Looking forward, I think I may run some Westside 4 (*not so) Skinny Bastards next. Playing around with some ideas anyway. It’s either that or run Meadows and Tate Unity. WS4SB looks like something I need to try as I have not had the privilege to run that as of yet. Still plotting and nothing is set in stone.
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BtM W5D2
Felt like a speed run today because I had to hurry for parent teacher conferences.
Deads up to 325 3x5
DB Bench up to 70s 4x5 then 1x9 had a tiny bit extra to give here.
Inverse Rows 100 (did them at the office)
DB Rows 70s 25, 22, 19
Had to skip curls for time sake.
Everything felt good. I am feeling good today. I went off call so I could get some solid sleep, so I took a couple Z12 last night and was out solid until 515. Been a minute since that’s happened. Actually looking forward to next week not dreading it…yet. I’m sure I’ll get there after the first session of next week.
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BtM W5D3
Squats up to 255 x 5 then 205 x 20
Arnold Presses 45s 5x10
Weighted Chins 10lbs 5x5
Rear Delt Laterals drop set to Swings 20lbs 3x40(total)
DB Shrugs 70 2x25 60lbs 3x25(30 sec rest)
Superset everything except the last 3 shrug sets. Feeling good today. Back to back BtM sessions good. Feeling strong going into the final week. Body weight is hanging tough around 220 doesn’t seem to move from there unless I deviate from the plan.
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And it’s here…
BtM W6D1
Squats up to 285 5x5 I took a while to work up. Hip and knee were acting up. But 285 moved really well.
Press up to 115 5x5 95 for 20
Still not super pleased with the press. It’s just one of those movements that may just never feel right with my shoulders. May start DB pressing like I am with the bench press. Just to see.
Chins 100
Dips 100
Face pulls 100 50lbs
Whew I’m feeling those squats but feel good overall. Keep pushing the food.
@QuadQueen The wife is giving the AIP Diet a run. So far this morning she told me she about barfed trying to choke down her smoothie. I didn’t get into the makings of the smoothie but saw a can of pumpkin out next to her collagen protein powder…have to say she’s tougher than me if she gutted that stuff. Hope she can make it through the diet long enough to help her out.
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It is definitely not an easy diet!! Please let me know if there’s anything I can do to help her.
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BtM W6D2
Deads up to 365 3x5 took a while to work up here.
DB Bench up to 80s 5x5 moved a lot better than last time here. Last set was a little grindy but I think I could have gone a bit heavier. Warm ups active stretch with 40s for 2 minutes.
100 different curls 50 pinwheel curls with 50s, then strict wall curls with 25s for 2 sets of 25.
DB Rows 80lbs 3x20
Weight around 222 feeling good.
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BtM the Finale
Squats up to 285 for 5 and 225 for 20. Dude, everything felt smooth as butter. I was lethargic and tired going in but just flipped a switch and smashed it. Made large warm up jumps instead of my typical slow steady warm ups. I feel like I could have had 255. I may just test that next week.
Arnold Presses superset with squats. 45lbs 4x10 and 1x13 this felt good too.
Weighted chins were there today. Upped the weight to 15 and got a good 5x5 in.
I felt like doing some SSB good mornings superset with SSB shrugs. I just used 155 and did GMs 4x10 and the shrugs 2x30 and 2x25.
Feeling good and really pleased with the results. BtM is one of my favorites for sure. Weight stuck around 220 so didn’t put a ton of weight on but I definitely feel stronger and pants are tight around the legs and my work shirts are snug. However, I shouldn’t mess around and let the weight balloon up, but I’m not going to cut for a while either. I’m happy here while I work on strength.
Oh and perfect timing. The chickens are going into a molt so the egg production has dropped this last week to just a couple eggs every other day. 
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Hell yeah!
Awesome run of BtM dude!
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Thank you sir. One of Mr. Wendler’s best for sure. Always like running it.
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Testing and Tweaking from WS4(Not so)SB
Max Effort Upper
Chain Bench slow and steady jumps up to a PR of 240 for 3.
My goal of not barbell benching to get better at benching may be paying off. It felt good no shoulder weirdness and my back stayed tight even on my shit bench which feels like it’s just a vinyl covered board.
DB Floor Press 2x17 60s
Superset DB Rows and rear delt flyes 80s and 20s 3x15
DB Shrugs 80s 3x16
Zotman Curls 3x12 30s
I may tweak and play with this a bit but I do like the idea of conjugate lifting. I’m not a fan of trying a 1rm lift, but 3-5 like DeFranco says seems perfect.
Still have a couple of things I’d like to throw in once a week that I’ve heard Wendler say a few times. He talks about one of things he did to build his squat was the football squat machine for crazy reps. I have a powertec squat which isn’t the same but it’s similar. I’m going to try and squeeze that in. Do like 185-225 for 100 total reps to finish your legs off. Also like his idea of rowing half your weight kroc style for a ton of reps. I’m going to work on that. I’m still thinking it all through. We will see where it leads.
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Conjugate Stuffs W1D2
Dynamic Lower
Paused squats Chains
155 with 34lbs of chains 10x3
Still trying to figure the loading out. These were paused for 3 seconds and rest was between 30-60sec.
