Great job on the weight loss. 20 pounds is a lot more than glycogen depletion. 
Considered the amount of carbs i take in. glycogen depletion isnt in the cards.
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Viking press: pro 5 fsl
Shoulders felt cranky. Probably for being stupid on bench.
Using 80% of the top joker set for a single last week on these It felt correct. Not too heavy and not too light for 5s.
Cg bench( Elitefts shoulder saver) 5 x 10 @ sw
NG pulldowns : 50/5 @ sw TR 54
Axel curl: 24/3 @ sw TR 26
Not a bad session. Nothing exploded and im not feel fatigued.
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Bullpup update… apparently he got a wild hair today and pulled sumo today and sent a video.
I dont recall when the last time he messed with them.
445lbs x 5
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Part of me really wish i knew how this set up would translate to a standard OHP. To be honest it honestly feels allot heavier to me than a barbell dose with the same amount of plate weight .
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Drag your scale over to it and weigh yourself with you holding the weight.
It definitely looks heavier than a standard bb set up.
If i had to guess the leverages involved are obviously allot different once you really break it down.
1 Like
Squat: pro5 fsl
Rust broke loose … form and technique suddenly was there. Weight felt easy as hell.
Guts telling me after a few cycles ill probably switch to plus sets.
Good mornings: 5 x 8-10 using 50% of current squat 1 RM. The % was advised by Bill Starr in a old Ironman article.
Bulgaria split squats.
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I know it can be a subject of debate in many corners. But im thinking im starting to recomp possibly.
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I took a deeper dive into how the app i use for the nutritional side of thing.
So i was way off … i assumed it was just as simple as my start and finish bodyweight at the end of a 7 day period in adjusting things.
Apparently it takes all data that i enter such as daily weight and my compliance to the established diet recommendations. Then taking in those data points over a long period looking for trends and making adjustments based off of that.
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Bench: Rhodes 5x5/3/1… I got a wild hair and felt like experimenting with this variation from Wendlers last book. It Looked like this
70%x 5
80% x 5
90% x 5
90% x 5
90% x 5 plus… cranked out 10 with a rep in the tank.
Incline db presses. 3 working sets.
DB ROWS: 4 working sets.
DB rolling tri extension : 3 working sets
Axel curls: 3 working sets.
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Taking a risk and buying different weight lifting shoes . Never really used the ones i got before because they weren’t wide enough. Buying a pair that has a wide " toe box".
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My main goal in regards of wanting to purchase a olimpic shoe is the elevated heel. Since im leaning heavily towards a hybrid squat. Which suits my body mechanics.
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DEADLIFT: 5 PRO FSL
Pretty much overhauling form and technique on these. Not allot of weight but a butt load of volume. 90% of all reps on all sets i would reset trying to dial things in and finding the proper bar path.
Hatfield squats: using this as a assistant movement . Trying to put more focus on the quads. ( actually put on the old pair of olympic shoes… the still feel like shit)
Pendlay rows: a few sets
I called it a night .
Two things…
-
I’LL be happy as hell when this lean out phase is done. After which i hope i can gain back some muscle tissue i lost during my long layoff in a relatively short period.
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Yeah… I fucking lied awhile back ago when i said i was done with conventional deadlifts.
I swear they are like that one crazy girlfried you keep going back to for seconds.
Besides i got a bur up my ass since my oldest is toying with 500lbs the 2nd time doing sumo after not toching them in 5 years .
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Try limiting your strength comparison to your age group while enjoying your son’s lifts. You’ve got plenty of good lifting capacity in you until at least your late 60s.
Been there, done/doing that.
Well its the principle of the thing regarding my son…lol
To be honest I have started looking at age base strength standards. Be it general public gym and competitive Raw PL numbers. Soon as i get back off this lean out phase and get some strength back ill be killing it by general standards.
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My mother passed from a stroke at 91 this morning.
I’m so sorry for your loss, bulldog. Hugs for you and yours.
Sorry to hear that.