IGX

Also, allows @fitters to associate themselves with people who do badass things without actually doing anything badass themselves. See: how @F plays up its tenuous connections to the special operations community.

I thought there was general scientific consensus that barbecued pork and brisket were the best food for gainz.

Bench press 230x1, 2, 3, 1, 2, 3, 1, 2, 3

Low motivation day, so accessory work was from Wendler's famed "I ain't doing jack shit today" template.

Bench press 185x5, 5
Squat 45x3, 95x3, 135x3, 185x3, 225x3, 280x1, 2, 3, 1, 2, 3, 1, 2, 3
Deadlift 315x1, 2, 3, 1, 2, 3, 1, 2, 3
Shrug 225x10, 10, 10
Chin 9, 7, 6, 4
Curl 75x10, 10, 10
Hanging leg raise 8, 8, 8

Squat 225x5, 5
Deadlift 225x5, 5
Bench press 185x3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Pendlay row 135x10, 10, 10
Press 95x10, 10, 10
Close-grip bench press 135x10, 10, 10
Ab wheel 5, 5, 5

Bench 185x5, 5
Squat 205x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Deadlift 225x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Shrug 225x9, 9, 9
Chin-up 9, 7, 6, 3
Curl 75x9, 9, 9
Hanging leg raise 8, 8, 8

I've got the Beats Audio (formerly Mog) subscription instead of Spotify, but agree wholeheartedly that a streaming audio subscription is money incredibly well spent. Spotify is a little more user-friendly, but Beats streams at a higher bitrate (or at least did when I made the choice between the two)...

Last night:
Bench 45x3, 95x3, 135x3, 185x3, 225x1, 2, 3, 1, 2, 3, 1, 2, 3
Pendlay row 135x8, 8, 8
Standing press 95x8, 8, 8
Close-grip bench 135x8, 8, 8
Ab wheel 5, 5, 5

Let's resurrect this fucker.

Squat 275x1, 2, 3, 1, 2, 3, 1, 2, 3
Stiff-leg deadlift 135x12, 12, 12
Shrug 225x12, 12, 12
Chin-up 7, 6, 6, 4, 2
Barbell curl 75x8, 8, 8
Crunch 12, 12, 12

If Budding's on fire, Robb Wolf puts him out using the rake, not the bucket.

Stress and inconsistent training have not been good for my overall strength. Time to rectify that.

Squat 45x3, 95x3, 135x3, 185x3, 225x3, 275x3, 315x1, 335x1, 355x1, 265x5, 5, 5
Good morning 135x8, 8, 8
Pendlay row 135x8, 8, 8
Glute ham raise 5, 5, 5, 5
Ab wheel 5, 5, 5

Squat 135x5, 185x4, 225x3, 275x2, 315x1, 245x5, 5, 5, 5, 5
Front squat 135x5, 5, 5, 5, 5

Nice and easy does it.

Maffetone. 40 minutes, 2.7 miles, 138 BPM.

Deadlift 185x5, 225x4, 275x3, 315x2, 365x1, 315x3, 3, 3, 3, 3, 1 Bent-over row 145x8, 8, 8 Chin-up +5x5, BWx5, 5, 5, 5, 5, 5 Shrug 235x8, 8, 8 Barbell curl 45x25, 25, 20, 20, 10 Chalked up for the deads, and WOW what a difference it made from last week. Learned bad habits lifting for years in gyms w...

Maffetone on the treadmill. Shoot me now.

40 minutes, 3.7 mph, 6% incline, heart rate averaged 137. Boring as fuck.

Bench press 95x5, 135x4, 185x3, 225x2, 275x1, 225x8, 8, 8, 8, 8 Incline press 145x8, 8, 8 Side lateral raise 20x10, 10, 10, 10 Triceps pressdown 30x20, 20, 20, 20 Finished the planned reps on bench, but the last couple of reps of the last couple of sets were not snappy. I'll be here until they are. ...

Maffetone. 40 minutes, 2.68 miles, moderate hills, 137 BPM. I've added a little over a third of a mile to my 40-minute session. Still mostly walking, but the numbers are trending the right way.

Squat 135x5, 185x4, 225x3, 275x2, 315x1, 245x5, 5, 5, 5, 5

Had errands to run, so was only able to get in the main lift for the day (no accessory work). Worked on pausing at the bottom and exploding up on the work sets.

Bud Charniga's grape ape wrote:

Chris McClinch wrote:Another radical shift in training, as I realized that the full-body workouts, even going light, are just not fun when your stress is too high.

Coming to this conclusion myself. Also, full body is boring as piss if you're using the same movements every time.

Oh, holy shit yes.

Another good piece from on the ground in Ferguson: http://grantland.com/features/ferguson- ... er-police/

Okay, that's something to experiment with next Friday.

More Maffetone. 40 minutes, 2.45 miles, 138 avg, moderate hills. Felt smoother than Thursday night, despite high stress and crappy sleep.

Tonight's workout: Deadlift 185x5, 225x4, 275x3, 315x2, 365x1, 315x3, 3, 3, 3, 3, 1 Bent-over row 135x8, 8, 8 Chin-up 5, 5, 5, 5, 5, 5, 5 Barbell shrug 225x8, 8, 8 Barbell curl 45x20, 17, 13 Deadlifts were clusters. Stood up and readdressed the bar between reps. Got 31 perfect pulls in that way. Gri...

More Maffetone. Stress high tonight (wife's pain a little bit better today, but anxiety and despair high), and it showed in the heart rate. Really couldn't jog much at all and keep it below 138. Still, got the session in and was able to be there for her. That's what counts. 40 min, avg. 138, 2.41 mi.

Another radical shift in training, as I realized that the full-body workouts, even going light, are just not fun when your stress is too high. So back to the drawing board. Playing with Paul Carter's Base Building template instead. Bench press 135x5, 170x4, 205x3, 240x2, 275x1, 225x8, 8, 8, 8, 7 Inc...