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Old 04-23-2018, 22:08   #226
Join Date: Apr 2018
Location: Washington State
Posts: 4
I am currently doing 863 which is a variation of Jim Wendler’s 531 program. I augment that by running 1-1.5 mile with each workout and on the off days, I go on a 3 mile run. I need to do more cardio and ruck more, but I’m trying to get stronger and a bit bigger so I have a good foundation for strength, because I found this plan netted good results when I went to BCT and OCS. I ended up maxing push ups and sit ups, and remaining injury free throughout training. However, the run, I still need to focus on!

After I get to my strength/weight lifting goals, I’ll probably cycle weeks where it’s more cardio and ruck heavy and lift once a week just to maintain.

Last edited by Dimethylamine; 04-23-2018 at 22:16.
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Old 04-25-2018, 20:55   #227
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Working on my biceps. Refrigerator is new so the door sticks.
The two most powerful warriors are patience and time - Leo Tolstoy

It's Never Crowded Along the Extra Mile - Wayne Dyer

I've always thought America was Great. Wouldn't it just be Great if we made it America Again?
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Old 03-28-2021, 21:58   #228
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Join Date: Aug 2007
Location: Page/Lake Powell, Arizona
Posts: 3,191
Gradually let training slip in 2017.
Was spending a ridiculous amount of time on commute and work.

Quit my unused gym membership and bought a nice barbell and some bumper plates in the spring of 2019.
Didn’t do much other than occasional cleans, presses, and barbell rows.

Bought a platform from my former gym when it closed in the fall of 2019.
Made it safer to drop the barbell.

Bought a power rack, bench, and more weights shortly before the pandemic in 2020.
Suffered from a case of fuckarounditus and didn’t really get much done in the gym until late spring.

During late spring and early summer, tried to do something resembling Mark Rippetoe’s Starting Strength program.
Wasn’t getting enough sleep and stalled, but did manage a 200lb standing strict barbell press in early August.

Transferred back to the little UPS trucks at the end of summer.
Was getting plenty of sleep, but had to get back into shape to do manual labor after sitting on my ass driving tractor trailers for 3 years.

Finally got serious and started training again 10 weeks ago.
Bought the ebook “Practical Programming” and started a novice linear progression.

Did one non-programmed workout to see where I was at, then started at week 2 of of the example program in the book called “Well-Executed Novice Linear Progression”.
I didn’t want to try to make judgements without a coach, so I decided to just follow this for as long as I could.

Basically, the program is 3 workouts per week where you squat every workout, alternate press/bench press each workout, and alternate deadlift/power clean each workout.
Weight is added every workout until you can’t anymore.

Squats/presses/bench presses are done for 3 sets of 5 reps, deadlifts for 1 set of 5 reps, and power cleans for 5 sets of 3 reps.
There are some other minor details, but that’s the basics.

Lifts at the beginning:
-Squat: 3 sets of 5 at 165lbs
-Bench press: 3 sets of 5 at 165lbs
-Press: 3 sets of 5 at 105lbs
-Deadlift: 1 set of 5 at 235lbs
-Power clean: 5 sets of 3 at 115lbs (started a couple weeks later)

Lifts after 10 weeks:
-Squat: 3 sets of 5 at 310lbs
-Bench press: 3 sets of 5 at 240lbs
-Press: 3 sets of 5 at 160lbs
-Power clean: 5 sets of 3 at 185lbs
-Deadlift: 1 set of 5 at 375lbs

Tweaked my back pretty badly in the first few weeks because I wasn’t keeping it properly in extension.
This made work and everyday life quite miserable, but I was still able to do the workouts.

Each time I go to lift, I’m convinced there’s no way I’ll be able to complete the workout, particularly the squats and deadlifts.
The designer of the program says to ignore how you feel and just do the workout until you actually fail.

So far, I haven’t skipped a workout nor failed on a single rep.
This program is absolutely miserable to do, but it works.

I’ll keep doing it until the weights quit increasing.
Waiting for the perfect moment is a fruitless endeavor.
Make a decision, and then make it the right one through your actions.
"Whoever watches the wind will not plant; whoever looks at the clouds will not reap." -Ecclesiastes 11:4 (NIV)

Last edited by GratefulCitizen; 03-28-2021 at 22:16.
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Old 04-23-2021, 04:46   #229
Join Date: Apr 2021
Location: Buffalo, NY
Posts: 4
Recently I was fired from my job and I decided to do something for now, which I had been putting off for many years. My wife is into handicraft and DIY and has tried many times to get me involved. So we bought her a new sewing machine, a new embossing machine, and since last Monday she has been teaching me needlework. I began to spend more time with my child. And I understand that this is cool! Now you need to create permanent passive income and not worry about layoffs
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Old 10-31-2021, 17:21   #230
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Join Date: Aug 2007
Location: Page/Lake Powell, Arizona
Posts: 3,191
Did a pretty aggressive training schedule last spring (detailed in previous post)
The linear progression stopped after 12 weeks.

Was averaging 55 hours per week at work that spring (manual labor).
All that work, all that training, and being 49 years old found the limits of my recovery abilities.

Linear progression topped out that week at:

-3 sets of 5 squat at 330lbs
-3 sets of 5 bench press at 250lbs
-3 sets of 5 standing press at 165lbs
-5 sets of 3 power clean at 200lbs
-1 set of 5 deadlift at 385lbs

Plinked away for another month after that on an intermediate program.
Lifts topped out there at:

-1 set of 3 squat at 350lbs
-1 set of 4 bench press at 260lbs
-1 set of 5 standing press at 172.5lbs
-5 sets of 1 power clean at 222.5lbs
-5 sets of 1 power snatch at 157.5lbs
-(reset deadlift at a lower weight to facilitate recovery in other lifts)

Quit serious training after that, but occasionally plinked away in the gym.
Surprisingly, power cleaned 240lbs in August.

After the big power clean, went down to the basketball court to see if I could still jump.
At almost 50 years old, weighing 200lbs, and not having jumped in over 6 years, I had a no-step standing vertical jump of 23”.

Been plinking away again with a little more frequency now.
Just working up to 1 heavy set of 5 twice per week on squat/bench and once per week on press/deadlift.

Will keep doing this until progress stops, then might start another intermediate program.
Being strong has made my life much better in many ways.

Strength has proven to be a persistent adaptation.
It’s definitely worth it to dedicate 4-6 months to a linear progression at least once in your life.

My personal recommendation for anyone interested in health and strength would be to buy Mark Rippetoe’s “Starting Strength” if you’re younger, or Jonathan M. Sullivan’s “The Barbell Prescription” if you’re older, and do the programs.
Waiting for the perfect moment is a fruitless endeavor.
Make a decision, and then make it the right one through your actions.
"Whoever watches the wind will not plant; whoever looks at the clouds will not reap." -Ecclesiastes 11:4 (NIV)
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