I’m doing fantastic! I’m a little fatter and weaker than I’d like, but that’s the result of loosening up in life. I’m in my first summer break and it’s glorious not having to work. We went to the lake for the 4th and we’re going back in a week and a half. I have the best tan I’ve had in over a decade!
I just switched my training style this week and I’ve actually enjoyed my workouts. It’s been a long time since I could say that. Hopefully I’m on my way to recovering my old strength and trimming the flab on my stomach. I blame beer.
I am so glad to hear that man!
This stuff is supposed to enhance our life, not detract. Neither of us needs athleticism for work anymore, so enjoying life is priority one.
I’m really glad to hear not just your words but the tone - I can “feel” a difference. Great stuff!
Just now getting around to writing down yesterday’s session (who knew moving would be busy?) My wife actually came with me this time - lots of family in the gym lately.
On the physique front, I’m about as fat as I’m happy getting right now. I’m going to try to hold this weight or even allow a slight increase for the rest of this program (trying not to self-sabotage!) and then go back to something more joint-friendly and lose a few pounds for the next phase. Maybe Creeping Death 2 a la @rugby_lifting.
Lying Leg Curl
Stupid machine that rocks while you go - I don’t love it.
Worked up over a ton of sets to try to get the feel
118/8 x 4
Front squat
45/10
135/8
185/5
225/1
245/5
265/5
285/5
I was feeling like I was shifting hard to one side, so I had my wife film me. Let’s see if I can actually get a video to load for once. It wasn’t awful once I saw it. First bald joke wins.
Speed TBDL
225/1
315/1 x 15 w/ 10s rests
Zercher Carry
Same deal where I grabbed it and did step ups
155/24
175/24
205/24
Leg Extension
3 x 10 with 15 partials on the last one
If you are wondering about shifting why not post the video in the new biomechanics section?
Once I get going again I am going to see if he can give me some tips on how to fix things
I have no advice for this, as it it something I feel happens to me too. Looking at the video it isn’t obvious, it just looks like it is a heavy weight.
I have never done a floor press, probably something I should try one day… only so many hours in a week.
It’s hard man. I’m looking forward to getting through it, writing it up, and moving on.
Thanks for the review on CD2! Looks good. Are you happy with the direction your weight Is headed? You’re down close to 1kg a week and still getting all that volume in; seems pretty positive.
Yeah happy overall, i’ve got my top abs showing (just about in good lighting) in the morning but still would like to take a big more off my waist. I’ve got another 2 weeks on no drinking and 100% compliance again so that should shed a big more.
Then i’l drop on maintenance for a couple of weeks and then diet again for a block. Overall though the programme does feel like it would be great for bulking too but i’m really enjoying it and have no real complaints. My arms are still 17 inches (and 16.5 for the right one) so they’ve not shrunk where as my waist has shrunk by an inch which is good.
I’m feeling good and its super sunny in little old England today and I’m working from home so happy days!
That’s outstanding news! It’s incredible how much my mood can turn on the weather, and I know how rare it is for you to string together a couple sunny days there.
I used to think I wanted to do lower volume and higher intensity when I was dieting (like DC), but as I’ve gotten older it’s just become the hardest way to go about it - a constant struggle between feeling like crap in the gym and the table. I don’t like how long some of those higher volume programs take, but it does at least feel like it’s working together with the diet.
Good job on the compliance! It’s hard to stay so strict so long. I think I saw you had one night out for a 40th, which is totally justified, and otherwise are totally in it. I’m betting you still lose a little more when you go back to maintenance.
This is awesome! I’m a bit jealous. My oldest is 9 and we haven’t really reached the point of close friends. She has some school friends, but we don’t know their parents so we’re hesitant to let her do much. I feel bad because I’m pretty sure sleepovers were normal for me at the same age, but I grew up in a different world (small town, too).
I should probably put more effort into that and I think it’ll be easier now that I’m a teacher. It was impossible to go to a gathering and not have people ask me questions all night about police stuff. And I’m guilty of getting sucked into it. The general public has no idea what police really do so I feel compelled to educate people on reality.
Beast! My first biceps tendon damage occurred during this movement many years ago so I’m not a fan anymore. It felt good prior to that day, but I think that was the first step towards my second shoulder surgery.
Back to my favorite gym! Turns out everyone didn’t stop working out while I was gone, though; it’s still full of huge people. They got new toys, though, like a log and some other things. We’ll have to figure out how to rotate that stuff in in the next program.
Today was DE Squats and it was hard
Seated Leg Curl
1p/ a bunch of warmups
1.1p/ a few
1.35p/ a few
1.25p/12 x 2
1.25p/10 + 6 + 5
DE (ha) Squat
The box I used here was a bit lower than what I wanted and it was noticeable.
I’ve been wearing squat shoes for the last 3 sessions; the jury remains out.
45/8
135/6
225/5
315/5 x 6
2m between sets
The last rep of the last set was damn near failure, so I don’t know that I can rightfully call this DE. I was trying to move fast, though. I was smoked after this.
Leg Press
Not the one I like
Feet high and wide
-/8
1pps/6
3pps/8
2pps/14 x 2
Back when I did box squats to baby my hip I put bumper plates on the 18" box to get it to 20 or 22". I was OCD enough to find the plate thickness online so I knew my box height.
You also might want to account for the heel lift on the lifting shoes. A shorter box and the addition of those shoes could result in a 3-4" difference in box height. That’s a decent amount considering you’re probably at or below parallel at that point.
And if you haven’t noticed, I’m pretty good at modifying things and finding solutions to my physical ailments. My injury history has given me great experience in that area.
I appreciate it! I typically am not sticking with one movement/ progression long enough it really matters anyway - I just do what I can for those circumstances that day. This whole scenario is a bit outside of my norm.
Great bench day today, team. I’m back at my old gym, too, and it’s been awesome seeing all my old friends. If you’ll forgive me for a bit of an old man ramble, maybe some young people read this and it might help, but here is some food for thought:
Between my belated reaction to the market and my extraordinarily poor timing on moving, I’ve lost more money the last couple months than I’d like to think about.
On the other hand, in that same timeframe:
I genuinely like and respect the people I work with now
I know where I want to be and have my family back there
I have a strong “village” that has similar values that we’re back raising our kids with
My kids are growing into their own activities and selves and they’re back with friends - they’ve had multiple sleepovers just since we’ve been back
I was chosen to be a member coach on here - it’s silly, but I seriously can’t explain how much that meant to me; I really do like this community
My wife has been able to find and stay with a company she loves and loves her (she’s newly back to the workforce)
So, overall, I’m extraordinarily happy. The last time I felt this fulfilled I was still in the army - thanks for letting me spill this stuff here sometimes; I’m not a big social media person and I don’t really like to talk about me to folks (my poor wife gets 100% of it), so this online community is sometimes a helpful spot for some of it.
Anyway, onto the Bench!
DE Bench
Felt sluggish going in, so a billion reps with the bar
Then
95/8
135/5
185/5
215/5 x 6
2m between sets
These were as snappy as a 9yo daughter!
DB Bench
70/6
100/8
100/8 + 70/15
HS Shoulder Press
My shoulder is still cranky, so I just stayed light and did slow reps to try to get blood in there
1pps/8 x 4
DB Side Raise
20/14 x 3
Plate Raise
25/14 x 3
Gladiator Tri Extension
6 x 20
Tricep Pushdown
Really weird handle; I liked it!
6 x 10
