@lnname Good plan, I think that hanging bands with weights on normal barbells will be enough oscillation to get you the same effect. Without much context, I would think that your best best is going to be making sure you move around a bit during the day, doing some thoracic extension and rotation movements and walking around or just standing up. Posture isn’t an issue in the traditional sense, but any static posture held long enough will elicit discomfort eventually. The goal is to just have a dynamic posture that is changing frequently and that will mitigate any posture-related issues.
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FortitudeRx
Week 7 - Day 2
5 Ct Eccentric Paused Bench:
5x225
5x245
5x265
5x285
5x305 @ RPE 8.5 - Tasked with starting at 225 and adding 20 lbs per set to RPE 8-9
Close Grip Spoto Larsen Press:
17x205 @ RPE 8
14x205 @ RPE 8
Cable Inverted Bench Row w/ 1 Ct Pause:
3x15x150 - Rowing in bench position from cable attached above to mimic bench path
DB Curls:
2x15x30s
15, 5, 5, 5 x 20s - Myoreps, 15 sec rests
Chest Supported DB Row - Lat Focus:
2x15x65s
Half-Kneeling KB Windmill:
2x8/8x25
Another day of 5-count eccentrics in the books. I wasn’t sure what to expect going into this, even though the deload week included a single 5-count at 315. It’s way different for 5 reps. Struggled to maintain wrist position on the eccentric since I usually don’t need to stabilize in that position for long. Added wraps to combat that and get some force production going. Happy with what I got today and I think that the next set at 325 would have been either RPE 10 or failed on the eccentric control portion.
Video of Day 1’s 445x2 5-ct squat and top set of 305x5 5-ct bench
FortitudeRx
Week 7 - Day 3
Sumo Isometric:
2x5x225 - 5 sec hold, right off the floor
Sumo Paused Deadlift w/ Belt/Straps:
3x405
3x435
3x465
3x495
3x515
3x545 @ RPE 7.5-8
BTN Overhead Press:
3x12x95
Close Grip Floor Press:
6x275
6x295
6x305 @ RPE 8.5
KB Deficit Sumo:
3x15x140 - Squat patterning more than hinging here
Leg Extension:
2x20
A1: DB OHP:
2x15x30s
A2 | Tate Press:
2x15x30s
Had family in town and needed to consolidate Days 3 and 4 this week. BTN OHP was mixed in with the sumo pulls, just not any true supersetting happening there. Sumo moved well today finally. PR around this weight is 5x565 paused. Happy with it overall.
FortitudeRx
Week 8 - Day 1
Paused Squat w/ Belt:
1x405
1x455
1x500 - 5 lb PR (I think) @ RPE 9
3" Sumo Block Pull w/ Belt/Straps:
10x545 @ RPE 0
8x605 @ RPE 7 - Benchmark PR at this height
Band TKE:
4 sets of until-it’s-very-hard with minimal rest with a doubled light band
Seated Leg Curls:
30x70 + 6x8 - Myo-reps, 15 sec rests
Coach gifted me a fun session here, working up to a single for paused squats at RPE 8 (but he was there in person and suggested I just go for the 5 lb PR based on how well 455 moved). Really happy with the rep and how my upper back stayed in position. Video here of the squat and block pulls.
I haven’t done sumo off of blocks higher than 2 inches in a long time, so this was definitely an ego lift for me lol. It was supposed to be an RPE 7 and then RPE 9 at 545, but after 10 reps on the first set I figured I better stop and move up instead.
FortitudeRx
Week 8 - Day 2
5 Ct Eccentric Paused Bench:
2x265
2x285
2x305
2x325
2x345
1x365 - Failed 2nd rep. Good eccentric control until the very bottom when I lost my scaps and arch, dumping me forward. When I pressed, I wasn’t able to get the backwards bar path as a result
4 Ct Eccentric Spoto Press:
2 sets to RPE 7 - Didn’t even count the reps here, but it wasn’t more than 8
Cable Inverted Bench Row w/ 1 Ct Pause:
3x10x175
Triceps Pushdown:
15x60
15x80
6x100, 120, 140, 120, 100, 80, 60, 40 - No rest
DB Curls:
Some for a few until it was hard
I went into this wondering if I would be able to control more than about 335 for a 5 count eccentric, considering my eccentric is pretty quick generally, so this is a great win in my books. The pressing strength was definitely there for the 2nd rep of 365, I just wasn’t able to keep the position, so it may be a cuing fix and/or an upper back fix.
