Conjugate?
Oh boy, I’ve never done conjugate before. That’s an interesting proposal.
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How do your ankle/foot feel now? You might have bruised the soft tissues, which can take longer to heal.
It still aches a bit, but it doesn’t limit my activity or anything like that. I can roll my foot/ankle fairly easily, so I can’t say I’m all too surprised.
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Deep Water Intermediate and Advanced? I remember you finishing Beginner but recall a time constraint before moving on to Intermediate.
Maniac! I do think Deep Water is calling my name again, very soon. But not yet. I’m not ready to go all-in on the weight gain train yet, haha.
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Conjugate does sound interesting. I wonder if I would respond well to it. Yet I also don’t trust myself to not overthink it. Plus I’m feeling nostalgic lately, and my most successful fat loss phase was when I was doing GZCL. It’s been probably four or five years since I abandoned it, so I’m going to do VDIP. The T1/T2 setup will allow me to throw in some more barbell lifts. I also decided that I want to bench again.
Wow, a 5/3/1 program designed for people with training ADD still could not tame my training ADD. Go figure. I want to stick with something for around two months and then reevaluate.
10/17
VDIP W1D1
Pullups 8,7,7,8
Bench 85x10,8,8
Push press from the floor 9,10,9
Pushups 7,7,6,7
60 BPA
Three-mile run 23:09
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10/18
VDIP W1D2
SSB squat 125x8,7,6
Deficit RDL 125x8,9,8
SSB lunge 70x8,7,8
SA BB Row +40x18,15,15
I am already sore. Also did something weird to my lower back, but it doesn’t seem major.
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What’s VDIP?
Volume-Dependent Intensity Progression is one of several GZCL programs. This specific program is auto-regulatory in that you have to earn the right to add weight to the bar on the next week.
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nice! I love the domain name too.
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OMG GZCL is amazing! Have fun!!!
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10/19
800m warmup
Five hill sprints
800m cooldown
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I’m glad you’re feeling incrementally better. I can relate about easily rolling ankles. Have you noticed if your footwear affects it?
I don’t think so. I walk a lot, which probably doesn’t help, but it doesn’t actively hurt while I walk or run. Just a dull ache sometimes.
Aout a year ago I rolled my foot so hard while I was simply crossing the street, and it was so swollen for a few days that I was genuinely worried… maybe I don’t know how to walk! But it’s been a lot less frequent since high school when I ran cross country though. Trails are the primary culprit.
10/20
AM
VDIP W1D3
Pullups 8,9,7,7
Press 57.5x9,8,8
BtN press 45x11,11,10
Lateral raises 5x22,21,24
Dips 17,13,11,11
100 BPA
4x3 standing ab wheel
PM
35-minute run
I wasn’t planning to do any cardio today, but the weather is absolutely perfect.
I really like how my drive to train is suddenly increasing. Of course a lot of things in life are/should be seasonal, but this year’s mental rollercoaster has made me put training on the backburner for a while since February. I envision myself taking this fat loss phase seriously for the next several weeks and then doing a difficult hypertrophy program in January or so.
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10/21
VDIP W1D4
Deadlift 190x3x5
Front squat 90x3x10
SA KB press 12kgx10,10,10,8
Curl 45x17,15,13,12
Some tricep pushdowns
Very low on energy today, so for better or for worse I did the bare minimum on the T1 and T2 lifts. The best part of this session was that it was soundtracked by the new AM album.
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10/23
Five-mile hike
I convinced my friend (and her dog) to go hiking yesterday. Unfortunately I rolled the same foot that has still felt “off” since my previous riskier hike, and it is in a bad way right now. But it was worth it for these photos:
He got a little tired at the end.
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10/24
VDIP W2D1
Pullups 7,6,6,6
Bench 90x9,7,7
Push press 65x3x10
50 BPA
Pushups 6,7,8,8
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Damn that dog is a cutie! Very jealous.
Hope you can sort the ankle out quickly!
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