I’m just not that strong (yet)!

Remember even if training is very sporadic, you can always go to your power rack most days and hit some chin-ups! I say that because they can do so much if you don’t get much training in (lats, upper back, biceps, abs, grip/forearms) but they really don’t seem to affect the rest of your training if you do train.

It’s not like dips where you might feel it if you are able to press the next day suddenly; you may feel kinda sore lats if you bench but it won’t really affect the outcome at all. You can do them very frequently and they add up!
 
Hyde said:
Remember even if training is very sporadic, you can always go to your power rack most days and hit some chin-ups! I say that because they can do so much if you don’t get much training in (lats, upper back, biceps, abs, grip/forearms) but they really don’t seem to affect the rest of your training if you do train.

It’s not like dips where you might feel it if you are able to press the next day suddenly; you may feel kinda sore lats if you bench but it won’t really affect the outcome at all. You can do them very frequently and they add up!
Click to expand...

I was getting a main lift in and usually some pulling. It was just all over the place! Great reminder though! I’m going to pretty much focus on chin-ups every workout!
 
Main Lift - Press 5s Pro/FSL

Warmups
85x5
100x5
115x5
85x5x5

Assistance (Push, Pull, Core)
Overhead Tri Extension 3x15
DB Row 2x12 1x15
RDL 3x8

Bike - 5 rounds

Legs were sore from yesterday. I attribute that more to not lifting last week.

Have a great Tuesday!
 
Main Lift - Deadlift 5s/FSl

Warmups
190x5
215x5
245x5
190x5x5

…. And that was it! Woke up later than usual. We took a family day at the beach and I was tired. All good! Have a great day!
 
Main Lift -Bench 5’s Pro/FSL

Warmup/stretch

Bench
Warmups
135x5
155x5
175x5
135x5x5

Assistance (push, pull, single leg)
Dips 4x6
Inverted Row 4x6
BSS 4x8

Have a great weekend everyone!
 
Main Lift - Squat 5s Pro/FSL

Warmup/Mobility

95x5
135x5
160x3
190x5
215x5
240x5
190x5x5

Assistance (push/pull/core)

Dips BWx12,10,10,8 (40 reps)
Chins BWx 6,6,5,5,5,5,4,4 (40 reps)
Leg Raise 3x15

Celebrated our middle daughter’s birthday yesterday. Her actual birthday was in July but our family was sick off and on in July so we had to reschedule twice. I start school tomorrow, and I’m going to sound like a whiner having summers off but boy this break went quick.

This was a good workout. I’m going to be slowly increasing my assistance work; which means I’ll actually need to track it 🤪🤪. Have a great Monday everyone!
 
Good-looking session there; everything getting some love!

Glad the birthday party went well; we had one for a family member this weekend too and it’s just great to bring family together.
 
Hyde said:
Good-looking session there; everything getting some love!

Glad the birthday party went well; we had one for a family member this weekend too and it’s just great to bring family together.
Click to expand...

Thanks Hyde! Since switching to one main lift a day I’m really trying to hammer the assistance.

It’s really great getting family together! I’m blessed that most live very close to us!
 
Main Lift -Press 5s Pro/FSL

Stretch/Mobility

Warmups
95x5
110x5
120x5
95x5x5

Assistance (Push, Pull, Core)
Tri-Extension 3x16
DB Row 3x13
RDL 135x10,10,10

Was a little sore from the chinups yesterday but overall a good morning session. We have professional development at school today and then it’ll be our first day with students tomorrow. Where did summer go?

Have a great Tuesday!
 
Main Lift - Deadlift 5s Pro/FSL

Warmups/Mobility

Warmup Sets
200x5
230x5
260x5
200x5x5

Assistance
Face Pull 3x20
Leg Raise 3x15

No push category for assistance today. Getting that 4am alarm to workout before school was a doozy this morning. Deadlift felt solid! Have a great day everyone!
 
Main Lift Bench 5s Pro/FSL

Warmups
145x5
165x5
185x5
145x5x5

Assistance (Push, Pull, Single Leg)
Push Ups 3 sets
Inverted Row 2x10, 1x12
BSS BWx 10,10,12

“Hard” Conditioning
Bike Sprints 5 rounds 20s on/40off

Happy Weekend!
 
Nice work!

