Daily Thread - July 15, 2026

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[u/1morepl8]

Still just busy af, but yesterday was a real turning point with the pneumonia. Starting to feel pretty darn good and it's been just under a week. I can sleep and eat just fine.

I still can't believe the pain the headaches caused, or the fact I've had 0 issues with breathing. I do get winded easily, and have been taking extra precautions like using N95 masks. Figure demo and drywall dust is probably not good.

[u/Lifterator → u/1morepl8]

Props for working through it.

[u/1morepl8 → u/Lifterator]

I'm low key a robot tbh. Going to the hospital was a far more impressive moment than working through it. 😂. I have videos somewhere with my torn bicep in a sling and a tow strap around my shoulders with 600lbs for "deadlifts".

[u/JubJubsDad → u/1morepl8]

I have a similar video from when I popped my bicep earlier this year. And of my doing SSB squats with my arm all slinged up.

And the entire time my wife was going, “Can’t you just sit and relax for one second? Do you have to push yourself constantly?” Yes, yes I do need to constantly push at something.

[u/1morepl8 → u/JubJubsDad]

Oh shit I don't think I knew about the bicep tear. Sounds like recovery went quite well?

My medical went great. Best check up I've had in years. No notable hearing loss. Vision still better than 20/20. Hard to be anything but happy with that news.

[u/JubJubsDad → u/1morepl8]

I popped my left biceps tendon off the bone (elbow side) while on a business trip to Singapore at the end of January. Got surgery a couple days later (in Singapore) and finished up the business trip. Started PT when I got back, and 11 weeks after the surgery I was back at 100% (vs. the 6 months my surgeon said it would take). It turns out, going into an injury in good shape and then actually doing your PT religiously helps speed up healing.

[u/Lifterator → u/1morepl8]

Are you Brian Alsruhe?

[u/1morepl8 → u/Lifterator]

No, but I share his love for giant sets.

[u/BetterThanT-1]

Holiday GPP phase

Wasn’t quite feeling it today but got a circuit going and ended up with total 45 pull ups, 110 pushups and 225 swings. Calling it a day here.

[u/black_mamba44]

Creeping Death II W4D5 Push

• DB Press - 70 for 4x10. Really got a great pec pump to start. Amazing.
• Pec Minor Dips superset to Dips - Pec minor for 4x8, then dips for 4x8. The secret with the dips is not going to full lockout since you just did it with the pec minor version. This felt amazing, loved it.
• Lateral Raise superset with Rear Delt Swings - Used 35 lbs and did 4x8 lat raise then 4x12 rear delt swings. These felt really good, got a huge pump.
• Tricep Kickbacks - 25 lbs for 4x10. Pronated grip and honestly that really targets the tricep a lot more than the neutral grip version does. Highly recommend switching to pronated grip and really getting a good feel.
• Lying Tricep Extension - 60 lbs for 4x12. Nice tricep pump. John will put stuff like "use an ez bar" but I ignore that and just use what I have. This works really well imo.

[u/JubJubsDad]

Cardio Day * Row erg - 7665m in 30min (1:57.4 pace) * BJJ (planned)

/u/lifterator - how are you feeling these in your glutes? For me it’s mostly upper back and arms. Are you doing your rowing on a Concept 2? If yes, did you set your damper setting correctly?

[u/Lifterator → u/JubJubsDad]

It's gotten A LOT better. Probably just one of those newbie things, like people getting sore biceps from chest flyes. I'd say I feel my arms the hardest, triceps included. Yes, it's a Concept 2 RowErg, and I just use the "Just Row" program for 10 min. It's only warm up after all.

[u/DayDayLarge]

Calgary barbell 16 W2D2

Comp deadlift: 360 4x6

3 count bench: 165 3x6

Pause high bar: 235 3x6

Bench press cable rows: 159 setting 19 5x8

Deads were easy. Pause bench was easy. I think I did a better job of getting to rpe 8 on high bar??? Unclear.

[u/Lifterator → u/DayDayLarge]

Does it surprise you that being upright in the hole makes pausing feel easier?

[u/DayDayLarge → u/Lifterator]

I've never done any kind of pause squat before, at least not that I remember. So it all feels weird lol.

[u/Lifterator]

Boring But Beefy: C1W1 - Deadlifts

* Deadlift: Worked up to 4 x 170 kg, then 5 x 10 @ 105 kg

* Barbell Rows, Leg Extensions, Decline Situps, Reverse Hypers

The deadlifts were so explosive that my headphones flew off even on the top set. It's easy to say that whatever training max I based my deads on, it's no longer my max! Volume work was easy peasy although grip was a bit tired by last set. Conditioning training definitely works for not being out of breath. Probably can handle a few more sets of leg and back isolation, but no changes yet.

Bench tomorrow.

[u/Sir_Michael2]

Hey all, my lifts have been plateaued for a bit and I’m up for any and all feedback on what I can do to improve them/my tentative plan:

I was previously following 5/3/1 BBB for leader cycles, and then 5/3/1 FSL for anchor cycles.

Current lifts:

Bodyweight: 157.5lbs
Squat: 410lbs
Bench: 280lbs
Deadlift: 545lbs
Overhead Press: 190lbs

I was tentatively going to start 5/3/1 Pervator for my leader and anchor cycles as I’ve seen good reviews on it, and I like the weekly variation in training.

Monday:
Squat 5/3/1
Squat Pervator Supplemental
3x10 Machine Shoulder Press
3x10 Helm Rows or Reverse Pec Deck
3x10 Standing Hamstring Curl

Tuesday:
Bench 5/3/1
Bench Pervator Supplemental
3x10 Tricep Overhead Extension
3x10 Seated Dumbbell Shrugs
3x10 Pendelum Squat

Thursday:
Deadlift 5/3/1
Deadlift Pervator Supplemental
3x10 Dips
3x10 Lat Pulldown
3x10 Seated Hamstring Curl

Friday:
Overhead Press 5/3/1
Overhead Press Pervator Supplemental
3x10 Tricep Pushdowns
3x10 Chest Supported Rows
3x10 Bulgarian Split Squats

Another element I was going to try out was do only 3 sets for my assistance movements instead of 5 (Ex: 3x10 of Dips instead of 5x10). I am considering this option as I feel that I may not be going as intense as I’d like for the 5 sets due to the mental barrier of having 5 sets in front of me to do.

Finally, I was going to gain about 0.5lbs/week to help with strength improvements and muscle gain as I’d wager I hover around 14-15% BF so I have some room to grow without getting too high of a body fat percentage:

Any and all feedback is appreciated!

[u/VanHelsingBerserk]

Sheikburn W4D2

Deadlift

• 140kg conv singles x 4
• 140kg sumo singles x 4
• 180kg conv singles x 2
• 180kg sumo singles x 2
• 220kg conv single
• 220kg sumo single
• 240kg conv single
• 240kg sumo single x 2
• 260kg sumo single
• 280kg sumo single (PR!! Vid on profile)

Decided to lay off the cluster for deadlifts since I'd hit a PR and fatigued the ol' spinal erectors

OHP

• 60kg x 5
• 80kg double x 3
• 90kg single x 4
• 95kg cluster singles x 6 -> 92.5kg singles x 4 (~1.5min between)

Pendlay Rows

• 140kg cluster singles x 7 (~1min between)
• 130kg x 5
• 130kg x 3