FortitudeRx
Week 9 - Day 1
Only 2 days were planned last week because I went on my bachelor’s trip to New Orleans. All healthy choices were made, of course.
Squat w/ Belt:
2x5x405 @ RPE 7 - A hard RPE 7, we’ll call it
SSB Squat to Parallel Pins - Beltless/Flats:
6x2x305 - 60 sec rests
Cable Backwards “Sled Drags”:
3 Minutes x 150
GHR:
3x12xBW
Felt like hot garbage going into this workout and came out feeling much better. Several days of NOLA life was rough. But now we’re back to work. Squats felt bad at 365, but I knew the RIR wasn’t low just because the RPE felt off (they’re a actually kind of different things), so I went to 405. Positioning felt all over the place, but otherwise form held up. Happy with the resilience of not worry about feelings and just doing.
FortitudeRx
Week 9 - Day 2
Paused Bench:
2x2x330
3x2x345
Close Grip Spoto Larsen Press:
10x245
Cable Inverted Bench Row:
3x10+15x185 - 10 paused, 15 not
Cable Fly:
2x25x40s
Cable Curl:
20x60
2x15x80
Band Triceps Pushdown:
100 total with Light band starting with 50 reps and resting 15 seconds between subsequent rounds until 100 reps reached
Had to bench on the normal narrow and low bench today, so I felt pretty off today with pressing. Still managed to move 345 quickly, my groove was just off otherwise.
FortitudeRx
Week 9 - Day 3
Sumo Isometric:
2x5x225 - 5 ct hold, right off the floor
2 Ct Paused Sumo Deadlift w/ Belt/Straps:
2x455
2x485
2x505
2x535
2x565
2x585 - Goal for the day achieved
Sumo Stance Belt Squat + KB Deadlift:
3x20x90+100 - Plus nearly vomit
A1 | Banded Hyperextension - Hamstring Focus:
2x12xBW+Dbl Mini
A2 | Lat Pulldown - MAG Grip Close Semi-Supinated Grip:
2x15x120
20x120
Prescription was a double up to RPE 9 starting at 455 and adding 20-30 lbs per set until that was met. Felt a little tough on the warm-ups, but then I got into the 565 set and killed that. Got a little forward on 585’s second rep, so it was slower. Likely cut the RPE a bit here based on watching the videos back, but it’s about how you feel in the moment, not later when you’re feeling okay.
Week 9 - Day 4
BTN Overhead Press:
12x85
10x105
8x105
Pin Press - 4" From Chest:
15, 16, 16 x 225 - RPE 8s
A1 | KB Skull Crushers:
2x15x35s
15x25s
A2 | Hammer Zottman Curls:
15x30s
2x10x30s
Shoulder CARs:
2x5/5x5
Cable Crossover Lateral/Y Raise:
15x40
10x40 + 5x30
Band Single Arm Curl:
2x20-25xMonster Mini
Nothing specific to note on this day.
FortitudeRx
Week 10 - Day 1
Squat w/ Belt:
3x405
1x455
3x505 - +10 lb PR on 3RM FROM 7 YEARS AGO - Video here
3x8x275 - Piston style, beltless
Cable TKE 12" Step-Up:
15/15x70
2x10/10x90
GHR:
3x12xBW
Off-Bench Crunches:
2x15
I mean, damn. 7 years. I hit 3x495 s e v e n years ago and I haven’t beaten it since then. I’ve only had 495 on my back a handful of times in the past couple of years too, so when Les told me to load up 500 (accidentally loaded 505 lol) after my 455 single that wasn’t even that great, I was doubtful I could hit the prescribed triple.
I walked out, the bar whip was surprising, as I hadn’t felt that in a long time, my hips shifted around, and my right lateral quad started to spasm. Like it was going to cramp. It was either put the bar back and let it calm down, or just do it. I don’t suggest this, but I just did it. I let the fear happen on the descent of each rep and it kept spasming throughout the set at the top. But nothing happened and there was no pain afterwards. The set was done and I had finally set a very meaningful squat PR.
We’re not even in a peaking block or anything. It’s very nice having a coach, no matter how much I know how to do it myself, having someone just tell YOU to do it is completely different.
