I will shamelessly take credit for any gains you see from here on out
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Friday 11/19
Warmed up with 20 each back extensions on bench and 20 swings.
Badass Deadlift Program w1
Made a deficit platform about 2.25" high. Used 255lb and got all 20 singles in 4:00. The range is 5-7 minutes so im good there, but man that was a miserable 4 minutes!
200lb bag. 5 picks and a sort of clean at the top. Just heaving it up the chest then letting it fall.
Neck curls and extensions.
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Pretty stoked with the new plan.
3 main days per week. Monday: bench 5/3/1 with 3x8 bench assistance, horizontal pulling and dips. Bench variants as desired except for the 5/3/1 part.
Wednesday: squats 5s pro with bonus heavy singles and RDL assistance as its been for several weeks.
Friday: press 5/3/1, any kind of overhead assistance, pullups.
Then Saturday, the BADL program in tge prior post. This is j7st a few minutes so still time for other Saturday work if desired.
Was also looking at the Waterbury T-nation article but right now, since squats are already 5/3/1 seems like staying the course makes sense.
Mostly im excited to actually have a bench day, and Monday at that! Haven’t had any bench focus in months.
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are the RDL the only deadlift you are doing ?
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No. Deadlift will be on Saturday. So this Saturday was deficit dl, next Saturday is regular dl but doing the one-and-a-half reps, the following week is regular deadlift, amrap.
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@simo74 do you think i should add a few deadlifts on an opposing day, or following the programmed work on Saturday?
I figured with RDL, bent rows, and sandbag picks theres enough work through the week. But im totally willing to take on any suggestions.
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No I think having deadlifts as their own day on Saturday is a good idea, I just missed it when I read your post the first time.
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11/21/2022
Bench 5/3/1 c1w1
5x135, 5x155, 10x175
Superset 3x4x100lb dumbbell rows
Bench assistance 3x8x135, 145, 155
Superset seated cable rows 200lb 10, 10, 8 and a lot if body english
Dips 4x6
Superset ab rollouts 4x6
Standing barbell triceps extension and upright row, alternating, 2 or 3 sets.
Cable triceps and biceps, 3 sets alternating, heavier 6-10 rep range.
Low sled push, 3 plates on it, 3 laps. Absolutely destroyed.
Edit to add commentary:
Left my phone at home by accident, so worked out with no music but also discovered a couple things.
-I normally run a stopwatch the whole session. I don’t take a lot of rest, but I think today considering all the supersets, the lack of stopwatch made me take LESS rest. I had all the important stuff done in less than 30 minutes, and did more work (see tri’s and bi’s) since I had time.
-I normally have headphones and music. But today I could hear a nearby conversation which was pretty weird, one guy telling his workout buddy about some kind of conspiracy theory and the other guy politely suggesting that “often the simplest explanation is the most likely”. I realize how much I like to NOT be distracted by hearing other people in the gym.
-I want barbell rows, but when supersetting with bench press it feels kinda douchey to take up two barbells at the same time. The DB rows and seated rows were great… but I feel the barbell row will give me a little extra deadliftiness and need to find a way to keep it.
-I suck at dips. @Bagsy dips more weight and reps than I do. 
. Don’t have a dip setup at home but putting this work on Monday ensures I’ll have access to dip station, not to mention spotters available for bench.
-I had a tough weekend. Not getting into details here but I had to put my old dog down today. I was weeping like a child at the vet’s office. Holding a funeral this afternoon and hope to give the kids some closure too. Painful.
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My condolences dude. Dogs are awesome. We don’t deserve them, and it sounds like you were an awesome owner. Mine passed last year and I ended up making a memorial workout in his honor. Suffered through it and got some closure that way. Hope your family is holding on strong.
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Oh no!! I can’t imagine how tough that is.
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Thanks @anna_5588 @T3hPwnisher
Sadly its my second time through this experience. 8 years ago was the first time.
In both cases a sweet, old dog and longtime member of the family.
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Feel for you mate. Been there and it is not nice.
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I’m sorry to hear about that brother. I still miss my last pup to pass, and have a minor heart attack every time my aging Shepard struggles to stand up. Dogs just connect to a special place in the heart, and god damn does it hurt when they move on. My sincerest condolences, smoke and prayers headed your way
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Never an easy thing to do, even when it’s the right thing to do. Very sorry for your loss, my friend.
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Sorry to hear about your friend.
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I’m so sorry for your loss. Saying goodbye to a pet is one of the worst experiences ever.
But I’m pretty sure that I weigh a little less than you!
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Some updates in no particular order.
Ive been doing neck training nearly daily, don’t always log it. Sometimes just one set of curls and extensions. Wife complimented my neck after about 3 weeks of this without being aware i was training it, a huge win. So yesterday i ordered a neck harness, looking forward to continuing this with a bit more convenience.
Something is wrong with me. My left eye started hurting yesterday. Took ibuprofen with dinner and it felt better, woke up with it hurting again. I think its noticeably swelling out of my head. Weird.
And unfortunately without Heavy Whipping Cream (unsweetened concentrated milkfat for non-us) I’m losing weight. Pretty sure im below 190 this morning. HWC was an easy way to add calories. I need a new way with less cholesterol.
Training around holidays is going to be ok. Slight disruption, going about 2 hours later today so wife can sleep, and may have to train at home Friday, but no big deal.
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Spooning pb?
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Friday 11/23/22
Squat 5s Pro C2W3:
5x210, 5x235, 6x265 - rep PR
(After rep 5 I felt the possibility, however unlikely, that I’d miscounted. So gave it one more and calling it 6.)
Bonus singles
1x285
1x305
1x315 - lifetime PR tie, third time ever, but this one definitely had better form.
Stripped plates, no rest,
12x225
SLDL/RDL: 3x10x225
That’s it.
@anna_5588 Thanks for the suggestion! I don’t like PB, and it’s hard to injest large amounts rapidly, but you are absolutely right, I’ll start turning to it. Just took the last spoonful we had, better start buying more.
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@T3hPwnisher sunflower butter pitch?
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