Mini Forklift Posted October 26, 2012 Share Posted October 26, 2012 Good stuff Derek, any pics from the show? Sounds like you still did pretty good and held your own despite you having a really short prep time. What's the seitan you mentioned? Link to comment Share on other sites More sharing options...
Derek Posted December 15, 2012 Author Share Posted December 15, 2012 Hey @Mini Forklift, no pics, but there's a video of the prejudging on my site veganmuscleandfitness.com. And seitan is a mock meat made from wheat gluten. Easy way to add pure protein to your diet, which helps with carb depleting. So... I was extremely pumped about the chance of getting into the finals for the 2013 Bodyspace Spokesmodel Search, but I didn't make the cut. Thank you all a ton for supporting me and voting for me, I think we did about all we could and I have to be happy with that. I still feel a little cheated though (I am very suspicious that 20 people got more votes than I did) so I'm all fired up for my training and the next event on the horizon - which may be a contest next summer with multiple vegan athletes! We'll be hearing more on that as time passes I'm sure, but I'd be super excited to compete alongside some of VBB.com's best! I'm getting back on tracking my workouts for future reference, as well as motivation. As I've written many times in the past, I make by far the fastest gains in size and strength hitting everything about twice per week, but as I've accumulated injuries in the past few years my body doesn't seem to be able to take it without things flaring up. I'm testing a new split starting this week, and hopefully if all goes well i won't be reporting some major injury next month! My plan is the train 5 days per week, with a three day split - thereby working all but one workout twice per week, and the odd training day out would bump everything back the following week. This means in a 3 week span I should be able to train every muscle group 5 times - which would be awesome. In addition to the extra rest day I plan to take every 4th week as a Y3T Muscle Annihilation Week - hitting everything once instead of twice, and using lighter weight and super high reps to kill the muscles but let the joints recover. I'm hoping these two modifications will allow me to train a lot more frequently without getting hurt - this past week I started off with the burnout week, so we'll see what next week and beyond brings! Here's my basic plan: Day 1: Chest/Back Day 2: Shoulders/Arms Day 3: Calves/Hams/Quads Train Mon, Tues, Thurs, Fri, Sat, Off Wed, Sun And every fourth week for burnout work: Day 1: Shoulders Day 2: Legs Day 3: Chest Day 4: Back Day 5: Arms I'm also adjusting my training to be more proactive about safety. Through numerous repeated injuries, I've found that any heavy exercise requiring me to flex my hips more than 90 degrees with bent knees is guaranteed to badly aggravate my damaged abs and psoas, so no deadlifts from the ground, no squats to parallel, and no cleans or snatches. Writing that out kills me because those are all my favorites, but luckily I can still do rack deadlifts and can still squat a little past 90, so I'm getting some heavy work in! I've been getting deep tissue work done once a month too, which seems to be keeping my abs recovering nicely at my current level of training. Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 15, 2012 Share Posted December 15, 2012 How old are you Derek? I turn 36 in a few months and while I feel better than I did when I was in my 20's I definately need a little longer to recover from the heavy stuff. I have always one ATG with squats as I found stopping at parallel was actually much harder on my knees. I still pull from the floor (kinda need to as I'm a competitive powerlifter), but I take a lot more time to warmup as well as using a few different muscle balms, foam roller etc etc. Link to comment Share on other sites More sharing options...
