Nice work girl, the hard work and consistency in here in spot on and the PR’s keep on coming. All you need to do now is continue with this over time and one day you will look back and be surprised how far you have come. Well done
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Thank you, I really hope so. Though they’ve been small, I think I’ve managed more PRs in 2021 than I have in all the years spent lifting post-newbie stage altogether.
Not even just people, i vary within the lifts too! . . . i can grind bench reps out but suck once i get to heavy singles, but squats i can smash out doubles and singles MUCH better than i can grind out reps
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8/24
2 mile run 15:45
50 band pull aparts
8/25
C2W3D3
75 pullups
Bench
35x5
55x5
75x5
87.5x3
97.5x6
75x16
Standing ab wheel progression 3x10
SA KB press 12kgx4x6 PR
50 band pull aparts
One or two more reps would have been a PR on bench I think, but given how little benching I’m doing, this is decent. Dips and pushups seem to help a lot.
Only a couple months ago I couldn’t do a single rep with 12kg on the KB press. That’s why I was loading plates only on the top half of the KB. Likely more of a skill than a strength gain, but I still think that’s huge.
8/26
C2W3D4
50 pushups
Deadlift
125x5
165x5
185x5
210x6 PR
175x2x10
165x3x10
BB Curl 55x15 45x14,9
I felt like I needed to one-up myself from a year ago, so even though 210x5 was beltless last July, today I am not only a little lighter at this point but also managed another rep. At least that’s something. I wanted 175x5x10, but the top set took a lot out of me. I forget that I’m much better at volume than higher intensity. I probably should have settled for 170. At least I went for it, I guess. Feeling pretty dead so skipped the single leg/core for today.
Last year
Today
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Those reps for this year were a world apart from last. Much better.
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Agree with @SkyzykS , you’re clearly stronger now than you were a year ago.
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Finished off the cycle and a terrible workday with another 2 mile run in 15:30.
I think the past 6 weeks went okay. I have tons on my plate the next few months, so I’m planning to lift three days per week for a little while. I had a mini deload a couple weeks ago, so I’ll probably take a long weekend rather than a full week of rest.
I’m eyeing 1000% Awesome or one of the Squat, Push, Pull programs from Forever, but I’m open to suggestions. Doesn’t have to be 5/3/1. More focus on strength than BBB. I still want to emphasize overhead work – a program like those mentioned would let me press, push press, and bench once per week. Plus single arm presses for assistance. I want to continue front squatting and potentially improve my 400m time. Maybe too many goals at once, but only I can find that out. 
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Loving it.
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3 mile run 23:58
50 band pull aparts
Miserable. I cannot wait until it is only five degrees cooler.
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I suffered paralysis by analysis when choosing my next program. Ended up choosing 1000% Awesome. I’m tweaking it a little bit, so I fully acknowledge it’s not really the program, but it’s close enough for me to still call it that. I will not blame Jim if I do not get better
1000% Awesome C1W1D1
53 pullups
Press 55x6x5
Front squat work up to TM 120x3
50 pushups
1x30 kneeling ab wheel
Some band pull aparts
I was short on time today. I usually shy away from three day templates, but it’s usually around this time of year when they feel right mentally and logistically.
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I’m not familiar with that one. Is it from the ‘Forever’ book?
It’s been around for awhile, but Jim updated it in Forever.
1000% Awesome C1W1D2
10 jumps
Bench
35x5
70x5
77.5x5
90x11
70x17
3x8 standing ab wheel progression
50 band pull aparts
Deadlift
125x4
145x2
175x1
190x5x5
SA KB Press 12kgx4x6
SA BB Row +45x22,16
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7 hill sprints
1 mile cooldown 8:10
Perfect weather. For the first time in ages only the hill made me feel like death and not also the humidity. This was rough because I had not run hills in a couple weeks. I confess that there was a group of runners there, which pushed me to keep going after rep five. My legs always kill after the third sprint, but for some reason I felt out of shape today as well.
