That is a fucking amazing gift dude, you are truly blessed. You also have zero excuses not to train yourself to death now, so there’s also that.
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Yeah my good friend who lives right across the street got a new Vulcan rack around Christmas. I asked him if I could buy his 6 year old one and he’s been real cagey and dismissive about it. Wouldn’t discuss price. Now I know why. It was a conspiracy!
I legit didn’t know they were doing all this. Since my gym was torn apart for “bleaching” I wanted to try some belt squats in the garage on Thursday (also downstairs). The wife is like “you’re running on 5 hours sleep and you worked 12 hours today! You need to recover you idiot! Plus I want some attention this evening!”
Little did I know that at that moment the gym was half rebuilt and the rant was to keep me from discovering the surprise. To make it cooler the wife and I have the same checking account, so she had to use cash for the mats and dry lock and be super sneaky.
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Thats far too multi layered, networked and sophisticated for a mortal man.
We stand no chance against that level of skill.
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That wife is a keeper
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I concur.
Stay back! I saw her first! Lol.
Just had time for abs this evening.
3 rounds of
Ab wheel amrap
Hanging leg raises amrap
Situps amrap
Legs held off the floor 2" alap
I tried windshield wipers like Brian Alsruhe. Can’t do them at all. I swear those worms gave him super powers haha.
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Tried wide grip (ring finger on the ring) benching for the first time in years just to see if the shoulder played nice. It did. Boy do I have a poverty bench though. Only one way to fix that.
Bench: 45x10, 95x10, 155x10, 185x5, 215 x3, 225x1 ugly rep, 185 3x5
4 rounds of circuit:
Incline DB press 40’s x 12
Jeff Cavlier one arm DB press diagonal 40 x 5
Wide handle pushup x12
Band crossovers x12
Band flies x12
1 30 second negative chest dip
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First leg day with my cage.
Skwatz: 45x10, 135x10, 225x5, 315x5, 365x1, 315x5, 225x10, 135x10
365# felt great on the legs, upper body needs to get used to actual weight again
3 rounds of:
24" box jumps (my bench lol) x10
90# leg curls x10
Dip belt squats 4, 35# plates standing on my 45’s so I could make it past parallel.
Holy cow you guys that do dip belt skwatz are animals! They were trying to remove my inner thighs the whole time. No more chub rub! First time trying these. Might have to keep it to 3 plates wide so I can keep my legs lol.
Box jumps actually winded me. Wtf. #notanathleteyet
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They’re no joke! Solid break in (365 x 1) for a new cage.
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Thanks @Despade, it was a bit shaky at 4am after not touching anything over 315 for a year or so. 395 was my best ever. I remember being pissed 405 wasn’t there. I’ve never had training/sleep/stress/diet all dialed in at the same time. Would like to see what I can do now that I seem to be growing up and making better choices consistently.
Going to do the 531 calculator and use that for my big lifts and just do as much assistance as I can fit in the hour. So a 5 day bro split based around the big 3 and ohp.
Do you have a log up? I know you work in a gym. I’d follow it if I could find it.
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Yeah, I’ve got one show casing some mediocre lifting ability, ha! That’s pretty much how I run my 5/3/1 set up as well, seems to be working pretty well for me as well. Not sure how to link my log, but it’s buried in there somewhere haha you may run across it.
Here you go. The forum usually adds a link automatically
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Thank you @dagill2.
Anyone ever have the body DEMAND more food and sleep after a good leg workout? I ended up eating an extra 600 calories (still in a deficit) yesterday and I didn’t do arms this morning because I wanted more sleep. This is why I don’t do planned refeeds, they happen on their own.
Feel pretty good otherwise today. This is my first year training mostly in the AM. Just didn’t know if I’m adapting poorly or if this is normal for morning training.
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Upper arm day:
3 rounds of:
Ez Curl Bar 50#x12
Tricep extensions standing 50#x12
Upright tricep dips x5
Cavalier bicep pullups x1 negative (lmao pathetic)
3 rounds of:
Bent over brachialis curls 40#x12
Tricep pushups x 12
Bands to finish
Me: Bent over bicep curls
You, an intellectual: Bent over brachialis curls
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Well I did them in hammer curl style. I forget whether I stole that from Meadows or Cavalier. Those are the only two I watch at lunch out of boredom trying to learn something
Shoulder day:
5/3/1 OHP
80 x 5
95 x 5
105 x 5
Assistance Circuit 3 rounds
10# Front raise x 12,12,12
10# Side raise x 12,12,12
10# Rear raise x 12,12,12
Z Press 95# x 5,5,10
One arm BB OHP
R: 7 reps, 1 minute hold at lockout, 30 sec negative
L: 8 reps, 1 minute hold at lockout, 30 sec negative
Band pull apart 20,20
Band face pull 20,20
Watched the world log lift championships yesterday night. Bibi is an animal. His home gym is outside in Africa lol. Wheels is a mutant. If he sticks with strongman he’ll podium soon.
Asked the wife “you think I should do an amateur strongman competition next year to give my training more purpose?”
“You’ll never stay committed to it. You only truly bust your ass at your W2 job. Never for anything you actually want. That’s why you make a bunch of money but don’t have your own business, real estate or a six pack.”
She speaks da truf lol. I highly recommend getting an honest savage wife. Gut check time.
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Missed M&T with work, and I got volen-told to be on a committee to pick a new pastor for the expanding church. No pressure.
Combined 5/3/1 bench and squat to get back on track.
Bench: 45x10, 120x5, 140x5, 160x10 lame
Squat: 45x10, 135x10, 215x5, 250x5, 280x10 (wanted 20… not this morning)
Assistance
3 rounds of:
chest dips x10
24" box jumps x10
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still some solid work done regardless
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Deadlifts then arms with my neighbor (big Jeff cavalier fan)
135x10,
225x10
5/3/1 sets
255x5
295x5
335x10 w/straps
225x15 volume
Inverted rows 3x10
Drag curls 95# 3x10
Incline seated db curls 25’s 3x10
Curl trifecta: alternating normal curl, reverse curl and outside curl (so 3 movements per arm is 1 rep) 25’s for 3x8
Circuit no rest:
Upright tricep dips 3x5
Banded tricep extensions 3x10
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