Tip Toeing in my Vibrams

[Renascent]

I'm here if you want someone to bounce ideas off of!

Thank you!

[Renascent]

3.13.2025
Overhead Press
165 x 8 x 2
185 x 6 x 1, 5 x 2
205 x 3 x 3
210 x 2 x 2
215 x 1
135 x 6



Bilateral Dumbbell Bulgarian Split Squats
85 x 8 x 3

Neck Curls
35 x 30 x 2
40 x 20 x 2

Dumbbell Pullovers
75 x 10 x 3

Ab Wheel Rollouts
10 x 3

Last Thursday session with an extra forty minutes to fuck around with.

Try'na walk up in that bitch tomorrow looking caked up.

[DanCR]

Try'na walk up in that bitch tomorrow looking caked up.

Godspeed.

(For the avoidance of doubt, said with unequivocal seriousness.)

[houzi]

Im going to throw in a +1 for @lheugh's suggestions, as well as what you have suggested.
I have had pretty limited time recently, and Ive been using a short GPP day to get extra work in. Set a timer for ten minutes, and just get after it on a simple movement that doesnt require much warming up. Can get in a ton of volume in a very short time.

Ive been doing 10 minutes of inverted rows super-setted with band pull aparts, followed by 10 minutes of ab wheels, followed by 15-ish minutes of comditioning. 35-40-ish minute session, and I get a lot done.

Also, since ive really only been training 2-3 days a week the past two years, my strength is still going up, so its not impossible to still progress

[cole]

im using you as a bar to overcome for my press and DL. give me 3 months lol

[DanCR]

im using you as a bar to overcome for my press and DL. give me 3 months lol

Haha, because he and I are the same height and kinda sorta the same weight (I weigh about 20 lbs more but the more is all fat), he's been my "goal" for a few years now. I just don't think that we've got the same fibers, though. It's not even the 1RMs, which I could mayyyyyybe see me having some ability to get if I went full powerlifter. It's the insane work ups that involve rep work that's not remotely in the realm of possibility for me. I'm gonna keep trying, though. At some point I may start snaking all of his non SBDP movements and see what happens. Maybe the Yaz Press is the secret to a huge press? Etc.

(@Renascent, please excuse me talking about you like you're not here.)

[MarkKO]

im using you as a bar to overcome for my press and DL. give me 3 months lol

Haha, because he and I are the same height and kinda sorta the same weight (I weigh about 20 lbs more but the more is all fat), he's been my "goal" for a few years now. I just don't think that we've got the same fibers, though. It's not even the 1RMs, which I could mayyyyyybe see me having some ability to get if I went full powerlifter. It's the insane work ups that involve rep work that's not remotely in the realm of possibility for me. I'm gonna keep trying, though. At some point I may start snaking all of his non SBDP movements and see what happens. Maybe the Yaz Press is the secret to a huge press? Etc.

(@Renascent, please excuse me talking about you like you're not here.)

+1 to the chasing @Renascent on press and bench.

[Renascent]

Im going to throw in a +1 for @lheugh's suggestions, as well as what you have suggested.
I have had pretty limited time recently, and Ive been using a short GPP day to get extra work in. Set a timer for ten minutes, and just get after it on a simple movement that doesnt require much warming up. Can get in a ton of volume in a very short time.

Ive been doing 10 minutes of inverted rows super-setted with band pull aparts, followed by 10 minutes of ab wheels, followed by 15-ish minutes of comditioning. 35-40-ish minute session, and I get a lot done.

Also, since ive really only been training 2-3 days a week the past two years, my strength is still going up, so its not impossible to still progress

Density blocks would be fun. I've been tempted to drop the weight on lunges for a session here and there and just see how many I can do within a limited amount of time. I think I could feel like I accomplished something worthwhile if I pair them with pull-ups or some core stuff for a short session.

im using you as a bar to overcome for my press and DL. give me 3 months lol

I've no doubt you'll pass me. I don't think my press is going anywhere soon.

im using you as a bar to overcome for my press and DL. give me 3 months lol

Maybe the Yaz Press is the secret to a huge press? Etc.

(@Renascent, please excuse me talking about you like you're not here.)

If nothing else, it might just be the additional triceps volume the lift provides that's helpful.

Like the overhead press, it started out as just an accessory movement for my needs, until my upper day started taking too long...

[Renascent]

3.15.2025
Yaz Press
195 x 7 x 4
205 x 5 x 3
215 x 3 x 2

Rope Pushdowns
85 x 12 x 4
90 x 8 x 2

Barbell Hang Shrugs
335 x 12 x 3
315 x 15 x 2

Overhead RTEs
90 x 10 x 6

Incline Barbell Shrugs
225 x 15 x 3

[Renascent]

3.17.2025
High-Bar Squats
225 x 10
265 x 10
295 x 6 x 2
315 x 4 x 3
335 x 3 x 3
345 x 2 x 2



Standing Cable Leg Extensions
50 x 12 x 5

Cable Hip Abduction
25 x 12 x 3

Face Pulls
55 x 12 x 4

Assisted Reverse Nordic Curls
10 x 3

Lying Cable Knee Raise
80 x 12 x 3

Considering I only had time to eat once yesterday, and didn't get much sleep, I expected worse.

