Hey man, some people like to turn and stop 
Congrats! Kick ass brother!
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My bike has pedals so he’s ahead of me.
Congrats on the 3RM!
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Check out Donnie Williams Motorcycle Police Officer
This guy puts his Harley through the course like a CHAMP!!
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Thanks, man.
Funny you mention that. Long time ago in a galaxy far far away, I used to be a mechanic for Harley too. That was before I got into the IT world.
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Thanks man. I was a little hesitant on that first eccentric not sure how my body would react to that much load but it felt decent.
Check out the link I posted of the Motorcycle Police Officer at the Grand Prairie Police Motorcycle Rodeo
That’s one bad ass rider!
Checking in
Having a blast in Colorado but not getting much training in.
Going to have to chalk this week up to a break/recovery/deload but it hasn’t been very productive other than hitting my Squat PR.
I think it will have been a good off week for my joints to recover some from my first 5/3/1 cycle so I’ll have to assess whether the total lack of training affects my strength next week starting my second cycle with increased TMs.
Looking forward to getting back into the gym to train and probably up my conditioning sessions next week to account for the holiday goodies and “out to dinners” with family/friends.
On a sad note, we didn’t have any Colorado Brownies at the Christmas party as originally planned. 
I will, however, get to tour the grow facility my son works at on Saturday.
Gotta get my pics in soon for the challenge. I think I will be able to get those done on the 31st.
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Catching up, nice PR man!
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All good by you, man? Did that Rocky Mountain High just throw you all off course? 
Holy crap… 11 days vacation and the world is on fire at work when I get back.
@Chris_Colucci Hopefully these aren’t too late to get in on the T-ransformation 2018.
Haven’t gained the size I’d like to see yet but small improvements over where I was 7 weeks ago before starting 5/3/1.
Plan is still to work on adding size and then a cut toward the end to lean out.
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C2/W1/D1 - Monday 01/01/2018
Warmup:
- Defranco’s Nimble 11
- 200 jump rope SS with Band pulls, shoulder mobility
- 3x5 25# smash ball OHP throw
Military Press:
95x5
105x5
120x12
SS Assistance:
Dips 15/15/15/10/5/5/5/5
Chins 10/10/10/10/5/2/1/1/1
NOTES:
- Well, vacation didn’t go as planned for my workout/training but I’m back in the groove now
- OHP felt rather heavy today (seems like it always does)
- Racked the bar after 12 and thought I could get a couple more so unracked and got 13 but missed on 14
- Only counting the 12 reps which is a e1RM lower than C1/WK3 125x12 but I get a chance to tackle that in week 4
- Glad to be back home and in a normal routine again
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I loathe OHP after running a few cycles of 5/3/1 last year. I stalled, then went backwards. I don’t know what happened. I was stronger on OHP before 5/3/1. Guess whatever I was doing back then worked. Perhaps my delts require a bit more volume.
Welcome back!
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I think my regression may be in part due to my lack of assistance work over the last few weeks.
I’m going to be less inclines to run the “Jack Shit” assistance and try to work my back as much as possible.
I’ll keep your story in mind though if I keep struggling with the OHP as it may illuminate something for me too (volume/frequency, etc.)
How’s your hip man? I haven’t had a chance to get caught up with your log yet.
Get to reading! I’ve been bored so my log is up to date. I’m doing great and doing my best to follow my restrictions of 50% weight bearing. I’d rather ditch the crutches though.
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Just read through your log updates.
Good work on finding stuff you can still work on despite the restrictions!
I think another part of my issue with OHP and it may creep up on the other lifts too this week has been my lack of nutrition. I don’t think I’ve been eating enough. End of the year plus traveling and not having access to feed myself every couple of hours has been a pain.
That’s all 2017 crap though - back on it now.
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What’s your next workout? I have some suggestions for your assistance work if you’re ready for more volume
I’m not going to modify the Triumvirate for these first 2 cycles. I may end up doing some variation with higher volume assistance later but want to run these first 2 strictly as written so I have a good base of knowledge for what my body might want/need for more.
Once we get past June, I think I will be looking to get some recommendations for programming. Then I will likely need to pick your brain in earnest.
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No workout today. Caught the crud while traveling. The altitude and climate changes did a number on me and I’m stuck in bed today. Had a fever and chills all night but I think it’s broke now but tons of head and chest congestion and coughing.
Minor setback but hopefully not out too long. It took all the energy I had to get out of bed and make myself some oatmeal.
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That’s the best way to do it. Start simple and add as you need. Before I got “serious” about lifting there was a 4 month period I made lots of progress 2.5 years ago and my program was literally:
Day 1 - Front Squat / OH Press / BB Row / Chin Ups / Abs
Day 2 - Front Squat (light) / Deadlift / Chin-Ups / Farmers Walk
Day 3 - Front Squat / OH Press / BB Row / Chin-Ups / Dips
I remember after like 2.5 months I got tons of compliments from people. Every 4 weeks I just added 1 more set for each exercise. I learned the hard way, but trust me, small changes will let you know what works/doesn’t work.
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Sorry to hear that you’re under the weather.
In regards to your training, the Best Damn program is killing the healthy parts of me. I just wanted to share my misery with someone!
I love the myo sets. Hate the mTor aka slow eccentrics. I have to go to failure on the the third set and I just keep getting more and more reps. Failure never comes, but the burning isn’t shy!
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C2/W1/D2 - Tuesday 01/09/2018
Weight: 177.6
Warmup:
- Defranco’s Nimble 11
- 200 jump rope SS with Band pulls, shoulder mobility
Deadlift:
240x5
270x5
315x10
SS Assistance:
JACKSHIT SS with JACKSHIT
NOTES:
- still a grind to get my ass in the gym today - cold is one nasty little bugger
- Decided to quit chewing Copenhagen on Jan 7
- had been chewing since I was 16 or so (30 years+)
- been several times I’ve quit for multiple years but last time was over 12 years ago
- Since Jan 7th is a HUGE day for me, I figured I’d have my first non-chewing day be on Jan 7th 2018
- Jan 7th 2003 (15 years ago) was when I quit drinking
- Hook grip all DLs
- Guy asked me what muscles the lift I was doing worked and had never done it before (he was curious and had a good convo with him)
- I’ve never seen anyone else in the gym DL anything other than DBs from time to time
- One of these damn days I may actually start feeling good again
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