Oof that’s rough! Do you have to keep using those in perpetuity?
I fear my teeth moving over my lifetime, so I wear them overnight more often than not. I guess I can’t complain much because I was using the same ones since 2011. Almost decided to treat myself to a new upper retainer too, but I was not about to spend $600 total!
Returned phones and new retainers… great ways to make your wallet shed a tear.
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The best part is if I would’ve just paid it off and held onto it my partner could’ve switched over to using it but now it is just in the ether somewhere.
The good news is that I returned snow pants that I bought in December that were too big so almost half of that cost will magically appear in my bank account in a few weeks! Hooray for anxiety-induced procrastination.
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40 min weighted vest walk w/64 lbs.
Low plank: 1:05
Beautiful day made less beautiful by putting on a vest for my walk, conditioning and core done though. We’re watching a lively golden mix this weekend, should be a blast/exhausting. Going to take my doggo out for a decent walk before the other one gets here to hopefully tire out her wrestling desires.
Vest-shaped sweat :chefs_kiss:
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Had a bunch of plans for yesterdays training but none of them happened, got some time in a park by the lake, 13k steps, and a 1:10 plank done. Had 5ish drinks so a bit off today but got in 10k steps before the gym
5PJW C1W1D2
Cable row: 90 x 15, 100 x 12, 110 x 10
Pull-ups: 5,5,3
Box jumps: 4x5
DL: 225 3x5, 275 x 3, 290 x 5, 335 x 5, 380 x 5, 415 x 2, 290 x 20
Conditioning, 3 rounds:
Prowler: 135 x 200’ (50/50/50/50)
KB swings: 50 x 25
Accessory:
Tri pulldown: 70 x 13,7
Tri overhead: 70 2 x 10
Straight Lat pulldown: 70 x 20, 10
Machine dip: 180 x 20
back extension: 2 x 10
Single Leg extension: 70 3 x 15
Was dragging going into this, carrying hamstring and upper back fatigue, underslept, underfed and with a sketchy stomach. Turned out fine once I got there. Deadlifts felt good until 380, brace was lacking, nothing terrible but I wasn’t wedged in properly, same for 415. Widowmaker was rough, hit all 20, form didn’t really suffer but my hams and ass we’re on fire and it literally hurt to sit down after.
Even though the WM sucked it’s so nice that I do one set then can go do accessory work (which I honestly love). Already scared of coming deadlift sessions but that’s not super surprising.
Conditioning was nice, went lighter on the prowler and moved faster, different effect that really pushed the lungs.
Plank tonight, bench tomorrow.
Hit 1 min high plank
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Totally understand this!
You made that look easy, BTW. Nice job.
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Thanks! It boggles my mind almost every time I record DL reps. I literally got to rep 4 and was like “fuck, how am I going to finish this” but on the video things looked relatively smooth and quick. My deadlift mind is strong at convincing me I’m closer to the end of my ability than I actually am.
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What a set! Definitely looked like you dominated the weight rather than vice-versa. That ought to have boosted your confidence on deadlifts, no?
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The whole session was a positive for deadlifts, 415 was slow (or at least felt that way in my head) but there were a few things that are correctable and I could’ve pulled 5 more if I wanted to, even in an imperfect set. Getting to 20 was a good feeling though, supposed to hit 335 for 20 in 2 weeks so going to need all the confidence I can get.
Much less afraid of the lift than I was 6 months ago, pretty sure this is the best stretch for DL I’ve ever had.
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Bench day
Shoulder warmup, 50 KB swings
Axle bench: 120 x 10, 210 x 5, 245 x 5, 275 x 5, 295 x 3, 210 x 20
Chest flies: 2 x 20
Seated, unsupported KB press: 40 x 11
Poundstones: axle x 100
KB press was harder than I wanted, already have quite a bit of fatigue accumulating from just 6 sessions back so wanted to take it easier on assistance today. Did the poundstones with 0 pauses, felt terrible, in a not terrible way.
Bench was alright, got my setup nice and tight but my lats, traps, and triceps are all pretty sore so it required a bit more work than normal. Paused the last rep for every set, I actually videoed the widowmaker but all you see is the lockout because I did a terrible job setting up the camera.
Post lifting pump
High plank: 1:05
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20 min peloton @ 179 watts
Got off the bike and immediately did
KB 40lb: 20 swings per arm
KB 53lb: 60 swings both arms
Not to self: point the fan at you before you start on the bike, humidity made that rough. Also was made rough by my lack of work on the bike, it’s a kind of cardio I’m realistically not going to get any other way. I need a minimum of 2 a week on these, even if it is kind of warm in my workout room. Maybe I’ll just buy another fan to convince myself I can endure it.
Left bicep/forearm didn’t like the single swings, probably some leftover inflammation from the poundstones. Will do my plank tonight and get another walk in if the rain lets up.
Squats tomorrow, top set of 320 seems fine widowmaker of 245 should be pretty doable but will hurt.
Low plank: 1:15
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This was almost exactly my day yesterday—and yes, it hurts! 
I was supposed to get 250x20, but couldn’t eke out more than 11 reps (with 9 in a second one). You, however, are going to crush it!
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Well now my goal is just to do 12 /s
I hit 285 x 20 before Covid struck, I’ve definitely lost a bit of strength and maybe some squat capacity but I think 245 should be there. My lower back is sore right now though, so hopefully that clears up before I get to the widowmaker.
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LOL! You’ve got this, man.
(And sorry if I missed 285x20 somehow—that’s wicked strong!)
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You got me the praise in when I did it!
Appreciate the vote of confidence too
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Shit you’re a “member coach” too now?! Congrats
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5PJW C1W1D4
Shoulder warmup, goblet squats, hip stretching
Duffalo squat: bar x 10, 145 2x5, 235 x 3, 245 x 5, 285 x 5, 320 x 5, 245 x 20
Pull-ups: 3,5,5
KB swings: 10,15,25
Leg press: 200 x 15, 290 x 15, 380 x 15, 470 x 15
Back extension: 2x10
Facepulls: 60 2x15
Chest supported row: 45 x 15, 70 x 15, 95 x 10
Bit of a weird one, left hip didn’t and doesn’t feel good. Quads were extremely tight and sore at the beginning. Squat felt relatively good once I got to 245 though, paused the last rep of 320 at the bottom, felt strong but I think I found some weakness there. Might find a way to put paused squats in the next block, possibly as supplemental. The widowmaker was harder than expected but I think that was mostly because I was flying through this, I didn’t have my breath going into it and didn’t catch it again the rest of the workout.
Went kind of hard on the leg press, at least if it is to be counted as assistance work, but I’ve always had success growing my squat doing both so I’m planning on keeping it in until I can’t. Pretty much all of the assistance work was supersetted with something else, not really paying attention to format here though.
Will hit some abs and more conditioning tonight, after my normal slog of Wednesday afternoon meetings.
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Maker of Widows: I actually like the motion for the most part and the depth, it probably isn’t PL depth on most of them but for a set of 20 I think it looks pretty good
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Made me tired just watching.
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You crushed those squats dude
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