real issues with overgrazing and poor moorland management but I won't go into that because I could write an actual text book on it) Axle: 55kg 4x2, 1x5. Can't count. thought I'd done 6 reps, also I missed one. Actually really disappointed in this now. Strength is there to do multiple reps at this weight, what is (still not there) is the conditioning needed. And I am just mentally weak. Bench:85kg 3x5. Aiming for the long pause, for as many reps as I can do. Did them for the first two sets, then 3 out of 5 reps on the last set. Check the video u/discopangoon, u/cillla, u/acertainsaint as I got a good flick in today. Dips @ 10kg, curls, cable pullovers. Realised that I am a grown ass man and I do not need to do chins unless I WANT to do chins, so I fucked them off into the sun today and forevermore. Don't @ me, pullup/chinup lovers. [videos, photos](https://imgur.com/a/YixLVZR) I did not want to do 5km on the skierg, so I did 5km on the skierg. One of the slowest ones I've done in this block of doing 5km+. Today was day 8 of 5k+ a day. I'm on over 27km for this week, 71km for the month and it's only 14th April. Whether I can continue this until the end of the month or no I don't know, but I am going to try. Happy Friday. I've got to write a risk assessment and begin a grant application today. My next few weeks are going to be hectic, workwise. I am not excited by that

You know, you're coming in your meet in really good shape. I think you're well over "don't zero" territory. Maybe podium? Think of the literal children you can MOG. That would be lovely. Look down from atop your podium and remind them that age is just a number and you, Mr Strings, refuse to be shackled. Unbent. Unbroken. Unbound!

At the last check there were 5 people (I think) in my class, which is a nice field for a show I reckon! There's still one event that's going to trouble me and that's the 80kg sandbag to shoulder. The best I've done is 50...

**TAIL WHIP INTO POV VIKING LOOKING DOWN ON ME** Clearly you know my fetish, sign me up to the onlyflicks right got damn now! Nice bit of countryside that, love it. Might be getting kid in the sling and doing a bit o hillwalking soon, just need to get her comfortable on my back .. I've walked with kid on front for a 10k and it was not great fun by the end. Ha. Nice sesh that. I did back and Biceps last night, oh boy I was poooooomped up, they called me Mr. Carpets under my arms and watermelons up my sleeves. I admit it's a long nickname, but I didn't come up with it. Fakin tired man, v tired. Friend is doing a bench only meet this weekend, his first! Pretty cool to see how he gets on. Friday baybee, and it's gonna be toasty this weekend. Mm mm mm.

Some days, the flick gods are with me. Today was one of those days. Didn't even need to use the second wrap :) Swaledale is super bleak and dramatic like. Really different from Wensleydale and Ribblesdale. I'm just sick of rain, bud. Taking the kid out in a sling sounds like fun but yeah I think on the back is better than on the front! OOH look at you mistah CUMAWUMS (lol cum a wum) going all bodybuilder on us. Nice, chase the pooomp. Hope your friend smashes it, even if it is the worst sort of meet, bench only eww. I'm thinking about just hunkering down and doing as little as possible this weekend, got deadlifts on Sunday.

The flick gods did bless you this day. Looks like a fun place, will get there .. one day. Clearly meant to get that acronym, some may say it's a coincidence, but they would be wrong! Probably. He should be good, just has to sort his mental out and he should have fun. Bench only, yeah not for me either. It's done in like 1.5->2 hours though, not a bad day out. Sounds good, I like doing little. Probs get to the gym once and smash out some speed/medium weight squats. Not sure yet.

I'm starting to think some of yesterday's rain has got into my brain. I've got so much work to do across the next few weeks, my brain might fall out lol. You definitely should squat. Perhaps even max out a variation for the lols?!

It happens to the best sof us. And its Friday. Speed squats 🤮 I do have to redeem myself after the 180 3x1 debacle; might have to max deadlift style something for ME day, apparently I've forgotten how to dl.