Week 10 - Day 2
Paused Bench:
1x308
1x330
1x352
1x374 - RPE 8
Duffalo Bar Bench:
3x8x235
Single-Arm Cable High Row:
3x12/12x110-130
EZ Bar Curl:
2x25x40
+Light Cable Triceps Extension and Curls
Elbows felt very rough on this day. This was my 4th training day in a row and the day after the squat PR, so cumulative fatigue coming in. All the presses still moved well despite feeling the pain during the lift. Usually that would limit me.
I did wake up today (2 days later) with pretty significant right shoulder pain. No clue if it’s from lifting, since I’ve been totally fine otherwise, or if I slept on it all night or something. But what do we do when we have random pain? That’s right, we catastrophize it. Wait no that’s not it. We move around, monitor it, and avoid worrying. I have a heavy paused deadlift today, so if the should hurts during that, it will likely be cut short, but otherwise it will resolve itself most likely.
FortitudeRx
Week 10 - Day 3
Paused Sumo Deadlift w/ Straps/Belt:
1x551
1x595
1x621 - PR, cue “wow that was easy”
1x661 - Super PR
- Video here
Conventional 3" Block Pull w/ Belt/Straps:
3x4x485
Wide Stance Belt Squat:
3x10x220
Seated Leg Curl:
2x20x120
So that shoulder pain I mentioned in the last post wasn’t an issue for deadlifts apparently lol. It hurt a little bit during warm-ups, but dissipated as the weight got heavier (still hurts a few days later, but I’ll write about that when it’s relevant). I think I was so focused on that, that I just… deadlifted. No real thoughts on form other than keeping the hips close to the bar during setup. Trusting my recent technique efforts and letting it go is the best move.
I noticed things were moving wildly well at 551 and when I did 595 as if it were nothing, I knew the 620-640 prescribed single would be much more doable than I assumed when I first read it in my programming. The 621 I loaded also moved exceedingly well. And these are solidly paused reps. So I went out of the pocket and loaded the 661 because I knew it was there.
It felt heavy during the pause and I had a very, very slight bit of doubt, but then when I re-initiated out of the pause, it flew until I hit lockout where it slowed, but it was already in the bag. This was, by a pretty wide margin, the best my deadlift has ever felt. I think if I wasn’t pausing this day, 700 was there.
I don’t know how big of a PR this can be considered really, because I don’t have a recorded 1RM for a pause, but I’m not sure I’ve ever even paused anything over 600-605 and the only thing heavier was just 14 lbs over this for my all-time deadlift PR at 675.
This was a lot to say, “I liked how this went”. But… I liked how this went.
Catch-Up
After the last big deadlift, I had a deload week, which didn’t have anything special to note, of course. The shoulder is still injured in whatever capacity that means. It feels like it could be a labral issue. With the symptoms and the lack of sudden mechanism of injury, it makes me think it’s not a strain of a muscle. A bunch of different positions and motions hurt in different ways, so it’s more likely to be a capsular or actual joint issue than a muscular one. It has improved, but I’m still not benching or pressing really anything other than light DBs (55s and under) and incorporating a few push-ups.
Otherwise, this past week included:
Day 1
SSB Squat to Parallel Pins:
3x385
3x405 - RPE 7.5
3x425 - RPE 9 - Overshoot due to technical breakdown (pitch forward on eccentric). Aiming for RPE 8.
Plus quad accessories
Day 3
Paused Sumo w/ Belt/Straps:
Up to 1x573
Sumo w/ Belt/Straps:
2x606 - Goal was 2-4, upper end was not there today
Then hamstrings accessories mostly
Shoulder thing is very frustrating, being that I’ve been completely fine and literally woke up with this pain, but it’ll be fine. Just going to do what I do and get myself better. What if it’s a torn labrum? Well… I don’t really care lol. Surgical intervention is almost always unnecessary in normal orthopedic cases of joint pain and can be totally resolved with improved specific strength and tissue loading, improved mobility and control of that mobility, and patience. The functional limitations will likely be totally resolved within 12 weeks even if the labrum is still torn (assuming it even is, it’s just a hypothetical. The surgery + rehab would be at least that long, more expensive, way more painful, and very possibly (according to research) literally do nothing compared to just doing normal exercise. Not to mention I can actually continue to lift during this time versus after surgery.
