lol hell yeah, I love this
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Thank you for the encouragement my brother! I know this is really going to happen. When I look at my numbers right now and the rate at which they’ve been growing, I see I’m not too far off from this happening. It might be a year or even 2, but it will happen.
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Haha thank you man! I’ve been reading a lot lately, and it’s inspired some creativity in my own writings here in this log!
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Just got back from a road trip visiting my dad. Actually managed to get in a workout over the weekend in the hotel gym. Just did full body muscle round workout. Doesn’t exactly fit into Pervertor, but there weren’t free weights in this gym and I wanted a pump and to cleanse my body of some alcohol toxins.
I had my best night’s sleep in ages last night and it fueled my best Bench workout of all time! I hit a rep PR and a new bench PR through Joker sets! The warm up sets felt like I was benching the empty bar, so I knew today was the day to let the Joker out of Arkham.
Sunday (hotel Muscle round workout)
Bulgarian Split Squat 50x4,4,4,4,4,8
Dumbbell Romanian Deadlift 50sx4,4,4,4,4,20
Pull Ups 4,4,4,4,4,16
Cable Crossovers 150x4.4.4,3 130x4,4
Cable Lateral Raises 35x4,4,4,4,4,6
Cable X-Pushdowns 65sx4,4,4,4,4,7
Cable Curls 110x4,4,4,4,4,3
Db Lateral Raises (run the rack for 10s)
Db curls (run the rack for 10s)
Db Overhead Tricep extensions (run the rack for 10s)
Db Flyes 50x30 rep burnout
Today’s workout
Bench 185x5, 215x5, 240x10(rep PR)
Bench Jokers 255x1, 270x1, 285x1, 300x1(All Time PR)
Bench SSL 215 5x5
Chin Ups 5x10
Overhead Tricep Cable Extension 4x10
Db Curl 4x10
Lateral Raises 4x10
Decline Sit Ups 4x10
Machine Calf Raises 4x10
Meathead moment
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My dude! It’s PR city up in here. Congratulations!
And then this! What a day.
You’re killin’ it!
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Thank you sir! I was just really feeling the power today! I knew I was going to make today my day!
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Today was my make up day for last weeks deadlift day. Because of my trip to Dallas this past weekend, my schedule is slightly messed up. Doesn’t really matter. Got it done today.
Deadlift 300x3, 345x3, 385x8(Rep PR)
Deadlift Widowmaker 300x20(Rep PR)
Push Ups 4x25
Face Pulls 4x10
Barbell Shrugs 4x10
Hanging Leg Raises 5x10
Workout felt great. I felt super strong on deadlift today. Worked out in slacks actually because I forgot to bring workout clothes (thank God they didn’t rip) haha!
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I’ll say!
Lovin’ all the PRs in here.
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Lol makes those number even more crazy, great stuff.
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I’m aiming for PRs on everything haha my leader was so long, I didn’t get to pr much during that time so I’m hungry for it!
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Hahaha thank you! It certainly wasn’t ideal, but I don’t make excuses(or extra trips to the house haha)
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It’s great to take part of your successful journey, Dave! You continue to serve as an inspiration to every fellow trainee following your log. My wishes for your continued progress! Those PRs are truly impressive!
Is pushing a strength based program to another level the secret to your progress?
And - Are you sure you can afford a new wardrobe?
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I really appreciate that petterson! I do think that focusing on strength so much has really been helpful for my renewed progress, because that’s a metric I ignored for a very long time. So there’s a lot of untapped potential there that I’m unearthing now.
And that’s actually a real concern for me. I got my suit that I hope to wear to my wedding in August Back when I only weighed about 183, so I’m over 20 pounds heavier now and growing haha!
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Thing is, I have recently been heading the strength program route myself. This after having read that up to 20% of “stubborn” muscle fibers need heavy strength training to be “activated”. Presumably a locked box of gains. I am following your example, though through a Brad Schoenfeld hypertrophy version, currently not that far from 5/3/1.
