I think if I want to avoid this back thing, I’ll have to ramp volume more slowly…
Or something.
This is unacceptable.
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Feeling good, itching to deadlift, but I think I’ll wait until tomorrow as the back is still the tiniest bit pang-y.
New strategy for deadlift:
I progress best with deadlift if I keep it minimal, as I did while doing conjugate-style training long ago. So I’ll keep it to once every 8 days or so, starting at 60%x15x1 EMOM working up by 5% per week and dropping reps as the intensity goes up. Squatting acts like DL assistance for me, so it may be all I need.
60% 15x1 EMOM
65% 15x1 EMOM
70% 15x1 EMOM
75% 12x1 EMOM
80% 10x1 EMOM
85% 8x1 EMOM
90% 4x1 EMOM
95% 2x1 EMOM
100% 2x1
See if that works. Adjust along the way, I guess
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I have no idea what this means but it looks serious so I’ll research it.
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Every Minute On the Minute.
When timer reaches the top of the min you pull
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% is % of last 1RM, which is 465 for me right now
EMOM = Every Minute On the Minute
so on a 15x1 I’ll do 1 rep every minute for 15 minutes.
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2020-12-16
MesoCycle 1 microcycle 1 day 3 part 2
Axle Deadlift
280 15x1 EMOM
Stiff-legged Deadlift
185 2x8
Axle Bar Holds
185x25 sec, 20 sec
Nary a twinge. Been bugging me that I didn’t finish Day 3.
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Nah. Imo, you definitely did the right thing by waiting. I got a hip thing-y that’s been pang-y going on a year and a half now due to overly enthusiastic deadlifting.
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Inner forearms are sore. Doing an axle hold for time, I can’t help but start crooking my wrists after about 15 seconds to improve finger leverage as the grip starts to go…
Keeper.
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Wretched stressful workday, which has ended too late.
Am no for tren.
Am for tren tomorrow day
Typo?
tren = train
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Gotcha
Sure 
DCA-I’ll be very interested in your DL progress…interesting plan… best
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J.F Caron
1202 Hummer Tire Deadlift
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2020-12-19
Mesocycle 1 Microcycle 1 Day 4
1-Arm Landmine Press
65 3x8
Should have gone about 10lbs heavier, but the first sets felt weird.
High Bar Squat
265 3x8
Meadows Row
95 3x8
Reverse Curl
80 3x8
Good enough. Trained in hiking boots. I noticed I could do an Asian Squat in them and I don’t have to worry about the cement ruining the soles like with the lifting shoes, so…
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strong work DCA, good stuff
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After the first micro I’m deciding against the “do a top triple idea” It induces too much fatigue and since I’m building out to 5 sets per movement, I don’t think I need the stimulus.
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No way I’m squatting again today. Still sore from Saturday. I’ll slot in EMOM deadlifts today and do squats on Wednesday. I don’t think I can put two of these squat sessions in a sequence; something easier to recover from has to go between them.
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2020-12-21
Mesocycle 1 Microcycle 2 Day 1
Close Neutral Grip Pullups
BW+30 4x8
Keep weight the same next time
Overhead Press
137.5 4x8
Axle Deadlift (EMOM)
305 15x1
Close Grip Slingshot Bench
192.5 4x8
Haven’t done 4 sets of anything except front squats in a long while. Not eager for 5 sets at the moment.
“Benching” while bridging on a sandbag is still awkward.
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