So I clicked the little handcuffs looking thing beside the like button on your post, and then just pasted into this post.
1 Like
So I always thought this was a paperclip but since it’s the “link” button, I think it’s a chain link. 
Anywho. Thank you!!
1 Like
1/1/26
5/3/1 The Triumvirate Cycle 3 Week 2
Training max 95 lb.
Ball throws 10 lbs. 3 x 15
Fire hydrant kicks 3 x 15
Warm up sets
Bench Press
66.5 lbs. 70% x 3
76 lbs. 80% x 3
85.5 lbs. 90% x 8
Incline DB Bench Press
20 lbs. 4 x 15
25 lbs. 1 x 15
DB Rows
20 lbs. 4 x 10
25 lbs. 1 x 10
Today was a fairly solid session. I think I’m progressing in this lift. Honestly if I can just get to doing an actual rep over 100 lbs that would be a pretty big deal for me. I’m planning to be well past that by May. I’m starting to notice a bit of visual difference in my chest and arms so that makes me pretty happy. I think I’m getting into a good mental place with my eating. I think focusing on my strength rather than aesthetics has helped me with that. Onward and upward.
Today is a good day.
Happy New Year to you all!!!
11 Likes
We know where @EmilyQ’s mind is 
2 Likes
At least it’s not on fencing stolen goods, like @BethB!
2 Likes
Side note: I finally got back what I refer to as " meathead posture". I believe chiropractors refer to it as “proper posture”. I always used to think big men stood with their chests out and perfect posture to show off. Then I realized it’s because their muscles are strong enough to hold them up.
2 Likes
This is awesome. I talk a lot, at work, mostly, about the “sexy or badass or something” that comes soon after you start working out, before there are visual changes, and posture is part of it. Even before you have the muscles “holding you up” (lol) you sort of remember they’re there.
1 Like
If you achieve those goals you will definitely be “ less squishy”
1 Like
1/3/26
5/3/1 The Triumvirate Cycle 3 Week 2
Squat Training max 140
Ball throws 10 lbs. 2 x 15
15 lbs. 1 x 15
Fire hydrant kicks 3 x 15
Warm up sets
Squat
98 lbs. 70% x 3
112 lbs 80% x 3
126 lbs. 90% x 6
Step ups
10 lbs. 3 x 15
12 lbs 2 x 15
Leg curls
30 lbs. 2 x 10
35 lbs. 3 x 10
Well rather than lamenting my disdain for squats I will say that this is the lift with the most room for improvement. I’ve been doing kettlebell squats on my non lifting days in a circuit. I’m not sure if it would be a good idea to increase the volume on those days to help improve or if I should start doing some light weight complexes instead. I saw a complex that I think I could do without injuring myself in Never Let Go.
3 rounds of 8 each lift
Clean and press (he calls for a power snatch but I can’t say I’m comfortable with that lift)
Overhead squat
Back squat
Good morning
Row
Deadlift
As it turns out, I bought an 18 lb training bar that I needed because my OHP isn’t strong enough for a 45 lb (or in my case 40 lb) bar. So I could start super light if needed. Any thoughts?
9 Likes
I absolutely suck at these.
You’re a badass!
1 Like
That complex has a lot of good excercises in it, but also a lot of stress on the lower back. Is this done ala’ crossfit,for time? If so, I’d be really careful, as you get tired form tends to worsen, leading to injuries. Start with low weights
2 Likes
I said I was gonna try. Never said anything about succeeding.
I don’t think so. I plan to do it to improve form and strength. Planning to start very light and will be very limited by my weak OHP. I doubt too much weight will be an issue.
2 Likes
Very Good.
1 Like
1/4/26
5/3/1 The Triumvirate Cycle 3 Week 3
Training max 60 lb.
Ball throws
10 lb. 2 x 15
15 lb. 1 x 15
Fire hydrant kicks
3 x 15
Military press
Warm up sets
45 lbs. 75% x 5
51 lbs. 85% x 3
57 lbs. 95% x 6 PR
Seated Overhead DB Press
15 lb. 2 x 15
20 lb. 1 x 15
15 lb. 1 x 15
Lat Shrugs
45 lbs. Overhand grip 2 x 10
45 lbs. Underhand grip 3 x 10
Well, 57 lbs is a weight PR but I was hoping for 8 and only got 6. So I remain unimpressed. Felt very mediocre today. I guess they can’t all be sessions filled with glory, but progress is progress.
Today is a good day.
13 Likes
Unless you remember that glory is built on progress. Progress is like pre-glory.
5 Likes
Love that saying!! You come up with it?
2 Likes
@EmilyQ is eloquent. 
3 Likes
Ha, no, was just following the line of thought she started.
1 Like
What a team we make.
2 Likes
Went for a 2.18 mile walk with the old man after lunch. 20 lb weighted vest. Took about 40 minutes. It’s been a while since I’ve worn my vest. I forgot how much it digs into my shoulders. Might have to upgrade. Or at least find some sort of padding. Either way it was a good walk and I enjoyed the company and conversation.
8 Likes