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Finished up cycle 1 and am on deload. Everything is going pretty well. Training maxes move up as programmed. Currently about 167lb. Started using bulldog grip on bench where bar rests as low on the palm as possible while obviously still keeping the thumb wrapped around the bar. Never knew...

If any of you guys want something simple and effective for core work, checkout the ab wheel. It's fucking amazing. So much DOMS from just 3 sets of 10-15. Anyway, about half way through the first cycle of Beyond 531. I'm at 164lb and eating roughly 4000 calls a day. Sumo deadlift form has...

An update: after about a month and a half of little progress on a low volume DUP program, I've moved onto a variation of Wendler's "Beyond 531," complete with the heavier joker sets and a periodized scheme that's actually 351. About to start week 2. I'll check back here periodically to update...

Gym is closed for a week so went to one near my work. The equipment is absolutely atrocious. Hex plates, a bench whose j-hooks are so high that I can't even reach them, and a squat rack whose jhooks are too high and whose non-adjustable safety setup is also too high which causes me to hit the...

I've realized Rippetoe's squat cue for elbows up and wrists in no flexion is absolutely terrible for shorter people like me with short forearms. Keeps the neck extended outward and the chest collapsed which causes weight to fall onto the front of the foot. Keeping the bar onto the upper part...

Working swing shift at a new job is killing my motivation. Too tired to go to the gym today, so I suppose I'll go tomorrow since I have a 4 day weekend (thank you Founding Fathers), but that'll make 3 days since my last session. Whatever. Life's a grind.

Bringing out my weighted pull-up grip. Due to the pull-up bar in my gym being right up against the wall, it can be hard to get into a position that will necessitate getting my chin to where I like due to plates that like to swing. Felt decent today. Last set felt a little too grindy for what...

I'm seeing a large improvement off the bat with spoto press. Hit 5x4 with what was supposed to be 85% and most of the sets were RPE. 7-8. Very impressed at how fast things are coming there. Squat on the other hand, I got hit with an RPE 10 double on double 4 with 85%. Last week I got 4x3...

Roger that. I'll update this log with anything important over the next couple of months or questions. Keeping a separate log in a document.

Here's a beltless 275 pull after my session today. Not super used to conventional but it'll show you what I mean. http://tinypic.com/r/5tvvd1/8

Question for you: Should knee extension progress continuously once a deadlift breaks from the ground or should their be periods below the knee where leg extension ceases but hip extension continues to progress? I find I always do the latter and end up in a posterior pelvic tilt (with no...

5'8, 160lb Paused Squat: 185lb 3x6 Spoto Press: 155lb 2x8, 1x7 Misgrooved 7th rep due to sweaty hands. Deficit Deadlift: 255lb 2x6 Realized how narrow I have to do these. Machine Rows: 160lb 3x8 Face Pulls: 42.5lb 3x10 Lateral Raises: 20lb dbs 3x8 Stationary Bike: 20 minutes at a moderate...

First day of bulk. Good session today. Getting a little bit more behind the bar more and actively breaking with legs at the beginning of sumo DL made the break much harder but I could feel the movement so much more in my quads and adductors which are weak areas of mine. It's amazing how much...

Every change was a couple session affair before reverting back. I've been pulling how I pull pretty consistently since I started. Bottom up setup, initiating with the lower back, very little tightness. I think getting behind the bar with that top down setup and initiating with my legs is going...

@Jester, I could just do unbelted LBBS squats as accessories. Your thoughts. Tested today. Not in the greatest of states but what the hell? Will test paused squat, deficit DL, and face pulls if the rope attachment is recovered before Thursday. I'm between 159lb and 160lb. Deadlift: I've...

160lb after elliptical today. Will eat at an estimated maintence until bulk starts. Someone seems to have misplaced or stolen the rope attachment for the cable machine. Won't be able to do facepulls until that gets resolved.

Deloading for a few sessions before testing and then starting bulk. Anyway, here's the DUP program I'm going to run. Any last minute modifications? @Jester Day 1: Sumo DL: 90% singles/doubles to 8-12 reps, -20lb from bar, 2x3 @ RPE 9-9.5 Spoto Press: 90% singles/doubles to 8-12 reps, 2x8RM @...

Weighings I do are usually after all 3. :cool:

161lb today after cardio. 1lb away.

[Recovery Day - Target RPE 7-8 on compound lifts] 5'8", probably somewhere between 161 and 162lb Spoto Press: 180lb x 5, x 5, x 5 Beltless ATG Paused Squat: 205lb x 5, x 3 Good lord. Mah work capacity. Weighted Pullups: Belt + 57.5lb x 5, x 5, x 4 Liking my new belt a lot. No more...