Segansational's latest activity
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8/14/26 10 min Recumbent Bike Scap Pushups Cat Camel Bird Dogs Sled Push & Drag Foam roll back & hips Paused Pushups Band Pullaparts Mini 3x35 Dynamic Bench, Texas Powerbar 45x5 +1 chain... -
Segansational replied to the thread GP’s Old Man With A Plan Log.I actually think this is something I experience when I travel and find a gym I'm not used to. Particularly this time around, since everything was in kgs I probably went more conservative - but...
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Awesome work, and yes people don’t understand that aspect of 5/3/1 (or training in general). They think if they run higher weights in training that will make them stronger faster, instead of...
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I am now that I'm being a bit smarter with volume and recovery. Historically 531 would give me fantastic gains and completely destroy me within 2 cycles. I'm starting cycle 5 next week and I'm...
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worth noting, when I got home from vacation around may 10th, I didn't have any direction. I was just doing a bodybuilding split but without specific goals, so I fired up the 531 app to take extra...
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you showed up, dude. its already hard enough without you beating yourself down, they can't all be 10/10 sessions!
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Segansational replied to the thread Rockslide’s Settling In and Making Progress Log.Congrats on the semi-PR!
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Segansational reacted to Rockslide's post in the thread Rockslide’s Settling In and Making Progress Log with
Like.
Friday Deadlift Day LFG Last pin of LGD 20 mg this AM 50 mg PO trest PWO 150 mcg CJC/150 mcg Ipam PWO Band Assisted Chins no straps red band (18 lbs at max stretch) 8 reps 6 reps 6 reps Deep... -
Segansational reacted to HokiePride's post in the thread HokiePride...{The Return}...2016 with Like.
Monday August 17, 2026 Epic day. Worked out three times. Abs & Cardio Am, took truck to the shop but got no results. Ate breakfast with my younger son who came with me. We headed to the gym...
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I’m getting back to what I was doing when I was getting really close. Admittedly I’ve messed around too much, and I’m honestly not trying to focus on numbers. I’m trying to just enjoy the process...
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Squat 3s Week Warmup/Mobility Barx5 135x5 155x5 180x3 210x3 235x5 Assistance Chin-up 4x6 Abs 4x6 Conditioning Bike Sprints 20/40 5 rounds
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W2-D1 Warmups Squat- 45x10 95x5 135x5 155x3 180x2 3x8x180 Squat pause- 3x5x145 Walking lunges - Empty barbell 100ft RDL- 95x8 2x12x135 Sit-ups 2x15 + 35# Band face pulls 1 mile jog I...
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Twice now, both times good sessions where I had all I needed in the tank to finish well. So the verdict is still out, but so far seems beneficial on my keto training days.
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New toys! ]
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Segansational reacted to dapack's post in the thread DaPack..Fighting Age One Day at a Time with Like.
August 17th, 2026 (Monday) Bench;**Pause 1 set 5 reps 185lbs 1 set 4 reps 205lbs 1 set 3 reps 225lbs 1 set 2 reps 245lbs 1 set 1 rep 275lbs Squats; 1 set 5 reps 155lbs, 1 set 4 reps 185lbs 1 set...
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Segansational replied to the thread Segansational's Motivation Log.9 mins, 15 sec on the treadmill walking warm up. Condensed McGill warm up routine. Newtech Gym! All sets started with no weight x 12 warm up to get used to machine path. All weights listed...
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Segansational replied to the thread Segansational's Motivation Log.Yep, low target totals over all, but right now the goal is just to get to the meet injury free and compete - after not having done deads in a while. Conservatively puts me in a low 600s range...
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Cycle 4 was my hardest mentally to keep showing up and chasing those numbers, I've never survived 531 past 3 cycles before, but now as I enter my deload, I'm getting pretty optimistic about...
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She woke up at weight, so no bath. Went to the sauna to knock an extra pound off for a buffer between scales. Weighins in 90 minutes.
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Segansational replied to the thread Segansational's Motivation Log.Thanks GP! While the trip itself I know will be exhausting (flights and time zone change alone), I am really looking forward to being back out in LV. It's been a while - and if I can get in that...
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Slow and steady is best right now. Just in the Initial phase
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last time I was down there for work we went from top golf to a rodizio place on the strip. I don't remember if it was Fogo de Chao or Galpao Caucho but it was awesome, and my supplier paid so...
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Hope your Vegas trip goes good, and enjoy that food….your muscles and strength will thank you for it.
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Segansational replied to the thread Segansational's Motivation Log.First deadlift session back in a while... Full warm ups. Came in still feeling a little tentative. Deadlifts, DOH grip: Warm ups, 45x8 65x5 95x3 Working sets, belted from here on: 115x3 135x2...
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man I never know if Jekyll or Hyde are coming out on a given day. I just go through the warm up motions, crank the music and hope for the best. But there is something about routine... usually...
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Segansational replied to the thread DaPack..Fighting Age One Day at a Time.Got it, thanks fellas! I might just do that, as I don't currently have a set plan yet for the training to get back in heavy lifting shape.
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Segansational reacted to dapack's post in the thread DaPack..Fighting Age One Day at a Time with Like.
August 12th, 2026 (Wednesday) Session #1 Bench;**Pause 1 set 5 reps 165lbs 1 set 4 reps 185lbs 1 set 3 reps 205lbs 1 set 2 reps 225lbs 1 set 1 rep 245lbs Comp; 4 sets 1 rep 260lbs, 275lbs...
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Segansational reacted to dapack's post in the thread DaPack..Fighting Age One Day at a Time with Like.
Would be a nice, simple method to prep with. First few meets I followed 5/3/1 a lot through out the training.
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Segansational reacted to Dustin07's post in the thread DaPack..Fighting Age One Day at a Time with Like.
my buddy was just in my office telling me August 13th 2013 was the first time he downloaded 531 app. So I checked my history. Jeremy from the old group (bodybuildingdungeon @dapack ) had emailed...
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Segansational reacted to Hyde's post in the thread DaPack..Fighting Age One Day at a Time with Like.
Honestly, I was being literal about following 5/3/1 for Powerlifting template (it’s a different book you can easily search the pdf that has you order the weeks 3/5/1) in the fashion I said.
