Woke at 205 lbs, everything coming back to normal.
@danteism I’m enjoying it immensely.
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Today’s training
45 degree back raises and GHR sit-ups for a bunch
DL, stiff bar
Upped my working max from last week to be my estimated max based on my max set, which ended up with an extra 11 pounds on my work sets. Only did that because I’m repeating today and tomorrow from last week so I do a complete week.
4xbar
4xplate
4x2 plates
4x3 plates - all sets to here double overhand and beltless
4x4x390 lbs, under 6 RPE hook, under 6 RPE hook, under 6 RPE mixed left hand under, 6 RPE right hand under in six minutes
11x390 lbs, straps, 9-10 RPE
Work sets took 15 minutes
EDIT @furo you asked about DL setup. This is about as good an example as I’ve got of what I do.
https://www.instagram.com/p/Bdv1-j6h1sg/
Deficit DL from 2.5 inches, stiff bar, straps, beltless
3x5x297 lbs
Split squats
4x10x45 lbs
Neutral grip lat pulldowns
5x10x132 lbs
SuperD lower back protocol, some stretching
All up took an hour and 25 minutes
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So maybe I am getting a little bigger (in a good way): went down a slide with munchkin because it was steep and he was nervous. Put my arms up/behind my head and got some pretty wicked friction burns on my triceps because I kind of didn’t fit…
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You aren’t big enough until you need to turn sideways to fit through doors
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Even than, GH gut should prevent that!
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So essentially when you become big enough you’ll get trapped in whichever room you were in at the time?
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Probably gonna be the dining room
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Hahaha *gets arm stuck in fridge
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Are you trying to tell me that you don’t have massive amounts of food in every room of your house?
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Woke at 203.5 lbs, I think yesterday the salt finally cleared my system because I kept running to the bathroom. I wasn’t drinking loads more than usual, so that’s my only explanation at any rate. Looking good. Bloat is completely gone.
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I’ll never get used to seeing your morning post in the middle of the afternoon here.
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Today’s training
Push-ups and pull-ups to start (21 and 6 or something)
Bench press
10xbar
8x88 lbs
2x20x126 lbs in five minutes - last set didn’t have a ton left, maybe 7 RPE at most
DB pullovers
10x55 lbs
2x10x60 lbs
10x65 lbs
Markedly easier than last week so added weight
DB military press
3x15x40 lbs - easier than last week but not as much as the pullovers
Bent over RDF
2x15x20 lbs
Pendlay row
4x6x198 lbs - also easier. Probably go to 209 lbs next time I do them, whenever that is
BB shrug
20x198 lbs
Dips
4x12 at bodyweight - really hard by fourth set
BB curls
3x10x66 lbs - used the Ez bar. Still hard
All up took an hour and 40 minutes including helping a buddy out.
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I had the opportunity to read through my old training logs yesterday (OK, my phone died and I got bored watching munchkin run amok in the indoor playground he insisted on going to). I read through the first half of 2016 and what IMMEDIATELY jumped out at me was how often I a) noted that I felt like shit, was hurting, felt off or whatever; and b) changed what I was doing on the day because of a, usually to something that stroked my ego. Let’s not even mention that I was using waaay too much weight and paid for too little attention to assistance…
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I feel like this mirrors my current approach, if its heavy I don’t have to do as much lol
I also don’t like counting past 5 though…
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Count five, then another five?
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I took a skim through my logs too the other day and found some cool stuff that I had completely forgot about along the way. Varying from recipes I had tried, suggestions made by you guys, exercises that I liked and said I would keep doing more frequently (which I did not).
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No idea what I woke at at, it was at 0100 but I looked decent. At the airport with Mrs KO and munchkin waiting to go to Fiji.
Training next week will be whatever I can do in the hotel gym from the week’s training, plus swimming.
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Have an awesome time man!
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Travel safe, have fun!
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