DL 2x a week is pretty tough for me so far. In a two-week microcycle I go heavy twice, medium once, and light once, and even with rarely rounding I still have pretty constant lower back fatigue that probably demands taking a deload occasionally. Also, I pull sumo with manlet rom so each rep counts as less volume than you.

My smirk is always ready to fire, especially at the taste of delicious loco tears

lol this guy

9/25
weight 162lbs
DB Bulgarian split squats 3x5 @100
Speed sumo 4x3 @205
Unilateral hammer legext 3x8 @70
Unilateral DB bench 3x8 @80
W3D1 chins 5 11 7 5
Tbar row 2x12 @+90
Stir the pot 3x20s

Back not feeling great. I was dumb and spent about six hours in the car yesterday (driving, sleeping, talking phone). And paying for it with some slight pain today.

Finish this guy off montecore, he messing up my log and reminding me of my naive days before the realities of natty training became evident.

9/26
W2D2
2 mile run @5k race pace 14:38
120s recovery
2x400 m @goal mile pace 1:26, 1:27
60s recovery
Crushed 5k race pace by 20s but I missed goal mile pace by 1s and then 2s. I was using mapmyrun because the kiddos were still practicing football at the track.

This is a win but it was tough. I can't handle two runs like this every week (next week there is only 1). After the second 400, I wanted to go straight to car, blast AC, and stare at the windshield for 10 minutes. But last week I had a breakthrough in my training. It all made sense why the cooldown jog was important. You want to quit but the cooldown trains your mind to keep going. To not give up, eek out a little more. So I am cooling down with 10min recovery jogs and hoping to get it to 15min. It's easy but there is something hard about not just heading home.

that 2m run was outside?

Yep. Road. Grass. Trail. Almost all flat though but I think I lost speed on the 400s when I would slightly venture into grass.

I have a 5k run scheduled on this program around the big40. Of course a record is going to be set. 99% chance I am in the 22:00s.

got you bro

Thanks bro, damn bot trolled me pretty good.

9/27
Sumo deadlift 240x5
Weighted hypers 3x10 @+75
W3D2 chins 5 11 8 5
Barbell row 3x8 @135
Military press 3x4 @135
Close grip bench 2x10 @155
Paloff press 3sets

Huge programming breakthrough. I bought the book Off the Floor (cressey, Robertson, etc etc etc recommended).

I had done a few google searches to find deadlift programming without barbell backsquats or modifying programs with a squat substitute. Nothing. Then I got the book and his beginner program and one of his intermediate programs had zero squatting. I was thinking no way that could be right, that there must be a footnote to squat 3x5 everyday til your back breaks. Nope no footnote, but the advanced program does have squats.

So next week I am going to start the beginner deadlift program and back work per his suggestions. Then in November I will start his normal deadlift 3x a week program. The programming is great, similar to my philosophy and my old coach's. Really glad I found the book. I was obsessed with squat substitutes and quad exercises and he doesn't even have any til you intermediate or advanced. He basically deadlifts three times a week with variations, does plenty of back work, very little pushing, and very little squatting.

Part of the reason I got the book is that he has chapter on disk herniation rehab. Unfortunately it's mainly an article that is already online.

Here is his main program that I am hopping on after I do beginner for 6 weeks

Day1
Deadlift heavy
Bilateral pull
Unilateral press
Anterior core: dynamic

Day2
Squat
Spinal/hip extension
Grip deadlift
Quick Lift
Rotation/anti-rotation

Day3
Light deadlift (higher volume)
Bilateral press
Unilateral pull
Anterior core: static

Nice and simple!! Note all the unilateral stuff (which tends to be anti rotation and anti extension). Basically whole program concentrates on deadlift and core! And when I get bored, his advanced program has higher volume and is 4 days, with a structure like my old coach.

Easy game. 4 wheels here we come!!!

Oh I forgot, the training is based on biofeedback. Has suggested rep ranges but no sets or percentages. Honestly, biofeedback looks like voodoo but I am willing to try it and I am currently reading up on it. May have to go visit the author in Minnesota.

