Hell yeah!!! That’s awesome dude!
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Thanks man! 25% of the way done and conditioning is already vastly improved
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I wasn’t expecting such a massive increase in my conditioning ability to be honest. It’s pleasantly surprising. You’re gonna crush the next 3 weeks of this dude.
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Super encouraging that your strength seems to be on point after a break, too.
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Did a 5ish mile hike (walk) this morning and got my 50 goblet squats in. Might do some arm kettlebell stuff this evening but grilling and chilling is the priority
Did concentration curls going up in weight from 8lb on the bell up to 40, decent little pump. Might try and find a way to do bench or something more chesty next week.
18k steps for the day
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Got a couple nice dog walks in, beautiful day today.
Goblet squats: 40 x 24, 13, 13
Just under 13k steps
Swings + push press: 24:51 (PR)
Honestly didn’t push nearly as hard today as I did two days ago, everything felt good (as good as it can under the circumstances, at least), my grip and back both benefited immensely from the day off. Cut a minute plus off my previous press PR.
Going to get another walk and/or abs in tonight and hit goblet squats + swings tomorrow. Also spent an hour or so getting the bike ready to ride, going to try to sneak away for that tomorrow
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Just got a 30 min vest (64lbs) walk in, traps are spicy but the rest felt fine.
Plan for today is to go hit swings and goblet squats before the workout room warms up. Will then try to go find an isolated road to ride around on for 20 min followed by a core session.
30% of the way through the 10k swings, I’m not sure I’m enjoying it but it is absolutely having the desired effect. My conditioning is already vastly improved, my forearms and traps are growing like I’m a newby trainer, and my whole backside feels rock solid. Going forward I’m going to add reps to the in-between work e.g., goblet squats will be 3/4/6 then 4/5/7 instead of sticking with 2/3/5. Progression will be a bit different for each lift, should make (unnecessarily) it a bit tougher.
Quads seem to be growing from the daily work
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Swings + goblet squats (3/4/6): 24:21 (PR)
That was way harder than yesterday, goblet squats sucked the wind out of me and made my already fatigued upper back (swings + weight vest) struggle pretty hard. Still, knocked 4:36 off of last weeks time with 30% more goblet squats added in, crazy how fast hard conditioning improves your conditioning.
Rode the bike a few miles, was pretty fun, need to fix a few things before I do any more, including buying myself a helmet (eek)
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Almost talked myself into going to the gym but it was so nice out I just took some walks instead.
Just under 15k steps
Goblet squats: 40 x 26,24
SA floor press: 40 2x25
Floor press is smoking my triceps, feels good. Back to swings tomorrow, will do some other assistance too.
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Warm one today, pretty much perfect weather for hard work.
Swings + Chins (2/2/3): 24:35 (PR)
Goblet squats: 40 20, 15, 15
Forgot to do 2 chins on the very first set so ended up doing 34 instead of 35 but last week was only 30, so still increasing volume. Knocked 3:53 off of last weeks time with 4 more chins and some hot weather, grip was having a rough time and I didn’t sleep well which I think was just generally wearing on me but still a good effort and outcome. 4000 down, 6000 to go.
Going to hit some abs and take a long walk with the doggo when I get her from daycare. Tomorrow is swings + press and a bike ride, both of which i’m going to try to accomplish before the warmth comes.
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DL’s in socks ftw btw… lurking here occasionally.
Nice progress on the 10k too. It’s something I’ve been contemplating of late too.
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Thanks, it’s been a good change of pace, something I was looking for, while also being miserable. It’s definitely transformative both mentally and physically, worth doing for just about anybody.
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Hit 5 minutes of abs last night, the 5 minute ones are maybe worse than the 10 min because you get zero breaks. I started complaining about the pain literally 100 seconds in, my gf was not impressed lol
Swings + Press (2/2/3): 24:43 (PR)
Only chipped 8 seconds off the last PR, adding the extra press in there definitely added some time. I just got this done so not as early as expected but still beat most of the heat, about time to pull some fans out. Limiting factor was grip, by a long shot. I tried making the swings more explosive in an effort to shorten the amount of time per swing but it really eats into grip strength, so while there are gains to be had here, it is going to take some work to get the balance right.
Goblet squats and peloton tonight, swings with no assistance tomorrow. Averaging ~13k steps through the first 12 days in May.
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Goblet squats: 40 x 21,29
Peloton 20 min @ 181 watts
13k steps, will probably make it to ~15
I hate goblet squats, no single rep is that hard but it stresses the upper back and the accumulation is fatiguing the hell out of my legs. Swings obviously aren’t helping either. Good news though is that despite some sore legs the conditioning is on point, this was a medium effort that ended up being somewhere in the top 5 of my average outputs.
Have been trying to weigh myself every few days opposed to a few times a day, I obsess too much then self-sabotage when I see a “low” number. Weight was 282.2 Monday, will check again tomorrow AM.
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Hey heretolog, is your goal to lose weight?
Yep but it’s been a background goal for about a decade now, at some point it needs to come to the fore. I’m currently doing more than enough to look jacked but I’m eating like a maniac. I’m down from low-mid 290s at the start of the year to low 280s now, so progress has been made along with general recomp but the reality is that 280 is still too much to carry on the daily.
I’ve been pondering my next block and think I will plan a cut into it, try and drop into the 260s again. Not sure what the plan is yet. What’re your cut goals looking like?
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I’m cutting until I like what I see in the mirror, even if that means losing 40+ lbs. I’ll have strong lean base in the end. It’s the best way to go because if I were to gain anymore then I would look worse. What’s cool is that I don’t have to eat as much as I did while gaining. Haven’t full figured out Conjugate training but it’s a great distraction, if I were to stick with 5/3/1 I would lose my mind.
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Nice dude, you’re 240ish right? How tall are you?
I’ve never done conjugate, it seems complicated lol! I’m not sure what I’m going to do, I might do a different 5/3/1 variation for 3 weeks then run a peaking block.
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Yup and I am 6 feet. If you’re looking for a 5/3/1 variation where you lift heavy I would suggest coffinworm. I’ve ran it before and good ol @garagerocker13 has as well.
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Nice, appreciate the tip, I’ll check it out when I get closer to finishing the swings!
Excited to see how the cut and conjugate go for you. We should band together those of us who are/considering cutting right now (@unicornsandrainbows, not sure where you are on this atm) for morale!
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