Okay anyyyyway
< / soapbox >
FortitudeRx
Week 13 - Day 1
SSB Squat to Parallel Pins w/ Belt:
1x385
1x405
1x425
Duffalo Bar Squat - Beltless:
5x5x235 - 60 sec rests, testing out the shoulder here
Bulgarian Split Squat w/ Rear Foot on Band:
2x20/20xBW
PVC Overhead Squat w/ Front-Band Tension:
3x10xPVC+Micro Mini
Superman Plank:
3x0:10/0:10 - Woof, real bad at this
Goal today was to just work up to a single on the pin squats at RPE 8 and then see if we can start using the Duffalo bar without shoulder pain. Both high bar and normal grip low bar were painful, but talon grip low bar was okay. So, this will probably be a good opportunity to get used to talon grip and/or get used to stabilizing with my upper back rather than trying to get my shoulders and hands to do it.
Surprisingly the front-banded overhead squat wasn’t bad on the shoulder. Overall I think it’s getting better. Just a matter of being patient.
Week 13 - Day 2
Lat Pulldown:
2x20x90
Bench Press w/ RNT Band:
5x20x135 - 2 sets superiorly banded for lat involvement, 3 sets inferiorly banded for chest-level shoulder ER involvement and “up and back” cueing
Cable Skullcrusher:
20x80
2x15x100
Lying Cable Lateral Raise:
15x40
15x60 + 3x8x60 - Myo-Reps 15 sec rests
DB Curls - Myo-reps:
20x20s + 4x5x20s - 10 sec rests
Haven’t done much upper body work in a couple of weeks, so this was actually a good bit of work for me today. Felt good to do some bodybuilding as the focus though.
Bench was okay, mostly some anterior shoulder pain that seemed like pec, coracobrachialis, and/or short head of the biceps. Just a strain-y type of feeling in that area. Shoulder joint itself seemed okay with it. So, for bench, I’ll likely treat it like a pec strain and just progressively load high reps and continue to work on the shoulder with ROM and rotational work.
Coach Les likes to program the backwards band for people that struggle to use their lats to stabilize, but I tend to have more of an issue with controlling the shoulders at the bottom, so I switched to the forwards band. It’s probably something I’m going to use for this whole recovery and see what it does for me.
FortitudeRx
Week 13
Day 3
Paused Sumo w/ Belt:
6x1x500 - Cluster set with 30 sec rests, hook grip on first 2 reps, then straps
TnG Sumo w/ Straps/Belt:
4x8x420
Chest-Supported T-Bar Row:
2x10x45 - 3 ct holds
5x180 + 10x135 + 15x90 + 20x45 - Drop set, partials at the end of the 15 and 20
Weighted Hyper:
2x10xBW+125 (Sandbag)
Lying Band Hamstring Curl:
2x10x2 minis
10x1 mini
Little bit of adductor irritation with the TnG sumo, but otherwise this went well enough. Hook grip is definitely out of practice, but I’m starting to use it for warm-ups more often. Just to make sure I’m able to do it basically.
Day 4
A1 | Lat Pulldown:
20x100
15x130
12x160
10x180
A2 | Triceps Pushdown:
15x120
12x135
12x135
B1 | Low Incline DB Bench:
15x55s
15/15x55 - Single Arm
B2 | Chest-Supported Rear Delt Fly:
2x25x15s
Barbell Flexion Row:
3x15x85
Machine Preacher Curl - Myo-Reps:
15x80 + 4x5x80 + 4x5x60 - 15 sec rests
Right now I’m self-directed upper body days because of the shoulder, so this was mostly a bodybuilding day. Pressing is really the only painful movement at this point. Making progress.
FortitudeRx
Week 14 - Day 1
Duffalo Bar Squat w/ Chains (+75):
3x325+75
3x375+75
3x395+75 - RPE 6.5
Duffalo Bar Squat - Beltless:
4x6x285 - 45-60 sec rests
PVC Overhead Squat w/ Front-Band Tension:
3x12xPVC+Micro Mini
Front Foot Elevated Split Squat:
2x15/15xBW
Superman planks, Pallof press, and messing around with med ball
No shoulder issues with the Duffalo bar and talon grip with 470 at the top, so I imagine all is good to do whatever I need to with squats. May just be using this bar for a bit. All of the heavy squats felt good. On the second set of low rest squats, I got an adductor bite, so I narrowed the stance and shallowed the depth for the last 2 sets.
