Jinxie’s Mid-life Reincarnation Workout 🪵
- Thread starter jinxie
- Start date
jinxie
Well-known member
Thanks guys. Appreciate the camaraderie.
The 10 weeks straight was not intentional. I was due for a deload the week of a vacation in mid June. But we ended up coming back from our trip and doubling up to make up for the missed days, without me really thinking about it. Also, I’ve been skipping around different 5/3/1 templates, often stopping after 3 weeks to try another one, such that we weren’t deloading. And then my gains started popping such that I threw caution to the wind. But no longer. I’m in this for the longer game, not to just make some PRs and then retire from it all.
I don’t see any good reason to do warm ups of the major movements and then to do those same increments again, for 3 sets of 5 during deload. Going forward, I’ll do a couple warmups and then 3 very light working sets of 8-10 reps, just to get some blood pumping. I’ll be doing my accessory work on the light side as well.
I’m still struggling to incorporate weighted dips and chins regularly, despite that all you are doing them, which motivates me to want to do the same. I really need to make room for them. I may just have to add a day during the work week and do them solo. I’m gonna try that this week during the deload, but I’ll go slow.
jinxie
Well-known member
Decided I’ll pop into the gym a few times per week to hit some quick dips and chins since I always sell out after benching and deadlifting.
These are my first weighted dips this year, so need to acclimate and then work up.
Weighted Dips:
+25x15
+35x15
+45x12
Tricep Rope Pushdowns:
3x10-12
These are my first weighted dips this year, so need to acclimate and then work up.
Weighted Dips:
+25x15
+35x15
+45x12
Tricep Rope Pushdowns:
3x10-12
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jinxie
Well-known member
For sure, sir, and thanks. I’m just going to do these little mini sessions in the morning a couple times per week, always mindful of them negatively ramifying on my bench or press (or for chins, my DL). As I improve, I think it will be easier to incorporate them as accessory work.
Dustin07
Legend
in regards to dips and chins. I consider chins and pull ups to be low tax on the CNS, and I consider chins to incorporate a bit into bicep work. Although I typically throw in 3x10 or 5x10 on those movements superset with my big but boring set of press or bench just for symmetry purposes. my ideal week is:
Mon - squat
Tues - press + weighted dips, chins
weds rest
thurs - deads
fri - bench + weighted dips, chins or pull ups
sat - all poptart vanity day. maybe some db chest work, definitely biceps and triceps.
lately I haven't been able to get a fifth day in per week but that's my ideal split, personally. I mentioned to you before I don't like to fatigue biceps prior to deadlift day, but I think smart programming would suggest adding dips to pressing days and curl type work on pulling days
Mon - squat
Tues - press + weighted dips, chins
weds rest
thurs - deads
fri - bench + weighted dips, chins or pull ups
sat - all poptart vanity day. maybe some db chest work, definitely biceps and triceps.
lately I haven't been able to get a fifth day in per week but that's my ideal split, personally. I mentioned to you before I don't like to fatigue biceps prior to deadlift day, but I think smart programming would suggest adding dips to pressing days and curl type work on pulling days
jinxie
Well-known member
Appreciate the input. For now, I need to do chins and dips on their own days. (I’m actually a little sore from doing just the weighted dips yesterday.). I need to keep my primary lifting days short and sweet for now. I’m concerned about overtraining. And I hate to upset whats working well for the time being.
I’m tipping the scale at 177 lbs now. Have started drinking a shake in the middle of the night, lol. Consuming about 70 grams more protein per day now along with extra carbs.
I don’t want to gain anymore weight at this point. Indeed, I plan on pulling it back to 175ish. I need to as all my clothes are getting tight, lol.
