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  #6931  
Old 10-08-2018, 11:46 AM
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after a long weekend staying in a cabin with the boy and doing lots of hiking, I got back into the gym late yesterday afternoon.

squatz: warmup with bar and then 135 for 5, then 225, 275, 325, 365, and 405 for 5.

bench press: warmup with bar and then 95 for 5, then 145, 185, 215, 245, and 270 for 5.

barbell rows: 145, 185, 215, 245, and 270 for 5.

then my fat ass did a single set of bodyweight dips for 8, and then it was time to go because the gym was closing.
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  #6932  
Old 10-09-2018, 09:30 AM
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pretty tired today, insomnia meant I got about 5 hours of sleep, but I got it in before work.

deadlifts: 135 for 5 to warmup, then 225, 275, 315, and 345 for 5.

strict presses: bar and then 75 for 5 to warmup, then 100, 120, 140, 155 for 5.

squats: 135 for 5 to warmup, then 225, 280, 330 for 5, then 330 for 6.

ez curl bar preacher curls: 85 lbs for 3x8.
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  #6933  
Old 10-11-2018, 07:03 AM
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today was my BIG TRIPLES day!

squats: bar and 135 for 5 to warmup, then 225, 280, 330, 380 for 5, 425 for 3, and 330 for 8.

bench press: bar and 95 for 5 to warmup, then 145, 185, 225, 250 for 5, 295 for 3, and 225 for 8.

barbell rows: 145, 285, 225, 250 for 5, 295 for just a single (boo), 225 for 8.

exhaustificated
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  #6934  
Old 10-12-2018, 06:42 PM
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I was running short on time and couldn't do a full 6 circuits with the 45 pounder + planks. So I decided to pick up the 24 kg kbell and lumbered my way through 5 circuits. My form was getting wussy so I stopped that and then did 2 sets of 40 two-hand swings, and a third set with 24 reps.

Doing two-handed swings made my grip burn in a way I haven't felt in a long long time. Wowza. Maybe I need to start doing those more often, cause I've been doing one handed swings for years. The two-handed swings aren't really all that much easier, and man, they seemed to work me in a very different way.
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  #6935  
Old 10-13-2018, 01:34 PM
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By the way, my favorite workout synth right now. I have these two EPs play straight through, in the order posted. This dude freakin' rocks.

Irving Force - Undercover EP
Irving Force - The Violence Suppressor EP
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  #6936  
Old 10-15-2018, 08:22 AM
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keep swingin', Ry!!!

today was pretty good after a weekend in Des Moines for Iowa Leather Weekend with the pupper

squats: bar and then 135 for 5 to warmup, then 225, 265, 315, 360, and 405 for 5.

bench press: bar and 95 for 5 to warmup, then 150, 185, 215, 250, and 280 for 5.

barbell rows: 145, 175, 205, 235, 260 for 5.

dips: pressed for time so just one set at bodyweight for 8

machine leverage shrugs: 275 for 10 twice, then 285 for 10, 295 for 12.

no travel plans for the rest of the year so I'm looking forward to just concentrating on diet and lifting hard.
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  #6937  
Old 10-16-2018, 04:11 AM
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I'm going to get my first ever massage tonight. Apparently the place is a real doozy and massages deep. I suspect I'll be in boatloads of pain. I've wanted to do this forever, because I'm certain I have lots of tightness and damage everywhere. Here in Shanghai it's pretty cheap and can, apparently, be really good if you know the right place (Or really bad, or accidental sex work).
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  #6938  
Old 10-16-2018, 10:26 PM
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Good work, everyone!

@uudd: Very strong lifts, fella.

@Ryan: 2-handers will, indeed, smoke your grip! I was on vacation this past week, so I took my 2 pood kb. Lots of swinging. Lots of forearm fire.