It’s tough getting back in an early morning groove. Many mornings you simply won’t want to get up - but that’s where discipline comes in. You decide you’ll get up no matter how you feel, because if not now, when? You just commit to the process - all you have to do, is the best you can. Everyone is capable of that, and it adds up! You can see it in your numbers.
 
Hyde said:
Nice work!

It’s tough getting back in an early morning groove. Many mornings you simply won’t want to get up - but that’s where discipline comes in. You decide you’ll get up no matter how you feel, because if not now, when? You just commit to the process - all you have to do, is the best you can. Everyone is capable of that, and it adds up! You can see it in your numbers.
Click to expand...

Thanks!
If I don’t workout in the mornings it just won’t happen. During the summer I was still gettin my up at 5:00. Four is just a different animal! Lol 😂
 
Last edited:
Today’s workout which was supposed to be yesterday 🤪😂.

Main Lift- Squat 5s Pro/FSL

Warmups/Mobility
200x5
230x5
255x5
200x5x5

Leg Raise 3x15

My goal is to lift M, W, F, Sat so I limited my assistance to core today. Maybe I should have powered through with dips/chins as well. Meh, I’ll probably include them in tomorrow’s assistance work. Have a great day!
 
Main Lift- Press 5s Pro/FSL

Warmups
100x5
115x5
130x5
100x5x5

Assistance
Tri extension 3x15 w/35 plate
DB Row 3x15
Ab Wheel 3x10
 
slimsaw00 said:
Main Lift -Press 5s Pro/FSL

Stretch/Mobility

Warmups
95x5
110x5
120x5
95x5x5

Assistance (Push, Pull, Core)
Tri-Extension 3x16
DB Row 3x13
RDL 135x10,10,10

Was a little sore from the chinups yesterday but overall a good morning session. We have professional development at school today and then it’ll be our first day with students tomorrow. Where did summer go?

Have a great Tuesday!
Click to expand...
Didn't realize you were an educator. Raising the next generation!
 
high schoolers are such an awesome age. Pretty sure my maturity level is still somewhere between sophomore and junior year so my boy and I get along great.
 
slimsaw00 said:
Yep, I teach high school special ed! I’m doing my best!
Click to expand...

Availability supersedes ability - more important than having the absolute best candidate for a thing, is just having someone willing to try to make a difference! You will impact more people’s lives than you could ever fully appreciate.
 
Hyde said:
Availability supersedes ability - more important than having the absolute best candidate for a thing, is just having someone willing to try to make a difference! You will impact more people’s lives than you could ever fully appreciate.
Click to expand...
My niche has sort of become working with our students with Autism. That part is very fun, and I do try and remember a lot of what you mentioned.
 
Well the holiday weekend has started on a rough note. Thursday I began not feeling well, and yesterday I had a full blown fever, and cough. Yay, for back to school. I’m feeling better this morning, and am thinking I may be able to get my deadlift and bench in tomorrow morning. I may also just repeat this week starting Monday. Any insights would be appreciated! Thanks!
 
slimsaw00 said:
Well the holiday weekend has started on a rough note. Thursday I began not feeling well, and yesterday I had a full blown fever, and cough. Yay, for back to school. I’m feeling better this morning, and am thinking I may be able to get my deadlift and bench in tomorrow morning. I may also just repeat this week starting Monday. Any insights would be appreciated! Thanks!
Click to expand...

Don’t push it if you’re actively sick and feel obviously dehydrated. If you get where you think you are over the hump, then go for it. But be especially reserved if it’s not a deload week. Don’t stim yourself to the gills to drive through. I’m not saying be a weenie, but don’t try to put your head in the sand either.

Take in extra salt and fluids in preparation of your first session back - viruses often compromise your ability to actually fill out/rehydrate.
 
Hyde said:
Don’t push it if you’re actively sick and feel obviously dehydrated. If you get where you think you are over the hump, then go for it. But be especially reserved if it’s not a deload week. Don’t stim yourself to the gills to drive through. I’m not saying be a weenie, but don’t try to put your head in the sand either.

Take in extra salt and fluids in preparation of your first session back - viruses often compromise your ability to actually fill out/rehydrate.
Click to expand...

Thank you for the detailed response. I’m gonna see how I feel tomorrow and go from there.
 
slimsaw00 said:
Thank you for the detailed response. I’m gonna see how I feel tomorrow and go from there.
Click to expand...

