Thank you! Seasonal allergies conspired to compound into something worse, but I’m on the upswing 
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Thanks for posting the article, it’s validating and motivating. The highlighted line about one intense set being sufficient for maintenance will help inform my at-home lifting.
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I was actually surprised by the results. Dr Schoenfeld is the hypertrophy doctor so trust his word. If you have social media then follow him. He’s always posting stuff like that.
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Good to know, I’ll follow him on Facebook.
I agree, the results upend traditional practices and beliefs about hypertrophy. I’m currently torn between doing two weekly full-body workouts, two lifts per day six days each week, or some type of cycle.
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My programs are always dictated by my schedule. My mind shifts throughout the year from longer workouts with less frequency to shorter workouts done almost daily.
If the schedule isn’t a factor then do whatever you want. If one of those options has the possibility of getting screwed up and causing stress then pick the other.
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THIS is the info I needed to hear. My schedule is static, and it stresses me to no end if I miss a workout that’s part of a weekly plan.“Flexible structure” is what works for me.
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I’m back to being so dizzy, I can barely move without intense nausea and vertigo. Lovely. We’ll see if the standby OTC meds of ibuprofen and decongestant help. At least I have a real doctor’s appointment soon.
Tried anything for the vertigo?
An urgent care doc had me on corticosteroids, which were supposed to help but didn’t 
I’m going to my PCP, and maybe he’ll be more helpful.
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5/13/21, Thursday
Pull-ups & chin-ups
- bw x 65
- 20:00, 3 EMOM (threEMOM) with 5 extra sprinkled into the last few minutes
Deficit deadlifts
- 145, 185 x 5
- 215, 245 x 3, 1
- 275 x 7 sets x 3, supersetted with
Standing DB OHP
- 20, 25, 30, 35, 45 X 5
- 55 x 7 sets x 5
Apparently strength and endurance are perishable skills 
Someone should do a study about it 
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5/15/21, Saturday
Hill
- 23:30, warm-up and five laps
- I inherited the Shepherd from my nephew, who enlisted in the Army and left for basic a couple weeks ago. The dog is one year old, and I plan to train her to be my trail dog
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She looks energetic!
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So. Much. Energy. Haha
She’s exactly one year old and her growing has just slowed down, so a couple-few brief hikes each week will take the edge off her energy and allow her joints and muscles to slowly adapt.
How are things going? The dizziness getting any better?
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Enough to function - finally! Thanks for asking
I started my next project today of dragging 3’ x 4’ concrete blocks across my yard, so most of my resistance work for the next little while will be with 300±pound blocks instead of barbells.
What I can say is, 2"x6" boards as skids for the win and deep-deficit deadlifts are a VERY transferrable lift.
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5/23/21, Sunday
Squats
- 65 x 10
- 95 x 4
- 115 x 4
- 135 x 4
- 155 x 4
- 175 x 4
- 195 x 4
- 205 x 4
- 155 x 7
DB bench
- 35 x 15
- 45, 55, 65 x 10
- 65 x 3 x 10 (incline)
With the new-to-me bench, all my dumbbell pressing will have to be inclined. That’s ok, it fights my moobs.
DB rows (unsupported)
- 65 x 3 x 12
1-arm DB triceps extensions
- 25 x 3 x 12, supersetted with
Lateral raises
- 20 x 3 x 10
A light, easy sesh to remind my muscles what’s what.
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5/26/21, Wednesday
RFESS w/ DBs
- bw x 5
- 10 x 5
- 20 x 5
- 25 x 4 sets x 6, supersetted with
Standing DB OHP
- 20 x 10
- 30 x 8
- 45 x 5
- 55 x 8, 8, 8, 7
Incline bench DB curls
- 30 x 3 x 8, supersetted with
Incline bench rear delt flyes
- 20 x 3 x 8
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You got this! I think we have all had some obstacles over thr last couple of years, but the important part is… we are all still in the game! Now, go kick some ass!
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