Well done! I keep telling myself I’m going to start incorporating these on a regular basis…but never do, ha. Good on ya!
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They’re definitely giving results. They’ve sort of helped me focus on my body being a group of working parts, using everything from top to bottom. Everything seems to be feeling better as well -head to toe. I don’t go super heavy except maybe one session a week so they’ve not been too taxing overall. Credit Dan John on daily incorporation.
I’m going to give you full credit haha and instead of having an off day today I am going to set up a carry medley in AliveAgain36’s honor haha
@Despade
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Deadlift day
Deadlift / Incline BB SS
Deadlift
1x10x135
1x5x225
1x5x315
1x3x405
1x1x475
4x5x315
Incline
1x20x45
1x15x90
7x10x135
1x20x95
Loaded carries 3 - sets
Farmer -50lb DBsx40yrd
Waiter -20lb KBsx40yrds
Suitcase - 45kb KBx40yrds
Treadmill - 60 min / 5.0 inc / 4.2MPH
Peri-work out
1023cal
P - 92.2G
F - 19.5G
C- 126,7G
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My original plan:
Main lift (Squat, Bench, Row, Deadlift)
Week 1: 8x10x~50% of 1RM (90%)
Week 2: 7X5X~75% of 1RM (90%)
Week 3: 6X3 ~ 85% of 1RM (90%)
Week 4: 5X2 ~ 95% of 1RM (90%)
Week 5: deload / reset
*OHP will be volume based with low weight
I’m going to adhere to this for Squat and Bench, but not on my other lifts for a few reasons:
-I was never going to follow this for OHP - my shoulders are too vulnerable for heavy OHP (years of poor bench form and idiot lifting back in HS and college).
-When I lift towards max on rows, I feel like I’m not working anything. In the 50-70% of 1RM, I’m able to get enough volume and squeeze through reps where it feels more beneficial. I figure with this approach, the weight will slowly increase.
-Deadlift day is my favorite day, but I like to change it up. This probably is not the best approach, but I’m not training for anything in particular and just enjoy picking heavy shit off the ground. I sorta head to the gym and just decide on my way what to focus on based on how I feel - EMOM, higher volume reps, max load, etc.
I’m really satisfied with my set-up right now. I feel great, and am seeing results. I’ve calmed down a bit on trying to be at a specific anything (body weight, max lifts, etc). Now that I’m back at it consistently, I’m just enjoying the process and being back in the gym. Slow, steady, and consistent. Incorporating loaded carries every session has been really beneficial (my forearm veins are as defined as they’ve ever been) and my traps seem to be popping more. My traps are the one body part I’m actually proud of 
. Treadmill walking has also been great - I feel in good cardio shape without the heavy burden of jogging / running and all that comes with it. I still run and bike a bit here and there, but walking seems to really get the job done. Plus honestly, I can do other shit while I walk like catch-up on work emails prior to heading to the office so it’s a good use of time.
Today marks 30 days without a drink which in all of this is the most important. Everything is exponentially better - it’s a matter of keeping to this. I’m eating good, good sleep, better relationships, present in the moment, more effective at work, less stressed, saving money, and much more. I’ve read 7 books in the last 30 days - The Great North Road, Hyperion, The Fall of Hyperion, Alas Babylon, The Call of the Wild, and The Gunslinger, and Never Let Me Go. My gut is this is will be a permanent change, yet always a struggle. One day at a time. Sorry if TMI.
Gonna take it easy this weekend. Squat and Bench will be 6X3 of 85% 1RM(95%). I’m guessing this will be the most changeling of the cycle. Singles and doubles are usually not a problem when I get in this load area, but the difference going to three might as well be 10 for me. Not to mention 6 sets - it makes me nervous just thinking about it
I’m also revamping my macros a bit - though making progress, I’m interested in experimenting a bit. Got nothing to lose so figure it will be an interesting test. This based on input from guys like @MarkKO and more research I’ve been doing.
New daily targets:
Cal goal 2500-2600
P - 160G (about .8 per lb BW)
F - 45G (about .3 per lb LBM)
C - 375G
This is basically cutting fat in half, and almost doubling carb intake. I figure with the frequency, intensity, and duration of my training, this is a good protocol. I’ll run these for a couple weeks and then evaluate. I’ll baseline this and then look at tapering a bit. I’m almost considering upping cal intake, but this is way more carbs than I’m used to, so I’d like to see what happens first. I may increase after a couple weeks and then taper from there.
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All of that looks good to me. Great to hear you’re going well.
