T Nation

Redefining Dad Bod (JMaier31)



Sooo… You and me both. When I read that line, something pinged on my workout radar. I read the original Daily Dose of Deadlifts article, and this seems like something my body is looking for.

I think that’s an excellent idea. The low-stress approach would give your hip a rest while keeping your legs strong and always ready for action.

Would you run both squats and deadlifts or do just one daily exercise per block? Will you keep other exercises and types of training, such as sprinting and your shoulder regiment? How will you program it so the other stuff doesn’t strip away recovery and undermine the basis of DDD/S?


I’m going to do both each day. My other training is going to be conditioning, abs, and upper body with a shoulder focus.

Power Clean or Clean Pull
Lat Cable Raise
DB Bench
Hammer Row

Conditioning & abs

Lean Away Lat DB Raise
Cable Upright Row
DB Incline
Hammer Pull Down
Hip Abd/Add


Clean Pulls

Incline Rev Cable Fly
Cable Fly
Cable Row


3D might include some variations on deadlifts. I might throw in some RDLs as well. I’m pretty much letting conditioning, clean pulls, and 3D be my leg work for now.



With the program, is there any day you can take totally off if you need to?


This DDD looks very intriguing to me.

I’m thinking about doing it with squat and bench, and I’ll be doing it from the start of the new year.
Meaning I have the rest of the year to see how it affects you guys.


Yes. For now I’ve planned it so that I only do conditioning and abs on Tuesday and a light upper body session on Saturday. The Saturday session won’t take much out of me. I feel better doing a little bit most days of the week so I didn’t want to have a complete day off. It wouldn’t take much to move Sunday’s 3D to Saturday or the following Tuesday to get a complete day of rest.

I don’t think it would matter if I skipped a day. The program sets aside certain days that you increase the weight. Day 7 is 80%. Day 14 is 85%. Day 21 is 90%. Day 28 drops back to 82%. Every 7th workout the weight increases for a day but every other workout in the program is at 75%. I think it goes for 45 workouts and then suggests that you max again.



Woke at 241.8 lbs. Last night wasn’t a planned cheat meal and it actually wasn’t too bad but I had some Halloween candy for dessert. I’ve tentatively planned Saturday evenings as my cheat meal for the week because my parents usually come over for dinner. We don’t eat terrible but there’s usually more calorie dense foods available.

Last night was salad, meatloaf, and bread. The appetizer was veggies and hummus.


Spill the beans, what candies did you eat?

I’m a sucker for Halloween candies. I love all the cheap chocolate mini bars, swedish fish, sour patch kids, etc. We keep 3 buckets filled at all times (lol) for after dinner treats for the kids (and adults).

Sometimes I’ll binge and eat 15 different bars/candies lol


I prefer chocolate. Kit Kats might be my favorite. Last night I had four bite sized Kit Kats and three bite sized Snickers. I didn’t completely lose it but I have to eat them in bunches. I grabbed the Kit Kats two at a time and I usually get at least three of the little Snickers.


Are you talking about the fun size, or the MINI mini ones?


I’m not sure if they call them snack size or fun size. They’re bite size.


I think “fun size” is a misnomer. A TRUE fun-sized Snickers would be 3 feet long and weigh about 20 pounds.


LMAOOOOOO. Yes. I whole-heartedly agree with that statement





Woke at 240.8 lbs.

It’s a nice, frigid day here. We got a little snow and the high is 30 deg F. My wife is off work and it’s a nice little family day. I’ll still be headed to the gym later this morning.


Daily Dose & Shoulder Overhaul

bar x a few
135 x 5
185 x 2
225 x 1 x 5 sets
My hip hurt with just the bar.

225 x 3
275 x 1 x 5 sets

245 x 2 x 5 sets

I feel really good after doing these three exercises. It feels primal…manly. :laughing:

35 x 8
45 x 8 x 2 sets
50 x 8 x 2 sets
Note to self: don’t do these again. The process of getting the DBs up to my shoulders is brutal on my shoulder. It popped. I also experienced a pretty gnarly pop and crunch when I untracked 225 in a clean grip and dropped it down for deads.