Derek Posted December 17, 2012 Author Share Posted December 17, 2012 I'm 25, an started lifting seriously when I was 12. I've only been lifting as a bodybuilder (individual bodypart workouts, multiple sets to failure, etc) for about 5 or 6 years though, and while I've always had bad shoulders, in that time I've added a meniscus tear, a partial pec tear, and a bad/chronic ab and psoas strain to the list. Before that my weight training was geared towards athletics and martial arts. A quick rundown of this weeks workouts, since each one (except for chest - my shoulder is flaring up so no pressing) made me sore for 3-5 days which felt awesome. Monday: ShouldersSeated DB Laterals: 3x60, pyramiding the weight up then back down in sub-sets of 12 reps, went up to 30s for heaviest 12Seated DB shoulder Press: 3x15-20, using 50sBent laterals on incline bench: 3x40, 20 out at 90 degrees then 20 back at 45 degrees, using 20lbsOverhead DB fly: 3x15 SS 1 arm laterals 3x10 Tuesday: QuadsSquat: 135x15, 185x10, 225x8, 275x8, 315x8, 365x5, 405x2, 355x10, 135x10 (decided to go heavy here)Leg Extension: 3x40, double drop set to 30 reps, then full weight for last 10Leg Press: 2x50, 440lbs Thursday: BackPull ups to fail: 25, 20, 15St Arm Pulldowns SS Decline DB Pullover: 3x15 each w/ 50lbsYates Barbell Row: 3x15Wide Grip lat Pulldown SS Underhand Pulldown: 3x15 @ each grip, 110lbsRack deadlifts: 2x20 @ 315 In the evening: Biceps1-arm DB Preacher Curl: 20x10, 30x10, 40x10, 40x10, 40x10Barbell Curl w/ slow negatives: 85x10, 10, 10, 10Incline Zottman Hammer Curls: 20x10, 30x10, 30x10 Friday: Chest, went light due to shoulder painPec Deck: 4x30 lightCable Cross: 4x25 lightSmith bench Press: 4x30 light Saturday: Calves, HamsBodyweight calf raise: 3x100 (20 at each angle + on each leg)Donkey calf raise: 3x30 (training partner is about 190lbs right now)Leg Curl 3x30, 25, 25 @ 60lbs SS Romanian deadlift 3x30 @ 135lnsFront Squat 3x15 @ 135lbs SS DB Lunges 3x15 on each leg @ 60s Everything has been super sore, and right shoulder + psoas were really achy this week, but got my deep tissue today and feeling great as I write this! Tomorrow morning: Chest/Back! Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 17, 2012 Share Posted December 17, 2012 Don't know why I thought you were older than 25 Derek, guess you have my apologies lol. You're still young, I have 10yrs on you !! Hope you had a great weekend buddy MF. Link to comment Share on other sites More sharing options...
Derek Posted December 22, 2012 Author Share Posted December 22, 2012 @MF No worries buddy! I feel old when everything's hurting, but that's only because my policy towards aches and pains for a long time was to beat them into 'submission', though they generally win in that battle of wills so I've learned to back off... Workouts this week! Started doing the three day split this week and everything but my chest workout has gone great! Still going very easy on chest due to the shoulder pain, but it's getting better slowly. Here's where I'm at: Monday: Chest/Back Weighted Pullups: 0x10, 40x10, 60x10, 90x12, 90x10 drop to 0x10 SS Incline DB Press: 40x20, had to skip the restUnderhand Pulldown: 90x12, 140x10, 10, 10DB Pullovers: 60x12, 12, 12 SS Barbell Row (underhand): 135x15, 16, 16 Tuesday: Shoulders/Arms (had to stay away from front delts due to shoulder)Bent Laterals: 20x12, 30x10, 10, 10Behind the head press w/ band, rack press (no spotter): 95x15, 115x12, 10, 10Seated DB laterals FST7: 20x12, 7 sets 30 seconds restEZ Bar Curls, 21s w/ band: 65x21, 21, 21 SS Cable Pushdown: 50x15, 70x12, 12, 15Seated DB Curls: 40x10, 10, 10 SS DB Extension: 60x12, 12, 12 Wednesday: Legs (quad focus)Squat: 135x15, 225x10, 315x10, 365x10 (awesome!), 375x4 (failed) drop 315x8 drop 225x10 drop 135x10 - dead!Leg Press: 440x15, 490x15, 490x15Leg Extension FST7: 100x12, 7 sets 30 sec rests Thursday: Abs/Cardio - staying lean w/ 2 cardios a week, and trying to work abs in gently!Bar Twists: 1x100Twist Crunches: 3x15Crunches: 3x15Ceiling kicks: 3x15Plank: 1x1min 20min fast paced run with hills Friday: Chest/Back, shoulder still hurts so mostly backPull ups: 0x10, 45x10, 90x6, 90x9, 45x10, 0x10Rack Deadlifts: 225x10, 315x10, 405x10, 10 - stoked!Underhand pulldowns: 180x8, 8, 8 SS DB Pullovers (focusing on chest contraction): 65x10, 10, 10Cable Cross: 25x20, 25x20, 30x15 SS Underhand Barbell Row: 135x12, 12, 10 Stoked on the squat and deadlift numbers this week! Shoulders and arms in the morning, woot! Link to comment Share on other sites More sharing options...