And - something is actually happening here! Lower/heavier reps makes a difference, especially after a long period of somewhat lighter training. I must admit I am a bit concerned (scared) by the quick strength development in compound excercises.
Considering you are a wise trainee (come to think of “thinking man’s bodybuilder”) - What are your thoughts on risk for injury and preventing it? I assume you have deload phases?
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I’m so happy for you finding new tricks to “unlock” more gains! I really do feel like that 20% sounds right.
Yes, 5/3/1 has you deload every 4th or 8th week depending on the assistance program. I feel very confident in my form and my load management, so injury is something I haven’t really had to worry about. However, at first, I did have some concerns about going into uncharted waters in terms of weight, how my body would hold up. However, as the time has passed and the weight has been lifted, I feel very comfortable with it. I think it just takes some getting used to and use of weight you know you can handle. 5/3/1 definitely gets you time to get comfortable with different rep ranges and weight before you move up.
And I appreciate the thinking man’s bodybuilder tag haha! I think the same of you!
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Tonight’s work was one I really had to squeeze in on this busy day before my softball Double header! Started my day off right with a 2 pound steak and about a cup of white rice! Sadly, this works be all that I would eat for a while as my oil change took 2 hours where I just had a small chocolate latte before picking up an early wedding present courtesy of my grandpa! Then straight to the gym for this session, which I followed up with a small Gatorade and a protein shake. I’ll try to eat some more on the way to the game.
Due to my time crunch, I cut off one set from French Press, Flyes, Leg raises, and calf raises.
Overhead Press 110x5, 125x5, 140x10(rep PR)
OHP SSL 125 5x5
Db Bent Over Row 4x10
Preacher Curl 4x10
Modified French Press 3x10
Db Flyes 3x10
Hanging Leg Raises 3x10
Db single leg calf raises 3x10
My shoulders are absolutely fried after this workout. Hopefully I can still swing my bat lol
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Today was an awesome day overall! Celebrated Mother’s Day with my mom, played outside with my sister, and cooked steaks on the charcoal grill! Delicious! My mom said it was the best day she ever had. That absolutely made me more happy than I can describe.
The workout today was just one I was going to have to bite down and get through. I was super fatigued from not eating quite enough the last few days and having a high level of activity. I worked out and then played softball Friday, then played football all day with family in the 92 degree heat and got sunburnt to heck, and today playing outside with my little sister in the 95 degree weather. So I was already super sweaty by the time I got there. I just didn’t have much in the tank by the time I worked out. My first workout without a PR, I just hit 6 reps and moved on. Honestly just exhausted and wasn’t in the right head space to hit the 10 I wanted.
Squat 200x5, 235x5, 265x6
Squat SSL 235 5x5
Double Rope Cable Pushdown 4x10
Face Pulls 4x10
Barbell Lunges 4x10
Dips 4x10
Db Shrugs 4x10
Leg Curl 3x10
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My last workout in the US for a little while! Headed back to Canada at about 3 AM tomorrow morning! The weight felt like it was flying today, additionally I felt like my look was lean and massive and vascular today, which is a sweet combo. Weight was at 204. I’m excited to get back on the wedding planning and time with my fiancé as well as getting on the wrestling and jiu jitsu mats again! A lot to look forward to. Cool moment today, I hit a rep PR of 6 with 270, a weight I could only manage for one rep early on in the BBB Challenge!
Bench 220x5, 245x3, 270x6
Bench FSL 220 5x5
Chin Ups 4x10
Cable Overhead Tricep Extension 3x10
Db Lateral Raises 3x10
Db Curls 3x10
Decline Sit Ups 4x10
Standing Machine Calf Raises 4x10
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It’s bench PR day! Rock on.
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I was just reading about your bench PRs haha! It’s almost Scary how eerily similar our numbers are lol
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