[MarkKO]

Sometimes no sleep is a recipe for good squatting. No idea how that works, but sometimes it does.

[Renascent]

Sometimes no sleep is a recipe for good squatting. No idea how that works, but sometimes it does.

Seems that way.

I guess it makes me more cautious of trying not to die.

[DanCR]

Sometimes no sleep is a recipe for good squatting. No idea how that works, but sometimes it does.

Seems that way.

I guess it makes me more cautious of trying not to die.

There’s something to that. Like when my back is being a bitch and I brace with far more intent than I ever do when shit is fine.

[lheugh]

Short or non-existent sleep does seem to impact top-end strength to a smaller degree than work capacity for volume work.

[MarkKO]

Short or non-existent sleep does seem to impact top-end strength to a smaller degree than work capacity for volume work.

You don't have to focus for as long. That's what I've always put it down to.

[Renascent]

3.18.2025
Deadlift
315 x 6
385 x 6
445 x 4
475 x 3
500 x 2
520 x 1
455 x 2
405 x 3



Romanian Deadlift
315 x 10 x 4

Seated Reverse Calf Raises
80 x 40 x 5

Seated Cable Leg Curls
60 x 12 x 7

GHD Situps
15 x 2

Overhead Cable Front Raise
35 x 10 x 3

[Renascent]

3.19.2025
Bench Press
225 x 10
265 x 8 x 2
295 x 4 x 3, 3 x 2
315 x 1
255 x 5 x 3



Seated Reverse Dumbbell Flyes
45 x 10 x 4

Barbell Upright Rows
85 x 10 x 3

Kneeling Cable Chops
50 x 12 x 3

Kneeling Cable Crunch
85 x 15 x 3

Brachial plexus was all like, "AARGUDHDJZJ!!" during the first half, so I was leaning towards skipping accessories after we got back home.

Quads are all like, "I fucking hate you, guy," so I skipped lunges. Meant to finish with sisy squats, but forgot.

Only got a few minutes left to finish with the second job tonight, so I might get to play some NBA Jam before lunch prep.

Just wanted to make sure I didn't waste calories. Got a coworker who recently started a keto diet, and is trying to make each calorie count; in a roundabout show of solidarity and encouragement, I'm trying to do the same.

[Renascent]

3.20.2025
Barbell Hang Rows
265 x 10 x 6

Neck Curls
35 x 30 x 2
40 x 30 x 2

[hector]

I respect you for working out almost every day while working two jobs. BMF.
I’m trying to figure out a second job right now, but the regular M-F gig doesn’t leave a lot of time except weekends. Seems like, at least where I live, there’s a bunch of other people trying to find weekend jobs too. Which makes sense, federal government and military are big employers here, and lots of those people are nervous.
I laughed out loud at your quads hating you!!!!!! Sometimes I think my whole body is in revolt.

[Renascent]

I respect you for working out almost every day while working two jobs. BMF.
I’m trying to figure out a second job right now, but the regular M-F gig doesn’t leave a lot of time except weekends. Seems like, at least where I live, there’s a bunch of other people trying to find weekend jobs too. Which makes sense, federal government and military are big employers here, and lots of those people are nervous.
I laughed out loud at your quads hating you!!!!!! Sometimes I think my whole body is in revolt.

The past year has been a huge challenge with trying to maintain my old lifting schedule, and now the routine is a far cry from what it used to look like. I've even dropped the ball on consuming as much protein as I was a year ago. It's to the point where I have to sniff my powder tubs on the rare occasion I actually make a shake, just in case they smell like dragon ass or something.

I may not even get to lift today. Been trying to get a head start on the second job's hours for the week since this morning; haven't eaten breakfast yet. Barely ate yesterday due to yardwork, teaching the kid to drive, and other random, ADHD-addled fancies.

The main upside to the second job is that it's fully remote. Means sometimes I can, uh, kill two birds with one stone -- if you get my drift. So thankfully I only have to leave the house once a day for work-related shit. Second job is AI-related NDA shit. A total fucking bore, but I don't have to interact with anyone unwillingly.

Anyway, yeah. I don't blame people for being nervous -- even the ones who aren't employed by the feds. An employer's market, especially where I am, is not something I consider to be a good thing. I'm still on probation at my (new-ish?) pants job for a few more months, so I have to maintain the effort to blend in for a bit longer.

(Over the years I've gotten a little lax about letting colleagues know I don't watch football. Maybe the lifting makes up for the lack of "manly" interests in their minds. But if they find out I'm an atheist, me and my family might starve. Still gotta keep lying about church since it comes up so fucking much!)