If you sumo correctly then there’s very little stress on the low back because the hips are so much closer to the bar - shorter moment arm - less torque pulling you forward.
12/24/2020 - Cardio Day
1.5 mile weight vest walk. Trying to build the most important muscle of all - grit - by doing this in freezing rain, 20 MPH winds, and 30 degree weather while wearing shorts and a sweatshirt.
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I see you are a man of culture as well. Lol. Killswitch Engage’s cover of that sounds really nice too.
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They were my last concert before COVID and blew my mind. Trying to sing and play their version of Holy Diver in my last band was a bit… difficult…
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I imagine the instruments to be doable…I guess the hard part is finding the right vocalist lol
Depending on the day I can be the right one 
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Would love to hear that! Lol
Happy Christmas dude
Back atcha man, hope all’s well!
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12/25/2020 - Cardio Day
I woke up late and my back is being a dick so I’m pushing my workout to tomorrow. I shoveled snow for about 20 minutes and am calling that cardio. We got a magical 8-10" of snow overnight 
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In-laws got me a 2" x 30’ battle rope for Christmas. Hard cardio that doesn’t tax my low back FTW. 
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12/26/2020 - 1000% Awesome A1W1D3
Stayed at my in-laws last night and had biscuits and gravy for breakfast before coming home to lift. Normal PWO routine otherwise.
Squat
45 x 5
135 x 5
225 x 5
255 - 5 x 5
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 9
145 x 1
160 x 1
Assistance
SS w/press
Chin/pull ups - 10 x 5
DB curls - 15 lbs - 5 x 10
SS w/each other
Banded triceps pressdowns - 4 x 25
Alternating:
Good mornings - 135 lbs - 3 x 10
Hanging leg lifts - 2 x 10
Cardio
10 minute tabata battle ropes…fuck me running
Today was a really great workout other than press being weird. Bad side-to-side balance, sore left elbow, and overactive right trap. Still moved decent weight though. Squats were really fast, assistance felt good. My first cardio with the battle ropes was a religious experience and my lungs and shoulders are on fire still
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Update: just now able to eat. That rope work absolutely kicked my ass.
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I love battle ropes…sounds like a great gift
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Yep, they asked what I needed and I couldn’t think of anything. Been wanting these for years so I thought it’d be a good Christmas idea… I was right 
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12/28/2020 - 1000% Awesome A1W2D1
Up and moving, absolute dogshit sleep last night. I caffeinated myself paranoid yesterday for no reason and my cats woke me up in a panic twice. Normal PWO routine.
Squat
45 x 5
155 x 5
195 x 5
235 x 3
275 x 3
310 x 3
350 x 7 or 8 - don’t remember…
390 x 1
430 x 1
Press
45 x 5
95 x 5
110 - 5 x 5
Assistance
SS w/squat
Ab wheel - 5 x 10
SS w/press
Chin/pull up - 13,4,6,7,8,7,7
SS w/ each other
Push up - 20,20,10
Banded rows - 10,10,10
Cardio
10 minute tabata battle ropes
Stance was too wide on my PR set for squats, but still did ok. 430 was the fastest rep of the whole day for me so I’m really happy with that. Low back has been tender lately but was rock solid today. Press was good, really focused on stability and owning the weight. Ab wheels were easier than ever, chins were a bitch, push ups were harder than expected. Cardio was awesome.
As is consistently true for me with little sleep, my reps were lower than expected but my 1 rep strength and speed were better than expected.
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I’m thinking my next program will be Pervertor. I was toying with SVR II but Pervertor really kicked ass for me the last time I did it. I think I’m doing the T-Ransformation challenge, so need something that does well for physique in addition to keeping strength.
Tentative plan for now through June, subject to change indefinitely:
Pervertor → Triumvirate → Widowmaker Circuits
Build a good base with volume and then kick up the intensity to finish out the challenge. I’d like to keep leaning out through Pervertor and then work on gaining without fattening too hard.
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Join me dude! We can alternate pushing each other around on wheelchairs after squat day.
Did you do the transformation challenge last year?
Hell yeah! I miss the soreness that comes with that kinda volume. I won’t like it when I’m balls deep in it though. Haha
Nope, never done a physique challenge in my life. Figure it’s the best way to hold myself accountable to my health.
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Awesome man, glad you are going for it. Lots of great competition this year!
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