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SkRaw85
Legend
Coach had me doing heavy weighted dips every heavy bench session religiously. There is a method to this madness….
jinxie
Well-known member
I think it makes perfect sense on bench days. But for me at this juncture, it’s either that or accessory bench work, not both. Since I have a compressed training session — most of my lifting is Friday-Monday — I am going to hit weighted dips and chins on Tuesday and Thursdays respectively, possibly along with some other misc arm work. I’ll have plenty of time to recover this way. I know it’s unorthodox, but I don’t want to upset the Apple cart as the gains are coming nicely now without any overt signs of overtraining, which is key for me bc I’m vulnerable there, particularly with my maxes moving up quickly.
Whisky
Well-known member
Just catching up, sorry I missed this thread before.
we have similar arms (mine are 15 approx as well
) and I also play tennis 
looking good though bro.
I only really learnt the value of deloading a couple of years back (before that I thought gear could overcome everything - man was I wrong). Always better to throw it in a touch early than far too late imo
we have similar arms (mine are 15 approx as well
) and I also play tennis looking good though bro.
I only really learnt the value of deloading a couple of years back (before that I thought gear could overcome everything - man was I wrong). Always better to throw it in a touch early than far too late imo
jinxie
Well-known member
Just catching up, sorry I missed this thread before.
we have similar arms (mine are 15 approx as well) and I also play tennis
looking good though bro.
I only really learnt the value of deloading a couple of years back (before that I thought gear could overcome everything - man was I wrong). Always better to throw it in a touch early than far too late imo
) and I also play tennis Thanks brother; honored to have you. But I just eclipsed 16”! Probably a detriment to my tennis game though!
And I agree about deloading, even though I haven’t really honored that notion. I plan to start to. I wanna protect my investment!
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jinxie
Well-known member
As noted, I’m going to do sets of weighted dips and chins on days other than my main lifts so I don’t renege on doing them as I have been the last 4 months or so.
Weighted Chin-ups
3x5xBW+25lbs
This was humbling. I haven’t done weighted chins or pull-ups in awhile and it shows. I fear to think how badly this would have gone if I weren’t reasonably fresh. I need a lot of practice!
On an unrelated note, I’m finally gaining weight. Tipping the scale at 178 lbs this morning. I don’t want to gain any more at this juncture so I’m going to tame some of my nighttime carb intake.
Weighted Chin-ups
3x5xBW+25lbs
This was humbling. I haven’t done weighted chins or pull-ups in awhile and it shows. I fear to think how badly this would have gone if I weren’t reasonably fresh. I need a lot of practice!
On an unrelated note, I’m finally gaining weight. Tipping the scale at 178 lbs this morning. I don’t want to gain any more at this juncture so I’m going to tame some of my nighttime carb intake.
jinxie
Well-known member
I’m deloading still, but needed to break the afternoon monotony. All this chatter about reverse grip benching, which I miss doing, compelled me to fart around a little. Probably not the best idea after doing weighted dips for first time in forever yesterday, lol, but I felt fine. Would have been helpful to have a lift off for these, but it’s not too bad once you get acclimated.
Reverse Grip Bench:
95x5
115x5
135x3
165x3
185x8 (planned on stopping here, but felt good, so kept going …)
205x3
225x3
Honestly, while awkward, I don’t find these that much harder than my typical close grip bench. The nice thing about these is I can go wide without my shoulders feeling vulnerable as they do with conventional bench, which I don’t do any more for that reason.
Reverse Grip Bench:
95x5
115x5
135x3
165x3
185x8 (planned on stopping here, but felt good, so kept going …)
205x3
225x3
Honestly, while awkward, I don’t find these that much harder than my typical close grip bench. The nice thing about these is I can go wide without my shoulders feeling vulnerable as they do with conventional bench, which I don’t do any more for that reason.
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jinxie
Well-known member
Haha — I thought you were giving me the silent treatment or something, lol.
Thanks man — really appreciate the compliment as my legs have been languishing. I think the hex bar DLs have helped my quads a lot. It’s the only time the bar has been loaded pretty heavy — since my squats are just hovering around 300 lbs.