We’ll be adjusting deadlift this week to make sure I don’t actually injure the adductor. I ran for the first time in about a year the day after this workout and, while my lateral hips are super sore, the adductor feels practically normal.
FortitudeRx
Week 14 - Day 2
Bench Press w/ RNT Mini Band (Forward Tension):
12x185
2x12x225
12x225 - No band
Don’t remember specifics:
Lat Pulldown - Lats Emphasis
Cable Skullcrusher
Zottman Curl
Hammer Zottman Curl
Lying Cable Lateral Raise
Week 14 - Day 3
Trap Bar Deadlift - High Handles:
5x500 @ RPE 6
5x535 @ RPE 7
5x555 @ RPE 8
Sumo SLDL - Beltless:
3x8x315
Light Rows
We did trap bar for the adductor’s sake, but the shoulder didn’t like the wide grip. The abduction creates too much distraction and inferior pull together (which isn’t going to be great for a capsular/labral stability issue necessarily). Had some regression into pain after this, but not to the peak of the issues. Just need to do normal deadlifts.
Week 14 - Day 4
Low Incline Smith Machine Bench w/ Reverse Bands:
3x6x230 - 2 Minis
12x180 + 6x180 + 8x90 - Drop set, no bands on last drop
DB Seated Rear Delt Fly:
3x20x20s
EZ Bar Curls:
3x15x60
Triceps Pushdown:
20x90
10x110
8x130
6x140
5x150
2x8x90
2x8x70 - Under 30 seconds rest for all of this
Low Angle Facepull / Upright row:
3x15x70
Shoulder stuff
Decided to test out the shoulder to see if I could press regardless of the pain. Not used to using a Smith machine, but once I found my position I was able to get a lot of tension on the pecs. Little scary at the bottom, but not painful per se. Went pretty hard on the drop set with little rest after the previous heavy set too and I didn’t have any real issues.
The next day, the should is practically back to what it was prior to the trap bar deadlifts, so I’m just going to keep moving forward as planned.
FortitudeRx
Week 15
Day 1
Duffalo Bar Paused Squat w/ Chains (+75):
6x4x325+75 - 60 sec rests
10x355+75 - No pause. RPE 8
Belt Squat - Narrow Stance:
20+10+5+3+2 x 130 - This was 40 reps “as fast as possible”, so I made up sadistic rest scheme of [Number of Reps] = [Seconds of Rest]. Those last 10 reps were rough lol
Superman Plank:
2/2x30 sec - Slightly better at this
Seated Leg Curl:
20x80 - Just a little knee flexion, no training effect
Very surprised by my ability to knock out that 6x4 paused with just 60 seconds of rest. I was winded and then fine about 2 minutes later. The 10 rep set was just 10 lbs in bar weight from my PR with chains too, after all of that.
New things: Remember when I said I would start running last year? Well I didn’t, but now I am. I’ve run twice and enjoyed it enough to keep doing it. I’ve been dieting for a bit now as well and I’m down 8 lbs.
Haven’t done a physique update in a while, so what better time than now:
This was after this squat workout. 33 years old, 220.2 lbs that morning, still natty
Day 2
Reverse Band 2 Ct Paused Bench:
8x2x315-Minis - 45 sec rests from rack to unrack. Done in 7:45, no shoulder/pec issues
5 Ct Eccentric / 5 Ct Concentric Bench:
5x135
7x155 - Was supposed to be an AMRAP, but I called it when I felt I couldn’t achieve the same slow speed concentric
Single Arm Reverse Bench Cable Row - 2 Ct Pauses
10/10x90
10/10x100
10/10x110
Zottman Curl:
12/12x20s
2x10/10x30s
Hammer Curl:
10/10x45
8/8x50
Standing Cable Lat Pullover:
3x12x90
Lu Raise:
2x20x10s
Cable Shoulder ER:
2x15x30
“Light” reverse bands were the prescription and it was very lightly helpful. Measured at 6 lbs off the top and 15-16 lbs off the bottom total. So basically still pressing 300 for an 8x2 with only 45 sec rests.
