Only you could be disappointed with 17 lol. Nice job
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Trying to catch Pwny haha
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How did you not get to 20!?!?
SGSS is the way of the kings! It’s just brutal hard work with only a barbell. I feel like you get REALLY good at the basics since it’s 2 types of squat, 2 types of hinges, 2 types of presses, and 2 types of pulls. I’m going to run a modified version of this sometime in the future for sure!
Exactly! Like I said, disappointed, ha!
7/8/19 (Weird Day)
Weight: 205.6 (end of day)
Bench
10 x 135
5 x 185
5 x 225
6 x 255 (-1)
FSL Paused
5 x 5 x 195
Low Incline DB
3 x 10 x 75
250 reps of triceps on bands
Floor Press top sets were:
? x 3 x 225
Some Rolling Triceps
This was a weird workout, because it started ok, top set blew a big one, then got interrupted and was asked about lifting form and shit, got lost in the weeds with a guy helping to improve his form a bit, that took longer than expected, then just kinda chased the pump a bit to finish it and feel like I did something. Ah well, is what it is, may do another SGSS lower day tomorrow, depends on if the dude shows up, if not It’s gonna be 5/3/1 FSL for legs, per the usual.
Weight started at about 209.0 early (noon ish) but after keeping it light and regular for the afternoon and post workout weigh, much better at 206(ish).
Edit: Also caught a picture of myself that my wife took when I was holding one of the girls, and I look awful haha there will be no more tanks out in public for the foreseeable future 
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7/9/19
Weight: 206.2, 205.4
Legs
Squat
10 x 135
5 x 225
3 x 275
4 x 315
5 x 225
Goblet
3 x 8 x 100
Banded RDL
3 x 15 x Green
Trap Bar ‘Squat’
2 x 5 x 230
Hack Squat
2 x 12 x 150
Calves
2 x 40 x +50
1 x 25 x BW
Damn I’m being a real piece of shit on my squat days, ha. I can’t get any oomph comin’ in, I just dread squats right now and I feel like they’ve begun to regress, and it’s not because of the program, it’s because of my (lack of) effort. Everything else feels solid, but squats are just…trash.
Weight is good, normalized and am back to my normal eating schedule/diet, comp seems soft and shitty, but weight is still slowly coming down, so…yeah.
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7/10/19
Weight: 208.2
Active Recovery/Sled Work
Sled Work
30 minutes of down and back, drags, pushes, rows, biceps, triceps
LISS
Treadmill x 2.8mph x 10% Incline x 15 minutes
Feeling the workouts, today was a nice blood flow, get in the lungs type of day. Fairly bloated from being slightly dehydrated and having very little sleep, girls were up a couple times, and being up twice in a night really cuts into my already short sleep window, ah well, such is life.
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7/11/19
Weight: 207.2
OHP
5 x 115
5 x 135
9 x 155
10 x 115
Bunch of pump work, some laterals and triceps to failure for a pump.
Feeling like I got beat with a bag of hammers, had to move a couple of storage units worth of shit for work yesterday, all medical/physical therapy equipment meaning it was heavy and awkward as shit. It was me, one old guy that is horribly out of shape, one old guy that was in good shape, and one gal that is in decent shape, which means it was a lot of, two of them on one end and me on the other to move the heavy shit, and I can feel it. Get to do the unloading of all that shit today, probably going to push my deadlift workout because it’ll suffer greatly from a couple days in a row of messing with awkward shit for hours at a time.
Weight is decent, still soft.
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7/12/19
Weight: 204.6
Active Recovery
Cybex Rows
100 total reps
Band Pull Overs
75 total reps
Curls
40 total reps
Hip Hugger Shrugs
50 total reps
Back is shot from two straight days of loading/unloading and moving heavy, awkward shit. Nothing tweaked or out of whack, just fatigued, and today was supposed to be 405 for reps, so I’ll push the deads back a day or two so that I can give it a real go rather than actually tweak something after moving a shitload of volume already, ha.
Weight was good, pounded water yesterday, so it isn’t simply dehydration, ate normally, may be making that next ‘jump’ in loss.
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7/13/19
Operation Dad Bod Avoidance Pump Workout
100 reps each of:
OHP
Rows
Curls/Extensions
Push Ups
RDL
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7/15/19
Weight: 204.0 (pre workout) 202.8 (post workout)
Deads/Bench
5 x 135
5 x 225
3 x 315
3 x 365
15 x 405 (straps/belt)
Bench
5 x 135
5 x 185
3 x 225
5 x 245
3 x 265
Superset:
Bench
4 x 5 x 225
1 x 15 x 185
BB Row
3 x 6 x 225
2 x 12 x 135
Superset:
DB Incline Bench
3 x 20, 15, 15 x 55
Bent Over DB Row
3 x 12 x 55
Superset:
Tricep Extension (band)
5 x 20 x Black
Banded Back Pull
4 x 20 x Green
1 x 20 x Green + Black (use this more)
Abs:
Standing Abs
3 x 12-15 x 80-100
Ab Wheel Roll Out
2 x 10 x BW
Edit: Hex head DB carries for grip work
5 trips ~100’ per trip x 20lb DBs
Wanted to get caught back up with my normal programming days, although that’s probably stupid, as I’m better rested Monday than I am Friday…so that’s kinda stupid of me, I guess. But anywho, going to do my deadlift FSL/SSL tomorrow with squats.
