Barley1 - 915 at 47

Training Training Logs
264

Week 10, Day 1

Squats x 3: 45, 95, 135, 175, 205, 225, 240
Bench x 3: 45, 95, 135, 165, 185, 205, 215
DL x 3: 135, 185, 225, 265, 295
Chinups: 8, 8, 5/1/1

The slow fat-loss phase begins now. Going to start by eating less fat, higher carb around 2200-2400cals/day. Beginning with 20 minutes LISS cardio two or three times per week and see what happens after a week or two.

Shoulder keeps getting better slooooowly. Happy with benching 215 and squatting 240 for a clean triple. May be good for a few lbs more on each. Deadlift has always been a terrible lift for me… the less said the better.

Calories: 2400
Steps: 8000
Weight: 179.2

265

Week 10, Day 2 Technique
Squat 5x3 @ 205lbs
Bench Press 5x3 @ 185lbs
Deadlifts 5x3 @ 255lbs
DB Rows Paused 60lbs x 8, 80lbs x 8

I always expect these workouts to feel super easy. They don’t, especially the first couple sets of each exercise. But usually by the last set, I think, “Yeah, now this feels like 70-percent!”

Shoulder got a little cranky with the rows, so I stopped with 80s, rather than ramping to the 100s.

Weight: 177.4 (I think)
Cals: 2400
Steps: 8000

Edited for typing like a middle aged man using a phone with a small keypad

266

Week 10, Day 3 Speed
Squat 5x3 @ 185lbs
Bench Press 5x3 @ 165lbs
Deadlifts 5x3 @ 225lbs
NG Chins 8, 8, 6

Went fishing yesterday, got wet, really cold, then stuck in a snow storm in the way home too late to lift. Pushed this back a day.

Last three sets of everything felt really good, moved well. Tomorrow’s workout is a repeat of today’s.

We’ll see how that goes.

Keeping carbs high, calories at 22-2400. Weight seems to be holding steady. Slacked on adding activity because everyone in my house has been sick. I’m not sure if I’m getting better, worse, or staying the same.

Weight: 177.6
Calories: 2400
Steps: not many today, 12,000+ yesterday

267

Yeah, everybody but me had Covid. I have been fever free and kept testing negative, so I went ahead and lifted today.

Week 11, Day 1
Squat x 2s@ 45, 95, 135, 175, 205, 235, 255*
Bench x 2s@ 45, 95, 135, 175, 205, 225, 235
DL x 2s@ 135, 185, 225, 265, 285, 305
Chins x 8, 7, 5/1/1/1/1

Really happy with today’s session. I kinda misgrooved the second squat at 255 and it got a touch grindy. I debated trying 265, then decided to leave it alone as it’s a personal best. I still feel like I’m good for 10-15lbs more.

Benching felt good; shoulder is getting better. I’m entering PR territory.

I’m not a good deadlifter or squatter; however, something interesting has happened over the last month. I’ve always had some low back pain when squatting and deadlifting, from, say, a 2/10 to 7/10.

It’s gone.

I think all the special techniques–holds, slow negatives, partials–have done what doctors failed to: give me a healthy low back. That would make this program worthwhile even if I didn’t gain a bit of strength.

Weight: ???
Cals: 2400
Steps: 9000

3 Likes
268

Week 11, Day 2 Technique
Squat 5x3 @ 220lbs
Bench Press 5x3 @ 200lbs
Deadlifts 5x3 @ 265lbs
DB Rows Paused 80lbs x 8, 8, 8

Things moved slow at first, but I picked up steam throughout the workout. The last three sets of deadlifts felt like, I imagine, deadlifts should. There’s always some cue that helps… until it doesn’t. Today, I found bending my knees, getting tight by trying to shrug the weight up, then inching upward helped me find the ideal starting position.

Shoulder is still improving slowly.

This whole higher carb approach, thought contraindicated by just about everything I’ve ever read, may end up being a game changer. I think I look better, I’m stronger, and I have been sleeping like a baby who just finished a triathlon.

Weight:???
Cals: 2500
Steps: 8000+

2 Likes
269

Carbs aren’t the devil when they’re applied responsibly!!

