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To Infinity.... and Beyond!

SkRaw85 said:
Nice family benching, also, don’t do suicide grip or you’ll kill yourself!
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Everytime I think of going suicide I hear Mark Rippetoe saying It's Your Funeral.

I refuse to teach it or endorse it, but 9 times out of 10 if I'm slamming out 10 reps+ I do it. It's do as I say not as I do
 
Deads
10 x 135, 225
5 x 275, 315, 365
10 x 315

DB Rows
3 x 10

Superset with
DB curls
3 x 10-13

Lat pull downs
4 sets to failure

Notes
Really looking forward to January and getting back to normal routine. Took another Marine buddy today, he's 64. We had a great time but I really need to get my headphones on and be back in my zone with time to move heavy weight. Kept him at 95lbs since he hasn't pulled in ten years (he runs daily, he's still active just no powerlifting )

Very early morning lift, I don't usually like to say negative things about my sessions, but this was a very blah session. I have no intentions of staying up till midnight tonight, I want to hit my first session tomorrow strong and healthy.
 
Dustin07 said:
Deads
10 x 135, 225
5 x 275, 315, 365
10 x 315

DB Rows
3 x 10

Superset with
DB curls
3 x 10-13

Lat pull downs
4 sets to failure

Notes
Really looking forward to January and getting back to normal routine. Took another Marine buddy today, he's 64. We had a great time but I really need to get my headphones on and be back in my zone with time to move heavy weight. Kept him at 95lbs since he hasn't pulled in ten years (he runs daily, he's still active just no powerlifting )

Very early morning lift, I don't usually like to say negative things about my sessions, but this was a very blah session. I have no intentions of staying up till midnight tonight, I want to hit my first session tomorrow strong and healthy.
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Still pretty good volume on the pulls. The weather here has just been overcast and cool and blah feeling. No plans to stay up past 9 here either 😂 hope you have a great session tomorrow morning!
 
akboom87 said:
Still pretty good volume on the pulls. The weather here has just been overcast and cool and blah feeling. No plans to stay up past 9 here either hope you have a great session tomorrow morning!
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Yeah I'm just a little frustrated with myself becaue we stayed out too late, too many drinks. That's when my buddy and I said hey let's lift together tomorrow and walk 9 holes of golf for cardio instead of the treadmill, 8am at the gym came pretty early after being out late and I tend to treat my gym sessions like competitive events. Even if I'm "just training" I eat, sleep, supplement, and hydrate for my sessions so going into a pull day half cocked was sorta a wake up call to take better care of myself.
 
Last update for 2023.

I had a goal of 30min/day of cardio or 930min/15hr30min in December since I've done basically zero cardio in months. I came very close by my run keeper apps standards at about 14hrs. However, I did not include my 4.5hrs walking Chambers when I golfed which was 7 miles and crazy hard. I've walked a lot of courses but that one felt uphill the entire time

Probably going to set a similar goal for January. Invalid Link Removed
 
Warmup

Empty bb, rows, power cleans, ohp.

Bench
2 x 10 x 95
10 x 135
5 x 185
3 x 225, 255
2 x 275
1 x 290

Slingshot
5 x 275
No spotter so stayed sub 300

Raw
5 x 235
10 x 195

Inclines
10 x 135
5 x 155, 165, 175
3 x 185
Dropset
10 x 135

Lateral DB raises
10 x 30s
12 x 35s
12 x 40s

DB Hammer curls
3 x 10 x 40s

Superset with
EZ bar curls
3 sets to roughly failure
60lb bar

(That was a killer pump combo)

Wide grip ez bar curls
2 x 12

Rear delt swings
20 x 20s
15 x 25s
10 x 30s


Notes
In bed by 9:30 on NYE, didn't drink too much, got plenty of sleep, starting off 2024 on a positive note! Bench was slow but my body was at least 1 day healthier.

Still a little fatigued but happy to be restoring the routine.


Weight 202.6


Front loaded the last of my XPG Epi for 4-5 days. It ran out last night with a full serving barely and started day 1 of Ultra Hard today.


Running UH different than last time:
A. Already using hair products to fight shedding
B. Starting right out of the gate with full dose
C. Already prepared better for PCT/gyno itchy symptoms.
 
Let's get it Dustin!!!!
 
