I mean, do you even lift, man?
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3/17/2020 - St. Paddy’s Bench Day
Up late, feel tired, chugged coffee, let’s fuck this pig. Normal PWO routine.
PR Set - 250 lbs x 7 - PR technically 8 but ass came up off the bench due to foot slippage
Circuit - 5 times through in 16:30
Plate raise - 25 lbs x 10
Chest-supported DB row - 45 lbs x 10
RFESS - 45 lbs x 10 reps/leg
I got a little too fucknuts and cavalier on the PR set and am DRAINED from it. But I set a pretty big lifetime PR, my best with 250 was 5 reps TNG and I got 7.25 paused. Knot in my back feels good, used more leg drive and it helped keep my arch and not let my upper back flatten out. Circuit flew, I’m finding that it should be an 80% effort to get through them. Anything more and ya burn out. Anything less and there’s no cardio effect at all.
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You’re making me want to run my assistance work in a circuit as well. Seems nice to be able to get through it in the 15-minute ballpark.
It is definitely nice, and adds to the badass factor by getting me some bit of cardio action while the weather here in balmy Ohio is shit. But I actually got through Pervertor quicker by doing all my assistance between sets of the main lift. Not the same cardio effect, but I got through my full workouts in 45-60 minutes despite doing a lot more work than I currently am.
Speaking of Pervertor, how was your experience with it? I was thinking of running it after SVR II. The rotating supplemental work, similar to SVR, seemed interesting.
I loved it. Great strength gains, pretty decent for size as well. I struggled going back to PR sets after not doing them during the Leader, though. Best thing that came out of it is that my form feels solid. I wanna move some heavier weight and push a little harder, so I’ll be doing Coffinworm next.
Nice, good to know. I ran a couple leaders of BBB FSL (which sucked) but same thing, all the sets made technique great great.
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3/19/2020 - Deadlift Day
Up late, normal PWO routine.
PR Set - 390 x 5
Circuit - 5 times through in 13 minutes
Incline DB bench - 55 lbs x 10
Inverted rows - BWT x 10
Spud Travelling suitcase carries - 70 lbs x 40 feet per side
I’m sitting a lot more working from home because I don’t have a standing desk and it’s showing in my posture and my back/hip lopsidedness. But I got my 5 reps and probably had 3-5 more in the tank. Again, not pushing deadlift for reps because it only leads to trouble. Next week will be a deload week, not a TM test because I’ll hit at least 5 reps on all my 1+ movements. I’ll be doing Coffinworm the week after and will start tightening up my diet by cutting out snacks and junk food for the most part. Probably currently 80/20 good vs bad and will go to 90/10.
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3/20/2020 - Press Day
Up on time, needed to quit being a lazy ass. Normal PWO routine, digging into a new 12-pound tub of maltodextrin too.
PR Set - 140 x 7 - PR
Circuit - 5 times through in 15 minutes
Dips - BWT x 10
BB curls - 45 lbs x 10
Ab wheel rollouts - 10
Very happy with the press today, I felt more stable in my technique and it made me feel a lot stronger. As expected, I hit at least 5 reps on all my 1+ days, so next week will be either a TM x 1 or 45-55-65 for 5 deload before Coffinworm the following week. My shirts don’t fit and neither do my pants, mostly in the thigh/ass but also in the waist. So I think operation put on some GD muscle was a success. Doing the planning to tighten food up this weekend and will giggity go for it on Monday.
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I haven’t figured out what PWO is until now…lol. What does it mean?
Pre workout, I’m just too lazy to type that everyday. Haha
LOL!! I’ve been seeing it in a lot of logs and I always initially think prisoner work out HAHA
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Except sometimes it means peri-workout, which insanely means both Pre, Intra and Post workout. I think.
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Embracing the curl life, eh?
Trying to, but damn am I weak with them. Haha
3/23/2020 - Squat/Bench Deload Day aka Ohio’s Lockdown Day
Work up to TM for 1 rep.
Squat: 400 x 1
Bench: 270 x 1
My back is still horribly lopsided from pushing deadlifts on Thursday. To say I’m frustrated with that is a fucking understatement. But the squat moved well despite being extremely quad-dominant in my body’s subconscious effort to keep pressure off of my back. Bench felt like a speed rep, so that was cool. Even my upper back feels weird from whatever I did Thursday. Oh well, hopefully some good rest and a shit-ton of protein will help.
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You’re crushing it man, awesome.
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Thanks man! It turns out I actually needed to force-feed to make progress, which kinda sucks, but at least I did it and it’s over with. I was telling my wife yesterday how I can’t wait to go back to my normal diet where I stop eating when I’m full. haha
Yeah, I mean…look at those sorry ass lifts.
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Happy with the lifts dude, but the fact that my spine goes through like 8 degrees of rotation from my hips to my shoulders is a liiiiiiiiiiiittle painful. haha
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