Great going champ. You paid your dues. That’s all we ask
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This is a great attitude mate. Make a decision, form a plan, give a commitment and then smash the next 8 weeks. You could very well surprise yourself.
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6/3/21, Thursday
Lying leg curls
- 50 x 15
- 75 x 10
- 100 x 8, 75 x 8
UB warm-up
- Laterals, tri ext, curls x 8lbs x 15
- BPAs - 2x red x 3 x 20
Supersetted between squat sets
Squats
- 65 x 15
- 115 x 4
- 135 x 4
- 155 x 4
- 175 x 4
- 195 x 4
- 215 x 4
- 155 x 8
Push press
- 95 x 5
- 115 x 3
- 135 x 1
- 155 x 4
- 45 x 2 x 12 (strict DB press)
Barbell rows
- 135 x 5
- 155 x 5
- 175 x 4 sets x 5
Pushups, handles + feet elevated
- bw x 2 x 25
My left shoulder’s feeling a little off, so I called this at two sets.
DB curls
- 30 x 3 x 12
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This right here! And yes, in progress!!
By the way, you look fantastic. Seriously.
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Thanks, mate! I didn’t want to leave the challenge unfinished. In fact, I’m going to borrow a page from your book and sprinkle calisthenics days on my non-lifting days throughout the week.
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@TriednTrue mate throw them on top of your lifting days as well my man
Time to go to war
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That’s my plan and goal! Thanks for articulating it so clearly.
Thanks TnT! I I appreciate it. Going to take a break from the barbell and hit some different things in June and will go back into another strength program in July. Or at least, that’s the plan.
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I might… I’m currently earring with 300±pound concrete blocks, dragging them across my back yard and setting them. My hip gets to aching if I’m not careful, so I’m going to pace myself, adapt to frequency, then reassess.
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Fuck that reassess shit
While your ‘reassessing’ your gains are cashing out
A barbell break for a month is a good idea. Joints need recovery time (and different angles and exercises.) Are you excited about this brief barbell break?
Definitely not. I get off on the heqvy lifting part of this deal. It will be a test of my discipline to do this.
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I hear you! I was always a higher-rep lifter, until a woman I dated insisted, based on copious reading and zero experience, that StrongLifts 5x5 was THE superior program. She and I gave it a whirl, and I was hooked on full-body, low-rep lifting.
Another aprogram from here I’ve really was based on an upper/lower, 4 days per week split. It had a range of reps for each session, claiming it was optimal for the hormone profile. It started with 6 sets of 4 for the day’s main compound lift, moved to 4 x 8-10, supersetting two assistance lifts, and finished with another superset of two more lifts. It was surprisingly tiring and effective.
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Even moreso if i destroy my hip and have to have a hip replaced 20+ years early! 
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Fair enough
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6/4/21, Friday
BPAs - 2x red x 65 total
Cleans
- 115 x 3
- 135 x 3
- 155 x 3
10 rounds of:
- 3 chin-ups
- 6/leg walking lunges
- 9 push-ups
Wearing a 20-pound backpack
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My lats are pleasantly sore today, and my shoulders, hips, and lower back feel great. Yesterday’s workout is a keeper.
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6/6/21, Sunday
Close-grip Bench Press
- 65 x 10
- 95, 115, 135 x 5
- 155 x 5, 6, 7, 8
Olympic squat stand, standard bar; the plates were scraping the outside of the stand with each rep.
Deficit deadlifts
- 135 x 10
- 175 x 5
- 215 x 3
- 245 x 1
- 275 x 6 sets x 4
Lots of sumo sets. Supersetted with
Towel pull-ups
- bw x 5 sets x 4
DB curls
- 35 x 2 x 12
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6/10/21, Thursday
Warm-up
- BPAs - 2x red x 3 x 20
- Laterals, curls, tri ext x 8lbs x 15
Push Press
- 65 x 10
- 95 x 5
- 115 x 3
- 135 x 1
- 155 x 5
Laying leg curls
- 50 x 15
- 75 x 10
- 100 x 8
- 75 x 10, supersetted with
Standing DB OHP
- 45 x 5
- 55 x 3 sets x 7
Squats
- 65 x 15
- 115 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 195 x 5
- 215 x 5
- 155 x 10
Barbell rows
- 135, 155 x 5
- 175 x 5 sets x 6, supersetted with
Push-ups, handles + feet elevated
- bw x 20, 20, 25, 25
DB curls
- 35 x 2 x 13
Summer came suddenly. Last week, the highs were in the low 80s. Yesterday, my car’s thermometer said it was 100*. I’m still adjusting.
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6/13/21, Sunday
Warm-up
- BPAs - 3 x 2x red x 20
- Curls, laterals, tri ext x 8lbs x 15
- 1-leg glute bridges - 2 x bw x 10, 2-sec pause
- Ab wheel - 2 x knees x 5
Cleans
- 115, 135, 155 x 4
11 rounds w/ 20-pound backpack:
- towel pull-ups x 3
- Push-ups x 9
- Walking lunges x 6
88* F didn’t look very hot. But it was. I’m pleasantly surprised I had the grip strength to do weighted towel pull-ups for every round. Fixing the weaknesses.
Bonus p.m. session.
Barbell curls
- 40, 50 x 5
- 65 x 5 x 8, supersetted with
2-arm DB triceps extensions
- 45, 55 x 5
- 65 x 5 x 10
Lateral raises
- 4 sets x 25 x 5 drop to 13 x 10
Behind back BB wrist curls
- 85 x 3 x 20, supersetted with
EZ bar reverse curls
- 40 x 2 x 15
Single calf raises w/ DB
- 20 x 4 x 12
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