Still need to do something about my sub 15” calves, lol. (I suppose they make the upper leg look larger, haha.). They usually start to grow when the squat load gets heavier. I won’t even bother with any sort of calf-focused work until there’s some meat to work with, lol, and even then, probably not, lol. Too little bang for the buck for me.
jinxie
Well-known member
Got to thinking, I used to be pretty decent at pull-ups and chin-ups, and I want that back. As suggested by @Dustin07, I’m going to start doing them regularly and more than once per week, since they are pretty low stress.
I’m going to do one session per week that involves more effort, doing AMRAP for the last set, and then pepper in 2 or so short, very far from maximal effort, sessions, including when I bench. I’m going to log them, so I can measure progress, but prepared to be unimpressed.
Since I’m just starting, and I did weighted chin-ups yesterday, I took it particularly easy this morning. All things considered, they felt good.
Neutral-grip Pull-ups:
3xBWx5
BW+25x5
I’m going to do one session per week that involves more effort, doing AMRAP for the last set, and then pepper in 2 or so short, very far from maximal effort, sessions, including when I bench. I’m going to log them, so I can measure progress, but prepared to be unimpressed.
Since I’m just starting, and I did weighted chin-ups yesterday, I took it particularly easy this morning. All things considered, they felt good.
Neutral-grip Pull-ups:
3xBWx5
BW+25x5
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Dustin07
Legend
Hey for what it's worth I think my quads are down 2" since my crossfit days despite my squats and deads actually probably being mostly up. so that tells me it was the massive volume that we had in those days of squatting many times per week that lead to my legs growing. my quads back then were big enough in my slacks that sitting on my balls was a real issue
RegisterJr
Legend
Great progress this year, Jinxie.
I think Dustin answered on the warmups. You can always deviate from them, so long as you warmup and get your blood flowing before you hit your top sets.
I think Dustin answered on the warmups. You can always deviate from them, so long as you warmup and get your blood flowing before you hit your top sets.
jinxie
Well-known member
Last day of deloading.
Close Grip Bench:
Warmups
165x3
185x3
215x3
225x3
Superset Chin-ups:
3x5
Viking Chest Press:
3x10
Face Pulls:
3x10
Seated Rows:
3x10-15
Between the reverse-grip benching 2 days ago and then this session, probably not a bona fide deload for bench, but chest and tris aren’t feeling beaten up, so I think it should be fine. Now that I am finally back to doing some reps at 225, I couldn’t help myself, lol.
Close Grip Bench:
Warmups
165x3
185x3
215x3
225x3
Superset Chin-ups:
3x5
Viking Chest Press:
3x10
Face Pulls:
3x10
Seated Rows:
3x10-15
Between the reverse-grip benching 2 days ago and then this session, probably not a bona fide deload for bench, but chest and tris aren’t feeling beaten up, so I think it should be fine. Now that I am finally back to doing some reps at 225, I couldn’t help myself, lol.
jinxie
Well-known member
I had a disclaimer, lol. Was going to call you out, but I figured you were trolling and ready to strike.
If I don’t feel great for next bench session, I’ll take it easy. What needed deloading, I think at least, was squats and DLs.
Thanks for keeping me honest, brother.
RegisterJr
Legend
Hahaha. Nice work my man.
jinxie
Well-known member
life is good man nice sets
Let’s face it, it’s tough to deload when you’ve just turned a corner or are plain out tearing it up. Conversely, it’s easy when your performance is sucking.
Hyde
Legend
I would consider deloading the next upper session. It’s an investment to stay ahead of anything for weeks to come.
It’s like being thirsty - if you wait til you feel you need a deload, you’re already behind!
theswede
Active member
Had a friend that was a competitive runner in the NCAA. That was literally the biggest challenge, to schedule rest when he was absolutely crushing it or ahead of projected times. It’s crazy how much math and statistical thinking goes into some sports.
BennyMagoo79
Well-known member
It's hard to deload when numbers are climbing and things feel great!
After you've deloaded successfully once, it's reinforced by the epic gains that come with the following cycle.
jinxie
Well-known member
Well put. The ego is tough to crack … until something breaks!
Hyde
Legend
Yeah, just deload your next upper session.
