What are you doing in San Diego?

Visiting family. My folks were going out independently to see my aunts/uncles/cousins/grandmother, and with the wifeacore about to get her job offer and how stressed she's been over her current job, a trip to a warmer climate for some R&R seemed to be in order. Plus we didn't make it home to see my parents for either holiday, which makes them a bit insecure/salty because my in-laws see the boys so much. Airplane miles for the tickets and staying with my cousin means it shouldn't sting the wallet too badly.

Weight this morning: 195.6. Ate decently this weekend. Going to try to lose the 5 pounds of winter weight before San Diego.

3/2

C2 (30/30): 4:00, 1081 m

3 Yugosets of 4 RKC planks (10sec)

LISS: 45 min @ 4.0 = 3.0 miles

Weight: 192.6. Seems like a whoosh.

3/3

DFII warmup

Smolov Bench (W3D4, 265 working max)
10x45, 10x95, 5x135, 3x185, 2x21510x3x235

Squat
10x45, 5x95, 5x135, 3x175, 2x205, 3x5x225

DB Row
5x8x80

Facepulls
5x15x45

Pallof
5x10x35

Last few sets of bench were a little tough, but never in danger of missing a rep; finished the work sets in 37 minutes flat and did facepulls in between the warmups and rows in between the first five work sets. Videoed a bunch of bench sets to try to even out my bar path, and it's getting there. Squats were kind of ****ty but who cares.

you inspired me to get greek yogurt when i was at the grocery store yesterday

question: do you eat that **** plain? if so how? i took a big spoonful and was like "nah"

I eat it plain; as I've said many times, Fage is the only edible greek yogurt, and everything else tastes like splenda flavored livestock semen. If for some reason you don't like Fage plain, some combo of fruit/honey will make it edible. But plain Fage is good, so just eat that.

I bet baby food goes great with greek yogurt.

Ohyou.jpg.

Now that you're here, what should my post Smolov plan be to go for a 1RM?

sweet:
sweetener, lemon/orange zest and fruits(mango, grapes fit amazing)

insider tip i stole from a greek restaurant:
caramelized julienne carrots deglazed with grand marnier, metaxa or sth like that, season to taste with cinnamon & lemon zest

standard sweet greek version:
honey and nuts optionally a little mint

tzaziki, hearty version as side for meat/fish or as spread for bread:
garlic, cucumber, olive oil, white balsamic vinegar

I'll just base this off of stopping Smolov on a Friday. Monday work up to 85% of your goal weight for bench for one single. Wednesday work up to 75% of goal weight on bench for one single. Max Friday.

I'm assuming cashy hate reads my log, but nice suggestions.

Weasel, , I will do that.

Weight this morning: 193.2. Eating dialed in again, although I've got a night out on the town scheduled for Friday so the booze might flow somewhat heavily.

3/4

C2 (30/30): 4:00, 1048 m

3 Yugosets of 4 RKC planks (10sec)

LISS: 45 min @ 4.0 = 3.0 miles

Doing a fourth week of Smolov starting tomorrow, so it'll be:

Thurs: 6x6x200
Sat: 7x5x215
Mon: 8x4x230
Wed: 10x3x240

Then, for the max out attempts, with 285 as the target:

Sat: Up to 85% goal weight single
Mon: Up to 75% goal weight single
Wed: Light warmup, then singles of 225, 245, 265, 285 sound reasonable? Keep the same light upper body assistance stuff on Sat/Mon I assume? Dial back the intensity on the lower body stuff as well?

I dont think the assistance stuff matters that much either way. I would just keep the lower stuff the same. For maxing out i would do light warm up then 210, 240, 265, 285

Will do, thanks

Alternative:

Don't do a damn thing for a week and then test your max.

Now that the game's over, I can respond to this: I'll drop you a line the next time a signup for a big game goes up. Fun game, if frustrating and super long.

Weight this morning: 193.0. Still solid here. Last "week" of Smolov.

3/5

DFII warmup

Smolov Bench (W4D1, 265 working max)
10x45, 10x95, 5x135, 3x175, 6x6x200

NG Chins
5x8xbw

Facepulls
5x15x45

Ab Wheel
4x8

Pallof Press
5x12x35

Did the bench in 19 minutes flat, which made the last sets slightly difficult, but still no biggie; did facepulls in between the warmup sets and chins in between the work sets -- sets of 8 chins were actually a little grindy towards the end, which is more than a little sad.

How do I do a DFII warmup?

Syn,

Warm up lol. That would kill me

The weasel warm up (25 bud light limes) would kill most of the rest of us.

seems legit

That is almost me on the weekends but my glass of beer is bigger

Is Kramer > George a defensible position?

Lol Seinfeld slappies. Watching yet another show where NYers smell their own farts never really appealed to me, and the few episodes I watched were far from the transcendental experience they were represented to me, so you can have all of it.

Weight this morning: 193.6. Random fluctuation, not worried. Drinking tonight, but since I'm lifting tomorrow I'm going to keep it to just a few. Celebrating the wifeacore's new job with our neighbor and a few of her couple friends that we're getting to know. Adult topics of conversation are going to be hard to maintain.

3/6

C2 (30/30): 4:00, 1060 m

3 Yugosets of 4 RKC planks (10sec)

LISS: 45 min @ 4.0 = 3.0 miles