Mine ended up staying viral. I hacked and coughed and gunked for four weeks, but it did go away on its own.
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Yeah, next week is 65-95 DBs, 12-10-8-6, not sure if I’ll finish it this time. I can push the 100s for a few reps if I’m not doing a failure set of OHP and 3 tough supersets beforehand. But I’m hoping I’m on the upswing from this sickness and that’ll give me the boost I need!
Incline Bench
200 3x5^
Cable Row
13 on the stack x12^, 7 on the stack x20
Crossovers and pull-ups superset, with some dropsets in there
Lateral raises up the DB rack up to the 35s and then drop setting all the way back down to the 5s with max sets
Very little time today, so may have to hit bis and tris tomorrow, possibly with some shoulders. We’ll see.
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Definitely enjoying eating to fuel this strength/size gain period. 1 scoop of protein in water before the gym, 2 scoops with banana and peanut butter afterwards, one hour later, 6 eggs with a corn/bean/bacon/quinoa chowder on top. Healthy amount of sriracha, which was great until I got a big drop of sriracha right down the wrong tube and coughed my brains out for 5 minutes.
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Plans for 2020:
Hit a 315 front squat
Hit a 245 incline bench
Rep the 100 lb DBs on incline for 10 reps (very achievable)
10 Pullups with 2 plates hanging from me (+90)
Hit a 225 seated BB OHP
Place top 3 in my category in a triathlon (have only won a biathlon swim/run)
Possibly run a half marathon, haven’t decided
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Was able to quickly hit arms before work
BB curl, slow ecc 50, 60, 70x12, 80x9
Preacher curl 45x12, 70x12, 70x9, 45x10
Skulls 60x12, 70x12, 80x12, 80x10
Tri rope 3x12
One arm cable preachers 3x12
Band tri ext 1x100
The swoleness was real.
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Ugh, went to the gym to squat but my wife had taken my gym backpack out of the trunk to put the recyclables in, and so my belt and squat shoes were at home. Honestly not complaining about not squatting much, but I didn’t know what to do, so I hit shoulders and then left because we had some last minute food shopping to do, and I wanted to make a crock pot full of food for tonight so I could focus on the preparation of tomorrow’s dinner without having two things going on the stove.
Seated BB OHP
95x5
135x5
165x3
185x3 PR
135x15
Cable Laterals, 4 sets of 12 each arm, dropset on the last set
Side lying laterals, 3 sets of 12 each arm
Bent over laterals 2 sets of 10
100 band pullaparts
That’s it. 185 was not hard. The third rep was a little slow, mostly because I’m not used to it, but it was fun to do, and now I’m back to my regular progression, shooting for 150x12 before I go up. I’ll throw in a heavy triple at 190 in the upcoming weeks.
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I like your goals. I need to do something similar, particularly the “event” ones. I don’t think I’m interested in a triathlon, but the concept of a race or something is appealing.
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Merry Christmas to you and yours, brother
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Thanks man! The same to you, appreciate the wishes.
This fucking sickness is killing me. My back hurts from coughing all the time. Went to the gym to do front squats, I was only supposed to work up to a set of 5 at 215 and a backoff set of 150 for 20, and I got to 185 and my back just felt like mush. Couldn’t get tension in my glutes, was folding over in the hole, no power at all. Ended up scrapping legs and doing a back day, so will have to just do chest when I go in tomorrow. I can’t breathe properly, coughing up all this nasty shit all the time, and of course I had been making a steady easy run of adding weight to my front squats and now I feel like just scrapping the whole damn thing with this horrible lower back pain I’m feeling now. Anyway, just me boo-hooing some. Managed to get a bunch of weighted pull-ups, rows, and curls in before I had to go, but it was disappointing. I’ll get it back tomorrow.
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Man, I’ve had a headache, sore throat, and drainage for three days and I’m going to the doctor this morning. How long are you going to ride the struggle bus?
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Rest up!
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Gotta day I agree wholeheartedly with you Iron, in the other thread, but it is what it is.
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If someone didn’t want to breach their privacy and post pictures, I’d understand and respect that. But constantly promising pictures and videos means one of two things are happening:
- A guy with elite numbers who was lifting virtually nothing a couple years ago is holding off posting pictures for some unknown reason despite promising them for years
- Someone on the internet is embellishing numbers and balking on proving it
Now, is it possible it’s option 1? Sure! He’s a positive, nice guy, and I’d like to think he’s just being cautious. But this is the internet, and after 20+ years of being on it, I’m a hopeless skeptic. That and the fact that like 20 people started doing a beginner program written by somebody that they have no proof even exists is strange to me. Anyways, that’s all that can be said about it. Moving on.
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Chest day! Couldn’t do upper after doing back yesterday, so just did a nice chest day.
Incline Bench
worked up to a triple at 225, was smooth. Had a rep or two in the tank.
Finished with 205x10, which is a PR, and my bodyweight x10 on incline. I’ll take it. Slow eccentrics on all these lifts too.
Incline DBs
75s x10
85s x10
95s x6
60s x18
Cable crossovers
3 slow sets of 12
Skulls
4 sets of 10
bent over tricep extensions 3 sets of 15, heavy enough weight that last 4 reps were a struggle, last set was rest-paused because I started to fail at 8 reps.
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This is hopelessly cryptic man.
Edit: I get it. And I’ve been sceptical for a while, just never had a reason to challenge really. Guy does more good than harm in my (un asked for) opinion.
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You can assume I’m always looking for your opinion. I agree, too.
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I have a bad habit of giving my opinion, asked for or not.
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