People say I even walk weird, like I have a stick up my ass. So the fact that I have to run weird really isn’t a shock. Haha
Usually I rest until I can almost carry on a conversation. Not quite complete recovery.
3/26/2021 - Pervertor L1W2D2
Bench
45 x 5
95 x 5
120 x 5
145 x 3
170 x 5
195 x 5
220 x 10
195 - 5 x 5
Assistance - giant set
DB row - 65 lbs - 3 x 20
BSS - 25 lbs - 3 x 20 per side
DB “plate” raise - 15 lbs - 1 x 50
Bench was rough until I went to a bit wider and more of a bulldog grip during the 5 x 5. Then it flew and felt natural. Noted. Assistance was awful, I’m really bad at higher rep stuff. So I should probably do it more.
3 Likes
Spent a little bit here catching up on 2021. Some nice PR’s in here. I was psyched at the 10 min tabata battle ropes - seems like those died down a bit in the past couple months, but they’re brutal. I see people grabbing the battle ropes in the gym and just flopping them around like limp noodles a bit, and I want to leg sweep them and show them that if you really sit down in that athletic stance and whip those motherfuckers it’s like sprinting for your upper body. Honestly makes me feel nauseous like nothing else after a few rounds. I’d say you “reminded” me to get back into them, but I think it’s a subconscious choice not to do them, since pretty much anything else is easier. Gotta fix that.
2 Likes
Thanks man! Yeah, battle ropes kick ass when it’s cold outside. I just decided to focus on running as a way to get myself outside more while I can. Come winter I’ll be back on them twice a week at least. I noticed a big grip strength improvement too which makes sense but still surprised me. The “regular” gym people that do them always make me laugh too. It’s almost like they’re using them to avoid real work.
1 Like
3/29/2021 - Pervertor A1W2D3
Deadlift
165 x 5
210 x 5
255 x 5
300 x 5
345 x 5
390 x 7
345 - 5 x 5
Assistance
SS w/ 5 x 5 work
Ab wheel - 5 x 10
SS w/ each other
Dips - 20, 15, 20
Band pull apart - 50, 30, 20
Overall a pretty pedestrian session today. Didn’t have the focus or motivation I needed and am stressed about work. But I got 'er done. I did enjoy pushing dips harder and controlling the reps more, though, so will keep doing that. Chiropractor later today.
4 Likes
Pervertor A1W2D4
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 9
115 - 5 x 5
SS w/press
Chin/pull up - 10 x 5
SS w/each other
RDL - 135 lbs - 5 x 10
Upright row - 65 lbs - 20, 20, 15, 15, 15
No SS
BB curl - 45 lbs - 1 x 15 at a 1-1-3-1 tempo
I feel super weak overhead for some reason and am not super thrilled about it. Playing with grip widths and types (bulldog, regular, thumbless) to see if I can feel less like I’m giving a Martian a handjob, but to not much avail. Oh well, next cycle will hopefully help with that. Assistance was good, RDL was much better than good mornings. Kept weight light at first, will likely go to 5 x 20 next week.
6 Likes
4/3/2021 - Pervertor A1W3D1
My wife and I got the Moderna shot on Thursday and it left me slightly nauseous and pretty tired for the rest of the day and most of Friday. Woke up today feeling like a million bucks and am really relieved that we were able to get it so quickly.
45 x 5
175 x 5
215 x 5
255 x 3
295 x 5
330 x 3
370 x 7
410 x 1
295 - 5 x 5
Assistance - giant set
Hanging leg lifts - 20, 15, 15
Push ups - 3 x 20
BB curls - 45 lbs - 20, 15, 15
This was my first good squat session in a couple months. My body is likely getting used to the running now. Reps all moved well and I felt strong, like I could fight the weight. 370 x 7 is close to, if not a PR, so I’m happy with it. Assistance felt good until my abs cramped between sets, that’s 30 seconds of my life I’ll never get back…
5 Likes
First dose?
I’ve never had an ab cramp, but that sounds pretty painful.
1 Like
They’re absolutely horrendous. 0/10, never recommend.
4 Likes
Yep, first dose. I wouldn’t say we felt awful, but we didn’t have our usual energy and my stomach was just off. I saw you got your first dose too, how did it treat you? We’re already planning a trip to Iceland since we know we’ll be able to go, super excited to get back to traveling.