Firing up the salsa machine, I love having fresh made salsa all week to spice up my meal prep.

I'm doing a red salsa with romas and mangos. This one is going to bring the heat with the habaneros, and a Verde that's gonna have less heat and more of a garlic + lime focus. Invalid Link RemovedInvalid Link Removed
 
MrKleen73 said:
Let's get it Dustin!!!!
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Absolutely. We are going dry for the month of January, my wife is recovered so well she's starting PT and some legit lifting tomorrow (with some limitations) and our meal prep game has fifteen years of practice


Also, I setup a fire stick in her little exercise room where she has the spin bike and treadmill so we might start doing 30min extra a night together after work while watching a show to see how that goes (beats sitting on the couch in cold wet January)
 
Dustin07 said:
Absolutely. We are going dry for the month of January, my wife is recovered so well she's starting PT and some legit lifting tomorrow (with some limitations) and our meal prep game has fifteen years of practice


Also, I setup a fire stick in her little exercise room where she has the spin bike and treadmill so we might start doing 30min extra a night together after work while watching a show to see how that goes (beats sitting on the couch in cold wet January)
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Awesome glad the recovery is going great! That salsa looks like it’s going to be a winner! We made a bunch of peach/haberno salsa this summer then a batch with just jalapeños. I need to start breaking that out. Also have started eating are homemade sour kruat every day.
 
akboom87 said:
Awesome glad the recovery is going great! That salsa looks like it’s going to be a winner! We made a bunch of peach/haberno salsa this summer then a batch with just jalapeños. I need to start breaking that out. Also have started eating are homemade sour kruat every day.
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Do you freeze it or does it preserve well canned? (The salsa)

Two mangos did the trick, it's got good heat from the habaneros and an awesome mango flavor.

I let my wife try the Verde for approval, then added chili de arbol for heat since I know she won't gravitate to it again this week lol.

Since I typically make boring breakfasts of rice and ground turkey etc I add salsa to every meal
 
Dustin07 said:
Do you freeze it or does it preserve well canned? (The salsa)

Two mangos did the trick, it's got good heat from the habaneros and an awesome mango flavor.

I let my wife try the Verde for approval, then added chili de arbol for heat since I know she won't gravitate to it again this week lol.

Since I typically make boring breakfasts of rice and ground turkey etc I add salsa to every meal
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Just can it and store it in the pantry, it preserves well. I do put it in the fridge a few days prior to opening. We did a few years back have a bad string of lids that didn’t seal right and we lost everything.
 
my wife got a killer deal on some NYE Lobster from a little grocery store about 40 minutes away out in the sticks so we cooked that up last night for New Years dinner. Even though I'm a saltwater guy, we have crab out here so the lobster experience was sorta new. I think it might have been the first time I ever had real full size Maine lobsters lol. $18! cheaper than Halibut!

Woke up at 201 this morning. I thought for sure I'd be like 205 by how full I felt on the lobster (salt and butter) and potatoes but it was 201 and felt actually 5lbs leaner. Running a full 30hr fast today since it's a rest day. Meal prepped twice my normal rice for my lifting days.

Only downfall, I didn't sleep again last night, which is weird. I really haven't had sleep issues since 2019. I'm going to try to exhaust myself a bit this afternoon with some extra LISS and maybe walk the little 9 hole golf course again if I can get there before it gets dark after work.
 
Dustin07 said:
Do you freeze it or does it preserve well canned? (The salsa)

Two mangos did the trick, it's got good heat from the habaneros and an awesome mango flavor.

I let my wife try the Verde for approval, then added chili de arbol for heat since I know she won't gravitate to it again this week lol.

Since I typically make boring breakfasts of rice and ground turkey etc I add salsa to every meal
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Oh man I’m doing this today.
 
BennyMagoo79 said:
Oh man I’m doing this today.
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just slathered a bunch on my rice and turkey.

2 mangos
5-6 roma tomatoes
bunch of garlic
bunch of onion
jalapeno, serrano, habanero
light dusting of olive oil and salt on all
roasted everything in the oven at 375 until I could start to see some char (except mangos did not get roasted)

remove, let cool down.
throw in cuisineart with additional fresh onion, garlic, cilantro and mangos.
squeeze in lime or add salt to taste.

so damn good.
 