1 Like
270

If I understood Thibs and Jade Teta, certain people overproduce, or are overly sensitive to, cortisol.

Both recommend eating higher carb/low fat to reduce the amount of cortisol. To lose fat, both recommend more of the same–create a deficit while keeping carb and protein intake high.

Do you have any thoughts about this?

271

I completely agree with that. Based on my own experience and that of quite a few of my clients, a higher carb/low fat diet consumed at a deficit can be more effective than a low carb/high fat approach.

1 Like
272

Week 11, Day 3 Speed
Squat 5x3 @ 195lbs
Bench Press 5x3 @ 175lbs
Deadlifts 5x3 @ 235lbs
NG Chins 8, 6, 5

Week 11, Day 4 Speed
Squat 5x3 @ 195lbs
Bench Press 5x3 @ 175lbs
Deadlifts 5x3 @ 235lbs
Paused Inc Rows Chins 8, 8, 7

Squats and bench press moved incredibly well each of the last two workouts. Deadlifts are still something of a mystery, but moved great yesterday… not as much so today.

I’ve been slacking on adding activity and putting the clamps down on my diet. Pretzels are my weakness lately, and I have no idea why. The salt, maybe? The glutamate?

Weight: ???
Calories: 2400
Steps: 9000ish

1 Like
273

Maybe because they’re delicious?? I’m on a pretzel kick too - dipped in PB. It’s a problem. lol

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274

That is really interesting. I’ve been a lower carb guy for years… interested to see how this higher carb stuff plays out. Early signs are promising.

We’re lucky to have you, QQ.

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275

I feel lucky to be part of the team! I’m always here if you need anything!

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276

Week 12, Day 1
Squat x 1s@ 45, 95, 135, 175, 205, 235, 255, 270
Bench x 1s@ 45, 95, 135, 175, 205, 225, 235, 245
DL x 2s@ 135, 185, 225, 265, 285, 315
Chins x 8, 8, 5/1

Today, I was supposed to ramp up to a clean, non-grindy single. With squat and bench, I did just that, leaving probably 10lbs or so on the table. I’m very happy with both. My shoulder is about 90-percent better from whatever injury Zercher squatting caused it.

Deadlifts were, well, grindy. But, I’m happy here, too, as 315 is, I believe, the most I’ve ever picked up off the floor. As the proud owner of the title “World’s Worst Deadlifter,” a relatively heavy single with no back pain is a win in every conceivable way. I’m not sure what element of this program has contributed to a healthier low back, but I’m sure grateful for it, whatever it is.

Only two workouts left.

Calories: 2500
Steps: 8000
Weight: 178

1 Like
277

Week 12, Day 2 Technique
Squat 5x3 @ 230lbs
Bench Press 5x3 @ 210lbs
Deadlifts 5x3 @ 270lbs
DB Rows Paused 90lbs x 8, 8, 7

This was a monster session. Weights were difficult, just at the edge of doable. Strangely, and I’ve noticed this before, the first and second sets were the hardest.

The program calls for one more speed workout @75-percent 1rm, then testing maxes on the three power lifts. I think I’m gonna skip the testing day, take a week off, then start leaning up for summer.

Weight: 177.8
Cals: 2500
Steps: 8000+

1 Like
278

Week 12, Day 3 Speed
Squat 5x3 @ 205lbs
Bench Press 5x3 @ 185lbs
Deadlifts 5x3 @ 240lbs
Paused Incline Row 60s x 8, 8, 9

Everything moved well, especially squats and bench.

The plan calls for testing my maxes on Monday, but that’s a young man’s game. I could probably hit 5-15 lbs more on the big lifts but am more than happy with the weights I’ve lifted and the progress I’ve made. I’m happy to save the bigger weights for another day.

Today’s a wrap for this program. For getting stronger, this one’s a keeper. I can’t help but wonder what could have been if I didn’t wreck my shoulder midway, limiting benching, pulls, and overhead work.

Tonight, I celebrated the completion of the program with a large family meal of pasta, bread, and dessert. It was wonderful, bordering on magic.

