I found, for myself, this was the way to go after the leaders; hit low volume but heavy weights on the barbell, then some band or bodyweight work for my joints. After the anchor though, the deload needed to be super light with endurance-level reps. We seem to have similar training makeup, so this might be of benefit to you too.
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Yep, I think you’re right. I’ll use the PR set numbers to set TM’s for the next cycle and just do a light deload between programs. My back tweak last Friday had me scared and I shouldn’t be.
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12/11/2020 - 1000% Awesome L2 W3 D3
Slept in today so late afternoon lift instead of morning. Had a sub for lunch. Normal PWO routine except double shot of espresso instead of pre-workout.
Squat
45 x 5
135 x 5
225 x 5
305 - 5 x 5
Press
45 x 5
70 x 5
85 x 5
100 x 3
115 x 5
130 x 5
145 x 5
Assistance
SS w/squat
Ab wheel - 2 x 10
Pull up - 5
SS w/ press
Chin/pull up +25 - 5, 5
Chin up +30 - 5
Nordic hamstring curls - 2 x 10
Good morning - 95 lbs - 10
No SS
Chin up +45 - 5
Pull up +45 - 2
Push up - 30
Cardio
Overall it was a good workout despite me not feeling great today. Finding my balance on squats again. Top set on press was hard. Assistance was good, was especially happy with chin up weights. The cardio was really tough on my grip and low back but I enjoyed it. Chin video coming. Holy love handles, but I’m happy with how the rest of my back is looking.
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@Bagsy there’s the chins. Strangely no elbow pain today.
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I think you’re being a bit hard on yourself. They look fine
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12/12/2020 - Cardio Day
Did a 10-minute workout on the rower and the cheap foot rest broke. Got pissed and went for a run - first time ever with music.
2.78 miles total - longest run of my life without stopping and I actually really liked it. Coulda done more and I feel good.
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What is it with everyone pretending they like running suddenly? Are you guys trying to peer pressure me or something? Fuck 5G towers, this is the real conspiracy right here.
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I think we’re all getting over the bro-y fear that running will make our willies shrink and our balls fall off, as as it’s done in moderation. But yes, we are trying to peer pressure you 
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Has anyone here explicitly said that running is enjoyable though?
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This is something I never thought I would say, but I’m starting to actually like running. Maybe I was abducted by aliens and the probe they left in my hindquarters is making me want to run now…who knows.
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If I were to choose a physical endeavor for pure enjoyment, hiking would win over anything else every time.
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During post grad, I kept going back to my college campus to run at night. Some food stalls were still open at night and so I’d have some really nice warm snacks after my jog. Good times!
…oh the run itself? screw that… lol
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12/14/2020 - 7th Week Day 1
Up and moving at 4:30 AM, slept well and feeling good. Got my standing desk put together and it’s making a huge difference. Normal PWO routine except cleans IPO jumps.
Squat
45 x 5
135 x 5
225 x 3
315 x 3
365 x 1
380 x 1
Assistance
SS w/ squat
Ab wheel - 3 x 10
No SS
Chin/Pull ups - 12, 8, 5
Push Ups - 30
Wrist rolls - 10 lbs - floor to bar and back each direction x 3
Cardio
DB clean, squat, press - 25 lbs - 4 x 12 w/ 60 sec rest
Felt great, squat flew, assistance was good other than not getting as many reps as I’d hoped for on the first set of chins. Cardio was nice, looking forward to being coordinated enough to do it with decent weight and fat grips. Having a hell of a time typing after the wrist work, might make guitar practice later a bitch.
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BP - 152/80. Very happy with that considering I ate a shit ton of fried chicken, salt, and sweets at my grandparents’ yesterday. Add a lot of Christmas scheduling anxiety due to COVID and members of my family essentially daring it to get them sick, and I should be very high. I was also nervous to take my BP because I really hope it stays low enough to stay off meds. All in all, I’m OK with a reading like this.
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12/15/2020 - Cardio Day
2.92 mile run on roads and through a neighboring development. Took about 25 minutes, so under 10 min/mile which I’m happy about.
Edit: I’ve been doing these runs fasted because I cramp so easily and it doesn’t take much to send me into GI distress. Maybe it affects the pace of the run, but so far I don’t notice any real disadvantages to doing it.
Edit #2: It was below freezing today when I ran and my lungs seemed to hold up fine until I got back. Now I’m pretty wheezy and am thinking I need my puffer…or at least I should use it so that my wife doesn’t kill me for hacking all day…
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Amen to that! Christmas is really fraught with potential conflict this year.
But 2020 has been shitty all over, so why should the holidays not also be like that.
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Right? I’ve got people on one side that just refuse to do anything about the virus and are proudly defying everything science suggests, then seeing elderly family members who are at extreme risk. Ya know, because you’re supposed to risk the lives of others to prove conspiracy theories…
The other side of my family and my in-laws are really good about things because they’re in high risk groups and understand science.
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Thankfully my family is not quite that bad, more like indifferent and not believing it can hit them.
But how to arrange christmas eve (we are the hosts of the family dinner this year) with sensible precautions taken, knowing full well that whatever we do, will be cause of decidedly non-christmassy cheer - not to mention the real risk of somebody getting infected not being careful, gives me a damn headache.
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12/16/2020 - 7th Week Day 2
Up and moving, work meetings so lifting later. Normal PWO routine.
Deadlift
135 x 5
225 x 3
315 x 1
405 x 1
450 x 1
Assistance
SS w/ deadlift
Ab wheel - 3 x 10
SS w/ each other
TRX row - 2 x 15
Dips - 2 x 15
Cardio - 3 times through, 60 seconds rest, 55 lbs
Felt good, moved good, let’s go.
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