Ultimately that’s all you can do - gotta operate in reality.

Sometimes too it’s obvious that weight training is a bad idea, but you might still feel good to get up and walk or cycle, stretch, maybe hit some pushups or something easy. Just 30 min of light exercise.
 
Back at it! I’m over the cold/sickness but now my wife and (likely) kids have it. It’s gonna be a fun week.

Main Lift- Squat 5s Pro/FSL

Warmups
180x5
205x5
230x5
180x5x5

Assistance (push, pull, core)
Dips BWx8,8,8
Chin-ups BWx5,5 Facepull 1x20
Ab Wheel 3x8

Squats felt fine, but wow my endurance on assistance took a hit. All in all I’ll take it and hopefully I can keep trending upwards. Have a great day everyone!
 
Main Lift - Press 5s Pro/FSL

Warmups
85x5
100x5
115x5
85x5x5

Assistance (push, pull, core)
Tri Extension 2x20
DB Row 15,15,12
Leg Raise 12,12,12

Meh 🤷‍♂️
 
slimsaw00 said:
Back at it! I’m over the cold/sickness but now my wife and (likely) kids have it. It’s gonna be a fun week.

Main Lift- Squat 5s Pro/FSL

Warmups
180x5
205x5
230x5
180x5x5

Assistance (push, pull, core)
Dips BWx8,8,8
Chin-ups BWx5,5 Facepull 1x20
Ab Wheel 3x8

Squats felt fine, but wow my endurance on assistance took a hit. All in all I’ll take it and hopefully I can keep trending upwards. Have a great day everyone!
Click to expand...
It seemingly takes me about a week endurance wise to get back to normal when recovering from illness lately, so give yourself a little slack when just returning to it. Hope the family recovers quickly too!
 
Segansational said:
It seemingly takes me about a week endurance wise to get back to normal when recovering from illness lately, so give yourself a little slack when just returning to it. Hope the family recovers quickly too!
Click to expand...

Yeah I’d say that the last time I was sick I took me about a week. I’m glad my main lifts have felt good, and I can kind of regulate my assistance work based on how I’m feeling. I feel like I’ve learned about about training this year from everyone who has posted, and reading through other training logs.
 
My wife and son (youngest) have not been feeling well, and midway through he needed some Tylenol and some snuggles. I got my main lift in and some conditioning. Tried to let my wife get some uninterrupted sleep.

Deadlift 5s Pro/FSL
135x5
190x5
220x5
250x5
190x5x5

Bike Sprints
Warmup
7 rounds
Cool Down

👍
 
slimsaw00 said:
My wife and son (youngest) have not been feeling well, and midway through he needed some Tylenol and some snuggles. I got my main lift in and some conditioning. Tried to let my wife get some uninterrupted sleep.

Deadlift 5s Pro/FSL
135x5
190x5
220x5
250x5
190x5x5

Bike Sprints
Warmup
7 rounds
Cool Down

Click to expand...
No lie, us fit dads are silently the real ones. We might not get any of the "credit" we deserve, but I see you @akboom87 @Hyde and others like us getting up in the middle of the night to take care of the wee ones when sick, so the moms can sleep - and still grinding to get our workouts in and go to work. Respect!
 
Segansational said:
No lie, us fit dads are silently the real ones. We might not get any of the "credit" we deserve, but I see you @akboom87 @Hyde and others like us getting up in the middle of the night to take care of the wee ones when sick, so the moms can sleep - and still grinding to get our workouts in and go to work. Respect!
Click to expand...

I consider myself a serious lifter - lifting is one of my absolute top priorities in life. But there is no lift as important to me as taking care of my son when he needs me.

If you missed a lift for those quality snuggles with your sick boy, so your wife could sleep, you will never regret that!
 
slimsaw00 said:
My wife and son (youngest) have not been feeling well, and midway through he needed some Tylenol and some snuggles. I got my main lift in and some conditioning. Tried to let my wife get some uninterrupted sleep.
Click to expand...

I'm sorry to hear that. I hope that they feel better soon.
 
Segansational said:
No lie, us fit dads are silently the real ones. We might not get any of the "credit" we deserve, but I see you @akboom87 @Hyde and others like us getting up in the middle of the night to take care of the wee ones when sick, so the moms can sleep - and still grinding to get our workouts in and go to work. Respect!
Click to expand...