Next up, taking a week off, then getting middle-aged peeled for summer. Or trying, anyhow.

Weight: 178.2
Calories: prolly 3500+
Steps: 8000

2 Likes
279

Eternal Warrior–Week 1, Day 1

Prep Circuit x 1
Squats, slow eccentric 4x4 @ 205lbs
Assistance Circuit x 3
Cardio Circuit x 3
Loaded split squat stretches x 2 min

I’m never sure how much information to reveal for a paid program. This program looks like a great follow-up to Fiready. It’s a combo of strength, mobility, and conditioning work.

My legs have been sore for two days…

Eternal Warrior–Week 1, Day 2 (today)
Prep Circuit x 1
Bench slow eccentric 4 x 4 @ 185lbs
Assistance Circuit x 3
Cardio Circuit x 3
Loaded fly @ 2 minutes

Really hard to judge weights for the assistance stuff. I was overly ambitious with some excuses, probably overly cautious with dips due to recent shoulder issues. I guess it all works out in the end.

Middle aged fat loss plan: Gonna try a minor deficit, maybe 200 cals, and increase activity a tad, then see what happens.

Weight: 177.8
Cals: 2300
Steps: 8000+

1 Like
280

Eternal Warrior–Week 1, Day 3

Prep Circuit x 1
TBDL, slow eccentric 5, 5, 4, 4 @ 255lbs
Assistance Circuit x 3
Cardio Circuit x 3
Loaded pullup stretches x 2 min

The cardio was TOUGH. Farmers’ carries, swings, and a sprint. I had to take a break during the last set of carries… it’s been a while since I’ve been soo fatigued. Plus, I was only using 185, a full 40lbs less than a few months ago.

Thib’s programs are tough.

I weighed 177.2 this am. Shooting for 165ish by mid June. Gonna give it another 5-7 days to see where I’m at. The next step is to add 1-2,000 steps/day and/ or cut cals by 200ish. (Probably add steps first).

Cals: 2400 (high carb, high protein)
Steps: 9000+
Weight: 177.2

1 Like
281

Week 1, Day 4 Barbarian Day
Preparation Cycle 1
*Trap bar carries 135lbs w/20lb vest x 3000 feet
Shoulder halos 3x10

The original plan calls for a full mile using a vest, dumbbells, and a sled. It’s wet out and I couldn’t find any dry earth to pull a sled.

So… I did a bunch of laps, alternating forward and backward carries, in my basement with a heavier trap bar, sans sled. It still took nearly an hour.

Dunno if this is remotely equivalent to the program as written, but it’s the best I could come up with given the circumstances.

Weight: 177.7

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282

Eternal Warrior–Week 2, Day 1

Prep Circuit x 1
Squats, slower eccentric 4x4 @ 215lbs
Assistance Circuit x 3
Cardio Circuit x 3
Loaded split squat stretches x 2 min

Eternal Warrior–Week 2, Day 2 (today)
Prep Circuit x 1
Bench slower eccentric 4 x 4 @ 185lbs
Assistance Circuit x 3
Cardio Circuit x 3

Hoping to maintain slooooow fat loss at this level of caloric intake and effort, though I doubt I can ride this train forever. I’ve added more steps when I can; however, the weather has been terrible the last week.

If I see 175lbs on the scale in the next few days, I’ll keep things as they are for at least another week. If not, I’ll ease calories down 1-200 and, weather permitting, keep walking.

Weight: 176.2
Steps: 8000+/day
Cals: 22-2300ish
Loaded fly @ 2 minutes

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283

Eternal Warrior–Week 2, Day 3

Prep Circuit x 1
TBDL, slower eccentric 4, 4, 4, 5 @ 255lbs
Assistance Circuit x 3
Cardio Circuit x 3
Loaded pullup stretches x 2 min

The circuits didn’t suck quite as bad, but still left me huffing and puffing. Not sure if I’m getting stronger, or leaner, but cardio is certainly improving.

Dunno about logistics of Barbarian Day on Sat. Gotta play it by ear, I guess.

Weight: 177.2
Cals: 2300
Steps avg: 8000+

1 Like