time for you to have the talk with your padawan learner
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You will have to spell that out for me, haha.
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To be clear, he is sauced to the gills. You canāt achieve this look naturally, that isnāt to say you canāt look fantastic but holding that much muscle while being that lean is the consequence of drugs, while working very hard. Correct me if Iām wrong but I think thatās what @throwawayfitness was getting at.
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Will be starting this template tomorrow. I am cutting Deep Water Intermediate a week short because I am genuinely tired of the program (been on beginner/intermediate for 23 weeks).
Still going with the DW diet because it works. It is life changing for me when it comes to eating habits.
Iām going to make sure I actually do everything in this template. In my previous runs of 5/3/1 templates I skipped a lot of stuff. Made sure to choose assistance lifts that would motivate me.
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I think I slept funny last night. My back hurtsā¦ Oh well lol.
Good morning guys I am warming up for squats and the pain got atrociously worse. Itās like a pinching feeling in my T spine. Idk what to do but man am I annoyed.
The human body is such a piece of trash. Why couldnāt I be born a kryptonian or saiyan lmao.
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Anything I can do in the meantime to make sure this pain goes away?
Iām just gonna do a bunch of air squats and assistance if possible
Thereās a little peak at your future, young man.
Loosen up your lats and traps and see if you get any relief.
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Thanks Flats!
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good luck!
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LOL I might as well just have a deload week for once.
I tossed together some random ass routine I did today. I will post it shortly.
The Back Tweak Bounce Back Routine
500 reps in total-
Air Squats
Dumbbell SLDL
500 reps in total-
Pushups
Dumbbell Strict Press
So if my back isnāt better by tomorrow or Wednesday I will do this routine but with more reps (600-700) and more dumbbell movements.
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a little harsh mate but oh so true.
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Back feels a little better today. Though I am still salty at this situation.
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5/3/1 PR sets and Widowmakers
Stair Jumps (I do not have a box)
3 sets
Squat
230 lbs x 5
275 lbs x 5
300 lbs x 13
Squat Widowmaker
230 lbs x 20
Bench
155 x 5
175 x 5
200 x 10
Bench Widowmaker
155 x 20
Close Grip Bench - 100 reps - 95 lbs
Barbell Squat - 100 reps - 185 lbs
Barbell Curls - 100 reps - 65 lbs
My only regret is not pushing the PR set and widowmaker hard enough for squats. Otherwise a great training day. Going to do day 2 of the training week tomorrow. I am going to use 100 reps of TNG deadlifts as assistance and I am excited.
Btw I donāt do the 100 reps all at once. I do not have that level of endurance yet. For the assistance sets everything was done in 5 sets or less.
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This:
Followed by this:
Followed by this:
made my head explode.
Really nice squatting, my dude!
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Wide-eyed emojiā¦
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Thanks Sven!! Just trying to make sure I train hard! Iām also a big baby and find dumbbell movements very boring.
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5/3/1 PR Sets and Widowmakers
Deadlift
300 lbs x 5
330 lbs x 5
385 lbs x 4 (oops)
345 lbs x 9
Deadlift Widowmaker
265 lbs x 22
Strict Press
100 lbs x 5
115 lbs x 5
130 lbs x 10
Strict Press Widowmaker
100 lbs x 23
Strict Press - 100 reps - 75 lbs
TNG DL - 44 reps - 225 lbs
Deficit Deadlifts - 6 reps - 225 lbs
Bent Over Rows - 50 reps - 135 lbs
Going to push assistance harder next time. Thought I could throw 385 lbs around but that wasnāt happening, will most likely be tossing it around in the next two weeks.
As far as the tng and deficit deads are concerned, they feel stupid because of the ground Iām deadlifting on in my back yard. I only tried deficit because tng felt so awkward.
Imagine this, Iām standing and the ground feels like a small hill thatās slanting towards me. To the left and right of me there are 1-1 1/2ā holes on the side created by deadlifting. Above those holes are these grey lawn matt square thingies.
Yeah it feels stupid because I never bought enough in the first place, well it worked but the holes got bigger as I got stronger. Not saying this as an excuse or anything, itās just annoying and screws up my technique with those variations.
@T3hPwnisher Hey Pwn what were those grey lawn matt square thingies from menards called again. I need to get more.
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