I’m doing my best to follow The Daily Dose to the letter. Today is workout 28 and I get to use 82% of 450 (which is my guestimated 1RM going into this thing). Every workout is done with 75% except workouts 7, 14, 21, 28, 35, and 42 are heavier (80%, 85%, 90%, 82%, 87%, 92%). After 45 workouts, I rest a couple days and then max.
I have considered altering a bit, but not this time through. I think I’d prefer to go heavier once a week. Instead of bumping the weight every 7th workout, I’d do it every 7th day. Maybe next time.
DEADLIFT
205 x 5
255 x 2
295 x 1
370 x 5 singles Wore my boots again. These are not good boots for lifting. They’re Under Armour and squishy like tennis shoes. I also had to use mixed grip today.
DB ROW
90 x 10 ea x 3 sets
LAT PULL DOWN
170 x 10
170 x 7 + 3
160 x 6 + 2 + 2
CABLE WENDLER ROW
200 x 15 + 30 sec stretch x 2 sets
SQUAT
135 x 5 x 2 sets
165 x 5
195 x 3
225 x 3
255 x 2
285 x 1
DEADLIFT
225 x 5
275 x 2
335 x 5 singles superset with SMITH INCLINE 1.5 REPS
115 x 10, 10, 7 + 3
INCLINE CABLE FLY
30 x 10 x 2 sets with 10 sec squeeze
30 x 7 + 7 partials
SA CABLE FRONT RAISE
20 x 13 ea x 2 sets
DB LAT RAISE
15 x 15 superset with DB OHP
20 x 15
DB OHP 1.5 REPS
20 x 10
OH ROPE EXT DROP SET
100 x 11
80 x 7
60 x 6
40 x 6
42 minutes. I don’t know why I didn’t wait til I got home for the leg work. I almost tore my pants and my boots are horrible. I should just take them off.
The shoulder is coming along but it’s not normal yet. The hip is doing well. My knee does me the favor of playing first alert. If the outside of my knee starts to hurt then I know it’s time to do some tissue work and make sure I’m doing my single leg stuff. As soon as I do those things, the pain subsides and I’m good.
I’m looking forward to maxing out in a few weeks on deadlifts. Depending on how things go, I’ll either run The Daily Dose again or I’ll run my own modified version that lets me pull heavier weights once a week.
Your hip is doing well with the low intensity daily hip-dominant move that you’re doing, and you already did a fairly yolo single with a 110# jump, I would definitely avoid changing anything right now. Keep that hip healthy!
We’ll see how the max testing goes. I was doing fine with the SGSS stuff that had me doing 3x5 and 5x5 each week for three weeks followed by 3x3 and 5x3 for three weeks.
As written, the Daily Dose is 45 workouts which is nine weeks (five workouts per week). If I pulled the heavier weights every 7th day instead of every 7th workout then I’d shorten the program to six plus weeks.
The program calls for 3-5 singles each day and I’ve done 5 every session. I could always do 3 to back off once a week.
I could also go back to the SGSS program for deadlift only.
I also said I’d run The Daily Dose for squats if I pulled 500 again. I’ll even settle for the deadlift bar. With any luck I’ll have to switch to that.
Well, it’s 10:15pm and I’m just now getting off work. I had a good day but it ruined my evening.
I found another case with great video of my two thieves using a stolen check. Same store, different location. Well, I shared this with my buddy who works for the Sheriff’s Department. He worked a special project on these two in the past so he took offense. He knew that the male half was on probation so he decided to call his probation officer. As luck would have it, the bad guy was meeting with his PO at that exact moment and had just failed a drug test. The PO issued an Arrest and Detain order and my buddy went and picked him up.
They found his truck parked nearby and found two of his friends in it. One of them ratted him out and said he had a storage unit. Mr. stolen check presenter was taken to our Investigations where he spoke with Detectives and admitted to all forgeries. I booked him for nine counts of forgery which could easily be 18 (it’s a charge to present a forged document and it’s a separate charge to actually write on it). Detectives got a search warrant for his storage unit and we were able to take back some of his new tools.
If you’re just trying to get stronger, I’d say take as long as you need to lift as heavy as you can. Don’t worry about timing, if staying as long as you stay isn’t an issue. You’re progressing nicely.
It’s just one rep at 75%. It doesn’t take much out of me. I figured I could pull it off since @MarkKO takes short rests. Maybe it’ll build more fatigue/adaptation without increasing the load.
I couldn’t do this. One of my workouts (once every 9 days) takes 1.25-1.5hrs and I’m dragging my feet by the end of it. This is mostly because there are a lot of plate loading/unloading (squats, BB rows, shrugs, calf raises, etc) The rest of my workouts are closer to 45mins which is ideal for me.
WARM UP & CARBIO
2 lap usual dynamic warm up, 1 lap of run the straightaway and walk the curve, 3 laps of slogging
SNATCH GRIP DEADLIFT
135 x 5
185 x 5
245 x 2
295 x 1
335 x 5 My wife called right as I finished my last warm up of 295. She got hit in the head with a football by a motor unit moron and I had to go pick her up. We’ve been to the doctor, hospital for a CT, and now back to the doctor. I made sure it’s all going through work comp. I think she’ll be okay but we have to check.
I was good and warm so I rushed and did all five reps of 335 as one set before leaving the gym.
