I historically pretty much always followed the 7th week protocol from 5/3/1 Forever. The intensity remains high by working up to a single at one’s TM. Still made me feel out of groove upon returning.
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This is what I’ve been doing the past few cycles. Seems to have helped, but I still need a week or so to get back into the groove.
It’s also blatantly obvious when I need a deload, so maybe I don’t do it often enough. Lack of appetite, lethargy, bad mood. Seems to happen every time around week 6 of a leader and 3rd week of the anchor.
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When I do the 7th week protocol I tend to do ok with lifts the subsequent week, but I feel pretty terrible. It’s like my muscles recover but my joints and nervous system don’t. I’ve had my best luck either doing bro workouts for a week or totally staying away from the gym.
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JM 10s wave accumulation
3x3 jumps
Squat
35x6
85x5x10+ (16)
Deficit RDL 125x12,8,8
Belt Squat +30x17,13
Standing ab wheel progression 2x7, ended with 20 rollouts from knees
Later start than usual since I went for bloodwork this morning, paying out of pocket… PCPs are the worst. Anyway, this sucked. My legs already feel crippled. There is certainly form breakdown on my final squat set, but I actually felt like my quads were going to explode, which is a good thing for me.
Also figure that having a “before” photo will be good. I look a bit bloated after increasing carbs (121.0 this morning) yet simultaneously “flatter” (generous since not much muscle) due to not lifting for a hot sec, but I think I’m not super lean anyway. Hopefully some difference after 12-16 weeks…
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How do you feel about members of the community commenting on the pictures you post? (I was going to give a “Looking good/athletic!” but if that is unwelcome I’ll delete this and remember for the future)
That’s quite considerate of you. I realize by posting photos in such a community, I open the floor for people to be creepy, but reading how users like you interact with the female members of this community makes me not too concerned. If I minded that much, I probably wouldn’t post 
but like most users here, it’s a progress tool first and foremost.
I feel that many male lifters aren’t the greatest at objectively judging women’s strength or physique under many circumstances. And not because they’re always being creepy about it either. Nothing wrong with that, simply the way it is.
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10s wave accumulation
Press
35x3
40x5x10+ (18)
50 pull ups
50 dips
41 lateral raises 5# plates
100 band pull aparts
Terrible DOMS today
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120 cal assault bike in 15:06
50 band pull aparts
Hamstrings still feel like they’re being stabbed with every step…
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Squats looked great, seemed like you could’ve even gotten more.
Not sure if you were shooting for 16 or an amrap, but regardless, awesome stuff.
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Squat volume or deficit RDLs hitting you harder?
@boilerman Thanks! I’m glad I took the time to work on my technique, though I think my squats will always look a little ugly. Every day’s final set is an AMRAP, but on the 1st week of each wave it is advised to stop 2-3 reps from failure.
@heretolog The RDLs for sure. They always leave me crippled for many days… I didn’t even do that many. And I’m supposed to deadlift tomorrow 
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@Bagsy I agree with @boilerman. Night and day difference!
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What difference are you hoping for?
To look marginally less DYEL
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1.5 mile slightly awkward object carry? I caved on a great deal on an Instant Pot yesterday and picked it up today. Looking forward to cooking some of the roasts currently sitting in my freezer.
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Those things are straight up cooking cheat codes. I use mine at least weekly.
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I can believe it. I’ll believe it even more if I can successfully pull off dairy-free yogurt with it
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10s wave accumulation
30 pull ups
3x3 jumps
Deadlift
140x5x10+ (24)
Front Rack BSS 65x3x6
Standing ab wheel progression 2x7, end with 25 kneeling rollouts
More pull ups to 50
Tabata assault bike
I think I could and should have pushed harder on that final deadlift set. But my hamstrings still feel excruciating today, so it could have been worse.
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This is going to be my main goal at the start of the new year. If someone told me a couple years ago that after a couple years I’d look like a more bloated me, just with a kim k butt I’d tell them no way. No one in my immediate family has any sort of butt to speak of. But, here we are.
Nice deadlifts, definitely looked like you had a few left in the tank.
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Deadlifts looked like cardio, nice work.
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