Squat
Squat / WG pull-up & chins SS
High BB Squat
2x10x45
1x10x95
1x5x135
1x5x185
6x3x225
1x20x95
Pull-ups - 2x4 - first 4
Chin-ups - 3x5 - second 5
Lunge / farmer walk SS
1x8x25
1x8x30
1x6x40
1x8x30
1x8x25
1x50DBx 40yrds
1x55DBsx 40 yards
2x45platesx 50 yards
Ergometer - 5K, 23 minutes
~2,500 cal
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Here’s the sample day of meals. Any suggestions always welcome.
4:30AM - breakfast:
5:30AM - Periworkout
I consume about 1/3 of macros right before, during, and with 20 minutes after
10:30AM - Lunch (about 3 hours after peri workout)
1:30-3:30PM some snack stuff
6:00PM - dinner
This should be a pretty typical day with the new macros - willpowering smaller dinners from now on. I sometimes have some Greek yougurt before bed as a top off macros - will continue with this when needed.
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AM weight 193lbs even
Bench day
Flat BB BP
1x20x45
1x12x95
1x5x135
1x5x185
6x3x225
1x12x135
1x20x95
Incline BB BP / DB curl SS
BP
1x12x95
5x10x105
1x12x95
Curl
2x12x10
1x10x15
1x10x20
1x10x25
2x8x30
1x25x15
Loaded carries / straight bar SS
Farmers - 2x 45lb plates x 40 yards
Bear hug - 2x (2)45lb plates x 40 yards
Suitcase - 45lb plate x 40 yards
Curl
4x12xBB
Treadmill - 60 min / 6.0 incline / 4MPH
Today’s macros:
Cal - 2546
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Today was a pretty brutal one - 2 hours total, pretty much non-stop / short rests.
Row day
BB Pedlay Rows
2x10x40
1x10x50
1x10x60
1x10x70
1x10x80
1x10x90
1x10x100
2x15x50
Lat Pull down / leg extension SS
LP
1x12x70
1x12x85
1x10x100
2x5x145
LE
1x12x70
1x12x85
1x10x100
2x5x145
Face pulls
Loaded carries / ab work (2 sets each group)
Group 1
-trap bar farmers
-2 x 135 x 20 yards
-4 x 225 x 20 yards
-decline crunch
3 x 15
Group 2
-suitcase - 3 x 45lb x 40 yards
-an wheel - 3x10
Ergometer - 6K / 29:07 minutes
Cal - 2,576
Been looking and found a local farmers market that sells organic, range-raised chicken close to where I live - convenient enough that I can go at least weekly or more to stock up with fresh meat. Bought some chicken that was delivered today, cut fresh while I was there. $5.49 a pound! Gram for gram, that’s cheaper than most protein powder - about $2.10 per 40 grams of high quality protein.
Gonna cut powder out and go whole food only for the next few weeks. Looking forward to seeing how it goes.
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Free breakfast AND lunch today so I’m going to load up 
. Healthy choices yes, close calorie counting, no.
OHP day
3 x 5 x ^ 115
Military OHP / calf raises SS
2x10x45
1x10x65
1x8x85
1x6x105
3x3x125
1x30x45
1x20x45
Lat / front DB raise SS
1x10x10
1x8x15
3x5x20
1x20x10
3 circuits:
Seated hammer curl into Arnold press
-3 x10x20
-Farmer - 45KBs x 20 yards
-Rack - 45KBs x 20 yards
DB Farmer finisher
2x60x20 yards
2x70x20 yards
1x50x40 yards
Stairclimber - 20 min / 90 floors
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Deadlift day
DL
1x8x135
1x5x225
1x5x315
1x1x405
1x1x455
1x1x485 (2 failed attempts 
)*
2x3x405
1x5x225
*reversed my mixed grip and this may have had some affect, but head was playing games with me on failed attempts is more the cause I think.
Incline BP
1x20x45
1x10x95
1x8x135
6x5x155
1x20x95
Loaded carries - 2 circuits
Farmer- 1 x 45plates x 80 yards
Bear hug- 1 x 45plates(3) x 40 yards
Suitcase- 1 x 45plate x 40 yards
Waiter- 1 x 25pplate x 40 yards
Treadmill - 75 min / 6.0 incline / 4.0MPH
Cal - 2,674
Meh…
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You’re leaner. Still pissed, but leaner.
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Yep
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Relaxing day
Short, 2 mile AM walk
Have really been focusing on food quality in conjunction with tracking cals and macros. I’ve significantly increased the amount of fruits and vegetables and healthy carbs / protein I have daily. The better diet, almost daily walking, and a bit more focused training plan has me feeling great.
Cal: 2,200
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Haven’t done this in awhile but figured I’d throw this in Chris C’s Aug 2017 progress update thread… Placing a copy here too.
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Holy shit! Although, you look angrier leaner n
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