Facking biofeedback?!! Just give me some percentages please or RPEs.

lol

Have you heard of this biofeedback training cha?? Seriously, it's literally right up your alley. Obviously you don't need deadlift help but biofeedback sounds something you would be into. Pretty sure some aspy like FunnieII experimented with it.

Biofeedback like rested HRV?

Can you explain this concept a bit more. I love some auto-regulated training.

There are other videos by him on YouTube, same guy as the book I got.

Like I said, I barely started looking into this. My first impression is that it's fake as fack.
But then read some article about Russians or something and how daily grip strength correlated with crushing the gym.

Just saw video, guy looks like long lost fakeb triplet. Looks kinda of small, somewhere between dancingfakeb and realfakeb. But he has a monster 600+ deadlift.

He uses same principle in video to determine worksets. Once ROM decreases, he stops that lift. Sounds so fake but I noticed there were indeed differences in control ROM after testing difference exercises. And I was feeling really good on sumo, weight flew. I was about to do second set but I checked my control ROM and it decreased, so I moved on.

Yeah, yeah sounds fake. Still researching.

Cool, bro. Simplicity coupled with lots of prehab, rehab, mobility, and injury prevention is really the key. No FPS, stick to the basics and whatever you need to help you do the basics and stay healthy.

9/28
Weight: 163
W2D3 running 35:00 easy run @4 miles + 6 strides

Solid run, solid strides.

Lowback: 95%
Left hamstring: 99%
Left knee: 90%

Everything else 100%. Gotta give credit to these merrell trail glove 4s. Ankle, Achilles, foot are all at 100%. Not the fastest shoes, but great to pile up the miles. The race shoes in the mail. Reintroducing the forefoot strike and then its game over.

Definitely getting that impression as well, but it could work. And really some amount of experimentation is needed in training. While there are some maxims like "Everything works. Some things work better than others. Nothing works forever." I think it's important to play with that middle variable a bit to see what works for you.

9/29
HS deadlift 3x8 @185
45deg Barbell extensions 2x6 @145
Incline bench 4x8 @165
W3D3 Chins 4 12 8 6
Dumbbell row 3x8 @85s
Weighted plank 3x45s (60s recovery)
Hammer curl 2x8 @30s

I biofeedback tested well on the Jefferson deadlift motion, so that was the plan today. But gym was way too crowded and I didn't want to look like an FPS douchebag. Did hammer strength ground based deadlift instead. The one good thing about this thing is that it has bars at two depths, so you pick where to hold and concentrate on perfect form.

Biofeedback said no more extensions. Biofeedback said MOAR incline so I did one more set than planned. Biofeedback said no more chins. Biofeedback surprisingly said MOAR dumbbell rows, unfortunately my InnerEV won and I stopped at three sets. My innerEV and biofeedback both agreed, no more planks.

Strong week at the gym.
Running A-
Lifting A-
Chins A

9/30
W2D4 Running 6x300 m @goal pace (64s)
W/60s recoveries

55s
63s
62s
62s
63s
61s


Caught my InnerEV trying to pull one on me. After three laps, when it got hard, I convinced myself I had done 4 laps. But I knew I used a certain song for two laps and then a third song for the third lap. So even though I swore there was a fourth, there was not a 4th lap. The real 4th lap was demoralizing for my InnerEV, who just wanted to go home. But I got all 6 laps.

10/1
W3D1 running 45:00 min easy

Replaced that with a 5.5 mile hike. Had no water. Got lost. But it was 68 degrees outside. The very top there was a fire tower that I went up. Sweet views of the Cherokee mountains.

10/2
W3D3 running easy

Lake chatuge trail run 5.1 miles 51:40


Wow, wow, wow. Speechless. Huge facking high from minute 25:00 to 50:00. It was mind blowing. This PR distance run ever too.




Let me get this straight, not only do I get high and improve my cardiovascular health, but I also create a lasting unique memory that in turn slows down time. And this is free?!! Amazing. I have single handedly solved obesity (three cans of tuna for breakfast). A few of us have also solved alcoholism (punishment with extrenuous exercise the next day), and I have now discovered the fountain of youth (combining exercise with a unique environment). I need to start charging for access to this log. What is next? Solve cancer?!!!