Works every time!
1 Like
I just realized that the difference in my training then vs a few years ago was my mindset. I tried 5/3/1 for a bit. I got to the point where I’d feel like I was failing if I didn’t set new E1RMs every week. I questioned the program.
You know what I did when I was 17? Nothing. If I failed to get more reps or use more weight on my final set then I just came back a few days later and tried again. I didn’t question anything. I didn’t know anything about training so I didn’t have any expectations.
Man, it seems like knowledge has become a limiting factor. No wonder the people of the past were jacked and strong. They didn’t know what was supposed to happen or why it happened - they just trained hard.
1 Like
IMHO you should look to find variations of movements that don’t hurt you and get stronger on them. Do what you did when you were 17, you just said it worked fine.
For example:
Deadlift: seated good mornings // max chin-ups for reps (you can also add weight to the chins and progress it like a main movement)
- if you can trap bar deadlift from the high handles without pain, do these as the main movement and hit the seated GMs as supplemental work (the chin-ups still make great assistance work, I can do 20 in one set. These will build your back and your pull once you get back to training it).
Bench: you can do these, just bench or floor press (mine used to suck, now I can floor press BW x 15, which is just approaching decent territory 
)
OHP: try to beat the number of pushups you can do in a row (my best is 75 with a little more in the tank), follow it up with a shit-ton of tricep work (I use Band Tricep Extensions).
- also, build the upper back with face pulls and band pull aparts (this will help your shoulders as well)
My overhead press is pretty good and it used to fucking suck.
Squat: fuck it, if you can’t do it with your hips/shoulders don’t worry about it, simply add another deadlift day and prosper.
- if you can do it, something that would be easier on your shoulders/knees/hips is Yoke Bar/SSB Squats to a parallel box. You don’t even have to train these heavy, just do a lot of reps and fatigue yourself with extra work sets beforehand so light weight feels heavy (knees/hips stay fresher when the weight stays lighter).
Up calories to 3000 per day, slow bulk to 220, fill out that weight class, and prosper. Lean out whenever you want - you, being as tall as you are, can afford to fill out a higher weight class and then cut from there. Build and then lean out, I’m sure you won’t be disappointed with the results. You might even throw on another few pounds of muscle.
Or, you can stay at 205 and still get strong as fuck while adding muscle. Your choice, man. Depends on how big vs how defined you wanna be. Just remember to adjust volume in accordance with calories.
PS: the only light dudes that can pull big relative to their BW are the dudes who are good at chin-ups. You’ll never see a 165 pound guy who can’t do 10 chin-ups pulling anything over a hitched, catbacked 315.
1 Like
@Frank_C what do you think about what I’ve said?
Log update: depressive symptoms are honestly getting worse. But, when my head clears up for a few minutes each day I recognize the need to work harder in order to get where I need to go in life; and I’m thankful for having that sense of direction. I’m probably gonna be sent to a psych, I lied to my therapist when I said I didn’t ever attempt suicide. I tried to hang myself with a belt once but I decided not to follow through with it right before I passed out. Luckily I didn’t use a chair or I would have died. I don’t wanna think there’s something wrong with me but I think there’s something wrong with me…maybe meds will help me stay focused on the rest of my life (SAT prep, extracurricular, training, maintaining friendships) while dealing with my current situation in the healthiest way possible.
I find myself more and more tempted to start smoking again and turn to drugs/alcohol in the process of just giving up and eventually ODing on something, but I’ve stayed strong so far. Hopefully I can hang on until I figure out how to cope.
I finally had to get off my rear and start doing stuff so I had to put the phone down for a bit.
I’m basically doing this now but with four training days instead of three and in doing different rep schemes. The guiding principle of muscle failure is still there though.
I will probably deadlift audible someday. I’m not sure how I’ll program it though. The limiting factor for squats and deads right now is that my left quad is weaker than the right. It’s messed my mechanics and I shift side to side during the movement. They’re out until I can fix that.
Bench will probably be DB Bench when I return from shoulder surgery in the fall. I’ll get back to using those 100s.
75 push ups? I’m probably good for 30-35. The only way to get better seems to be AMRAP sets over and over.