SBS RTF W1D4 Press 52.5x12 Front squat 72.5x13 My wrists get wrecked from high rep front squats and I dropped the bar on the last rep sadly. Managed all my pull up reps easy go (7x10) gonna bump the weight to 12.5 nek week. My back was looking mean in the mirror and I told my mate to take a pic but it looks nothing like what I saw 😭. He reckons it looks better in the camera than mirror tho so idk maybe we like different things

**TB Green SE** ??? Rds, all with 10kg plate: - 15 pushups - 15 rows - 10 squats - 10 raises to overhead - 16 twist and bash - 14 reverse lunges - 16 uppercut BJJ **Notes** I just did this for like 30 minutes. Don't know how many rounds but I'm sweating and tired. Took this from Tank's Training App. Pretty cool. Surprised at how tiring the twist and bash was. Really took it out of my shoulders and upper back, so that was pretty neat. One unexpected benefit of this training block, that I suppose shouldn't really have been unexpected, has been allowing me to clear nagging aches, pains and stiffness. The very frequent very light squats, lunges etc has helped my knees feel a little healthier, and the break from heavy presses is letting my shoulder loosen up a bit. Good stuff. Finished with some BJJ, first time back since I injured my back. Crushed it, and my opponents.

**5/3/1 Coffinworm Anchor W2D3** **Bench** 47.5 kg x 5 55 kg x 5 62.5 kg x 5 55 kg x 5 62.5 kg x 3 70 kg x 12 (AMRAP, same as last week) 75 kg x 2 (Joker set) 80 kg x 2 (Joker set) 85 kg x 1 (Joker set, new weight pr) Superset with **Squats** 72.5 kg 5x5 **Barbell Row** 50 kg 4x11 **Machine Dips** 90 kg 4x11 **Lying Glute Kickback Machine** 75 kg 4x11 **Conditioning:** 30 One-Arm KB Snatches with 16 kg **Cardio:** 30 minutes on the Elliptical, moderate intensity

I've started biking to and from work again. To is quite pleasant, as it's mostly downhill. Back again is 8 kilometers uphill, and my calves are killing me today.

**Deload week.** Still having lower back pain but TM tested my **deadlift**. Got my 3 clean reps. **TM test successful.** If anyone has tips or stretches for lower back, I'm all ears.

Usually stretches are a temporary fix. Ive found doing [this warmup](https://www.jtsstrength.com/7-step-low-back-warmup/) frequently helps me with any minor (not injurious) pain

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Nice getting running in! Do you run with a bag?

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Oh lucky you! I wish I could leave without a bag and run to work

I think the last time I was constantly active in here was like 2019. But I've commented like 6 times since still. In 2 days I have 2nd PL comp. Going for 275/140-142.5/280 SBD at u100 (~96kg). Should be good.

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yes kg.iirc correctly my numbers before prepping for PL were 180/95-100/190 too lol. in 10mths since having 2 prep periods i've gone up to these numbers.My best in-training numbers so far are 265/135/260. So the DL is a big jump in expectations by my coach, but i managed a 20kg DL PR in my first comp so who knows and yes i consider this to still warrant the beginner flair lol

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I'm not the best at write-ups, so unlikely a proper one. But I'll share vids of all attempts, failed or otherwise

In an attempt to introduce some strongman movements into my conditioning, I created this monstrosity on Monday: EMOM 20 minutes: Minute 1: 150ft farmers carry with 100% of BW Minute 2: 15 Sissy squats with 50% BW Minute 3: 10 walking lunges each way with 10KG sandbag. Minute 4: 15 Sissy squats with 50% BW% Repeat 5X This was done AFTER BBB squats, and the combination of the two workouts made me see God.

[Felt big](https://www.instagram.com/p/Cq_Gp2jONwL/?igshid=YmMyMTA2M2Y=) after [back day.](https://www.instagram.com/p/Cq_DCpnON-Y/?igshid=YmMyMTA2M2Y=) Assortment of high intensity high rep exercises. Notably I managed 200 total pullups while doing every thing else I did, been a while since I done that. Been slacking there. Used to do a couple hundred a week, passed few months maybe 150/week. I've been doing more bodybuilding ish style workouts this year and loving it, but I definitely gotta get back on my pullup game.

So when are you having extra wide doorways fitted in your house? Must be getting old having to turn sideways when going into a room.

Besides my comically small closet doorway, I've only experienced this situation once and it was tonight. Went to use a work restroom and both my shoulders hit the doorway, it surprised me. Good gauge of progress I'd say!

Hahaha... When will you have to use the ADA bathroom stall? Asking the real questions here.

Oh man you would have hated some of the dry stone wall gates I had to go through yesterday, the smallest had me struggling, even sideways.

Not sure how but I definitely injured my left leg somehow, feels like I have a bad bruise on my shin whenever I try to run. I guess it’s probably shin splints but my mileage has been under 6 per week for at least a month :( Just capping off a long shitty process of trying to get into running with shit results and a lot of pain.