Derek Posted December 29, 2012 Author Share Posted December 29, 2012 Keeping the journal up to date! Last week: Saturday: Shoulders/Arms - whole workout got me really soreLying rear laterals + side laterals: 15x12 each, 20x10, 10, 10 - these were brutal!Behind the head rack press: 95x10, 135x5, 155x5, 165x5, 165x4, 155x5 drop to bar x20BB Shrugs FST7: 225x12, 7 sets 30 set restsEZ bar curls w/ band (21 style): 65x21, 65x21, 65x21 - brutal! SS Cable pressdown: 70x12, 12, 12, 12Seated DB curl: 40x10, 10, 10 SS DB Extension: 60x10, 10, 10, 10 Sunday: Cardio and abs Monday: Legs Calf Press: 440x40, 40, 40 SS Donkey Calf Raise: 190x25, 25, 25Leg Curls: 50x20, 60x15, 15, 15 SS Front Squat: 135x15, 185x15, 15, 15Romanian deadlift: 185x20 SS DB Lunges: 60x15 - rough set! would have done 3 but ran out of time (xmas!) Tuesday: Chest/Back (shoulder still hurting on chest work) Pull Ups: 25, 20, 15, 15Underhand Pulldown: 90x15, 140x15, 160x12, 10 SS Push ups: 25, 25, 25, 25Barbell Row: 135x12, 12, 12, 12DB Pullover FST7: 50x12, 7 sets 30 sec restsWimpy workout, but shoulder's feeling better so should be getting hardcore soon! Wednesday: Cardio/abs Thursday: Shoulders Arms - still able to go hard if I avoid my front delts Bent DB Laterals: 20x12, 12, 12, 12 SS Seated Laterals: 20x12, 12, 12, 15Behind the head press w/ band: 95x12, 135x10, 155x10, 9, 135x10 drop 95x10BB Kelso Shrugs (leaning forward): 225x12, 12, 12 + 20 normalEZ bar 21 curls w/ band: 65x21, 21, 21 - just as brutal as last time! SS Cable Pushdowns: 70x12, 15, 15, 15DB Hammer Curls: 40x10, 12 SS DB Skull crushers: 40x12, 10 - out of time! Friday: Legs Box Jumps: 36'' box, 5x5Squat: 135x10, 225x10, 315x10, 365x5 (failed - got pissed), 365x8 drop 315x8 drop 225x10 drop 135x10 - felt redeemed for failing after that set!Leg Press: 540x15, 15, 15, 15 - strict 1min rests so was roughleg extension: 120x12, 150x12, 190x12, 230(full stack)x10, 10, 10 - needed rest pauses, these hurt! Saturday: 'Gentle' chest/back with bro in law Pull ups: 20, 20lbsx10, 50x8, 90x5 drop 0x10 SS Push Ups: 25, 25, 25, 25, 25Barbell Row: 135x12, 12, 20, 185x12 SS Bench Press: 135x20, 20, 15, 185x10 - light weights for me, but shoulder felt solid!Rack Deadlifts: 315x15, 375x12 - felt easy SS DB Bench Press: 40x15, 50x20 - easy, no painOUT OF Time... sigh One more week of 2x, then a burnout week! Link to comment Share on other sites More sharing options...
C.O. Posted December 29, 2012 Share Posted December 29, 2012 Its great that you keep a journal on here. You're an absolute beast! How did the contest pan out for iron man mag? -Dylan Link to comment Share on other sites More sharing options...
Derek Posted December 29, 2012 Author Share Posted December 29, 2012 Thanks! And I didn't make the cut, but we had a great campaign, thanks! Link to comment Share on other sites More sharing options...
C.O. Posted January 2, 2013 Share Posted January 2, 2013 You had some tough competition but I think you were a contender. Keep pushing weight and we'll keep pushing for your success! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 2, 2013 Share Posted January 2, 2013 You would have definately been in the mix, good stuff anyway Derek! Link to comment Share on other sites More sharing options...