It wouldn’t hurt me to do these on chest day, but lately my triceps have been limiting some pressing movements so I’ve opted for fly’s.
My plan is maintenance for awhile. 220 will be my absolute ceiling in the future. Once I hit that weight then it’ll be time to cut.
1 Like
I’d still do seated Good Mornings as supplemental work - no reason not to reap the benefits of training your lower back when this exercise doesn’t involve your quads!! Besides, it’ll build strength in the most crucial portion of the body involved in the deadlift once you get your mechanics fixed. I’d rather have weak quads and strong hamstrings/lower back than simply have weak quads.
Oh, I wasn’t aware you’re scheduled for surgery soon. Fuck benching, but if you can progress on AMRAP pushups do that. You have a lot of room to grow there. I’ve been doing push-ups for years, that’s why I can do 75 at a clip. It’s helped my floor press and press tremendously, even though I haven’t been able to gain any weight I’ve still been progressing them steadily.
Why not do both? Your recovery can certainly be adjusted to account for it. My personal favorite is a 10 minute AMRAP Pushups Finisher (taken from Wendler). My best is 160 reps after a heavy pressing workout. You can also do weighted pushups and progress them if they don’t aggravate your shoulders. Dips are a possibility, but you could fuck something up there. Those may be risky.
Sounds like a fucking plan, dude.
1 Like
Another Log Update: I was mandated to see a psych by my therapist. This is entirely against my will, I just want to die. But, I have to see one or else I will end up dead. Existing is not fun, and I know I am losing the battle with my head. All of me wants to let my head win, and I guess whatever part of me is halfway normal is making me reach out and say something. I guess that’s a good thing, because if I was 100% fucked up I’d have been gone without a word.
1 Like
Just sharing, not preaching.
I’m a Christian. I believe in Heaven and Hell. Based on that I don’t think your suffering will end if you die and you don’t believe in Christ as your savior.
That’s a personal belief of mine. You may not believe what I do but you definitely need to keep hanging on.
Also, I never want to kill myself quite as badly as when my mother acts caring and compassionate because I know it’s all fake. The urges are strong.
@Frank_C I respect your beliefs as a Christian. However, I don’t believe in God. I’ve grappled with the issue for years, and I’ve studied the Bible.
I see no reason to hang on, because I know I’m incapable of true love and expressing the emotions that make us human. Family means nothing, and nothing means anything. Promises can always be broken. Life is meaningless. It kills me to know I have nobody. Therefore, I can and will be replaced.
My church streams every service online and you can watch old sermons/series.
Don’t view it as church; view it as another podcast. Check it out sometime if you’re bored. Christian or not, you can still learn some good stuff.
@Frank_C thanks for the suggestion.
————————————————
Floor Press
45 x 2 x 5
95, 125, 145 x 5
165 x 12
https://www.instagram.com/p/Bxw0z0AAbqD/?igshid=o6b7kqsimjlz
1 x 100 Band PA
4 x 25 FP
RE Push-up:
3 x AMRAP: 80 (PR), 35, 36
Not sleeping well and came into this session shitting myself. Had a doctor’s appointment yesterday, apparently I’m 5’8”; 160 pounds fully clothed. Now all the manlet memes apply to me. 
5 Likes
You remember what I mentioned about the light at the end of the tunnel? I’ll be honest, that’s where I found it too.
The plus side of suddenly finding out you’re shorter than you expected is it means you’re now denser than you originally thought. I went from 5’10 to 5’9 and it made me much more jacked.
And now, with the yoke in my life, I’m well on my way to 5’8.
4 Likes
We should catch a (Monster Energy) drink sometime.
I’m always down for some uppers. Let me know if you pass through Nebraska.
1 Like
I’ll pass through Nevada on the way up. I heard the best amphetamines come from Vegas. I’ll be finding out shortly.
Man, I bet they have Monsters AND Rockstars…
1 Like
Do these energy drinks save as much time as meth? I mean, just think of it - no time wasted on eating/drinking, personal hygiene, using the bathroom, or sleeping. We could train for two days straight, set some huge PRs, and get a free hospital bed for a few nights after we start pissing blood.
I prefer to do this the natural way: high rep deads.
1 Like