5/3/1 go!

[MatTheCur]

Some great workouts as of lately. Injury free and killer workouts, stay healthy.

This! Impressed that neither you nor I have been back on that wagon. It's one we need to stay away from, methinks

[Filmbuff81]

Yeah I was thinking about option 2 also. Once I get more of my gym equipment that I need i'll be getting one of these as well.

either way you will not regret it. Fun way to get some cardio.

Pulling my sled backwards yesterday made my quads SCREAM with lactic acid haha.

But today I feel pretty damn good.

Some great workouts as of lately. Injury free and killer workouts, stay healthy.

thanks Ryan, just keeping pace with all of ya'll haha.

This! Impressed that neither you nor I have been back on that wagon. It's one we need to stay away from, methinks

Yeah let's stay away from the injury train.

Mine is mainly laziness, fatness, and too much sitting haha. But now that I gotta be in the gym 4-5 days a week I'm feeling a lot better again.

[NorthStrong]

either way you will not regret it. Fun way to get some cardio.

Pulling my sled backwards yesterday made my quads SCREAM with lactic acid haha.

But today I feel pretty damn good.



thanks Ryan, just keeping pace with all of ya'll haha.



Yeah let's stay away from the injury train.

Mine is mainly laziness, fatness, and too much sitting haha. But now that I gotta be in the gym 4-5 days a week I'm feeling a lot better again.

watchout your recovery bro, training a different energy system is no beuno for healin fast.

[DavoBC]

man great last few workouts. jelly of that bench. those backwards sled drags kill my quads too, so brutal

[Filmbuff81]

watchout your recovery bro, training a different energy system is no beuno for healin fast.

I wasn't sprinting and sled drags are proven to aid in recovery sooooooo yeah.

[Filmbuff81]

man great last few workouts. jelly of that bench. those backwards sled drags kill my quads too, so brutal

haha yeah they burn real good.

[NorthStrong]

I wasn't sprinting and sled drags are proven to aid in recovery sooooooo yeah.

anytime u goin lactic you aint goin backtic...?

tempo work stayin in aerobic-alactic zone is best for recover.

sled drags can help recovery or hurt it just like lifting can lol, depends on the parameters. Doin a barbell complex with light weight for a bit can help recovery, but squatting 75%xamap is not going to help recovery lol.

[izzygrant]

^^ this. Conditioning can be helpful in recovery but it has energy costs which have to be factored appropriately into your current training. E.g., I never got anywhere with lifting until I stopped running three miles a day every day like you guys kept telling me.

[Filmbuff81]

anytime u goin lactic you aint goin backtic...?

tempo work stayin in aerobic-alactic zone is best for recover.

sled drags can help recovery or hurt it just like lifting can lol, depends on the parameters. Doin a barbell complex with light weight for a bit can help recovery, but squatting 75%xamap is not going to help recovery lol.

well no **** hahaha

but regardless of how fast you drag a sled backwards there is going to be a brief amount of lactic acid build up, because it's a squad smoker.

Doesn't mean it's hurting recovery though since my heart rate isn't going through the roof causing me to double over and puke up my dinner.

also squats have an eccentric portion. Sled drag is all concentric, easier to recover from.

brb doing sled drags all day err'day

[Filmbuff81]

^^ this. Conditioning can be helpful in recovery but it has energy costs which have to be factored appropriately into your current training. E.g., I never got anywhere with lifting until I stopped running three miles a day every day like you guys kept telling me.

running 3 miles everyday is much more different than pulling a sled. and anything everyday is crazy.

I am joking about pulling a sled every day.

Also everyone keeps forgetting I am in a point of my training and life where I am trying to drop weight.

My only goal is to MAINTAIN my strength and muscle gains, not put 100lbs on my total in 3 months.

If I am able to drop back to 200lbs and marginally improve my lifts or keep them pretty constant, then it's been a resounding success.


edit: 10 x 100yards = 1000 yards = 1/2 a mile, so even if I drag my sled every day it only adds up to 3.5 miles for a whole week.

[Filmbuff81]

tired hell thanks to work and not eating enough this week.

So today was bare minimum.

Schedule all ****ed up this week so I feel out of rhythm.

Deadlift x 8 @9
135x8
185x8
225x8
295x8 @9

Pause squat X 3 @ 7-8 (1 min rest)
135x3
185x3
205x3
215x3
215x3
215x3


Sldl x8 @9
135x8
155x8
185x8
205x8 @9

Screw fatigue percents tonight haha.

Gonna stretch lots later. Too much sitting makes my si joint unhappy.

[shoefanatic23]

Nice session, how's the back holding up?

[Filmbuff81]

Nice session, how's the back holding up?

Thanks Ryan.

