I dissapear for awhile and now you’re Boilerhusband. Whoaaaa
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Haha yeah man. Crazy stuff.
W1D3
Squat 5x8 at 295lb
HLR 5x10
Power clean 4x8 at 135lb
BW squat 4x25
Pull up 4x5
Pushup 4x15
Today felt like deepwater. 2 mins between first 4 sets of main, 3 mins for last set, 90 seconds for everything else. Literally have nothing left in me to give after this.
A touch over 1 hr for warmup, work and typing this up.
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W1D4
Bench at 185lb x 8, 6, 6, 6, 6
Face pulls 5x10
Seated DB OHP at 35lb 4x15
Pendlay row at 185lb 4x6
Band TRI pushdowns 4 sets, last set four 30 second negatives
DB hammer curls at 22.5 ea 4 sets
Plate side raises at 10 lbs ea 4 sets
Another decent day. Going to progress to 8 reps on bench then up the weight. Rests are still 2 mins for main, 90 seconds for fluff.
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Congrats on the marriage my man
This is when they change
Then they have a kid and it’s like wtf
lol thanks dude. I’ve had many people say that to me these past couple weeks but I haven’t seen it yet! We’ve navigated through some adversity and are pretty good communicators so I’m confident we’ll be good haha
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Not sure if it’s due to the higher intensity or this is how I always feel after a deload, but I am SORE. Had a hard time getting my big ol butt out of bed this morning. Quads, hams, upper back, forearms, triceps and shoulders are absolutely smashed with DOMS.
I think that squat workout from a few days ago might be a PR… but done for 5 sets. Super happy with my squat right now. I think if my shoulders felt 100% I would be able to hit 4 plates for a single. Next squat day I’ll try and work my way up to 5x10 at 295 before increasing weight.
Bench felt difficult yesterday, but again, my shoulders aren’t helping. Hoping to hit 5x8 at 185 before adding weight.
Deadlift will move up to 5x5 at 355 tomorrow
OHP will stay at 115 until I can hit 5x8.
I think I have to be a tiny bit more meticulous when it comes to diet running this program just due to almost halving the volume of my previous program. Ended up switching to low fat sour cream and skim milk (gross…), less peanut butter and I think I’m going to go for leaner cuts of beef as well which should help. Maybe keep the ribeye intake to once a week unfortunately. Still cruising along with low carb and feeling good. We had a heat wave this past week and my boss was out of town, so I had a taste of what the remainder of summer will be like… It’s going to be interesting.
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I’ve heard Efferding say conditioning like walking or Airdyne helps with DOMS. Something to get the blood flowing to those parts that are sore anyway. Pushing a prowler something. Wendler even mentions this quite a bit in Forever.
John Meadows swears by intra/peri-workout nutrition basically Plasma or he has his own brand now that’s pretty decent too.
Both seem to work pretty well for me…and I don’t do the intra/peri-workout nutrition all the time due to cost. SO honestly walking or Airdyne bike is probably the real winner here.
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Peri-workout nutrition doesn’t change much for me, but it might have more of an impact if you’re a mass monster with big glycogen stores to fill, not a regular human being ahah.
Increasing my step count these last few weeks have improved my whole recovery a lot though!
@boilerman congratulations, it fills my heart with to joy to read this.
Honestly I’d say it’s normal to have crazy DOMS after some time off ahah
Hehe indeed, soon you’ll breka PRs!
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I got the vertical diet book from Efferding, he recommends recumbent bike sprints 1 min on, 1 min off for 20 mins total, the day after a heavy leg session to help recovery.
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I really wish I had a prowler. Seems like such a good tool, and something I’d actually be willing to use for conditioning. I hate hopping on the bike… I should probably do it more.often though.
My work forces me to move almost all day, every day. Lots of ladders, backpack carries and (basically) light farmers carries with a stupid amount of tools. Then again, a lot of driving which gets uncomfortable, and kneeling which also sucks.
Yeah I honestly am trying my best to not buy any supplements. I was kind of into it when I first started a couple years ago, but as of right now protein powder and fish oil are the only two things I’m taking with any sort of regularity… I’d definitely be willing to try some intra carbs if I ever feel like I just cannot finish a workout though
Thanks man!
Yeah that was my knee jerk reaction. I was a lazy slop for a week so I deserve the DOMs haha. And yeea man that’s the plan
Do you think a regular stationary bike would have the same effect?
Sure, should be just fine. I just hate sitting on a stupid bike seat for anything longer than 10 minutes without those dumb bike shorts. Recumbent bike takes that part out.
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Yeah man it does get quite uncomfortable after a little while haha.
I don’t know though. Lately I’ve just been putting up with it and living with the doms. Once I actually start lifting they seem to go away or I just don’t realize them anymore, they haven’t seemed to really prevent me from lifting yet.
I can’t imagine the DOMs you got from super squats though.
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W2D1
Deadlift 5x5 at 355lb
HLR 5x10
Front squat at 125lb 7, 7, 5, 5
Pull up 12, 9, 8, 5
Back ext 4x10
DB lunge at 30lb ea hand 4x10 ea leg
Might move up to 365 next week and see if I can get 5x5. I’ll just have to gauge how I’m feeling.
Everything is going to be very work dependant these next few months but I’m confident I’ll be able to work through it. My lifting days are going to be changing back to the Deepwater schedule, unfortunately. The wifey is heading back to the gym so we have a schedule planned where we’ll have a few days of freedom without working out, which should be nice.
Dropped back FS weight to work on form. The bar keeps rolling forward in the hole. Just going to have to keep working on it… my legs were not a limiting factor by any means haha.
Overall another good and very intense session. I’ve ended every single day so far drenched head to toe.
Dinner was 8 scrambled eggs, shredded cheese, home made guacamole and a heaping scoop of low fat sour cream with original cholula hot sauce.
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I know it got a bit messy about him. But I liked nutty.
And this programme (ripped off of Wendler I think) is still great.
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Yeah man I was able to talk to him a little bit before he left, he was always nice and super helpful to me. I ran this for 4 or 5 months a couple summers ago I think? Had some good strength gains and recomped a bit, which I’m hoping to do again.
My diet is WAY more on point this time around though, so that should definitely help.
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Ultra positive is the term for Nutty.
Your food looks lush. I get envy everything I come here. I’m too boring with my food. Its half my problem
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Thanks man, I appreciate that. It’s all super easy to make. Cooking dinner is a 10-20 minute ordeal for me and it’s super simple. No cooking classes necessary haha
Get that upper back yoked up and work on flexibility! Ed Coan said one of his queues was to drive his upper back through the bar on (back) squats, think there is a video out there, it helps me a ton as my natural instinct is to collapse forward
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Cool man thank you, I will try to find it and watch it before next FS day
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