Nice reps! That’s a PR?
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Yea, definitely. I think the most times I’ve pulled anything at 405 or higher was a few weeks ago when I got this weight for 5. So this is a pretty significant jump. Amazing what a week, a little outside advice, and a different mindset can do.
Nice, that must be a huge confidence booster. Seems like FSL is working out well for you.
Definite confidence/morale booster.
I don’t want to jinx it because I have bench tomorrow but this has been my best 3 week cycle, that I can recall. I’m planning on running it back over the next 4ish weeks but maybe with 5s PRO instead of PR sets because the travel is going to disrupt things and I think that will be a little easier to maintain.
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Also,
Are these not the same things? 
Jokes aside, I hope the billing situation works out for you. Health insurance and all that here are so annoying.
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Lol I thought about making a joke along those lines.
After a few calls and a series of emails asking them who the hell the doctor was that was billing me, they removed the clearly wrong 215 dollar charge. Other ones are still being processed by insurance so hopefully I won’t have to pay the full amount but I maxed out my HSA last year and haven’t touched it, so I’ll be fine financially but maybe not mentally lol. Also my meds were only $12 a month, after my insurance covered ~90%!
5 min warmup ride
20 min peloton @ 168 watts, pushed a max effort for about 2 seconds and got to 846 watts
50 band pushdowns
25 band straight arm pulldowns
25 band rows
Fatigued, might do core/single leg tonight, might not. Ate a ton (~2800kcal) already today, not cleanly but have food ready to make for a clean finish to the week. Bench tomorrow, going to get 8 or more.
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Bench
Shoulder warmup, Lower back stretching, tricep warmup
Jumps 2x5
Bench: 120 x 10, 190 x 5, 230 x 5, 250 x 5, 285 x 3, 320 x 9 (PR). 250 5x5
Face pulls: 100
Band pulldown: 50
Estimated maxes are:
460/410/525/250
Probably have a bit more on squats but everything else seems just about right, if a bit high
Will do pushups and something else tonight, also have doggy training tonight. Today was her first workout day outside of the kennel. I’m exhausted, not recovering enough, whole back is one slate of soreness, chest and tris are beat, hips are fried, legs are just plain tired. Shoulder was still a bit iffy today but better than last week, so that’s a plus. Tomorrow is an off day, will do something easy then jumping to the second cycle of FSL but running 5s PRO instead of PR sets, will push conditioning and assistance further.
Bench vid:
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50 pushups
20 min beginner core class
Going to smash my arms tomorrow, probably with a poundstone variant, and do an easy peloton ride, I think.
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Coupling financial struggles with mental ones is even worse, so I’m happy for you on that front!
It feels so sweet when insurance actually works out.
Solid benching! Also, I stumbled upon a funny post this week and wanted to share it with you given our recent conversation.
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Didn’t end up doing poundstones or peloton, wanted to get out of the house so did a quick arm day at the gym. When I go to the gym normally I walk past the dumbbell section, which is essentially its own room, and head to the power racks/prowler/deadlift area without paying much attention to those in the dumbbell section. As expected, I was one of like six people doing an arm day today, I used the skull crusher setup from the guy before me and as I was putting weights away another guy told me to stop he was going to use the same setup lol
Rope curl: 60 3 x 15
Pullups: 1 x 5, 1 x 2
Tri pulldown: 50 3 x 15
Back extensions, super slow: 3 x 10
Hammer curls: 25 x 10, 35 x 10, 45 3 x 6
Preacher curls: 25 3 x 8
Skull crushers, paused at head: 60 3 x 10
Tri overheads: 60 x 10, 70 3 x 12
Incline walk: 8 incline @ 3.3mph, 10 min
I’ll talk shit about the people doing arm days in the gym but I honestly love them. Sometimes I think about training like this all the time, maybe after I hit my strength goals. I also think about training for strongman, for what it’s worth. Lower back is sore, SI joint (or somewhere around there) is a bit painful, should be fine for tomorrow.
I almost/lightly rolled my ankle like 3 times on my walk with the dog this morning and ate shit once. Fucking 45 degree rain followed by 20 degree snow makes for a treacherous walking experience. Officially done with winter.
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lol I enjoyed that, didn’t watch all of the videos but the Titanic one was hilarious.
“It’s a horse apiece” does this mean a tie of some sort?!?
I feel like I need to drive through the midwest and order some Millers, have a few pickled eggs and grab a coffee from a Kwik Stop!
I second this motion. All in favor?
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I’m ready to commit voter fraud to get this passed.
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I’ll be honest in that I hadn’t heard that phrase before. But the rest of the article is very accurate. I also loved how CB said “yeah, no.” The “yeah, no yeah,” and all its permutations are so common.
Also new alt-J album is v good
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Weighed the vest, 64 lbs, still feels heavy. Not sure what I’m going to do with it. Walking is the primary plan but I’m not doing it in these frozen conditions, maybe some pushups tonight.
Shoulder warmup, hip flexor stretch, goblet squats, good mornings
Jumps: high box x 5, low + med box 3x5
Pull-ups: 3 x 3, 1 x 5
Squats: 105 x 5, 145 x 5, 195 x 5, 235 x 3, 280 x 5, 320 x 5, 360 x 5, 280 5 x 5
Machine dip: 180 4 x 15
Belt squat: 180 3x10
Kettlebell swings: 35 4x10, 50 1x10
Super sluggish (poor eating) going in, took me until my first FSL set to get going but ended up with a really solid session. I’ve never done KB swings before, at least not meaningful amounts, and I don’t know why those are amazing, definitely will incorporate at gym sessions and may pull the trigger on some for home too.
Goals for this cycle are:
- complete it, travel will be a hindrance
- increase both frequency and volume of (assisted) pull-ups
- increase assistance
- increase single leg work
Pushups: 2x10 (w vest), 1x20
Lunges: 1x10 (w vest), 1x10
Single leg bridges: 1x30
Vest pushups are hard, god damn. Might drop a bit of weight out to make these more manageable
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Dude, your arms look huge!
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I thought they were lookin extra joozy myself
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That’s why they call me heretobodybuild!
I’d you dip into the waters of the permabulk you may also find the extra juiciness
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