Especially consider you have been adding the extra work in, so that alone is hard to get a deload effect when you are essentially beginning an accumulation phase concurrently.
Dustin07
Legend
Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
jinxie
Well-known member
Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
This is why you have around mature designated drivers, like Hyde and Benny, to temper your adolescent-like enthusiasm.
Next bench session, I’m just doing what’s prescribed, without an AMRAP set, so last set will be just 190x5. And then a new rep PR the following week, hopefully!
jinxie
Well-known member
Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
This is why you have around mature designated drivers, like Hyde and Benny, to temper your adolescent-like enthusiasm.
Next bench session, I’m just doing what’s prescribed, without an AMRAP set, so last set will be just 190x5. And then a new rep PR the following week, hopefully!
Dustin07
Legend
Haha so true
The struggle is real. This week when I hit the gutter I realized ya know, I've been on an 1850 calorie cut for almost 3 full months with less than an average of one cheat/refeed day per week. I deserve to be face down in the gutter lol. After bumping cals up, and carbs nearly 100g it took me four-five days but I'm coming back to life. Carb flu is real!
The struggle is real. This week when I hit the gutter I realized ya know, I've been on an 1850 calorie cut for almost 3 full months with less than an average of one cheat/refeed day per week. I deserve to be face down in the gutter lol. After bumping cals up, and carbs nearly 100g it took me four-five days but I'm coming back to life. Carb flu is real!
jinxie
Well-known member
If keto, then carb flu then, right? I’ve been on keto and low carb while training, and can’t recall experiencing this. You sure this is real? Maybe I’ve had it, but didn’t realize it.
In any event, glad you are feeling better!
Dustin07
Legend
Either that or an actual flu. Whatever hite this week was worse than when I had the Rona. my skin hurt, brain cloud, I was clammy and sweating through my sheets, dry heaves. But nobody else in my life was sick so it makes me think nutritional. I've tried keto a couple times and generally speaking I'm pretty opposed to it. I wasn't low carb in terms of keto but I was really low cal for me. My expected maintenance level is around 2350+ cals and I've been running a very consistent 1850 since may. I probably came under cal as many times as I went over. That's just too long for such restriction without a refeed or break week! But I was feeling good and making progress all the way until this past week so I kept going thinking I was fine....
jinxie
Well-known member
Your maintenance with activity is 2350? That seems low for your muscularity. According to my watch, I’m around 3k, but maybe that’s full of shite.
In any case, that sucks and it’s good you’re feeling better.
jinxie
Well-known member
Deloading …
Back Squats:
95x5
115x5
145x3
115x10, 10, 10
Landmine Hack Squats:
3x10
Leg extensions:
3x10
Standing Hamstring Curls:
3x10
Wore my squat pants for the first time today. Feel pretty good other than the polyester pressing on my junk. I don’t know how much assistance they provide since I was working so lightly.
Back Squats:
95x5
115x5
145x3
115x10, 10, 10
Landmine Hack Squats:
3x10
Leg extensions:
3x10
Standing Hamstring Curls:
3x10
Wore my squat pants for the first time today. Feel pretty good other than the polyester pressing on my junk. I don’t know how much assistance they provide since I was working so lightly.
RegisterJr
Legend
Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
Hahaha. That’s how I operated for years.
Deloads are somewhat new to me also. I NEVER took them, but I was in my mid thirties and still recovering very well. I don’t want to experience the complement of that, so I program it and stick to my program.
Based on other’s experience, I am avoiding any barbell work on deloads. If you find your deloads aren’t rejuvenating your lifts, maybe try that also.
Dustin07
Legend
Na that's before figuring in lifting, just based on my stats and avg metabolism etc
theswede
Active member
jinxie
Well-known member
that looks so good. one thing I love about tracking macros is knowing I am a high carb person... means I can put all that sugary crap on my foodhaha
Haha, thanks. Those pork chops were marinated with a sauce that included a cup of honey and at least a few ounces of brown sugar! They turned out nicely. Def not keto friendly though.