A decent day, been up since about 2am due to EMS calls, but sleep wasn’t the deciding factor here, felt surprisingly good, in fact. The first 12 reps at 405 were pretty quick, I think, the last 3 were much slower, but watching the video, I think that the speed was there for another 1…once again, just can’t get over that mental hump of, “Man, I’m done.” and push for another, get into that ‘Deep Water,’ as it were.
Weight is surprisingly good, I ate damn near a pan of Kodiak Cake Brownies last night and this morning
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ho boy what a workout.
I would have been shot after that 15 rep DL, but you just kept going.
Quality.
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7/16/19
Weight: 205.6
ME Squat Day
SSB Box (at parallel)
5 x 135
5 x 225
3 x 275
1 x 315
1 x 365 (fast)
1 x 385 (fast)
1 x 405 (less fast)
0 x 425
4 x 5 x 275 (speedy like)
Superset:
Close Stance SSB Box
2 x 10 x 185
Banded RDL
3 x 15 x Green
Seated Good Morning from pins
2 x 5 x 225
Calves
5 x 8-15 x 75-100
Leg Extension
5 x 8-15 x 100-180
Leg Curl
5 x 8-15 x 60-120
First squat day in a long time that I feel like I actually got something out of it, definitely helped the ego, ha. Came in just wanting to strain under some weight, accomplished that. Possibly could have ridden the 425 out as a good morning, ha, but don’t want to bust my lower back up and compromise my deadlifts at the moment. The 405 was heavy, and a bit of a grind right off the box, but it felt good. Current max for SSB is probably around 350-365? Felt good to have over 400 on my back.
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Awesome work on the DL AMRAP set dude, I’d agree you absolutely had 1-2 more in you. No worries though, just a goal to beat for the next time.
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Yeah, working on getting over that shit, ha. I always think, “Man, I am 100% gassed right now.” Go back, watch the video and it shows that with a little testicular fortitude I could get another one or two.
Obviously the solution is to simply stop filming
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Did you pull that set beltless? Hell of a job dude.
Ha, not quite that beefy! Straps and a belt, I wear my belt under my shirt, although I’m gonna take it as a compliment that I’m not so fat as to make the belt stick out
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7/17/19
Weight: 205.0
Conditioning/Active Recovery
15-20 minutes hard sled work
Rows, Drags, Pushes/Sprints
I-Y-T Raises - 40 Total
Pull Ups - 20 Total
Push Ups - 60 Total
Banded Tris - 60 Total
BPA - 60 Total
Various combos of all of those movements.
Was tired for sure, yesterday took a bit out of me, love it. Isolated my hamstrings yesterday more than I normally do, and I definitely feel them today, which is also very good, ha.
Weight is good, starting to ‘feel’ like I’m 205 now.
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7/18/19
Weight: 204.0
OHP/Shoulders
Standing OHP
2 x 5 x 135
3 x 155
CGBP
10 x 135
8 x 185
3 x 205
3 x 225
3 x 245
1 x 265
1 x 285
1 x 300
5 x 225
3 x 12 x 135
The rest was just shoulder and tricep volume/pump work, nothing too wild. Feel like I’ve been beat with a bag of hammers this week, christ almighty. Got into the meat of the overhead stuff and it just hurt, not in my joints or anything, everything felt overly heavy and just…wrong, so I got a bit in, and moved onto the close grip work (~4" inside of my normal grip, edge of the knurling is between my pointer and middle fingers) this moved really well today, 285 was pretty quick, and 300 was right at the top end, it slowed down, but there was never any doubt, pretty happy with it. All the accessory stuff for shoulders felt pretty good, just the overhead sucked, ah well.
Debating on pulling from the floor tomorrow, it’ll either be a pumpy full body or a full on DL session, but the wife and girls are headed out of town, so I’ll have all Saturday to do a DL session as well…decisions, decisions.
Weight is good and strength is pretty good (well…half good, squat and OHP are in the shitter, but bench and deadlift are strong, so…)
Edit: I’ve decided, scientifically of course, that if you max out on various things that you can officially be a ‘Max Effort Boi’ and completely justify going off program to max your shit
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