Dustin07 said:
just slathered a bunch on my rice and turkey.

2 mangos
5-6 roma tomatoes
bunch of garlic
bunch of onion
jalapeno, serrano, habanero
light dusting of olive oil and salt on all
roasted everything in the oven at 375 until I could start to see some char (except mangos did not get roasted)

remove, let cool down.
throw in cuisineart with additional fresh onion, garlic, cilantro and mangos.
squeeze in lime or add salt to taste.

so damn good.
Click to expand...
I might have to give this one a shot. Probably not the mango because I have to keep carbs lower in the salsa to stay close to prescribed macros, but it has me in the mood to make another batch myself.
 
Deads
10 x 135

+2" deficit
3 x 135, 225, 275, 325, 365, 405

Squats
10 x bar
5 x 95, 135, 185, 225, 265
(Really liking squatting in my flats)

Back extensions
10 x bw, +32.5, +37.5, +42.5

DB Hammer curls
3 x 10

Superset with
EZ bar curls
3 x 15 x 60

Superset with hammer strength lat pulldowns
3 x 12-15


Notes
Wrapped up a 34hr fast this morning with a pile of meat and rice.

Fasted weight 196.8lbs.

First legit session of the year, wanted 385+ on the deficits so I'm very happy with 405 x 3. I mean I think my best is 425 x 3 from the deficit so I'm actually very happy with this. and so far it FEELS like the fasting aspect is dialed. if I really focus on a solid carb load prewWO (2-4hrs) then a 30-36hr fast doesn't seem to have the negative effect on me I thought it did last winter when I first started trying it.
 
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side note for @rob111 to not clutter your thread further. I've had fantastic sleep for the past year but all the sudden had 2 or 3 days over the holidays where sleep was crap. I keep melatonin at home and last night took one about an hour before bed, instead of right before bed, and I was crashing on the couch fwiw 😅
 
Dustin07 said:
side note for @rob111 to not clutter your thread further. I've had fantastic sleep for the past year but all the sudden had 2 or 3 days over the holidays where sleep was crap. I keep melatonin at home and last night took one about an hour before bed, instead of right before bed, and I was crashing on the couch fwiw 😅
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Cheers Dustin, I will look into this! Sounds like it’s done the job?!
 
rob111 said:
Cheers Dustin, I will look into this! Sounds like it’s done the job?!
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thankfully, so far it seems to have helped! My wife and I are going dry in January so there won't be any bourbon to help. I had a stint in 2019 where my sleep was horrible while running 2 businesses and after a few days of no sleep it felt like my brain was dying, it was painful in a weird way. @GreenMachineX struggles with sleep from time to time, so when I had a bad night of restlessness I wanted to immediately try to find a solution because I know how bad that can get....
 
Dustin07 said:
thankfully, so far it seems to have helped! My wife and I are going dry in January so there won't be any bourbon to help. I had a stint in 2019 where my sleep was horrible while running 2 businesses and after a few days of no sleep it felt like my brain was dying, it was painful in a weird way. @GreenMachineX struggles with sleep from time to time, so when I had a bad night of restlessness I wanted to immediately try to find a solution because I know how bad that can get....
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I can imagine that was awful, what strength do you have? Can’t seem to find it available in the UK
 
rob111 said:
I can imagine that was awful, what strength do you have? Can’t seem to find it available in the UK
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I think they are 10mg, dissolvable tablets from the local vitamin store. I have seen smaller doses and my wife gets gummy versions that are like 1mg or 3mg so I just went straight to the heavy hammer and got the 10s lol. I don't take them every night, only when it's bed time and I don't feel like I'm going to naturally fall asleep well.

I've also had a lot of luck with ZMA but I can be a little groggier in the morning off ZMA or if I mix ZMA with melatonin. ZMA does lend to some fun dreams though!

dapack said:
This is the year one of us finally hits 500lbs deads!!! You will be hitting 315lb bench to soon.
Click to expand...

Amen! it's so close I can taste it!
 
See it’s funny I can’t take melatonin because it’s like a have a hangover the next morning 😂 but ZMA works and no effects in the morning.
 
akboom87 said:
See it’s funny I can’t take melatonin because it’s like a have a hangover the next morning but ZMA works and no effects in the morning.
Click to expand...