—-

This evening


ascension day lyrics


ascension day lyrics

Also did some volume work, some breathing pausies, some GHR, and then 15 minutes of rowing.
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  #6939  
Old 10-17-2018, 09:18 AM
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F YEAH

today was not as good

deadlifts: 135 and 185 for 5 to warm up, then 225, 295, 330 for 5, 375 for 2. fail

strict presses: bar and 75 for 5 to warm up, then 105, 125, 145 for 5, 165 for 2. fail

squat: bar and then 135 for 5 to warmup, then 225, 295, 340 for 5, 340 for 7.

assisted pullups: 125 off my fat ass for 2x8

ez-curl bar preacher curls: 85 lbs for 3x10, 6.
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  #6940  
Old 10-17-2018, 07:52 PM
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Quote:
Originally Posted by Galadrome View Post
EDIT: The images are not loading on my computer, but here in China with a spotty VPN many things don't load. Please let me know if it worked.
If you have shadowsocks, I can PM you details for my personal server I used when I was living over there. Worked decently most of the time, besides certain high security periods when they blocked everything.
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  #6941  
Old 10-18-2018, 10:43 PM
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Not sure if this is the right thread but I've been hitting the gym 3 days a week for two months trying to get in shape. I typically hit the rowing machine for 20-30 minutes, then 20-30 minutes hitting various weight machine things, then 15-20 on a treadmill.

Any suggestions on ways to lose my gut/man-titties?

Also, what app do ya'll use for tracking reps?

Any general recommendations?
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  #6942  
Old 10-19-2018, 09:19 AM
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Balrog, the best way to lose weight is to exercise regularly and track your caloric intake with an app like Lose It or My Fitness Pal. If you plateau even after the caloric reduction / tracking, try moving to a low carb diet and see if that helps you go further.

as for apps, Full Fitness is a good one. Strongur if you start getting into periodized lifting programs like 5-3-1 or Madcow 5x5. Stronglifts 5x5 app is very focused if you try Stronglifts 5x5 as a program (and I recommend it as a great place to start if you want to start doing barbell compound lifts).

three days a week of cardio and resistance training should make a real difference! congrats on getting in there! Do you feel any different?

___

today was Not Great, due to insomnia last night meaning I had about 4 hours of sleep before I got to the gym this am.

squat: bar and 135 for 5 to warmup, then 225, 290, 340, and 395 for 5, 425 for 3, and 340 for 5.

bench press: bar and 95 for 5 to warmup, then 150, 185, 230, 260 for 5, 300 for 3, and 230 for 8.

no time for barbell rows. curled 165 for 8 for 1 set. that was it.
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  #6943  
Old 10-19-2018, 01:24 PM
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I use a really simple 5/3/1 tracker app. For years I just kept up with it on an Excel spreadsheet, haha.

@uudd: Sleep will fuck you up. Still, a triple at 425# on a *bad* day? Go ahead, my man, go ahead.
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  #6944  
Old 10-19-2018, 01:26 PM
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@Balrog: General recommendations for lifting: get away from the machines and learn the basic big compound movements: squat, deadlift, bench, overhead press, row. I know those can be intimidating at first (every single one of us was there at one point), but devoting yourself to those lifts is going to pay off much more than cranking out reps on a bunch of cable machines (which also have their uses, mind).
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  #6945  
Old 10-20-2018, 02:34 PM
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2/3 of my lifting sessions were good this week. Yoke squats were awesome, and I just did an upper body push/pull that went very well: band pushups, Kroc rows, face pulls, neck work.

Deadlifts last night were subpar, though. Not total shit, but just not on point. Was a little too drunk, haha. It’s not rare on a Friday for me to drink beer between sets, but I ended up drinking whiskey at the firm’s “partners meeting” before lifting. Missed the sweet spot! I have had some great lifts with a slight buzz, but if I’m just a little over the line it screws something up.

