T Nation

The Dadpool Files: Confessions of a Tr3yningBrah

Dont worry. It’s not on YouTube, so it doesn’t exist!

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Another convert :muscle:t2:

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I exercised!

Jogged a couple miles with the family. Kids did great!

  1. Squat
    45/5 x 2
    135/5
    185/5
    225/3
    285/5
    255/8
    255/8

  2. OHP
    45/5
    95/3
    125/8
    125/8
    125/6

  3. GHR
    BW/8 x 3

  4. C/S Row
    1p/4
    2p/12
    2p/10
    2p/10

  5. Hammer Curl
    15/20 x 3

My cardiac issues are apparently unresolved. I’ll stop whining about it until all the tests are done, except to say I am like the grinch in that my heart has grown too big. My problem, then, is obviously that I love too much.
…my wife has not found me amusing. So no changes.

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Doggone, I’m sorry to hear that. Hang in there, TfP.

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Sorry things aren’t improving. Stay the course mate and I am sure your grinch heart will fix itself.

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Definitely one of the biggest hearts on tnation matey :+1::muscle:t2:

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Haha. Thanks all. I’m really not complaining. We don’t really know what’s up yet, and I don’t feel bad, so maybe it’s not anything major.

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More stuff!

Warmup: 5 minutes on the bike

  1. Deadlift
    135/3
    135/3 (sumo)
    225/3
    225/3 (sumo)
    315/1
    315/1 (sumo)
    325/4
    325/4 x 2 (sumo)
    I might try sumo for awhile. It was fun. I’m not super wide though.

  2. Bench
    45/5
    135/5
    185/3
    235/3
    185/10 x 2

  3. Abductor Machine
    1p/6
    2p/15 x 3

  4. Pull-up
    BW + 25/5 x 3

  5. DB Skullcrusher
    25/12 x 3
    Paused these on the bench behind my head

  6. Standing Calf
    160/10
    200/10 x 2

Didn’t do any cardio today. Will get back on that horse tomorrow.

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Welcome, we’ve been expecting you…

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I like that method. If/when I ever deadlift again, that’s gonna be my go-to for a while. The sumos even seemed to help my hip last time.

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It was at least a cool way to start feeling it out. If I was going heavy, I probably wouldn’t do it all the way up, but at lower weights I think it was a good way to warm up.

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Exactly right. Sumo with anything heavier than 275 makes my knees feel like they’re about to rip apart, but as part of the warm-up and back-off sets they’re fantastic. Maybe taking months to adjust (like with any heavy lift) would negate the discomfort.

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My adductors are a bit sore today, so I think I got something out of it. Those seem to be a problem for me in the squat, too, so maybe this will help.

My goal out of this block is to solidify my form on the lower body lifts and to finally get a bench press that doesn’t embarrass me.

Cardio and diet goals have not changed, of course, and are primary.

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I am excited to see where this cardio goes

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I mostly do it on hamster wheels, so it hasn’t been going far…

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Dad jokes on point. I approve.

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That was my experience two weeks ago with the rounds of sumos and goblet squats, so I bet you’re onto something good here.

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All the assault bikes were taken today, a phenomenon I never thought I’d see outside @ChongLordUno’s house.

In: 10 minutes spin bike

  1. Squat
    45/10
    135/5
    225/3
    275/2
    290/4 x 3
    No belt. I’m a little poopy about how little I’m lifting right now, but it’s part of the plan. I’m just sticking with the percentages and not thinking about it; kinda finally understanding the 5/3/1 value proposition.

  2. Dips
    BW/10
    BW + 45/8 x 3

  3. Hanging Leg Raise
    BW/10 x 3

  4. Straight-Arm Pull-down
    60/6
    100/12
    120/10 x 2

  5. Incline DB Curl
    20/20
    20/15
    20/10

  6. Face Pull
    60/8
    45/15
    45/12
    45/10

Out: 10 minutes spin bike

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They get the job done mate

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That’s how I felt when first starting the now-augmented Washed-Up Meathead. The lower volume AND intensity was initially relieving, became annoying, and now has become a slightly modified template that’s working for both improvements and recovery. Lower-stress programs like 5/3/1 seem insufficient. Once you adjust, I reckon you’ll learn what about it works for you and what you need to modify.

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