Derek Posted January 10, 2013 Author Share Posted January 10, 2013 A Little behind on posting, as usual. Had a great lifting week last week and hit some good numbers. Don't remember all the workouts, but here's some favorites: Legs:Squat: 135x15, 225x10, 3 sets of 7/4/7s: 315/365/315, 335/385/335 (stoked!), 315/365/315. These were brutal but I rocked them!Leg Extension: 100x15, 125x15, 15, 15Leg Press: FST7: 440x15, 7 sets 30sec rests Shoulders: Don't remember the whole workout, but I hit Smith behind the head press with double discs for 6 reps! Chest: Bench Press: 135x15, 15, 185x10, 10, 10 - best I've done lately with no shoulder pain. This week for the burnout workouts I decided to skip chest and shoulders to hopefully let me shoulder recover a bit, so I hit: 1/7 Back:Triple set: (killed lats!) Pull Ups: 20, 18, 20 Straight Arm Pulldown: 50x15, 15, 15 DB Pullover: 60x15, 15, 15Superset: (killed mid-traps/rhomboids!) Close-grip overhand Yates Row: 135x18, 20 Supported DB Row: 40x12, 12Rack Pulls: 315x25 1/9 Arms: This circuit always gives a wicked pump for like 2 hoursCircuit: Preacher Curl: 75x20, 20, 20 Cable Push Down: 65x20, 85x20, 20 Cable Curl: 45x20, 20, 20 DB Extension: 50x20, 20, 25 DB Hammer Curls: 25x20, 20, 20 DB Kickbacks: 15x20, 20x20, 20 1/10/13 Legs: (felt off this morning, first time having caffeine in a week and I think it messed with me, got good numbers though!)Romanian Deadlift: 45x50, 185x50, 185x40Leg Extension: 50x15, 125x10 drop 100x10 drop 75x10 raise 125x10, 150x10 drop 125x10 drop 100x10 raise 150x10, 150x10 drop 125x10 drop 100x10 raise 150x10 (these down/up sets are always horrible)Leg Press: 440x50, 50 (had to rest pause every 5 reps or so after 25, but wasn't toooo terrible)Squat: 135x30 Hitting cardio and abs tomorrow, then deep tissue massage on Sunday and back to the heavy work on Monday! Link to comment Share on other sites More sharing options...
Compassion Posted January 10, 2013 Share Posted January 10, 2013 You are a huge inspiration. I am literally reading your full log. Ever since i read your profile on the front page of VBB I've been a huge fan. I look forward to seeing your progress Link to comment Share on other sites More sharing options...
Derek Posted January 10, 2013 Author Share Posted January 10, 2013 Wow, thanks man! Link to comment Share on other sites More sharing options...
nonipwr Posted January 11, 2013 Share Posted January 11, 2013 Great JOB! Derek I see you are getting it done, hopefully we see each other out there. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 11, 2013 Share Posted January 11, 2013 Great workouts as usual Derek, very thorough. How were the 135x30 squats? Sounds pretty intense !! Have a good weekend MF. Link to comment Share on other sites More sharing options...
Lean and Green Posted January 13, 2013 Share Posted January 13, 2013 Way to burn it out Treesize I'll be in touch within the next 3 days about meeting up together for "Vegan Olympia" Let's do this! Link to comment Share on other sites More sharing options...
Derek Posted December 7, 2019 Author Share Posted December 7, 2019 It's all still here! Stoked to see it back up! Link to comment Share on other sites More sharing options...
Derek Posted December 9, 2019 Author Share Posted December 9, 2019 Ok quick post to record. I've had setback after setback for it feels like years now, but most recently I was getting back into heavy squats and deadlifts after a serious 3+ year hamstring strain, then I strained my hip flexor so I backed off that again for a bit. I've been making some progress on bench press as well after recovery from breaking my hand last spring. My recent best there is 260lbs x 5, and I've been consistently hitting 245lbs x 5. I'm keeping the reps low and focusing on barbell work for the most part because I'm also doing 100-200 push ups 3-4 days a week so I figure that's plenty of volume work. Today's lift was: Bench press:135 x 12185 x 10205 x 5225 x 5235 x 5235 x 5235 x 5 Incline Bench to lower chest:135 x 10135 x 10155 x 10 incline DB Fly:30 x 12, 12, 12 Push ups: 50, 30, 20 Barbell rock backs (ab exercise): 65 x 10, 10 wasn't feeling too strong, but I got it done! Link to comment Share on other sites More sharing options...
