Dodgin’ Dadbods: Fortitude Training

Training Training Logs
3490

I tend to gravitate to the set-up @garagerocker13 posted, but still feel like upper body could do a bit more as it recovers much faster for me. @dagill2 @simo74 I want to say JW wrote about doing lunges in place of the bilateral 5x10 work if your back was an issue.

I like how with the 531 forever stuff, you can get full body lift in while still focusing on one lift/day. I have not tried it yet, but have been itching to break the hardgainer into two days a week:

Monday
Squat (wk1)/dead (wk2)
50-100 ppl

Thursday
Bench/press
50-100 pp
Sled work

Other notable mentions are the 531 DC challenge.

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3491

I forgot that, fantastic call for @flappinit

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3492

Would love to hear a review from you if you break hardgainer into 2x/WK. Great suggestions man :metal:

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3493

@dagill2 I had as well & sort of serendipitously stumbled across it the other day. Really liked it when I ran it all those years ago.

@garagerocker13 will do! I ran it as a 3 day comp prep a while back, but even then had to go minimum on the assistance work. 2x/week should allow for the assistance to really get pushed hard!

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3494

Shiiiit. Forgot Coffinworm. It would absolutely kick ass twice a week because you’re doing two lifts per day. I set lifetime PR’s with it 3 days per week with shitty nutrition and sleep. Didn’t get violently too fat either.

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3495

A seriously heartfelt thanks to @TX_iron @dagill2 @simo74 @garagerocker13 for your time and suggestions, going to process this and throw something together.

Had another 1.5 hour boxing session today - over the 3 hours total I’ve had he’s given me enough things to work on for several months with no further instruction - just going to try to go slow with the technique stuff to not reinforce any bad habits and hammer the conditioning.

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3496

Late to the party but I did about a year of 2x a week on 531 - same set up as others deads with ohp and squats with bench. Just did vanilla 531 (AMRAP on top sets every week) and assistance just worked on perceived weaknesses (all of me is the honest answer there no real specificity needed, I’d probably revolve this more around chins, rows and dips nowadays)

I still made steady progress and enjoyed every session, plus you seldom need to deload on 2x a week, if ever.

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3497

Wanted to wait until I was back at a computer to reply to you - my phone is clinging to life these days and long strings of text are quite taxing on it haha.

Good on you for wanting to make the change dude. My GF is an NP in a primary care setting. Can definitely make a difference in peoples lives with that gig.

I asked about your location because I took a quick glance at my company’s job openings in VA and the only one that isn’t a senior position is supporting an account in Lynchburg. It’s a medical device company, and they treat their employees very well. Big on hiring vets too. I don’t want to come off like a recruiter so I’ll cut it short there haha, but I’d be happy to give you more specifics if it’s of interest.

3498

I’m not married to my company obviously, it’s just scarce to find comparable pay without a college degree, but I am all ears and I appreciate it as well. I can drop my email in my bio real quick if you want to pass on some info.

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3499

Can do, throw it up and I’ll shoot it over (probably tomorrow).

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3500

Looking forward to seeing which 531 2x/week program you pick. My favorites of the ones I’ve done are probably 531 RP (the T-Nation version which is 2x/week compared to the book version) and the first two stretches of Beyond 531 (1.1 and 1.2, I think) done 2x/week instead of 3x. The former is a little more BB-friendly. The latter more athlete-friendly.

3501

Cool, it’s up.

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3502

Just sent some info your way if you want to take it down.

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3503

Yesterday:

Deep Water Beginner: Week 5, Day 1

Deadlifts
250 3x10

Squats
190 10x10 definitely not an easy feeling day for whatever reason, ouch, gasp, wheeze.

Lunges
85 3x10

Ab circuit

Today is the back day. Gonna finish it with some boxing work after the Ab circuit.

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3504

Deep Water Beginner: Week 5, Day 2

Pullups
4xfailure

Did chest-supported rows to save my lower back for the clean pulls today - lower back was not feeling right, new desk job has it’s downsides. Did 3 plates for 4x10.

Clean Pulls
205 3x10

Boxing Conditioning Routine - Shadowboxing/abs

1 2body - 2min
plank 45sec

2 3 - 2min
v-sit hold hands down no hands 45 sec

1 2 duck right - 2min
kneeling plank 30 sec full plank 30 sec

2 3 2 1 - 2min
v sit crunch (opposite leg and arm) 10 per side

1 1 1 6 - 2min
16 deadbugs

1 2 3body - 2min
plank 45sec
without knees touching go to pushup x10

So this was 2 minute rounds shadowboxing, bobbing/weaving/ducking whatever, but I just do the combination listed, and the break is the core exercise beneath. Finishes with a measly 10 pushups, which, after all that and the plank are kind of brutal, haha. The 1 2 duck and the 4 punch combos really murder you if you keep it going.

Finished with a couple rounds of heavy bag work, and then did a giant circuit of rope crunches/hanging leg raises/decline bench situps all to failure.

This looks like a lot on paper, but the boxing took ~20-25 minutes, workout took 40-45 minutes, and the abs took 15 minutes, so it was under an hour and a half. I’m smoked though. Took Alfie for a mile walk after.

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3505

Deep Water Beginner: Week 5, Day 3

OHP
135 7x10 almost had it, but the 10th rep of the 7th set was the ultimate grinder and then I did 125 3x10

Lateral Raises
3x10

Curls
95 5x10

Ab circuit

Want to milk all I can before I transition to lower frequency and volume. Felt strong today so I tried my last hand at 135 for all 10 sets. The strength is not yet there for that, or the endurance, perhaps. I’m sitting comfortably at 225 now, 5 lbs down. Meals have become pretty low carb as I try to shed some weight.

image
image2448×3264 1.68 MB

6 fried eggs, and beef chili with black beans, chili beans, corn, tomatoes, onions, peppers, garlic. Cheese on top. Been a lot of chicken lentil curry too. I’m aiming to drop 10 lbs in the next month, and then reassess.

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3506

There you go with the food porn again. Damn.

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3507

Also, nice lifting, etcetera, etc.

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3508

Flap, just caught up on your log. You are choosing wisely and proactively.
I did about 6 years of school after the navy with a full time job and kids. I don’t regret any of it, it set me up for a better life.
Doesn’t matter so much what you do, so long as you’re working to improve your situation.

Backing away from more DW looks like a sign of real strength, strength over ego. Long term thinking. Best of luck to you!

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3509

How long have you been boxing (or training for it)?
I never have the patience to type out rounds in detail haha.

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