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Thanks man, im glad I motivated you with my journal. Im really pleased with my progress I have made on this routine. Before I started this I was doing probably three times the volume and working my body parts individualy and I didnt see any results. I really like this cause I can really push my entire body and then get adequate rest time to grow. I really feel stronger everytime I step into the gym now.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Huntor you got a good journal and looks like everything is going well for ya. Keep slinging the weights and dont let the other friends distract you going out drinking and all before your lifting is done. Just look at their guts and let it be a reminder haha

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The statistics on sanity are that one out of every four persons is suffering from some sort of mental illness. Think of your three best friends -- if they're okay, then it's you.


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Thanks for the words of encouragment bro. I am trying real hard to stay away from all the distractions that will hinder my progress.

Good to hear. Like Eric said, don't allow yourself to shy away from the programming out of boredom. I think the hardest part about this program is trying like hell not to look around the gym at everyone having a merry-ol time dicking around with volume and machines. While it may be fun, keep in mind that after you pay your dues with these programs you can apply your foundation to any program you want in the future.

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Well the positive thing with this program is that barely anyone in my gym uses the squat rack. Everyone is trying to get in shape doing curls and bench presses! So I dont have to stand around and wait for the squat rack to open its just there waiting for me.

I was having a little back pain from Friday's workout...I think it was from the deadlifts. I gotta really pay attention to my form on those now! So I took Monday off to let me back recover and I am going to hit it hard with workout B tomorrow.

Wednesday 25 July

Workout B
3x5 Squat - 215 lbs
3x5 Standing military press - 125 lbs
3x5 Bent Rows - 145 lbs
2x10 Pullups

Ab work: Weighted Decline sit-ups (1x45), Weighted Leg Raises (1x25), Rope Crunches (1x25)

I am still having some lower back pains that I think are related to my last set of deadlifts I did on Friday. I am going to pass on deads this Friday and let it rest up some more...hopefully I will be back to normal by Monday. This workout went well with the increases in weight, felt good. My back was hurting after the first set of squats so I grabbed a belt and used that to help keep me tight.

Have you had intermittent back problems before?

I ask because I have for years. And it's when I start getting those feelings from lifts that I know it's time for me to get to a chiropractor and get an adjustment.

Yeah I have always had on and off lower back pain, but I just thought it was because I am rather tall and didnt do a lot of lower back workouts to build the strength there. Since I started this routine I have felt an increase in strength and stability in my core and lower back and I guess I gotta a little too conifdent and got lazy on my form on my last deads and messed it up a little. I dont have any experience with a chiropractor. I am active duty military and I dont think my medical insurance covers that either...I am just going to rest it and slowly work back into deadlifts. I found that using a weight belt today really helped to alieviate the pain.

Actually I forgot you were using the A-B-A, B-A-B format bringing deads twice a week then once a week, etc. This is the problem with everyone following the same cookie-cutters without considering any problems they might have.

Could be you'll be fine but if if continues to give your problems then drop the A-B-A format which, frankly, I don't think is the best bet with deads for long term progression since they are the most likely to overwhelm even the beginner with a high frequency. It shouldn't escape your notice that your problems cam on the second deads set of the week (unless I'm misunderstanding).

See what happens but if it continues to be a problem then you could just use an A-B-C which is what I would use if I were doing it.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.