20 x 10 x 4 sets ea

MACHINE ROW (both arms!)
90 x 20 x 3 sets
superset with
130 x 15
150 x 10 x 2 sets
No rest between sets.

Push Press
Bent Over Row
8 reps each with 95 lbs.
Round 1: 1:32, Round 2: 1:23

Damn you, @kleinhound! I’m currently sitting on a bench at the gym recovering. I got a small urge to puke after round 2. I also need to stop sweating because it’s still snowing outside.


I saw awhile back(maybe 70~) posts back that you said you didn’t like narrow stance squats because of no hamstring/glute involvement. I haven’t had hip surgeries or anything, but I have terrible hips especially when it comes to squatting. What i started doing was doing a “top” single followed by a 5x5 CAT style squat prior to deadlifting with my deadlift stance, low bar and to a box. If you look these up on YouTube you can get a better idea, although I used a lower box than most. I’m running Deep Water currently, but prior to this I was doing the above on Sunday and my “main” squat day Wednesday. I went from doing sets of 225x5x5 to 315x5x5 with the exact same speed (that was the main priority) and I would wrk up to a “heavy” single (~80%) before I did them and that went from 315 to 405. Never struggled with a weight and never had the urge to go up in weight too soon as it was a “warm up” essentially for deadlifting. Sorry for the long post, but this is what helped me be able to squat basically pain free and work through and around recurring and existing injuries.


The one on the left please


I’ve seen other people who struggle with hip impingement say that narrow stance is better for them. I’ve found through trial and error that narrow stance is better.

I finished up SGSS in mid October and I did box squats instead of regular squats but my depth is pretty high (for pain reasons).

I got a steroid injection two weeks ago and it was supposed to reduce the inflammation and eliminate the pain. No luck. The pain during squats with the bar is pretty much the same as what I felt before last year’s surgery. It’s frustrating but I’m going to continue to try to manage it.

It’s hard to ignore the progress @ActivitiesGuy has experienced with an approach similar to Daily Dose. I think less will be more for me for awhile.



Woke at 241.2 lbs.

I don’t like the way I look in the mirror. I have less definition everywhere, even my arms. I’m not exactly going to go crazy with a cut through the holidays but I’m going to be more aware of my food.

I tried gaining weight. I’m uncomfortable. I like to be athletic and be able to play well. I don’t play a lot but I take pride in being able to play at a high level for my age. I played softball last month and a lot of my co-workers can barely run. They’d stumble out of the batter’s box. It looked awkward and took forever for them to run the bases. That won’t be me.

It appears the swole look isn’t going to happen for me, but I can live with being shredded and performing at a high level as I age.


Conditioning & Abs Day


Run 0.5 miles (goal of 4:00)
Rest 4:00
3 Rounds (3:51, 4:06, 4:51)
Round 3 was only done to get the volume. I had no desire to run it and made no effort to make 4 minutes. Round 2 sucked and I missed the time so I figured I wasn’t making it for round 3 either.

_My biggest problem with conditioning is that it’s a need and not a want. I don’t want to run. I hate it. It’s very easy to slack off or quit. Back in 2009-2010 I ran three days a week to prepare for my first police academy. I sucked. I hated it. My motivation was the academy. Failing wasn’t an option. The best I could do after months of running was to hit a 16 minute two mile. My best academy 1.5 mile run was 10:54. My body does not like running. I’m not sure how to battle that but I’ll try (but probably not very hard :joy:). _

Lying Leg Raise + Pulse Up 2 x 10

Cable Twist 1 x 10, 1 x 15 ea @ 70 lbs
(one set facing the cable and one set facing away)

2 Games (about 24 minutes of total playing time)