The more you know View quoted note →

Training for Bitcoin Veterans! #RUNSTR #Strength #BitcoinVeterans

I've begun my last 6-8 weeks of a strength focused training plan before I begin to dial in on the event training for my upcoming competition. Starting this week with an upper body day. Benched up to 195 before going down to 180 for my working sets. Did single arm dumbbell rows after that since my lower back is a little sensitive right now around my sciatic nerve and I didn't want bent over rows to aggravate it. Did some seated overhead pressing following that and ended with some cable face pulls. Had a good time. Go pick up something a little heavy, it's fun.

Well, shit View quoted note →

Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it. Most of the accessory exercises have TBD for their loads. This is to enable some agency for my friend. Let him pick the appropriate load for the target rep ranges since he has a better sense of where he is for the those. Also, accessory exercises were chosen to enhance how he already squats and benches (no need to change what already works). Here's the current program: Current maxes: Squat: 515 Bench: 385x3 (415-420 estimate) Week 1 (87.5% of current/ projected 1RM) Day 1: Bench press: 3x3 360 1x6 335 Seated Shoulder Press: 3x8 185 Triceps pushdown: 3x15 TBD Incline Flys: 3x15 TBD Lateral Raises: 3x15 30 (2 15s) Day 2: Squat: 3x3 450 1x6 415 RDLs: 3x8 225-255 Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Hip Abductors (superset): 3x15 TBD Hip Abductors (superset): 3x15 TBD Day 3: Smith Machine Incline Press: 3x6 285 Close Grip Bench Press: 3x12 225 EZ Bar Skull Crushers (Dumbbells work too for joint health): 3x15 TBD Lateral Raises: 3x15 30 Cross Cable Flys: 3x15 TBD Day 4: Narrow Stance Smith Machine Squats: 3x6 315 Horizontal Leg Press: 3x12 TBD Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Lateral Lunges: 3x30 (total for both legs) Body Weight Week 2 (90% 1RM) Day 1: Bench press: 3x3 375 1x5 345 Seated Shoulder Press: 3x6 185 Triceps pushdown: 3x15 TBD Incline Flys: 3x15 TBD Lateral Raises: 3x15 30 (2 15s) Day 2: Squat: 3x3 465 1x5 425 RDLs: 3x6 225-255 Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Hip Abductors (superset): 3x15 TBD Hip Abductors (superset): 3x15 TBD Day 3: Smith Machine Incline Press: 2x5 285 1x6 255 Close Grip Bench Press: 3x8 235 EZ Bar Skull Crushers (Dumbbells work too for joint health): 3x15 TBD Lateral Raises: 3x15 30 Cross Cable Flys: 3x15 TBD Day 4: Narrow Stance Smith Machine Squats: 2x5 345 1x6 315 Horizontal Leg Press: 3x8 TBD Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Lateral Lunges: 3x30 (total for both legs) Body Weight Week 3 (92/92.5% 1RM) Day 1: Bench press: 2x2 385 1x4 350 Seated Shoulder Press: 3x6 185 Triceps pushdown: 3x15 TBD Incline Flys: 3x15 TBD Lateral Raises: 3x15 30 (2 15s) Day 2: Squat: 3x2 475 1x4 435 RDLs: 3x6 245-250 Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Hip Abductors (superset): 3x15 TBD Hip Abductors (superset): 3x15 TBD Day 3: Smith Machine Incline Press: 2x4 285 1x6 255 Close Grip Bench Press: 3x6 235 EZ Bar Skull Crushers (Dumbbells work too for joint health): 3x15 TBD Lateral Raises: 3x15 30 Cross Cable Flys: 3x15 TBD Day 4: Narrow Stance Smith Machine Squats: 2x4 355 Horizontal Leg Press: 3x6 TBD Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Lateral Lunges: 3x30 (total for both legs) Body Weight Week 4 (95% 1RM) Day 1: Bench press: 3x1 395 1x2 355 Seated Shoulder Press: 3x4 185 Triceps pushdown: 3x15 TBD Incline Flys: 3x15 TBD Lateral Raises: 3x15 30 (2 15s) Day 2: Squat: 3x1 490 1x2 435 RDLs: 3x4 245-250 Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Hip Abductors (superset): 3x15 TBD Hip Abductors (superset): 3x15 TBD Day 3: Smith Machine Incline Press: 3x4 285 Close Grip Bench Press: 3x4 225 EZ Bar Skull Crushers (Dumbbells work too for joint health): 3x15 TBD Lateral Raises: 3x15 30 Cross Cable Flys: 3x15 TBD Day 4: Narrow Stance Smith Machine Squats: 3x4 315 Horizontal Leg Press: 3x4 TBD Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Lateral Lunges: 3x30 (total for both legs) Body Weight Bridge (Week 5) Day 1: Bench press: 3x8 255 1x20 225 Seated Shoulder Press: 3x4 185 Triceps pushdown: 3x15 TBD Incline Flys: 3x15 TBD Lateral Raises: 3x15 30 (2 15s) Day 2: Squat: 3x3 345 1x10 315 RDLs: 3x4 225-255 Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Hip Abductors (superset): 3x15 TBD Hip Abductors (superset): 3x15 TBD Day 3: Smith Machine Incline Press: 3x6 225 Close Grip Bench Press: 3x12 185 EZ Bar Skull Crushers (Dumbbells work too for joint health): 3x15 TBD Lateral Raises: 3x15 30 Cross Cable Flys: 3x15 TBD Day 4: Narrow Stance Smith Machine Squats: 3x6 255 Horizontal Leg Press: 3x12 TBD Leg Extension: 3x12 TBD Seated Leg Curl: 3x12 TBD Lateral Lunges: 3x30 (total for both legs) Body Weight Max Day(Week 6): Bench: 390 410-420 425-435 depending on second attempt Squat: 495 520-530 535+ depending on the second attempt Thank you for reaching the end! #asknostr #fitness #fitstr #liftstr