I felt nauseous afterwards in a nostalgic and weirdly existential way. My brutal coach about a decade ago made my team endure hellish conditioning like this 5 days per week, for two weeks, twice per year. Main difference is my doing this 100% voluntarily; otherwise I didn’t/don’t feel very different from that younger self.
Fun times.
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I was going to write this in the “things that piss you off” thread but decided to whine about things here instead.
I don’t think many like Mark Rippetoe, and I never have. Surprise, surprise, he’s also misogynistic trash. Who would have guessed? After rolling my eyes at yet another reason to never give his videos or books any of my time, I realize I am somewhat of a hypocrite. I like Jim’s training approaches, but he litters much of his writing with similar sentiments. These are only two people, but there are a lot more people in the lifting community spewing the same BS.
I think distinguishing between creator and creation warrants maturity. We can easily tell people to simply not give the creator more money or to not 100% recommend the content to others, or, of course, to simply look past the creator’s actions and statements. I do the latter a lot.
This isn’t meant to be an announcement that I’m cancelling all men or stopping 5/3/1 or whatever but rather to simply say that I’m disgusted. It’s exhausting (I know, woe is me) to have to overlook these things not only in the fitness world but literally everywhere else, almost daily. The type of music I like brims with artists who have sexually assaulted people and more often than not get away with it. I haven’t listened to one of my favorite bands since the beginning of the year after finding out things. Authors, too.
I can continue overlooking these things. After all, I’m not someone who expects my favorite creators to be 100% ethical SJWs who feel the need to prove it to the world every day. I would much prefer the world to not be like that. But the opposite side of the coin is frustrating at best.
Okay, enough rambling.
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I don’t like anybody who seems like they might try to spot me during RDL’s.
Me and the wife had a discussion about compartmentalizing people’s talents and various views. She was losing the ability to enjoy a lot of entertainment that had been part of our repertoire as a family.
It can be difficult.
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JW does kind of give off an “asshole” vibe, so it doesn’t surprise me much ot hear you say these things. I would hazard to guess that the lifting community has more than its fair share of these types of males. Nothing else to add, but I don’t envy you having to put up with that kind of stuff.
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if your enemy says or do something of value take it and use it, possibly against him or her. that’s how i try and roll things anyway.
I always thought Rippetoe was an idiot and was later not surprised to find out his “political views” stray from mine… but the thing you’re referring to absolutely blew my mind!! That was some serious incel shit.
I am not that familiar with Jim’s writing. I agree with @Cyrrex that he is giving away a macho/ arsehole/ alpha male type of vibe but if possible I would appreciate some insight into examples of misogynistic writing on his part.
There is a strong correlation between talent/ success of a public figure and our willingness to look past their personal … actions. Sean Connery publicly spoke out FOR men hitting their wives. I would personally say Elvis and Michael Jackson are pedophiles. Yet, these men have a huge amount of talent and their legacy remains intact for most people. I don’t care for Michael Jackson’s music and never did, so it’s easy for me to not consume it (boy, I should have written this in the flame free section…). Disclaimer: I am absolutely fine with anybody enjoying those men’s creations and nobody needs to justify themselves.
I personally don’t fully distinguish between creator and creation. I wouldn’t buy a Metal powerlifting suit, I wouldn’t support starting strength in anyway (again, easy on my part) and so on. Obviously I also draw lines. I don’t go back to the creation of long established products or medical advances etc. because their origin might be of ill nature.
In a capitalistic system, consume is power in a way. Or rather what little power each of us has. People can criticize social media outrage all they want but I think it’s a huge net positive that these things take place and shed light on things that otherwise would not be seen by the public eye.
I feel a lot of people who do that come of as pretentious (especially if we’re talking about cringe worthy marketing strategies of companies). You don’t need to repeat your social views at every occasion if you actively live them out.
Great post. Good responses too. Nothing to add LOL but I get it.
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