I got a feeling it will be around like a set of luggage.
Im really going to work on strengthening the biceps. Its overlooked in regards to the Bench. People overlook its actually a stabilizer in the eccentric portion of the lift.
From personal experience as soon as i ignore bicep strength it become harder to lower the bar under control regardless of the strength level of the other muscles invoulved.
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No change needed in my caloric intake according to the app.
Apparently my weekly daily bodyweight average is still with in the preset loss parameters .
This morning my weight was only - 0.5 lbs from last Saturday but it factored in daily morning bodyweight fluctuations so i fell into the - 2lbs .
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After researching it and hitting up a few people i trust. On the mechanics of muscle memory.
Its nice to know that considering the time ive been training that " muscle memory" on the skeletal muscle and neurological side are pretty much embedded.
So based on some studies and so forth i should be back to a decent level in under a year now. Baring any injuries.
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(SsBar)Squat: Rhodes 5x5/3/1… cranked out 11 on last set
Wide stance Goodmorning: 5 x 8 @ Sw
Reverse lunges( lever squat) 3 x 10
Standing cable crunches : 5 x 10
Decent session.
Things are starting to wake up.
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Well… still waiting on those wagon wheel plates. Hopefully they will be here for my next DL session.
This will sound like heresy but on my Dead days i will not be using 5/3/1 on them.
Instead ill will be using a rep goal system approach. Pretty straight forward and simple. Basically work up to 2 working sets with a rep goal of 5 reps between the 2 sets. Once i get a plus 1 (6 reps total) I will up the weight the following week. So yeah basically taking a linear weekly progression approach. The game plan is to start at 80- 85% . I Will keep it this way until I hit a wall and go back to a 5/3/1 approach.
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I cant speak for anyone else But I honestly at time wonder about the actual training and nutritional knowledge with some of the indviduals who are seeking out advise on gear usage .
Pup using 400lbs on a Ssbar for some rep work today.
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Bulldog is strong as 
! Very good!
Maybe work out where he works out. Looks like a fully equipped gym.
Hes a pup hes not at official Bulldog status
Hell im fully equipped! Besides he lives almost a hour from me.
Had a coming to Jesus moment last night. After looking way back on my log. Realize coming back into things im slowly violating one of my core principles. Which is the K.i.s.s principle.
Decided im going to draw from one of my own established templates.
Bench: Rhodes 5x5/3/1… did 12 on last set
FSL… 3 X8 switch to a buffalo bar
Incline Db presses: 3 working sets
Rolling barbell Tri extensions : 3 working sets.
Axel curl: 3 working sets
Single arm db curl ( scott) 2 working sets.
This session took way longer than it should had to pace myself.Pic above was the actual temp in the garage yesterday and the humidity was high.
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Not to far off from sauna temps.
Pretty much.
Was reading a few articles by Andy Baker. Came across one that was relevant for my current situation. Here is a small sample.
[A few things important for people to understand First, you are only a true novice once. If you have done anything that looks like a linear progression under the barbell even once, and on top of that layered on several more years of intermediate or advanced training you are no longer a novice. Even after a several months long hiatus. Depending on how strong you got and how long you trained even several years out of the gym does not make you a novice again.
The primary adaptations that occur as a true rank novice are neurological. Your brain and nervous system are learning how to do these movements for the first time only once. By “learning” we are talking about both inter and intra – muscular coordination – not necessarily referring to your cognitive understanding of how to do the lifts. Often what we call “neurological efficiency.” While you might get weaker, smaller, less mobile, and quite a bit “rusty” on the movements – your brain and nervous system did not forget entirely. The hardwiring is still there. It just needs to be switched back on. Once you start the process of “switching things back on” your abilities are going to come back ‘on-line” MUCH FASTER than they did previously.
This has a few implications. One – you will likely be able to make faster progress than you did the first time around. If it took you 2 years to go from a 150 lb squat to a 300 lb squat 5 years ago, it might take you 3 months to do it this time around if you structure things properly. Second – your ability to progress might outpace your ability to recover at first.]
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ordered a new one…
- My original one was completely shot
- Im too impatient for my strength to get back on line and id really want to start dipping again.
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This reminds me of getting off my 5:00 AM to 2:00 PM driving a forklift. Heading home and lifting in our old barn. The opening of which was directed to the west. Not so humid, but the Sacramento Valley summers can get roasting. As @shaneinga stated, like a sauna.
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