Good Luck Brother! Get After it!
-Brian
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Bit star struck, thanks man!
Thanks for the tag @losthog.
I’ll be following along @chaoshander. Excited to see your progress! Do you compete in any sports/ strength sports or plan to do so?
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SQUAT DAY 2
- Conditioning. Empty Barbell Complex, 3 mins alternating battle rope
- Box Squats Giant Set
-Hip Thrusts 3 x 10
-Box Squats 3 reps 275/285/295
-Dragon Flag Raise Things. 3 x 10, followed by hold
-Battle Rope 3 x 25s - Box Squats Volume
-235 12 reps, 8 reps, 245 8 reps - Low Bar Squat EMOM
-185lbs 7 x 3
Notes: Started extremely strong, held up until EMOM sets. Should have been 180, got over confident I think, with the improved start up and increase in weight, need to stick to the plan a little tighter. Legs were completely fried.
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Me too! I have not competed, and while it’s not out of the question, I would like 450 on Deadlift, 375 on Squat, and 315 on Bench (the only one I have) before I attempt. I know they’re arbitrary numbers, but they’re just personal goals
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BENCH DAY 2
- Conditioning. Battle Rope/Burpees alternating 7 minutes
- Floor Press Giant Set
-BB Row 3 x 8 @ 155lbs
-Floor Press 1 rep 275/295/305
-Hanging Leg Raises 3 x 12
-Burpees 3 x 10 (still really hate these, but limited due to inclement weather) - Floor Press Volume Sets
- 8 x 245, 5 x 245, 5 x 245
- OHP EMOM
-110lbs 10 x 3
Notes:
*Rotated into proper cycle, dynamic set now consists of the paired lift. Definitely helped with the burn out I’ve felt on the past 2 days.
*Wilmington is a giant sauna, and my garage floods. So. A pretty unenjoyable workout all around.
*I think I need to post a video and enlist people to assess my OHP form. It’s never felt right, and it should definitely feel right at 110lbs.
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I just started it too! First 4 day cycle will be finished Thursday. I can literally ring the sweat out of my shirt after 45 mins, it’s brutal. I do giant sets for all my warm ups too though so that might have something to do with it
Looking forward to seeing your results!
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Ah shit. I meant to note I started giant setting my warm ups today too, to kind of counteract the switch in the dynamic part.
But yeah, I came in drenched and had to sit in our “cat chair” to dry out haha.
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My second workout is tomorrow. Monday was good. I Giant set warmups and volume work. For me DL had dynamic squats. Tomorrow OHP will pair with dynamic bench.
I managed to get 10-15 minutes of accessory work. (Yeah I’m bragging)
Up your game man. Get that icing.
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You’re right, accessory work starts tomorrow!
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Second workout today for me. Did some accessory on OHP variation day.
Today on squat variation no accessory, I was toast. 
EDIT: awesome workouts dude.
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I just want to say that a Darkhorse Guinea Pig is the craziest animal I have ever heard of.
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Honestly, a jet Black guinea pig the size of a horse would be fucking terrifying. 0/10 do not ever want to see in my lifetime.
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WAVE 1, WEEK 3
DEADLIFT DAY 3
- Conditioning. Box jumps, tire flips, box jumps (15, 6, 10) x 3
- Paused Deadlift Giant Set (now including warm up)
-Leg Curls 50lbs 5 x 8
-Paused Deadlift
- W-U 205 x 5, 275 x 5
- SET 3 reps 305/325/335
-Decline Crunches 5 x 20
-Jumping Jacks 5 x 30s (lame, I know) - Paused Deadlift Volume
-275lbs 11 reps, 8 reps, 5 reps - Low Bar Squat EMOM
-185lbs 10 x 3
Notes.
-I felt close to death going into my volume. Drenched, couldn’t see, couldn’t wipe the sweat because my sweat rag was drenched. I was in a complete force of will mindset to grind through it.
-Holy shit paused deadlifts are raw. I knew the 3 set was going to be rough, but I was totally underprepared. Hands are screaming. Thankfully this was my last week of those, because I don’t know if I have another day left in me.
-Squats were awful. They went up as fast as I could get them, but that’s not saying much.
-Ive never felt so… primal? In a workout. Complete survival mode, gritting teeth, sweat, possibly tears? Probably just more sweat. Felt like I just fought for my life.
10/10 Workout.
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Yup, I would shit on the spot.
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Well if it makes you feel any better, I immediately regretted drawing it.
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nope, already opened up pandoras box, may god have mercy on us all.
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This exchange had me in stitches.
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That is truly frightening!