Uh, yeah.
Hella nice work, my man!
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Thanks Sven!
1 Like
531/RP W4D2
Deadlift
225x5
275x5
320x5
360x5
275x23
OHP
95x5
110x5
120x5
95 x (20, 6, 3.5)
Kroc Row, no straps
70x54 (R)
70x54 (L)
Axle Curl
+50 x (21, 10, 4)
Hanging knee tuck
x 15, 15, 15
Starting to feel the lack of calories, without a doubt. I don’t necessarily feel weaker, but damn each rep is a fight. Having a difficult time fitting lifting in but activity has been through the roof. New job starts in a couple weeks and I’m expecting it to be a rude awakening back into the lifestyle of a shitbag HVAC tech.
Still leaning up a bit, and velocity has been going well. I keep forgetting to take the Curcumin first thing in the AM, but I take it when I get home from work when I do forget. I’ve taken the advice of @T3hPwnisher and began jamming together the shakes in the second half of the day, usually starting around 1pm.
Squats will likely happen either Friday or this weekend sometime. Celebrating my wife and I’s 12 year “anniversary” by going out for Mexican on Thursday afternoon.
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Outstanding post in all regards dude! Congrats on 12 years, congrats on Mexican food, and congrats on your success with the Velocity Diet.
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Monstrous, my dude
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@heretolog @T3hPwnisher thanks guys!
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531/RP W5D1
Squat
135x5
185x5
225x5
250x3
285x3
320x3
250x23
Bench
135x5
160x5
185x3
205x3
160 x (16, 8, 5)
NG Chin
(17, 7, 4)
Tri extension, red band wrapped twice
(34, 18, 14)
60 situps
60 second plank
30 second rest
60 second plank
8 Likes
Flank with salt and pepper, reverse sear with a bit of apple wood smoke initially. Seared with hardwood charcoal. Smells absolutely amazing. I’m going to let it rest and get the rest of dinner together.
Oh my goodness how I’ve missed grilling. I’m not sure why I don’t do it in the winter too.
7 Likes
531/RP W5D2
Deadlift
225x5
255x5
280x3
300x3
340x3
385x3
300x20
OHP
95x5
100x5
110x3
125x3
100 x (17, 7, 4)
Kroc Row, no straps
70x66 (R)
70x62, drop DB, 4 (L)
Axle Curl
+50 x (23, 12, 7)
Hanging knee tuck
x 15, 15, 15
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Second set of rows. I tried to adjust my grip at the top and ended up dropping the DB.
I know my shoes are goofy, but they are awesome and I love them. Also, damn I gotta work on some calf muscles haha.
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Spent 6 hours digging out a long jump sand pit yesterday… By myself… I ended up getting about halfway finished. Shoveled into some 50 gallon totes until they were still manageable to move, lifted them into the back of a truck, drove them to a dump spot, dragged and unloaded. Going to be doing the same again today.
Next week will be my last at this job, starting my new gig on the 1st of May. I’ll be able to sleep in until 530, and I am so excited.
Shooting to finish 531/RP before the weekend is over, and then directly into Brian’s program. I’ll be aiming for 3x a week, 4x if I can manage it. Might hit the last day of squats/bench today after work if I’m out on time.
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531/RP W6D1
Squat
135x5
185x5
225x5
265x5
300x3
335x1
265x22
Bench
135x5
155x5
175x5
195x3
220x1
175 x (15, 5, 3)
NG Chin
(14, 4.5, 2.5)
Tri extension, red band wrapped twice
(27, 16, 13)
60 situps
60 situps
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Alright, plan manipulation incoming.
Still going to run a Neversate program, but it’ll be “The Minimalist”. I went through and checked out both programs I had purchased previously, and it’d be a tough ask to move my gear around in a timely manner. Minimalist has a lot of great stuff and stays true to what Brian is about (and what I want out of the next program).
I also purchased “Every Day Carry” and after a quick glance through, I want to run it so bad. I just don’t have the right setup for it right now. Once I move all of my gear to the garage I’ll have many more options open.
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531/RP W6D2
Deadlift
225x5
275x5
320x5
360x3
405x1
320x17
OHP
95x5
100x5
105x5
120x3
135x1
105 x (15, 5, 3)
Kroc row, with straps and belt
112x31 (L)
112x31 (R)
Axle curl at axle
x50
x40
Overhand axle curl
x30
x20
x10
x5
Hanging knee tuck
x15, 15, 15, 15, 10
Thoughts after helping my lovely wife with dinner
9 Likes
531 and rest-pause has been completed as of yesterday. I really, really liked this program and I can see how it would be even better in a caloric surplus. Hitting for rep PRs and ridiculous widowmakers would seem super attainable if your body is thriving.
The two days a week setup was perfect for me. It seemed like I was able to push all the way to 3-4 days between lifting and that allowed me to recover and still push the top sets without burning myself out completely. I’m still feeling quite beat up, but that’s likely due to what I’ve been doing at work in combination with the lifting.
One thing I’ve been learning about myself is that during periods of caloric restriction, lowering intensity allows me to continue lifting without completely running myself into the ground. Getting too close to Max territory just destroys my joints/inflames them (??). It’s a horrible feeling and I typically would have to reverse course and add food in for a few weeks before I feel better. As I said, I’m feeling beat up but in a good way right now.
I’m coming up on the last few days of the 28 of the velocity diet, and I’m still going strong. It’s so easy to adhere to. My Healthy Solid Meal has been consistently a mixing bowl-sized salad with many different kinds of beans and greens, lean protein (chicken breast or ground turkey), an avocado and a small amount of dressing. I weighed just under 212 last night, so I’m likely close to 210 in the morning. The weight does not concern me one bit because I’m noticably leaner than I’ve ever been at this weight, and after I shake the rust off, I am feeling strong too. Maybe not in a 1RM way, but it felt good to push those widowmakers and rest-pause sets.
There likely won’t be a definite “end” to the velocity diet for me. I’ll continue working through the bags of protein that I have, and if I’m feeling up to it physically and financially, buying more. My plan is still to run The Minimalist and continue leaning out. I should be able to get a decent chunk of it done before the baby comes, and at that point I’ll probably take a couple weeks off of lifting, or do the kb swing challenge… Something super simple and quick.
The new job starts Monday and I’m not quite sure how I feel about it. I don’t know a whole lot about the company I’ll be working for, but they approached me with an offer my wife and I couldn’t refuse. I foresee my calories expenditure skyrocketing again, so be ready for a plethora of food pictures.
I’m going to spend tonight getting my gear laid out to run the minimalist in a time-friendly way, and Wednesday I’ll get started. I’m super excited to run it.
12 Likes
Awesome post, @boilerman. I particularly like this:
Keep going strong, brother!
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Sounds like things are going well for you! Glad to hear it and I hope you’re enjoying it.
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Firing on all cylinders! Beautiful to see.
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@SvenG @hillbillyk @T3hPwnisher thanks guys, trying to make the best of the time I have. I’m really, really excited to dig into @Alpha s program and go fucking HAM.
As the amazing and always eloquent Jon Andersen says… “Burn the boats”.
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Four 1/4 bison burgers on wheat buns toasted with butter, 1/4 avocado per burger, pepper jack cheese and 3 pieces of bacon. Put off-brand Sriracha (arguably better than the real stuff) and some ranch on each. Also finished half of my wife’s BLT after I finished those. Not even close to an HSM, but this is the first real “cheat” I’ve done in over a month. Back to the game plan tomorrow.
6 Likes