And yes, ab cramps are awful. They’re so hard to get rid of because you feel like you’re ripping your innards out trying to straighten your torso 
That’s interesting that the first dose made you feel that off. My arm is sore as expected, which started a few hours afterwards. I felt pretty tired last night, but that could definitely be from life more than the vaccine. Hopefully the second dose isn’t too terrible for you both.
Nice, that’s exciting. It seems like Iceland is the most welcoming to American tourists for now. You should definitely share photos.
And I’m someone who thinks foot cramps are The End 
2 Likes
4/5/2021 - Pervertor A1W3D2
Bench
45 x 5
120 x 5
145 x 5
170 x 3
195 x 5
220 x 3
245 x 7
270 x 1
195 - 5 x 5
Assistance
SS w/ bench 5 x 5
DB row - 65 lbs - 3 x 20
Band pull apart - 2 x 20
SS w/ each other
BSS - 30 lbs - 3 x 20
DB “plate” raise - 15 lbs - 1 x 50; 30 lbs - 1 x 15; DB lateral raise - 12 lbs - 1 x 20
I widened my bench grip out to ring fingers on the rings and everything just clicks and feels way better. I’m not fighting my body and feel way stronger. Chesticles are getting much more work too. Assistance was good, fuck the high reps but apparently I need them.
3 Likes
4/6/2021 - Cardio Day
Ran with the devil - 4 x 400m in 11 minutes
3 Likes
Also, thought long and hard about what I wanna do next. I’m feeling burnt out on 5/3/1 with a lot of supplemental work, so I’m going plain vanilla 5/3/1 (either Triumvirate or the one in Forever) with PR sets and am gonna bro the hell out on assistance. I’d love to see some arm, calf, shoulder, pec, and hamstring growth to go along with my quads, core and back.
Probably gonna go simple and give it a 2-day-per week minimum on both lifting and cardio, while targeting 3 days of lifting as an ideal. Food will be at or just below maintenance, hoping to fill out a bit while dropping/maintaining fat to finish out the T-ransformation challenge.
4 Likes
4/7/2021 - Pervertor A1W3D3
Deadlift
210 x 5
255 x 5
300 x 3
345 x 5
390 x 3
435 x 5
345 - 5 x 5
Assistance
SS w/ 5 x 5
Ab wheel - 5 x 10
SS w/ each other
Dips - 25, 15, 15
Hammer curl - 15 lb DB x 10; 25 lb plate x 10; 25 lb DB x 10; 35 lb DB x 6; 12 lb DB x 20
Band pull apart x 40
Weird session today. Deadlift felt light and fast until 435, then nothing felt right. FSL felt so bad on the first set that I just switched over to conventional to finish it out. Assistance felt good though, trying to build the arms of a lifter and may be making slow progress.
I have been noticing that lifts where I perform poorly through the leader tend to have more successful anchor phases, and vice-versa. Dafuq?
4 Likes
4/12/2021 - Pervertor A1W3D4
Press
45 x 5
45 x 5
70 x 5
85 x 5
100 x 3
115 x 5
130 x 3
145 x 6
160 x 1
175 x 1 - ties PR
115 - 5 x 5
Assistance - SS w/ press
Chin/pull up - 14 x 5
SS w/ each other
Snatch grip RDL - 135 lbs - 3 x 20
Upright row - 65 lbs - 3 x 20
Hammer curl - 25 lbs - 3 x 10
Overall, great session today. Bulldog grip with the crease of my thumb at the edge of the knurling is where I feel strong, coordinated, and comfortable. 175 ties a PR but was a definite effort PR, the rep was much smoother than it ever has been. I feel like I could pull off a bodyweight press by the end of the year. Assistance was good, going to snatch grip was a good idea to protect my back and get more work for my grip. Forearms are on fire.
4 Likes
How much are you weighing these days? That would be a huge milestone.
I’m hovering right around 200 lbs, maybe a little heavier today because I ate a little more freely this weekend. Ideally I’d like to press 200 @ 200 lbs. Will probably try to improve body comp through the summer and maintain/lose a tiny bit of weight. Starting in October or so it’s fucking on though, I’m gonna push to gain some weight and hope to hit 220 by March of next year.
Yessssss!
Push these two with intensity and control, and buddy, your upper back/delts are gonna explode.
2 Likes
That’s the plan, my shirts are starting to fit even more fucked up so I think at least the upright rows are working. Just started with the snatch grip RDL’s, but there was a serious pump back there today. Low back is holding up well too finally.
1 Like