All lifters, and many folks, should be supplementing with zinc and magnesium at those physiological doses. These minerals are involved in more processes than we even understand fully.

Nobody is producing these doses of melatonin he’s talking about You’re comparing apples to limes!
 
Dustin07 said:
Deads
10 x 135

+2" deficit
3 x 135, 225, 275, 325, 365, 405

Squats
10 x bar
5 x 95, 135, 185, 225, 265
(Really liking squatting in my flats)

Back extensions
10 x bw, +32.5, +37.5, +42.5

DB Hammer curls
3 x 10

Superset with
EZ bar curls
3 x 15 x 60

Superset with hammer strength lat pulldowns
3 x 12-15


Notes
Wrapped up a 34hr fast this morning with a pile of meat and rice.

Fasted weight 196.8lbs.

First legit session of the year, wanted 385+ on the deficits so I'm very happy with 405 x 3. I mean I think my best is 425 x 3 from the deficit so I'm actually very happy with this. and so far it FEELS like the fasting aspect is dialed. if I really focus on a solid carb load prewWO (2-4hrs) then a 30-36hr fast doesn't seem to have the negative effect on me I thought it did last winter when I first started trying it.
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Was this session during the fast or after? I don't get it
 
Hyde said:
All lifters, and many folks, should be supplementing with zinc and magnesium at those physiological doses. These minerals are involved in more processes than we even understand fully.

Nobody is producing these doses of melatonin he’s talking about You’re comparing apples to limes!
Click to expand...
akboom87 said:
See it’s funny I can’t take melatonin because it’s like a have a hangover the next morning 😂 but ZMA works and no effects in the morning.
Click to expand...

you don't mean like a legit hangover with a headache and feeling sick, just groggy right? I have taken ZMA + Melatonin together before and it was super hard to wake up. I've taken ZMA for many many years for the reasons Hyde listed above, I just keep a bottle of melatonin available for nights where I don't feel like I'm going to fall asleep at the right time to help a bit. ZMA is by far preferred though...

GreenMachineX said:
Was this session during the fast or after? I don't get it
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Ate and lifted Monday (NY Day)
Fasted/reset everything all day Tuesday
Broke the fast around 6-7am Weds with meat and carb. Ate my big rice bowl again at 9-10am, lifted at lunch time.
So the weight was my 5am fasted weight Weds morning before I started eating again. about a 34hr fast I think.

I am not a fan of lifting fasted, personally... LISS / light cardio I don't mind but I prefer to be carb loaded a few hrs pre lift.
 
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Warm up
Laterals, forwards, power snatch with 10lb DB plates

Bench
10 x 95
5 x 135

+ Green bands to dbs (+60lbs ea??)
3 x 135, 175, 195
2 x 215
1 x 235

Raw
3 x 250
2 x 275

Slinger
2 x 300
1 x 315
6 x 275 (PR)

DB flat bench
3 x 10 x 80s

Hammer strength seated dips
3 x 12

Rope tricep push downs
3 x 10

Lat pull downs
3 x 10

Superset with
Machine flies
3 x 10


Note
What a weird PR lol.

Sometimes it amazes me how a session doesn't quite seem like enough in the moment, but a half hour later I'm trashed.
 
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First off, congrats on the PR. Second, talk to me about the banded bench. I've never tried using them for bench press. So it gives resistance at the top, so are you using it mostly for emphasizing the lock out phase? Just wondering if that'd also be something to help me in my bench pursuit.
 
Segansational said:
First off, congrats on the PR. Second, talk to me about the banded bench. I've never tried using them for bench press. So it gives resistance at the top, so are you using it mostly for emphasizing the lock out phase? Just wondering if that'd also be something to help me in my bench pursuit.
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I tend to fail about mid point and I think the bands have been a great tool for all three lifts tbh. I got a pair of greens, reds, and oranges from Elitefts. yesterdays use of them is not a good example though, that is sorta just a warm-up drill I play with occasionally, got the idea from an article Hyde had shared.

Normally I grab tidbits from Dave Tates conjugate method and use them as an accessory to finish my bench on a DE day. IIRC, prescribed use was originally like 50-55% of your max for a 10x3 with 45 seconds rest. so I set an EMOTM timer and go at it for 10 sets after I run a top set of bench.

