Best of luck.
Eh, I’m not smart enough to avoid the gym. Besides, I’d miss you all too much. Just gonna sub in movements that don’t feel like shit. Back is feeling a bit better, but I also haven’t slept or eaten in two days because I’m fighting withdrawals right now. Hoping the stomach issues go away, they have been improving even though I’ve been withdrawing.
Current BW: 175 and not fucking moving
I’m thinking, as of right now:
- Trap Bar Deadlift
- Seated Dumbbell Shoulder Press
- Leg Press (plate-loaded)
- Kroc Row
- Chin-ups
- Sled work
Setup could go something like:
Day 1
- 5/3/1 Trap Bar Deadlift
- Leg Press 5 x 10
- Bicep Curls 5 x 10
Day 2
- 5/3/1 Seated DB Shoulder Press
- Kroc Row
- Chin-ups 5 x 10 (I’m skinny again, don’t worry)
Day 3
- Sled work
- Bag work
Training Maxes (85%)
Trap Bar DL: 460
(I know nothing else)
Idk. Somehow, I think I’m good enough at this weightlifting business to program my own shit (even though I probably will end up cutting a lot of accessory work from this because I lack the energy to see it through), but I guess it’s a start. Who knows? Please critique, I probably fucked this up somehow.
@T3hPwnisher I call upon you once again to give me advice, thank you good sir.
Man, I wanna be stronger. The itch never subsides, even though I’m a raging drug addict in recovery. Shit!
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Do dips feel like crap for you? @Alpha is a big proponent of weighted dips, might be an easier movement to progress on than DB shoulder presses if you’re shooting for 5/3/1-esque percentage work.
My right wrist cannot support my bodyweight on dip bars. I’ve broken too many walls with my fist. Notice how there’s no benching in there? Yeah, I can’t bench. LOL
Maybe I can just overhead press instead. Haven’t tried it yet, but I also don’t want the ol’ spine to go crunch and die
Ah gotcha, fair enough my dude. You always seem to wind up crushing some sick PR every few weeks so I’m sure that’ll work for ya.
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It’s weird. Those PRs shouldn’t belong to me.
Me: “I pulled 405 x 10 on the trap bar!”
Also me: “Today I can’t leave my bed due to illness, time to quit weightlifting!”
Me again: “I squatted 275 x 15 after not squatting for 6 months!”
Two different people there. Can’t seem to find the other guy lately
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But they do, so f*ck it they’re yours haha.
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Is DB bench off the table, even if you play around with the wrist angles? I think that set at a decline would be pretty slick, but otherwise I’d say a solid enough plan. Sled will definitely go a long way while the back heals up.
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You know, it hadn’t occurred to me to try that. But, I definitely will. Thank you.
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Hello @liftangryordie500 how are you?
About a cigarette away from death, but slowly climbing the recovery ladder. How about you man?
This could be hard to progress on, exactly since 5/3/1 is percentage based. Is neutral grip pressing an option with the wrist?
I agree that dumbels are very hard to program with %'s. Maybe just keep the DB press but just do some sort of double progression model. Either 3 sets of 5-8 reps. When you hit 8 for 3 you add weight. or 25 reps and do it in 3 or less sets then add weight. You get the idea
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We would miss you too. Glad you’re sticking around.
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Like the others said, this is tough to progress because it’s generally five pounds per arm each time you add weight. But, I actually prefer DBs. I think the best way to progress is the double progression mentioned above. Work up to something like 3x8, grab the next set of DBs and start again.
Another one of my favorites (from my younger days) is 10, 8, 6, 4, 2. I’d do max reps on the set of 2. When I hit 4 or more reps then I’d move up in weight on all of them. The only rep goal was that last set.
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I am getting stronger bro. That’s all for now.
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My hip and back are too fucked up to lift anything, they’re pretty inflamed. So be it.
Today’s also the anniversary of the last time I saw the love of my life.
See this girl right here? Last year today, I took her to Rockefeller Center. I loved her, she loved me, we were dating, and we were both on top of the world. Less than a month later, her 35 year old coworker started molesting her (I think it happened a total of five times).
She broke up with me after threatening suicide. Still don’t know what she’s up to. She wouldn’t let me tell her parents, the cops, or anything. And then, she just totally withdrew and broke up with me. Last words I ever heard from her were “I’m gonna kill myself”.
Merry Christmas
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As much as you want to die, I’m surprised you didn’t go kill that mother fucker who did that.
On a slightly lighter note…
With the 10 pound jump being harder with dumbbells, you could always grab some 1-2.5lb ankle weights and use them around your wrist when it’s time to go up in weight to keep the jump manageable.
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I’m considering taking a ride down there before Christmas and castrating him with my old, rusty work knife. But I can’t say that here.
I don’t endorse murder nor suicide… but I’d like to think before I killed myself id take that trash with me