The “2 or 3 beers” warmup works pretty well for rugby matches, too, btw. Our pack players all shotgunned a beer before kickoff at our last match and I feel like I really *get* the sport. It was our best pack performance of the season so far, too. No way that’s a coincidence.
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  #6946  
Old 10-20-2018, 05:47 PM
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You are just too manly, dude. I am way behind.
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  #6947  
Old 10-23-2018, 09:37 AM
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I was so ZONKED yesterday from insomnia (AGAIN) that I forgot to post my lifts oh noooo

anyway here they are:

squat: bar and 135 for 5 to warmup, then 225, 265, 325, 365, and 405.

bench: bar and then 95 for 5 to warmup, then 155, 185, 220, 250 for 5, then 285 for 4.

rows: 155, 185, 225, 250 for 5.

dips: was running outta time so bodyweight for one set of eight

leverage shrugs: 295 lbs for 4x10.
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  #6948  
Old 10-23-2018, 04:04 PM
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Thanks for the advice, fellas. I'm sticking to the rowing machine for 20 as a warmup. I'm still pretty intimidated by the squat, deadlift, bench, overhead press, and row but I'm putting my toe in the water lol.

Sunday:
bench: bar + 40 for 35 reps
bar curls: 40 for 40 reps
seated dip: 90 for 40

Today:
bench: bar + 40 for 40 reps
seated dip: 110 for 70
low row (machine): 90 for 40

Current tunes:
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  #6949  
Old 10-24-2018, 07:16 AM
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that's a lotta reps, Balrog! are you breaking those up into sets? (fyi: a regular size barbell weighs 45 lbs.)

today was a bit better.

deadlift: 135 for 5 to warmup, then 225, 275, 315, 355 for 5.

strict presses: bar then 75 for 5 to warmup, then 100, 120, 140, and 155 for 5.

squats: bar and then 135 for 5 to warmup, then 225, 290, 340 for 5, then 340 for 6.

assisted pullups: 125 lbs assistance for 8. just one set, had to cut it short.

ez curl bar preacher curls: 85 lbs for 3x10, then 8.
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  #6950  
Old 10-24-2018, 09:37 AM
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Good work, people! I was a lazyass bc I worked late last night and did nothing.

Making that up tonight with yoke bar squats.
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  #6951  
Old 10-24-2018, 02:14 PM
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Feeling the insomnia induced lethargy and apathy. I haven't been consistent for at least two weeks now. I woke up feeling like my brain was on the brink of death. It's difficult getting in a full workout and still having time to feed the kid and get dishes washed and get her up to bed on time. Augh.

I tried getting up early a few times this summer to run before work. But uh...nope. I am not good at early morning, it murders me.
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  #6952  
Old 10-24-2018, 04:06 PM
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Quote:
Originally Posted by upupdowndown View Post
that's a lotta reps, Balrog! are you breaking those up into sets? (fyi: a regular size barbell weighs 45 lbs.)
I usually break it up into sets of 10 or 20. Whatever I can handle lol.
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  #6953  
Old 10-25-2018, 10:56 AM
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Balrog: If you want a change of pace, try doing 5 sets of 5 reps. That’s a good sweet spot for heavier load and still good volume!

Ry: I feel you. Especially on mornings. Once in a blue moon I’ll lift in the morning but it is def not odeal for me.

——

SS Yoke 440# for a triple. Pitched forward some, but that’s kinda the nature of this implement. Pleased with bar speed.

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  #6954  
Old 10-29-2018, 08:21 AM
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Going to try something a little different for a while. No rugby matches in November, so I have some time to experiment. Will still have practice on Thursdays, but the rest of the week is free. Going to run Wendler's Krypteia from the 5/3/1 Forever book. It focuses more on conditioning than what I've been using (basically just regular old 5/3/1), which is better for my current training goal - being a better rugby player. My conditioning is currently miles and miles better than it was a couple of years ago when I was just training for strength and basically nothing else. However, it could always be better.