I think the slingshot has made me much more stable and confident on the upper end, and the bands have helped me push through. But I do think they have also helped substantially on my deads as well as my squats when I was training them regularly. great inexpensive tool to have in the gym bag!
 
Dustin07 said:
you don't mean like a legit hangover with a headache and feeling sick, just groggy right? I have taken ZMA + Melatonin together before and it was super hard to wake up. I've taken ZMA for many many years for the reasons Hyde listed above, I just keep a bottle of melatonin available for nights where I don't feel like I'm going to fall asleep at the right time to help a bit. ZMA is by far preferred though...



Ate and lifted Monday (NY Day)
Fasted/reset everything all day Tuesday
Broke the fast around 6-7am Weds with meat and carb. Ate my big rice bowl again at 9-10am, lifted at lunch time.
So the weight was my 5am fasted weight Weds morning before I started eating again. about a 34hr fast I think.

I am not a fan of lifting fasted, personally... LISS / light cardio I don't mind but I prefer to be carb loaded a few hrs pre lift.
Click to expand...
Yeah mostly groggy and brain fog, sometimes seemed like a headache but that went away quickly.
 
Dustin07 said:
Warm up
Laterals, forwards, power snatch with 10lb DB plates

Bench
10 x 95
5 x 135

+ Green bands to dbs (+60lbs ea??)
3 x 135, 175, 195
2 x 215
1 x 235

Raw
3 x 250
2 x 275

Slinger
2 x 300
1 x 315
6 x 275 (PR)

DB flat bench
3 x 10 x 80s

Hammer strength seated dips
3 x 12

Rope tricep push downs
3 x 10

Lat pull downs
3 x 10

Superset with
Machine flies
3 x 10


Note
What a weird PR lol.

Sometimes it amazes me how a session doesn't quite seem like enough in the moment, but a half hour later I'm trashed.
Click to expand...
Congrats on the PR….looks like your bench is steadily moving up.
That salsa recipe looks good, I’m gonna have to try that one. We have a Vitamix and love to make different salsas and hot sauce. I make a mango hot sauce, and my hot version is just with habaneros, but I make a super hot version with scorpion peppers. Both are great on chicken and really with a lot of food, but you have to be careful with the scorpion pepper sauce, it will light you up.
 
Dustin07 said:
Squats!
8 x bar, 95
5 x 135
3 x 185
1 x 225, 255, 285, 315, 275

Deads
5 x 225

+2" deficit
5 x 225

2" deficit + green band
EMOTM
10 x 3 x 225

Leg ext
5 x 12

Superset with EZ bar curls
15 x 60
12 x 70
10 x 80
10 x 90
10 x 80 + 13 x 50 dropset

(this was serious cardio lol. we did not break between any sets and walked from machine to barbell and back for the full 5 rounds, damn near made it a WOD lol)

Notes
Haven't squatted in months and saw this as an opportunity to throw a couple reps in on my volume day. Might have overshot but it was fun and good to know I walk around with an untrained 315 in my back pocket. My buddy however squatted 445 so fast a guy from across the gym yelled at him and said throw another plate on

our take away today was that deads have more carry over to squats than squats do to deads cause as our deadlifts continue to progress, our squats aren't stalling at all, whereas when I was squat centric my deads suffered.

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Had to scroll 9 pages to find your last Squat workout...needed a goal for myself today since I'm back to traditional Bar Squat (safety bar inop 😠).
 
GreenMachineX said:
Had to scroll 9 pages to find your last Squat workout...needed a goal for myself today since I'm back to traditional Bar Squat (safety bar inop ).
Click to expand...
Yeah I've been throwing them in as an accessory where I can, it's largely about time management for me. When I'm restricted I try to focus on things that are relevant to my main lifts (deads and bench) but when I have extra time I try to get my squats and/or OHP in. After taking a huge break from squats in 2023 I've grown to sorta start enjoying them again.
 
Sunday morning bro sesh with the boys.



Warm up
Laterals, forwards, snatch, empty bb bench.

Bench
10 x 95, 135
2 x 185, 225, 265, 275

Slinger
2 x 300
4 x 275

Raw
10 x 225 + 1 assisted (cardio )

Bb curls
12 x 60, 80
10 x 90

Db Press
3 x 10 x 70s

Superset with hammer strength dips
3 x 10 x +180lbs

Peck deck
3 x 12

Fasted Weight 193.X

Carb loaded PreWO as much as my gut could hold. Slight shoulder twinge but otherwise all good.

