That’s dense work!
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Seriously, don’t do two-a-days…
It would be a backslide to what appears to be some positive progress you are making.
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Haven’t been to Aldi since I moved last year but now you’ve got me thinking I need to find one around here. The steamable veggie bags were usually a pretty good price too
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Great! I need a way to support my veggie habit with out going broke 
Week 5: Day 2
1hr weighted walk- 45lbs
- felt really good, traps weren’t even as pissed as expected, got HR up a bit, felt good. Took things easy
Turns out the women’s gym doesn’t have a barbell. I’ll be walking the 3 miles to Crunch
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@cyclonengineer
What are these?
They’ve been showing up en masse in my house. We caught 3 just this morning. Our previous theory was they were hitching a ride in on our shoes or crawled in through a crack, but the one pictured above is in the middle of the house and we did not notice it crawling there
It’s a millipede.
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how should we stop them from coming in
There weren’t this many last year
There are a bunch here this year too. Insecticide around the perimeter.
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I use Ortho home defense. Comes in a gallon jug at Home Depot with a spray wand. I spray from ground to 12 inches or so up covering thoroughly around the entire house. I also to the bottoms of windows.
I do this every three months and it does a good job keeping most of the crawling things out.
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Those are Florida Man’s insect counterpart.
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Week 1: Day 1 (Candito Linear Program)
Squat: work up to heavy single- 195lbs!!, 3x(6 squats-135lbs+10 rows/side-25lbs)- 90sec rests
Deadlift: work up to heavy single- 235 
Superset 1: Deadlift- Press
3x(6 deadlift- 175lbs+6 press-65lbs)- 2min rests
Superset 2: Press- row
2x(6 press-65lbs+6 rows-65lbs)-1min rest
Rows: 1x6-65lbs
KBS: 4x(13-45lbs+12 alt 1 arm -25lbs)
- first day back!!! squats felt AMAZING- not rusty at all, at this rate, I think I might realistically be able to hit 250 on squat by Christmas if I focus, deadlift pretty rusty but felt good. noticed that my form has actually gotten better on squats and deadlift (less hip shift, less lower back arch)
completely underestimated how tough deadlift was on grip b/c the swings SUCKED for grip. Pretty disappointed at press, expected them to feel easier considering how much I worked on it. My working sets are pretty light (70%), but I’m okay with that- faster progression
Note:
The road to the gym is quite a bit sketchier than expected so I don’t want to have to walk there more than 3x/week → modified the plan
- I will be doing “heavy” squat, dead, press, row (Strength day) on day 1- no “optional exercises”, hypertrophy upper on day 2 (as written), hypertrophy lower (as written) day 3, easy cardio or kickboxing on day 4, limited equipment work (weighted pistols, shrimp squats, 1- arm pushups) on day 5 to make up the optional exercises skipped on day 1
- keep up the daily work- 50rows/side, 100 Kbs
- will be doing a lot of super setting and shorter rest times to keep things interesting
When I go back home, I’ll have my barbell, but mum’s not letting me bring back the 35’s so I’ll only have 225lbs total (unless there’s a miracle and she’s able to go back to China). Might not be enough for heavy deadlifts by the end of the 6 week program, so I’m thinking about focusing on squats for a while @dagill2
Candito has a very nice 9 week squat program, which will take me up to the start of school
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I’ve always been told that squats improve by squatting, deadlifts get better by doing everything else. It may not be true but it has a nice ring to it.
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Nicely done. Good recovery period prior to this I presume?
Add more reps instead on the DL if weight it the limiting factor?
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nah… a year of heavy pistol squats
The program I plan on doing after these 6 weeks basically treats DL as an accessory so only having 225 won’t be a problem
Wow! That’s an awesome start. Great job.
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This just in: Putting on a bit of healthy bodyweight leads to unexpected strength gains. We’ll have the full story at the top of the hour.
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Well… my deadlift went into the shitter LOL
Week 1: Day 2
Giant set 1: squat- swings- rows, 90 sec rests (longer rest before last set)
1x(8 squats-125lbs+20 alt 1 arm swings- 25lbs+ 10rows/side-25lbs)
4x(8 squats-115lbs+20 alt 1 arm swings- 25lbs+ 10rows/side-25lbs)
Deadlift: 4x8- 135lbs, conventional, double overhand
Superset: RDL- duck walk, 2 min rest
4x(8RDL-95lbs+20 alt duck walk-25lbs)
Lunges: 1x8/side-95lbs
Eliptical: 6x(1min+30sec rest)+50 pushups
- legs were a bit tired but not too sore- upper body was really sore though so did lower body hypertrophy instead, harder than expected- really disappointed at only using 115 on squats, deadlifts weak but grip was limiting factor- really easy on legs and back, RDL- duckwalk combo a killer, aimed for 3x8 on lunges but mentally conked out, eliptical harder than expected- got HR up- more disappointed at pushups though
- really LOVE the giant sets. I think my work capacity has improved. In the past, I couldn’t fathom doing two pretty hard leg workouts in a row, much less having such short rest times. I’ve noticed lately that I haven’t wanted to quit or consider cutting workouts short
Also, I’ve somehow managed to burn myself with my metal water bottle in the sun. The trippy part is that the water was still pretty cool
@cyclonengineer
Yikes, that’s a nasty burn.
Are you asking about the thermodynamics of that?
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