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Bodyweight is tracking down . App upped the cals by a few more a day.
Tomorrow plan on getting back under the bar with the new rules in effect and the overhaul on the assistance work.
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Warm up: 2 sets of 20 with light band good mornings and standing abs. Along with some bw and goblet squat.
SQUAT ( YUKON BAR) : 70% × 3
80% X 3
90% X 3 + just did 3 . Keeping it easy today. I have put a hard cap of 6 on these on this day going forward.(non negotiable)
Fsl ( Yoke bar) 3 x 5 @ 60% of YUKON bar TM.
Leg extension: 30/3 established a base . Done strict as hell , focusing on feel.
Reverse hypers: 30/3 done in a controlled fashion
Standing abs : 50/ 5
Went out of my way NOT to accidentally knock my dick in the dirt.
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Well for those playing at home here is a breakdown of rules im using…
SHIT IM DOING!
Leave reps in reserve on all main and assistance lifts
Cap deadlift reps — no all-out AMRAP pulling
Treat rows as a priority lift, not just assistance
Run slightly more pulling than pressing for shoulder health
Wave assistance volume (reps go up before weight goes up)
Keep assistance submaximal and controlled
Stop assistance before it affects recovery
Deload only when performance or recovery says so
Progress slowly and predictably
Favor clean reps over heavier weight
Adjust down on bad days instead of forcing numbers
SHIT I AM NOT DOING!
train to failure
max out
chasing PRs every week
let assistance compete with main lifts
turn rows into junk volume
add weight just because reps felt “easy”
grind slow, ugly reps
turn deadlifts into conditioning
change the template impulsively ignore fatigue signals
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BENCH: 70% X 3
80% X 3
90% X 3 + did five with reps in the tank. Damn things just flew off my chest tonight. Could have hit the hard cap of 8 I set on these .
Fsl: 3 x 5 @ 70%
PENDLAY ROWS: 5X5
DIPS: 32/8 @ BW . Not pushing for extra reps today . They were there just keeping things in check at the moment.
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If my Dog will allow it. Ill try to get in some conditioning in this afternoon
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Was wondering how you’d react.
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The fan bike, mankind’s most efficient torture device.
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Not far from the truth
Yeah.. not going to push it that hard today.
For the sake of fatigue management. Specially lower back.
Doing a small tweak… Elevating the Pendlay rows off the ground slightly and tweaking reps and sets on the first week of the block… nothing drastic and nothing thats violates my established rules.
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My skin is getting all dried out and every time I put lotion on all I can think is, it puts the lotion on or it gets the hose again. Danm it bulldog. You’ve ruined moisturizer for me!
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The alien spaceship snagging the guy cracked me up.
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Warm up: reverse hypers 2 x15 light
One legged hamstring curls 2 x 12
banded standing abdominals 2 x 15
TRAP BAR DEADS: 10 X 2 @ 55%
70% X 1
80% X 1
90% X 3 + … just did the 3 leaving reps in the tank. Ive gone with a hard cap of 5 on my pulls moving forward.
Lower back felt tight. I had planned for the dynamic pulls to be a supplemental. I went ahead and switched it . Worked well got allot of pulls in and warmed up the lower back more without really burning it up.
Seated rows: 30/3
Pulldowns: 30/3
On the rows and pulldowns ive dropped my working weight by 10% over previous sessions. As much as I hate the term get a little more mind in muscle. That and making sure im getting volume in without knocking my dick in the dirt.
Straight leg sit ups : 5 x 10 @ Sw
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