Shoulder is continuing to get better at end-ranges with only a few things still painful. If I can push for one thing as a physical therapist to the lifters that read this log:
If you wait until pain is gone to start pushing forward on strength, you’re going to be in pain for much longer. There’s a false trichotomy in rehab of treating things in the order of pain first, then mobility, then stability, THEN eventually you’re meant to just go fuck off and get actually strong again, if you know how to. The focus may be in one area, but there’s a gradient of effort that is needed in each at all times, including the area supposedly “after” the rehab. Good clinicians (and online coaches
) understand the fluid nature of progress and how to deal with these things in real life.
FortitudeRx
Week 15
Day 3
Paused 1.5" Deficit Deadlift:
6x4x408 - 90 sec rests
I wasn’t feeling great on this day physically and had some adductor irritation, so I decided to do a few light mobility things and then cardio
Rowing:
2:00 on / 0:30 off @ 10 Resistance - 5 rounds
2,143 total meters
C2 Biking:
20 cal on / 0:30 off @ 7 resistance - 5 rounds
2,679 total meters
Day 4
A1 | Low Incline DB Bench:
3x10x105s
A2 | Lat Pulldown:
2x20x100
2x15x150
Meadow’s Row:
2x12/12x100
12/12x75
B1 | Cable Fly:
20x50
15x50
B2 | Machine Dips:
2x15x160
Adductor machine things
Happy with the incline DB benching and how the shoulder is progressing. No real pain, just some mild discomfort and I didn’t feel like I had as much endurance as I usually would at this weight. Obviously a little de-trained on pressing at the moment, but not too far off normal numbers.
FortitudeRx
Week 16 - Day 1
Duffalo Bar Paused Squat w/ Chains (+75):
7x3x345+75 - 60 sec rests
6x375+75 - No pause. RPE 8
Belt Squat - Narrow Stance / Pulse - Myo-Reps:
15+10+6 - Rest equal to number of reps
Rest 45 seconds
6+4
Rest 45 seconds
6+3
Seated Leg Curl:
2x20x80 - Cue cramping
3 exercises utterly destroyed me today lol. The 7x3 was great when it comes to holding up and having the capacity for it, but fuck it was hard. Quads and upper back were done for. I wanted to do 10x375+75 for a PR on the AMRAP but it wasn’t safely there. It was supposed to be RPE 8, but it’s hard to measure because I stopped more so because of the somewhat dangerous feeling in my quads.
Shoulder update: I was able to full grip the bar for squats here. We’ll see what happens with a straight bar soon enough.
FortitudeRx
Week 16 - Day 2
Reverse Band 2 Ct Paused Bench:
7x3x315-Minis - 45 sec rests
1x365-Minis - Clean, super easy
1x385-Minis - Not super easy, but no issues
Feet Up Spoto Press - 5 Ct Eccentric / 5 Ct Pause:
2x6+3x155 - Racked and reset grip after 6 both sets, long tempos are very difficult for me to control at the wrist
A1 | Single Arm Reverse Bench Cable Row - 2 Ct Pauses:
15/15x90
15/15x110
A2 | Cable Skullcrusher:
15x90
2x15x110
Lat Pulldown - Lats Emphasis w/ Angles90:
2x10x120
Zottman Curl:
12x20s
10x25s
10x30s
Shoulder feeling good with most exercises at this point. Still some pain with reaching overhead or doing a throwing motion, but we’re getting there, as expected.
This reverse band set up was still just 6 lbs off the top and 15 lbs of the bottom, so getting up to 370-379 for a single is great at the moment.
FortitudeRx
Week 16
Day 3
Paused Conventional Deadlift w/ Belt/Straps:
3x4x405
3x4x455
Wide Stance Squat:
3x8x225
Hip Mobility/Control things
Nothing special here to note. Squats added by me to replace a light sumo variation.
Day 4
Cable Low Row - Lat Focus + Upper Back Focus Supersets:
10+10 x 120
10+10 x 160
2x10+10x180
A1 | Paused Bench:
4x6x275
A2 | Chest-Supported Row - Upper Back + Lat Focus Supersets:
10+10x45
10+10x90
8+8x135
B1 | Band Incline Overhead Triceps Extension:
15, 12, 11 x 2 Light Bands
B2 | DB Lateral Raise:
2x20x20s
Couple of rear delt and shoulder ER exercises
First time doing bench without accommodating resistance in a few weeks. Felt decent, just deconditioned to it.
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