Snowing a bit here as well!
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11/10/25
142.8
3.1 miles. 31:26. Average pace 10:07 . Average heart rate 150. Max heart rate 178.
Very happy with this run. The first .75 miles is a slow incline. I ran 1 mile out, turned around and ran back down the hill, then turned around and ran back up it. Considering that most of my other runs have had basically no elevation gain I feel that I did well on this run.
Side note, I think I might invest in insulated running tights. My tush and thighs got super cold. 
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How do you get super cold running? I feel like that sensation goes away after the first 20 seconds.
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Lol. My core temp stays up. I just mean my actual skin. My tights are thin and don’t have much protection from the cold.
Insulated pants are awesome for running. I have the same issue, I’ll be plenty warm up top, but have a butt-cicle the entire run. If it’s cold enough, I’ll wear a base layer under my baggy sweats, best combo ever.
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I don’t think I’ve ever ran in anything baggy. Lol. Might have to give it a shot.
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11/11/25
5/3/1 The Triumvirate Week 4
Deadlift deload.
Not much to report today.
@SvenG how do you handle assistance work on the deload week? Do you keep it the same as the working weeks? Do you decrease at all. Do you just say screw it and not do it at all?
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I generally decrease the reps, down to 25-30 or so for each of push, pull, and single-leg/core.
Edit: See page 23 in Forever for JW’s take on 7WP Deload assistance.
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Much appreciated. Thanks!
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11/12/25
142.8 lbs.
2.16 miles. 21:54. Average pace 10:10. Average heart rate 149. Max heart rate 167.
Good run. Wasn’t totally feeling it before I got out there but I got it done. As always, I’m glad that I did. Shout out to @simo74 for being my inspiration to get shit done today!
Pretty sure I am solidly in caloric maintenance. I’m just kind of hovering between 141 and 144. I’m cool with that for now. Looking forward to adding some weight to my lifts next week. We will see how it goes.
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How do you feel in terms of food quantity/satiety?
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Good actually. The only time I really feel hungry is when I get home from work. I probably need to eat slightly less on my actual lunch break and eat a snack halfway through the afternoon. But sometimes it’s difficult with the patient load.
Other than that I actually feel like I eat quite a bit.
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Good!
I have trouble with the afternoon, too, for the same reason. If I have a full schedule it’s 4 hour-long sessions in a row, and the next client is outside the door when I say goodbye to the previous unless someone is late. So even a banana or protein shake is impossible. And then I still have to get home and prepare whatever is for dinner.
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This is the slightly harder part now that I’m not in a deficit. I was prepping my dinner as well and then cooking for everyone else after I had eaten. Now I’m cooking when I get home for all of us. I have found that a can of sparkling water helps me get through the hunger while I’m cooking so I don’t make bad choices.
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Tell me how this is done, such a good place to be!
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Is this just a turn of phrase, or are you actually wanting to know what I eat. Lol
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More turn of phrase. I’m over here after meals wondering where my food is, staring at the empty plate/container with a mix of anger and sadness.
Glad you have found a happy maintenance balance 
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Lol. Gotcha. 
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I already know this is going to be great.
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11/13/25
5/3/1 The Triumvirate Week 4
Bench deload
I did some measurements before week 1 of 5/3/1 and I did some this morning before my session. Some things have gotten smaller. My right thigh has lost more than my left. (I always knew my left leg was a pudgy bitch.) My hips and arms are a bit more slender as well. Things are getting a bit tighter. So that made me pretty happy. I will check again after my next 4 weeks. I think I will wait 4 cycles before I do any progress pictures for myself.
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