I hold it on the back of my head. It’s not a problem for my left shoulder, but my right shoulder is more prone to injury/ overuse. I think I can probably just replace it with an ab wheel or planks or a combination of core movements.
I hadn’t even thought of that option… I try to make it as easy as possible for everything except my abs. I’ll do a plate crunch occasionally where I hold a bumper plate or 45 straight over my head but it’s not long before my shoulders limit the exercise.
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You would be surprised how little weight it takes to make it really difficult behind your head. But my shoulder is becoming an issue. I guess I could increase reps and decrease weight since 5 or 7.5 didn’t bother me.
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You would be surprised how little weight it takes to make it really difficult behind your head.
That’s why I like it. You can try to wrangle a 45lb plate on your chest, or you can hold a 10 behind your head and get the same result.
Another thought would be to extend the lever. Hold your arms out straight overhead. Would require very little weight.
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2/14/27
5/3/1 The Triumvirate Circuit 4 Week 4
Squat deload
Ball throws and jumps
Warm up 3 x 5
40% x 5
50% x 5
60% x 5
Step ups
15 lb. 3 x 15
Leg curls
40 lb. 3 x 10
Russian twists
8 lb. 3 x 15
My left knee is a bit cranky. I will have to keep an eye on that. Other than that this was a good session. I kept my step ups at a pretty fast pace so it had a bit of cardio involved. I’ll be fitting a walk in later today. I’ve really been enjoying those. Getting outside is good for my mental state.
Tomorrow I start round 5 of 5/3/1. Hopefully it goes smoothly and I will finish strong. Once I’m done I will switch to the 10,000 swing challenge. I’m pretty sure it’s going to suck tremendously and I will curse the name of the person who suggested it, but I’m also willing to bet that it will be effective. I’m not 100% sure about the velocity diet, but I guess if you’re in for a penny you’re in for a pound. Might as well go all in if I’m going to bother.
I hope everyone has a wonderful weekend!
Today is a good day.
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Today was a nutritional disaster. It happens. Tomorrow will be better.
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Those candy hearts are difficult to resist. 
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Haha! It wasn’t actually a Valentine’s related disaster. I just ate a boat load of granola all day. It’s homemade, so I feel less bad because there are no seed oils in it, but I ate A LOT! Then we ordered pizza because after my massive granola binge I was basically slug and didn’t feel like doing anything, including making dinner. Lol. But today is back to business as usual. Now I have to make up for all the stuff I didn’t get done yesterday. 
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2/15/26
5/3/1 The Triumvirate Cycle 5 Week 1
Training max 70 lb.
Ball throws and jumps 20
Overhead press
Warm up sets
Working sets
45.5 lbs. 65% x 5
52.5 lbs. 75% x 5
59.5 lbs. 85% x 7
Seated Overhead DB Press
15 lb. 2 x 15
20 lb. 3 x 15
Lat Shrugs
55 lbs.
Overhand 2 x 10
Underhand 3 x 10
All in all a good session. I’m very happy with my progression in the OHP. That being said, I’m looking forward to being done with this cycle so I can do something else for a while. Lol.
Weird side note. I hate working out on odd days. I mean that in a numerical sense. I don’t know why, but I feel better writing even numbers for the date. Since I lift back to back on Saturday and Sunday, every other week is all on odd days. I don’t like it. Lol. I’m an odd duck.
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Boy do I have a deal for you!
Don’t be a slave to the Gregorian calendar! Do you know that today’s JULIAN calendar date is 26046? It’s an even number! Just switch between calendars each day and it will ALWAYS be an even day.
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Oh dear God don’t feed my psychosis! 
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I mean, have you taken a good look at the other ducks posting here? I don’t think you’re alone!
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Why do you think I’m still here after all these months? Lol
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My wife and I walked to one of our favorite spots for a couple beers tonight. It’s about a mile there and mile back. She picked up the pace and left me out of breath while trying to talk. I blame it on fatigue from my workout carrying over.
Anyway, I say that to give you props. We maintained about a 19 minute/mile pace and I don’t want to go faster. It just made me appreciate your pace much more. Well done!
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Well thanks! My husband keeps telling me that isn’t a walking pace. Lol.
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You are CRUSHING this, Beth! It motivates me. 
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@EmilyQ I’m not quite sure how you knew I needed to hear that, but I did. About 2% of me wanted to do this session this morning. Thanks.
2/17/26
5/3/1 The Triumvirate Cycle 5 Week 1
Training max 205 lb.
Ball throws 20
Trapbar Deadlift
Warm up sets
Working sets
133.5 lbs. 65% x 5
154 lbs. 75% x 5
174.5 lbs. 85% x 10
Good Mornings
50 lb. 5 x 12
Core Medley
5 x 15
This morning was rough. I slept for absolute shit last night. I still have flannel sheets on my bed because it’s February and it should be cold. But it’s in the 60’s and my brain hasn’t quite grasped that concept so I spent all night sweating and unable to sleep. Gonna change my sheets before I leave for work. I won’t survive another night like that. I can tell that I am over 5/3/1 for the moment. I’m no longer looking forward to the work. I’m gonna push through this cycle and take an actual break on week 4 instead of a deload then move on. Hopefully I will be more excited about it once I’ve run something else for a few weeks.
I’m going to have to be more intentional about my dietary choices on my days off. I kill it during the week when I’m working, then totally screw it all up on my days off. I have absolutely no food prep on my days off. Gotta fix that. I go too long without eating and then eat everything in sight.
I had an odd realization this morning. I was getting ready to do a set and looked down at my legs. I have thick legs. It occurred to me that I probably could have been an absolute powerhouse had I tried even a little when I was younger. Oh well. Hindsight and all…
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