My boy almost PRd bench at 180 today so I told him to log it as 1 assisted.

Although he was pinching the full stack on the adductor machine (his first time ever using that machine) son of a bitch punk

LISS
20 min incline walkInvalid Link Removed
 
Dustin07 said:
Sunday morning bro sesh with the boys.



Warm up
Laterals, forwards, snatch, empty bb bench.

Bench
10 x 95, 135
2 x 185, 225, 265, 275

Slinger
2 x 300
4 x 275

Raw
10 x 225 + 1 assisted (cardio )

Bb curls
12 x 60, 80
10 x 90

Db Press
3 x 10 x 70s

Superset with hammer strength dips
3 x 10 x +180lbs

Peck deck
3 x 12

Fasted Weight 193.X

Carb loaded PreWO as much as my gut could hold. Slight shoulder twinge but otherwise all good.

My boy almost PRd bench at 180 today so I told him to log it as 1 assisted.

Although he was pinching the full stack on the adductor machine (his first time ever using that machine) son of a bitch punk

LISS
20 min incline walkInvalid Link Removed
Click to expand...
That’s impressive!
 
Good stuff, congrats on the PR!!! Looks like the boy has that virgin strength in his adductors!
 
MrKleen73 said:
Good stuff, congrats on the PR!!! Looks like the boy has that virgin strength in his adductors!
Click to expand...

he's been good about lifting with dad for the past year+ but since introducing him to a 'bro sesh' with my normal lifting buddy he's going a little harder, and working on bar path etc a little more. I knew that he'd listen a little better if someone else was talking, lol.

He's crazy strong for his age, he just doesn't realize it. He was hack squatting with a plate+25 on each side, so I whispered into his ear (that guy next to you is squatting 2 plates per side, do you wanna go up? he glanced over and says... yeah with a smile lol. so we had weight and he does fine. then finished him on the adductor machine while I hit flies.
 
Warmup

Empty bb, rows, cleans, RDLs, OHP.

Deads
10 x 135
5 x 225, 275, 315, 365

Squats
10 x bar
5 x 135, 185, 225, 250

Back extensions
13 x bw
3 x 10 x +35lbs

Superset with
Barbell rows
3 x 12

Adductor machine
4 sets to infinity at like 50lbs but super wide.
25 x 75lbs (pain free)

(Honestly even 130lbs hurts so I'm gonna treat it like a rehab motion)

Superset with leg extensions
3 x 10-15



Notes
Weight back to 197 this morning
Feeling a bit fatigued and we ran in without any stims today for a brief session.

Was only gonna hit 315 x 5 today for just a little practice volume but it went so easy I crept it up a bit.

Last week could barely get into the last hole on my weight belt, as it's been for months. Today I was easily in hole #2.
 
Nice session and a smaller waist to boot! Berry berry Niiiiiiiice!
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MrKleen73 said:
Nice session and a smaller waist to boot! Berry berry Niiiiiiiice!
Invalid Link Removed
Click to expand...

Yeah I think my avg weight through all of Dec was 202lbs. New years eve and new years day I was also 202.X lbs. my peak weight was 207 when I was home with my wife for that week even though really didn't think my eating had changed.

Last week my lifting stayed normal, I fasted 30hrs Tuesday, carbed up and ate well to support thursdays session. Friday fasted since I knew work obligations would keep me out of the gym. Woke up feeling great Saturday so decided to keep the fast going to dinner. 5pm hit and I figured... well if I fast 3 more hours, I get 8 for free (LOL). so I broke my fast Sunday after 60hrs at 193lbs.

Ate freely and targeted carbs Sunday, woke up at 197 this morning. so 5lb difference in 7-8 days.
I'll likely maintain this approach until Feb and just clean things up a bit then run at another strength cycle.

Just got blizzard warnings for tonight and this week so it's going to be interesting....
 
on top of everything else she's been through, my wife is frustrated with her own weight at 51 yrs old so she's buttoned things down and working on her own programming at the moment with 2 coaches (nutrition, and physical for the post surgery rehab). So her hard effort helps me to stay in line as well. It's a lot easier to do something when your spouse is onboard.
 
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