It's holding haha.

Feels good dueing deadlifts, it's everything else tbat causes it grief. Namely too much sitting and being fat haha.

But it's more a matter of my si joint acting up and me needing to stay up on stretching.

I fell off a roof when I was 12 and was in the hospital for a week, so I've had to deal with daily aches and pains for 20 years now, so I've learned when I can push and when I can't.

Right now I can which is handy, but I'll keep an eye on it. If I were to dump any pulling it would be deficit deads.

But for now they are pretty light and don't cause me grief.

Edit: forgot to say tendinitis in my left knee is more aggrevating than the back these days.

[Filmbuff81]

Shoulder feeling a bit effed.

So just did lots of pre hab today.

Just an old man.

May just need to limit doing so much backoff work and just stop once I hit the required rpe on the top sets and then do fatigue percents here and there when I am feeling good.

[shoefanatic23]

Glad to hear your back is holding up but damn sucks about the shoulder. Perhaps focus on the main sets and skip all the extra work until it feels better?

[Filmbuff81]

Glad to hear your back is holding up but damn sucks about the shoulder. Perhaps focus on the main sets and skip all the extra work until it feels better?

Pretty much the plan.

I slept really weird this week so things got all tensed up.

Lots of stretching and shoulder dislocations.

Not nearly as bad as last year when I royally ****ed it snatching, so should be better soon me thinks.

[Anthony21]

Glad to see you still get some lifting in given your schedule.

[Filmbuff81]

Glad to see you still get some lifting in given your schedule.

Thanks Anthony! Just trying to ensure I don't go off the rails and just stay somewhat consistent.

[Kentisc]

Stay safe

[Filmbuff81]

Feeling decent today aside from my knee. So no front squats and I worked up on squats but no backoffs.

Deficit deads ended dude to needing to **** lol.

Squats x8 @9
135x8
185x5
225x8
275x8
315x8 @9

All beltless.

Deficit Deads x2 @ 7-8 (1 min rest)
135x2
185x2
215x2
225x2
225x2
225x2
225x2
225x2
225x2

All these felt easy.

Good day. Squat strength is feeling good.

Realized one reason my shoulder probably feels funky is because I have brought my grip on squats back in much tighter to keep my upper back rock solid.

In turn squats have been feeling really good.

Sugar free red bull right before the gym ruined my guts haha.

[NorthStrong]

Stay safe brah, take it easy. You're doing a good job of doing what you can, and avoiding what hurts. No more ending workouts to **** though.

[Filmbuff81]

Stay safe brah, take it easy. You're doing a good job of doing what you can, and avoiding what hurts. No more ending workouts to **** though.

So next time just **** on the platform?

[NorthStrong]

So next time just **** on the platform?

no you **** and go back

[Filmbuff81]

no you **** and go back

Workout was basically done. Maybe 1 or 2 sets left max. Not gonna matter.

Plus it was busy and I needed time hahaha.

[Anthony21]

Nice work man. I sometimes take my preworkouts and they'll make me want to go to the bathroom. I'll take my serving and wait a little bit to go to the bathroom then hit the gym.

Granite the gym is just downstairs in my garage now haha.

[Filmbuff81]

Nice work man. I sometimes take my preworkouts and they'll make me want to go to the bathroom. I'll take my serving and wait a little bit to go to the bathroom then hit the gym.

Granite the gym is just downstairs in my garage now haha.

I think my problem is I haven't taken any pre workout in ages, but due to eating lower carb these days I wanted a bit more energy and it juat wreaked havoc.

A 4 shot americano gives me no issues though haha.

Probably bwcause of the fat from cream slowing down digestion.

[Anthony21]

I think my problem is I haven't taken any pre workout in ages, but due to eating lower carb these days I wanted a bit more energy and it juat wreaked havoc.

A 4 shot americano gives me no issues though haha.

Probably bwcause of the fat from cream slowing down digestion.

Love me some Americanos.

[Filmbuff81]

Love me some Americanos.

My go to these days at work to hammer out ads haha.

[Filmbuff81]

My wife came today so all the assistance work was supersetted so we could really blast through it all.

Bench Press x10 @9
45x10
95x10
140x10
190x10 @9

Superset 3x10
Lat Pulldown
Seated Cable Row

Superset, 3x20
Rope Hammer Curl
Tricep Rope Pushdown

Superset 3x10
Neutral Grip DB Press
3 way shoulders

Guess you could call that a quadset haha.

Nice solid day. Busy in the gym so it was great we could superset the work and just alternate.

Bench press felt nice. Was on the ****ty bench today, but at least it wasn't wobbly today. Was like doing fatbar work though haha, bar was thick as ****.

[2020Wellness]

Happy Easter bud!