With our first child, I really had a hard time missing workouts, or adjusting to what I could do. Now I do what I can, and I feel like whatever I’m able to do just makes me a better husband and dad. Respect to you, and all you mentioned as well! Get it fit dads!
 
Hyde said:
I consider myself a serious lifter - lifting is one of my absolute top priorities in life. But there is no lift as important to me as taking care of my son when he needs me.

If you missed a lift for those quality snuggles with your sick boy, so your wife could sleep, you will never regret that!
Click to expand...

Amen to all of this!!
 
Definitely can relate! Sounds like you are doing great and getting it done in between life. Awesome job man!
 
Happy Saturday peeps! Well my oldest hasn’t been feeling well the last couple days and my wife to her to pediatric urgent care. She tested positive for Covid which means I/we’ve all had Covid this week. I trained this week and today as well. Covid would be a possible explanation for my reduced endurance overall. Strength was fine, but assistance didn’t feel great. Anything nutritionally/supplementation needed as we pass this?

Main Lift- Bench 5s Pro/FSL

95x5
135x5
155x5
180x5
135x5x5

Assistance
Plate Tri Extension 3x15
Inverted Row 3x8
BSS 3x10
 
Sorry to hear that. Hope everyone's feeling OK all things considered. I know for recovery/general illness I always run double dosed Vit C, elderberry syrup, and zinc. Just picked up Vit B and Nattokinase as additional specific to this last round of COVID.
 
Segansational said:
Sorry to hear that. Hope everyone's feeling OK all things considered. I know for recovery/general illness I always run double dosed Vit C, elderberry syrup, and zinc. Just picked up Vit B and Nattokinase as additional specific to this last round of COVID.
Click to expand...

I take Zinc as part of a mineral supplement I take in the evening. I’m off and on with Vitamin C, I’ve seen Nattokinase mentioned around the forums I’ll have to see what it’s all about. Thanks!
 
Add Niacin/niacinimide, or a B complex or multi that has it in there, at least 50mg daily for a couple months at least. If you experience extended fatigue, try more like 100mg daily.

Nattokinase at 100mg/2,000fu daily as well to help break up clots for you and the Mrs.
 
Hyde said:
Add Niacin/niacinimide, or a B complex or multi that has it in there, at least 50mg daily for a couple months at least. If you experience extended fatigue, try more like 100mg daily.

Nattokinase at 100mg/2,000fu daily as well to help break up clots for you and the Mrs.
Click to expand...

@Hyde & @Segansational you fellas have suggestions on brand for Natto? I had to read a bit about it and it sounds like something I may want to take period. 🤷‍♂️
 
Main Lift- Squat 5s Pro/FSL

Warmups
190x5
220x5
245x5
190x5x5

“Hard” Conditioning
Bike Sprints 12 minutes
 
Main Lift- Press 5s Pro/FSL

Warmup
95x5
110x5
120x5
95x5x5

Assistance (push, pull, core)
Dips 3x8
Chin-ups 4x6
Leg Raise 3x10

Conditioning “Medium”
8 minutes total
 
Training updates

Monday I hit 260x5 on squats.

This morning I hit 280x5 on deadlifts and 130x5 on press. Whew that last rep overhead was a doozy!

I’m excited for the anchor mini-block after deload next week. Looking to beat my last round of Joker sets!
 
Friday training highlight

Bench 200x5

What stood out to me was that the last time I had the same weight it was a struggle. Kept my training max the same and nailed it today. It took that moment to learn that I can get stronger without adding more weight on the bar. What was a 9.5 a few weeks ago was a 7/8RPE today. I’m learning peeps!
 
slimsaw00 said:
Friday training highlight

Bench 200x5

What stood out to me was that the last time I had the same weight it was a struggle. Kept my training max the same and nailed it today. It took that moment to learn that I can get stronger without adding more weight on the bar. What was a 9.5 a few weeks ago was a 7/8RPE today. I’m learning peeps!
Click to expand...
I'd like this post if I could!
 
Deload

Squat
190x5
220x3
245x1
275x1 (RPE7ish)

Assistance
Dips BWx 14,10,10
Chin-up BWx7,6,6
Leg Raise x 17,15,13

Bike Sprint
X5

The way my training max single moved I’m excited for my anchor block. Good reps, good reps, good reps!
 
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