robert Posted December 10, 2019 Share Posted December 10, 2019 Sorry about the injuries and setbacks. I know how that goes. In fact, I think most lifters who have been at it for decades kinda know how that goes. It tends to kind of go hand in hand with the sport of pressing, pulling, lifting, carrying, or moving as much weight as possible with full effort. Things are bound to happen every now and then, and muscles get pulled, strained, tweaked, or full-on injured. How's the gym doing? Sure seems like quite a while since I have been back out there! I used to tour the east coast a lot, but really haven't been there much in years, aside from Florida, and sometimes New England. Hope to catch up in person again soon! Keep after it! And say hi to your family for me! Link to comment Share on other sites More sharing options...
Derek Posted December 18, 2019 Author Share Posted December 18, 2019 Hey RC! I completely agree. I know we've talked about it, but I still think athlete injuries/aches and pains are completely swept under the rug by people in most cases. I had no clue there wasn't something wrong with me when lots of things started hurting on a regular basis. Just a built-in cost of the process! Come visit sometime! Have you been to our gym since we renovated in 2017? I didn't log the rest of last week, but it went well. I'm currently on a 5-day 'bro' split of Chest, Legs, shoulders, Back, and Arms in addition to training Capoeira once or twice a week for fun and extra cardio/mobility work. This week so far: Monday (Chest):Bench Press: 135x15, 185x10, 205x5, 225x5, 245x5, 5, 5Incline Bench Press, to lower chest: 135x12, 155x10, 10, 10Push ups: 70, 50, 30Barbell Hip Thrust: 155x15, 15, 15, 15Gravity Boot inverted Sit ups: 10, 10 Tuesday (Legs): Lots or rehabby stuf, but got a decent burn!Squat: 135x8. Tried more but L knee hurt so I stoppedRomanian Deadlift: 65x10, 10, 10 kept it light to test hamstring strainSpanish Squat: 15, 15, 15Standing Adductor sliders: 10/leg, 10/legSide Lying Hip Raise: 15, 15Nordic Leg Extensions: 8, 8Single Leg Calf Raise: 15, 15, 15, 15Leg Press, Blood Flow Restricted: 180x 30, 15, 15, 15 Ab Wheel Roll Outs: 15, 15 Wednesday (Shoulders):Walking on hands: 30 yds. Best streak was 15 steps (PR!)Handstand pushups: 19, 15, 16, 15Bent Over Laterals: 20x 12, 12, 12Laterals: 20;x12, 12, 12Arnold Press: 50x12, 60x10, 40x10, 20x10Shoulder Horn External Rotations: 2.5x20 It's not anything impressive in a while, but I was squatting heavy again before this knee flare up so I'm optimistic I'll be back at it soon! In the meantime, doing what I can and staying accountable. I hope to compete this Summer, I missed the last two years from injuries and I'm ready to go! Link to comment Share on other sites More sharing options...
Derek Posted January 22, 2020 Author Share Posted January 22, 2020 Missed a couple weeks again, but I want a record so here's this week so far: Monday: Shoulders/BackGravity Boot sit ups: 10, 10, 10Pull ups: 20, 35x10, 35x10, 50x8, 50x10SS Handstand Push Ups: 15, 15, 15, 10, 8Arnold Press: 45x10, 65x10, 75x8, 75x8 (stopped due to shoulder pinch)SS Sumo deadlift: 155x10, 245x8, 335x8, 385x8, 385x8TRX Reverse Fly: 10, 10, 10SS DB Row: 90x12, 12, 12Various shoulder hangs for rehab Tuesday: Chest and ArmsIncline Bench, bringing bar to low chest: 135x10, 185x10, 10, 10, 8KB Fly: 35x10, 10, 10Decline Pullovers: 65x12, 85x10, 10BFR EZ bar curls: 35x30, 15, 15, 15SS BFR Skull Crushers: 35x30, 15, 15, 15 I've tentatively decided on the Jay Cutler Classic on August 8th as my next show, so here's to hitting the grinding stone! Link to comment Share on other sites More sharing options...