RDL 275lbs 3x8
Powertec Squat 4x25 185lbs. This seemed light for the first 15 reps of each set but then started to burn in the quads and glutes pretty shortly after. I’m going to up this 5-10 every week.
Did some jumps as a warmup.
I’m trying to figure this all out and it doesn’t seem like a ton of work. But the fatigue from the upper session was felt this morning and those 100 powertec squats caught up to me.
Edit: Forgot to log the chins and ab wheel today 50 and 50. Going to make this an every day thing.
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Should post this in the Food Porn thread but it also fits in my training.
Fork and knife for scale. Starving today. This did the trick. It’s a sirloin steak that’s the size of a chuck roast. Actually my wife cut the tip of it off before the pic, but it was every bit of a pound and a half. Giant sweet potato with butter and chives. So good.
50 ab wheels and chins. I don’t log the walks but a reminder I walk after I eat.
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DAMN dude!!! That looks absolutely amazing! It should definitely should make an appearance in the food porn thread, without a doubt.
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W1D3 Conjugate Stuffs Repitition Day Upper
1 Palms In Flat DB Bench 50s x 5, 80s x 5, 65 4x12 over warmed up hoping to get the most out of 65s and it worked except that last set was a fight for 12.
2A Lat Pulldows 3x10 185
2B Rear Delt Flyes 20s 3x12,3x10 on incline bench and I did the Flyes up and back for maximum delt contraction then into swing.
3 Z Press 95 4x8 this was harder than I’d like to admit.
4A hammer curls 50s 3x8
4B DB Shrugs 50s 3x10 3 second hold at the top and 3 second negatives.
4C Rope Pushdowns with a low handle and a high handle went to failure on low then moved to the high handle. 3x15 this finished the tris. I need to find a picture of this attachment I have to help explain what it is. Makes sense once you see it.
5 fat bar hangs for time 2x 1:15, 0:55…
This took a little longer than I thought it would take. Good session. I did 50 chins and 50 ab wheels earlier. I think next week I’ll do 60s for both.
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W1D4 Conjugate Stuffs
Low box squat chains - worked up slowly to 309lbs for 2x2. This aggravated the hip for sure and also noticed at the very bottom just before my butt hits the box I feel like I just drop. Like my hip doesn’t like that lower range and causes my leg muscles to say eff it! I won’t be maxing low box squats again…maybe dynamic effort or speed work.
Another thing this shows me is I have no clue how to setup the chains. I need a leader chain that allows the heavier chain to completely deload at the bottom. I will correct this. But bummed I didn’t hit something heavier.
RFESS 60lb DB 4x10
Sumo Deads up to 315 got 2 sets of 5 and stopped hip socket or flexor not wanting that for sure. I felt like I couldn’t get in the hole or down under it…hope something isn’t screwed down there.
Switched to leg curls 3x10 95lbs
50 chins and 50 ab wheels and 2 miles of walking so far.
May do some sled dragging later.
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Damn dude, I hope the hip is just minor.
I think Old Guy training adjustment #1 is Box Squat just above parallel, instead of just below.
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Totally agree but do feel like it may be important to work that range of motion just to have it for when I get older and need it. Just won’t load it up heavy again for sure.
More on this I think I remembered doing this before years ago and started squatting with a band just above my knees. I’ve seen Big Z do this. I stopped squatting so low in general due to chronic hip pain, but maybe with the band and a narrower stance I can get strength there again.
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Just pulled the trigger on a Ironmaster SuperBench v2. Seems like a solid investment and really like the versatility out of the bench as well. My golds gym cheapo bench makes me nervous when I bench and I I don’t move a ton of weight benching. Also the golds gym bench has some crappy leg attachments that you can’t remove so you end up kicking it or stabbing yourself on it when you are DB pressing. Glad to have it gone.
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W2D1 Max Effort Upper
Swiss Bar CGBP worked up to 219 with Chains for 3. Did some back down sets as well.
High Incline DB BP 50lbs 17, 19
T Bar Row 185 for 12, 225 for 8 but felt like I was humping the weight up so, 210 for 10, 12
Pull aparts 100 red band
Superset of rope curls and tricep Pushdowns 50lbs.
Question, best T bar Row handles? I just grabbed the bar and that’s fine but think maybe having some handles would be nice.
@QuadQueen My wife has been doing well on her AIP diet and has even lost 10 pounds without even being in a deficit. Which I’m not exactly sure how to take. Anyway, she got some labs back and man she is hosed. Her C-reative Protein was over 10…which her labs only go to 10? Not good. Her FSH was crazy high around 23 and her estrogen was normal BUT the doc said with all that she has going on and past labs it seems that is probably low for her. Her Test levels were really really low. Her ferritin levels were falsely increased just in the presence of so much inflammation. Dhea was low. Her ovaries on ultrasound appear to be already atrophied. She’s only 38…fun fun doc said menopause is here or will be any minute.
That’s a ton, and the doc wanted to do more tests because she knows that Hashimotos can’t be her only autoimmune disorder. She is going to, in the meantime, try a couple things on top of the AIP diet. Test cream and low dose naltrexone. Allegedly low dose naltrexone is really good for inflammation I guess? She didn’t want to change a whole lot until we get more info and doesn’t want to do to much at once anyway. Poor gal has been through it. Hopefully we have found a good doctor because her Endo was absolutely worthless. She is a trooper and tough as nails and will handle it fine.
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