Great deadlifting session today. Tried out a new preworkout and it's a heavy hitter. Finally pulled 440 for the first since my diabetes diagnosis. Jumped to 455 after that, and my top set for the day was at 465 . Back off set was at 385x4. Finished with a set of snatch grip deadlifts at 335. Those were at a much more appropriate load than last time. Guess 475 is the goal for the end of the year. We'll see how that goes before I start working towards 500.

Had a great deadlifting session. Still a bit congested, but that didn't matter today. Got up to 425lbs for a single and worked back down to 390 conventional. There was enough time left today to finish with a set of snatch grip deadlifts. Kinda overestimated the difficulty. Will definitely need to up the weight next time. Feeling fucking great.

Had a nice upper body day. Everything felt pretty good. There's some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that. After doing some axel presses, I've finally tested the waters on my 3 main lifts. I'll see where I can get them to by the end of year, then we'll set progression goals.

Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories. The three top sets from today are 365 lbs x 1, 405x1, and a back off for 375x2. Slowly building my strength back up. 405 wasn't moving much 3 weeks ago.

Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that's just a few days. I can just do it.

Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don't regret a single day of it.

Love seeing people working hard to push themselves while I'm at work. And seeing parents bring their kids in to introduce them weightlifting and fitness warms warms my heart. I believe that schools, especially in the US, have failed to educate children about health and wellness, so it's good to see some patents step up.

Just completed a run with Runstr! 🏃‍♂️💨 ⏱️ Duration: 00:38:06 📏 Distance: 3.36 mi ⚡ Pace: 11.34 min/mi 🔥 Calories: 356 kcal 🏔️ Elevation Gain: 122 ft 📉 Elevation Loss: 134 ft First run with Runstr and I doubt I'll go back to strava or anything else. Nice time outside. I'm realizing that a good outdoor run picks my mood up better than most things. #Runstr #Running

Even when we feel like we don't have enough time throughout the day, find time to do what you love or to work towards your goals. Spare a moment for yourself and put your best into you. That "me time" isn't selfish, it's important for self care. What we do and who we are suffers when we're feeling depressed, anxious, distracted, or just feeling like shit in general.

Only got a couple of exercises in today, but had some quality sets. #proofofwork #workout #fitness #gym