Yeah, my musical taste is all over the map.
It’s such a pain to me when metal songs have melodic bits in them because I want the constant heaviness in a workout playlist. Means Opeth are mostly absent from the workout list which is unfortunate.
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To be honest, while i constantly have my metal loud while I’m working out (sorry, not sorry, neighbors) I tend to drone it out about 10 minutes in. Something about the bass keeps my mood in check though.
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Even when I have trained at gyms where I could take over the speakers, I prefer ear buds. Keeps me in my head and moving, and it’s usually a good deterrent for the random chatters (I train at a commercial gym when I’m home).
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We do OHP in the morning. We will zpress for triples. Looking forward to dynamic bench. I’ll end up with 105 bar weight and around +60-80 lockout. Very close to 75% of max for dynamic. 75-80% is the sweet spot for dynamic gains arrording to European sources. Gains!
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I’m a biiiig fan of all the research you’re doing. And someone said it before, but take everything Westside-related with a grain of salt. They’re career, lifelong weight lifters who are all juiced to the gills. you’re one of the strongest “old” dudes I know. I say “old” because you aren’t old lol. Just out here kicking ass while other guys your age make excuses
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If you want to do more trainings you just have to build up to it. One extra workout could be 3 sets of 25 band leg curls done on an upper body day. Work on those hammies. Another could be 3 sets of 50 Band Tricep pushdowns done on a lower body day. They don’t have to be crazy at first.
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06/06/2018. It’s Z press…
In:6-7
Out:8-9
Warmup: band junk, battle ropes, kB 1 arm snatch, plyo push-ups, arm swings.
ME 3rm: chins x5// RT +25 x10/ med slam x10.
45x10
SS 65x8
85x3
105x3
135x3
140x3
145x3 (this wasn’t bad. It was my 1rm last week. I might could have done 150 for 3.)
V: 115x10 (matches last week. I should have pushed harder. Both training partners beat me in reps.)
DE: Bench 75 bar weight+ short minis (+45-55 per side. +80-100 total)
1x3 EMOM for 10min. Some of the sets the 60lb dumbbells were coming off the floor 1/2”-1” my partners were telling me.
These felt super explosive today.
Accessory:
DB incline with green bands:
40sx 15, 18
no band. Last rep iso hold partner pushing them into chest for 10 count.
40sx 15 + iso hold.
Grey band straight arm push down super set with tri push down with green and red bands.
30/ 30
20/ 18 (huge tri pump)
10/ 15
Just tri did green band 25, then red band 15. Tris were pumped.
Shrugs:
Barbell: 225x15
Behind back: 225x10
Snatch grip: 225x10
Barbell: 225x7, 8
DB lateral raise:
30s x6, x8, x8
Super day. I was trashed until mid day yesterday and started feeling better. This morning I was ready to go… now I’m trashed again…hahaha
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You have a lot of energy sir.
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I’ll take that as a compliment for sure. I know the clock is ticking against me. If I want to reach my goals I have little choice but to grind and get it done.
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06/08/18— You won’t believe this squat!
In: 7
Out:9
Warmup:
Band stuff, prowler, lunges, kbs.
ME: SSB wide box squat
Giant: box jumps x8/ / lying leg raise hip thrust x5
70 (bar) x 15
SS:
160x5
210x2
250x1
300x1
320x1 (weight pr)
340x1 (25lb pr and there was more)
V: 270x5 (amrap just did the 5)
270x5
270x5
DE: + green short mini (+30-45 per side)
Bar weight 205 (+60-90)x3 EMOM 10min
Accessory:
Belted box squat
1 plate x20
2 plate x15
2 plate x15
Single leg RDL with 45lb kettle
X15
X15
X12
Makeshift reverse hypers
X10
X10
Huge pr day in the gym. I’m getting stronger and stronger on this program. The big single days are easier than the 3s or 5s. Darkhorse for the win. Volume work is just the right amount of difficult. I want to quit the last volume set, but it is a mindset thing.
Dynamic effort work is a relief hahaha and helps transition to the accessory work. I ran out of time on the accessory work today due to a meeting. I felt amazing today. Built a box squat apparatus and tried a pull up with a plate. Almost got a single.
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Hell yeah!
I think I’ll run Dark Horse after the summer when I look to put on some good weight.
My conditioning is terrible, so it’ll be good force myself to get some. The autoregulation of working up to a 5/3/1RM to determine your volume sets should make things a little smoother transition-wise when it comes to getting used to giant sets.
As a fellow big lump of a man (though not as much of a unit as you) it’s great to see how well it’s working for you.
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I think the conditioning actually aids the lifts. Activating the opposition muscles before a lift is an aid not a problem.
Congrats! 
Maybe. My favorite is Marshmallow Mateys. It’s some off brand that’s Cocoa puffs with the marshmallows from lucky charms.
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Just finished my squat day as well! Not really any PRs because I had never done the lift before… (or maybe they were all PR’s?) But it was definitely a hell of a squat day. Congrats on the huge jump my dude!
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Look at beast mode in here! 25 pound PR after what, 3 weeks? Hell yeah, great work bro.
How do you like the SSB? I’ve only tried it a few times in the past, but it felt really odd. I was doing a lot of back squatting then, and it felt like the SSB transferred all the weight to the quads, which I was not used to. Felt too awkward.
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The SSB is an awesome bar. I’m not sure how it does with a regular squat. I went from a mid to narrow high bar to a SSB wide box squat. I’m interested in seeing how this will transfer. Next 3 week cycle will be a mid level box squat.
I think moving to this SSB is allowing my shoulder to repair some stuff. My right shoulder has had something going on but nothing to severe. The shoulder in the last couple of weeks seems to be getting better and better. I’m not sure if it is the SSB or lack of heavy bench or what, but I’m not complaining.
The issue floats from under the scapula, to AI joint to upper trap, and anterior delt. That leaves me thinking it is a tight muscle somewhere and not any real damage. But something since I changed bench form and starting this program has allowed the shoulder to improve a bunch
Hell yer love it. It’s raining PR’s up in here.
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