Derek Posted January 24, 2020 Author Share Posted January 24, 2020 Trying to keep up with this so quickly here's yesterday/today: Wednesday: Abs, Legs (L knee felt iffy so was careful)Barbell Rockbacks: 65x10, 10, 10SS Lying Side Hip Raise: 10, 10, 10Single Leg Extension: 25x15, 15, 15SS Single prone leg curl:25x10, 10, 10Bulgarian Split Squat: 15, 35sx10, 10, 10, 10Bodyweight Calf Raise FST7: 15, 15, 15, 15, 15, 15, 15BFR Leg Press: 180x30, 15, 15, 15 R hip flexor felt strainy the next day, so I'm guessing either the split squats or leg extensions got it fired up again. I'll skip them next time. I was feeling a cold coming on so I took it pretty light/easy, but still logged some back and shoulders.Thursday:Foam rolled thighs/hip flexorsWalking on Hands: Wanted 30 yards, but made it about 5 and runny nose/headache stopped it. Next week!Overhead Press: 115x10, 135x8, 8, 8SS Close grip lat pull down: 100x12, 120x12, 12, 12DB High lateral raise: 20x12, 12, 12, 12Seated Cable Row: 120x12, 12, 12, 12Was feeling worn out so called it there. Tomorrow! Link to comment Share on other sites More sharing options...
Derek Posted January 29, 2020 Author Share Posted January 29, 2020 Felt better going into Friday and totally well by Saturday. Here's what I got in: Friday: Light Chest and ArmsIncline Bench to low chest: 135x12, 155x10, 10, 12Close Grip Bench: 155x10, 10, 10SS Incline Cable Curls: 50x12, 60x12, 12BFR Cable Curls: 60x30, 15, 15, 15BFR Rope Pushdown: 60x30,15, 15, 15Ab wheel roll outs: 12, 12, 12side crunches: 20, 20 Monday: Legs (skipped R leg extensions and Bulgarian Split squats bc knee and hip pain last week, and no issues!)Hanging Leg Raise: 12, 12, 12Hip Thrust: 105x15, 15, 15, 15SS Nordic Ham Curls: 10, 10, 10, 10SS Single Leg Extension: 25x20, 20, 20, 20Squat: 135x15, 225x12, 12, 12, 12 (felt good and minimal L knee pain)SS Single leg calf raise: 15, 15, 15, 15BFR Leg Press: 180x30, 15, 15 (ran out of time for the last set, plus I was dying) Tuesday: Shoulders and BackWalking on hands: 30 yds, longest stretch was 15 stepsPull ups:22, 50x9, 10, 10, 11SS Handstand Pushups: 15, 15, 15, 15Sumo Deadlift: 155x12, 245x8, 335x4, 385x4, 425x4, 4, 335x10 (Probably a DECADE PR here! Definitely a post hamstring strain PR, which is 4+ years - pumped!)SS Cable 1-arm laterals: 40x12, 12, 12 (caused L shoulder pinch so switched to dbs)DB Laterals: 20x12, 30x10, 10, 10Wanted to get rows and some rear delts in too, but ran out of time! I'm on a roll so I'm not complaining. Link to comment Share on other sites More sharing options...
Derek Posted January 30, 2020 Author Share Posted January 30, 2020 Wednesday: Chest and ArmsGravity boot sit ups: 10, 10, 10Incline Bench to low chest: 135x10, 155x10, 185x8, 185x10, 185x9 drop 135x6 (shoulder felt pinchy so took slowly)KB Chest Fly: 35x10, 10, 10Decline Pullover: 85x12, 12, 12, 12BFR EZ bar curls: 45x30, 15, 15, 15SS BFR Skull Crushers: 45x30, 15, 15, 15 Thursday: Legs (did the exact same workout because it didn't bother knee or hip last time)Single Leg Extension (L only): 25x20, 20, 20SS Nordic Ham Curls: 10, 10, 10SS Hip Thrust: 105x15, 15, 15Squat: 135x10, 225x12, 12, 12, 12SS Single Leg Calf Raise: 15, 15, 15, 15, 15BFR Leg Press: 140x30, 15, 15, 15 (lightened the weight to force myself to get it all in - burnnnnn!) Workouts are going really well for the last two weeks, but I'm noticing a few more pinchy feelings so I'm taking a deload in another week or two. I've been plagued by minor injuries enough that I think I'll deload every few weeks whenever I'm into hard training. Link to comment Share on other sites More sharing options...
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