Krypteia should at least maintain my strength levels, but is supposed to increase my work rate. On the rugby pitch I'm confident in my strength; it's recycling over and over that wears me down. I almost never come out of a match (actually had to leave for a couple of minutes because my nose and eye were bleeding fairly profusely Saturday, tho!) and 80 minutes is a *long* time for my fat ass.

Will still be using the Yoke squat, trap dead, and band pushup as my main three lifts. The program is fairly simple: for the first two cycles I'm hitting 5 reps on the work sets (no AMRAP PR set), then 5x10 volume. Between every set (including warmups and volume) I will be doing close grip pushups (dips if my shoulder lets me) and chins or a row for sets of 10. I will alternate the push and pull each time. This has to be done before 45 minutes runs out.

On the upper body day I am to superset alternating sets of goblet squats and Romanian DL. Same time limit.

After two cycles of that you run one cycle where you use the traditional 5/3/1 scheme for the main sets, push for a PR on the last one, then do 5x5 "first set last" volume. You still do the supersetted assistance and you still have to beat the clock.

I dropped my training maxes, as Wendler and people who have run the program suggest and am excited about this challenge.

Tonight is car push sprints, and tomorrow is day 1 of Krypteia!
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  #6955  
Old 10-29-2018, 08:26 PM
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10/26
Bench bar + 40: 4 x 10
Seated dip 140: 4 x 10
Torso machine: lol dunno, a while
Rowing machine: 20 minutes

10/28
Random leg crap: 15 minutes
Bench bar + 50: 4 x 10
Seated dip 140: 4 x 10
Torso machine 95: 4 x 10

I feel like my bench is getting better but after a certain number of reps, I'm toast. Also, I broke a couple bones in my arm like 5 years ago and I don't think they healed back right. My left arm is definitely not as stable as my right.
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  #6956  
Old 10-30-2018, 03:37 PM
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Good work, Balrog.

How are you bracing for bench? Properly bracing might help your stability.

An olympic barbell is 45#, btw.
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  #6957  
Old 11-01-2018, 09:33 PM
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I didn't know what bracing what til you mentioned it lol.
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  #6958  
Old 11-03-2018, 08:50 AM
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Let us know how the program goes Mokrap! I've always been interested in conditioning focused stuff. I have Theories but I'm too scared of the Big Bang to really give a conditioning routine a run. I for sure should, some day.
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  #6959  
Old 11-03-2018, 01:49 PM
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Oof, even if the weight wasn't too much for two of the days, kettlebell three days in a row definitely activated some back muscles. I think on weekdays when it's just me and the kiddo I'll do shorter workouts (without the planks) so I'm not so pressed for time trying to be sure she is fed and dishes are done and I can get her up and ready for bed on time. What that means is I may be doing quite a bit of half routines (3 circuits instead of 6), followed by a bunch of swings and overhead press.

Man those swings get the blood pumping and the forearms burning.

Importantly, workout synth! Irving Force - "Godmode"
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  #6960  
Old 11-06-2018, 09:35 AM
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I'll check that synth out, Ry!

So, on to week two of Krypteia. Got through the first one with time to spare on each workout. I am starting out each session thinking "Damn, I lowered my training max too much" and ending each one fairly gassed, haha. This is fun, and it's nice to be in and out of the garagym so quickly.

Also, I bought a Slingshot and may dip my toe back into benching. Shoulder is still not 100% pain free, but with that device maybe I can make it work.

If not, band pushups 'til Valhalla!

I flirted with the idea of buying a new trap bar, as I often do. The cheapass CAP one I have is rusty, has short sleeves (which is why I bought 100# plates way back), and the knurling is beyond aggressive and is in straight-up cheese grater territory.

Buuuuuut it's the first piece of gym equipment I bought, there's nothing actually *wrong* with it, and it's rated to 750# (if I could somehow fit that much on there). Talked myself out of it! She's a tough old broad and I'm sticking with her.

Last edited by Mokrap of Croton; 11-06-2018 at 11:24 AM.
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