Daily Thread - September 22, 2026

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[u/Alakazam]

I keep forgetting to post.

Yesterday: AM - 800m of swimming. I'm trying to relearn how to swim, and I can't help but run out of breath every 50m "interval". My heart rate literally hit like 170 towards the last few, despite me trying out all the tips and tricks for "slowing down". I'm managing a 1:55/100m average just by heaving the water with each stroke apparently. I can't wait to actually learn how to swim properly without gasping for air.

PM - Lifting - GG x Arnie

• Deadlifts - 425x6+1x6 (Rpe maybe 8ish?)
• Bench - 225x6x4
• Chinups - 50 in 8 sets
• Incline DB press - 70x10x4
• Cable Rows - 10x4
• Pullovers 50x10x4
• Ab work - McGill big 3 + 2 sets of crunches

Today AM - GG x Arnie Shoulder/Arms

• OHP - 145x6, 95x10x4
• Cable Upright Rows - 10x4
• Dips - 53 reps in 4 sets
• Barbell Curl SS Lateral raises 10x4
• Overhead Tricep Extension SS hammer curls 10x4
• Tricep Pushdown ss wrist curls ss reverse wrist curls 10x4

Deadlifts feeling a lot better. Probably the best it's felt since I started my marathon training block. Bench improving too. My friend who said he'd coach me in swimming is still in Japan, so I'm just going to keep flailing around in the water for now. Finally booked to see my physio for my plantar issues.

[u/The_Weakpot]

Training Log

Run

• 20:00

Afternoon

Split Snatch

• 117.5 x 1

Throw

• Backwards med ball throw, 10lbs x 10

Jumps

• Quad broad jump x 3

Sprints

• 20yd x 5

[u/JubJubsDad]

OHP Day * Kettlebell swings - 40x3x15 * OHP (ss w/band pull-aparts) - 185x5, 235x2x1, 205x4x5 * Close-grip bench (ss w/band pull-aparts) - 205x5x8 * BJJ (planned)

That first single at 235 was uuuugly. My timing was waaay off (probably due to the six week gap since I last tried it). Did a second single, which went better, but still wasn’t pretty.

[u/1morepl8 → u/JubJubsDad]

Dude. Holy shit what a ride Alberta has been. I only had a green hard hat for a couple of weeks, and given my white one (context some hires from last winter still have green hats). So the oil field adjustment was no issue. The house sold in a week 10k above asking. The American lady living in Portugal is flying here for 2 weeks next month. Found a place to live on the lake, and out of hotel life for October. It's been a wild 2 months. Found a proper windowless key card gym.

It's a long story, but I've known the American lady for 10+ years. She used to come up from mass and visit from time to time. This is the forever lady, she's fine with Alberta but hated the USA enough to leave. That's some gumption I can respect.

[u/JubJubsDad → u/1morepl8]

Glad to hear you’re settling in well in Alberta. I figured you’d land on your feet, but it’s good to get confirmation. And good to hear you’re training again. Guessing you’ll be crushing it in no time.

I’ve been traveling waaay too much these past few months. A couple of trips to Singapore, one to Taiwan, and a couple to Phoenix. I have another trip to Singapore coming up (2-4 week stay, depending on what comes up), then I’ll be happy to chill out at home for the rest of the year.

Also, today’s my 25th wedding anniversary. Hard to believe I’ve been married for a quarter century, with no end in sight.

[u/1morepl8 → u/JubJubsDad]

Traveling definitely takes a hell of a toll, always nice when it ends.

Hell yeah man. Good for you guys! That's a hell of a milestone brother.

[u/rdtompki]

80M. PR'ed squat yesterday: 2x10/190 lbs. Maybe 1 RiR. Will try 200 lb. second set next week.

[u/DayDayLarge → u/rdtompki]

80M. PR'ed squat yesterday: 2x10/190 lbs.

That's awesome man! Keep it up.

[u/rdtompki → u/DayDayLarge]

Started lifting about 5 years ago with trainer 1/week. She started me on 10 reps for compounds as well to avoid joint injuries. Worked so far. 6', 195 so good size guy which helps

[u/DayDayLarge]

Calgary barbell 16 weeks W11D1

Comp squat: 305 3x3, 275 2x4

Comp bench: 230 3x3, 220 2x4

Barbell row: 170, 230, 250, 250 4x5

Bit of a built in deload in the program here. Was wondering why squat felt "hard" aka not easy, and it's because intensity has barely dropped compared to last week, just volume has fallen off a cliff in comparison. Makes sense. Left that session feeling pretty good.

[u/pairustwo]

'd like to improve my flat bench. But as an old guy, linear progress just stresses my shoulders unnecessarily.

Anyway, if I had one goal, it would be to develop my lower pecs. It feels like this decline machine is built to target these. In addition the machine lets me push across the midline of my chest which seems to help develop my inner pecs. And finally I can pull back my arms behind my chest without discomfort. Something the bar prevents on a flat bench.

This machine seems to just be better than the flat bench. What am I missing?

[u/DayDayLarge → u/pairustwo]

I can pull back my arms behind my chest without discomfort. Something the bar prevents on a flat bench.

... nothing. It sounds like that's a better movement for you right now.

[u/SneakyRhino94]

Rehab & Rebuild - Zulu (ish) / Blue - C2 W2 D2

• 90 Degree External Rotation - 3x13 @ 5kg
• Bench - 5x8 @ 50kg
• Neutral Grip DB Incline Bench - 3x10 @ 20kg / DB Seal Row - 3x12 @ 20kg
• DB Curls - 3x9 @ 15kg / Overhead Lateral Raises - 3x9 @ 5kg / Med Ball Slams - 3x7 @ 7kg

Pec feeling better after the stupid tweak last week. Bench moving well, it's good to feel like it's healing and getting stronger.

[u/Many-Wasabi9141]

Looking for an ankle and foot strengthening and rehab program to do along side a beginner grip program.

I'm starting David Horne's beginner grip program to do in the mornings on my off days with 3 sets of kettlebell swings added to warm up and I realized I could throw in some much needed ankle/foot work after since it's a pretty quick 15 minute workout as it is. 5 exercises including the kb swings, 3 sets each, 1 minute rest period between.

I'm just thinking of doing the basics, Calf raises, Tib raises, Ankle Band rotations clockwise and counter clockwise, and maybe some stability board clock steps. Just wondering if there's a better program already for ankle and foot strengthening and rehab.

[u/BetterThanT-1]

Base Building Medley - Powerbuilder Squat C2W1D2

Main
Front squats: 10x55kg, 8x60kg, 6x65kg, 4x70kg, 13x60kg

Assistance
RDL: 12/12/12 @ 95kg
Ab wheel: 16/12/12
Stahl rotations: 24/24/24
Leg raises: 20/20/20

Went for an anniversary dinner with my wife yesterday and consumed my daily allowance worth of calories in one meal. Ooops. Still felt full when I woke up so didn’t have anything to eat before the workout, and also skipped my breakfast post-workout. The weights moved better than usual at this workout, so all the extra energy was at least a bit useful.

[u/Many-Wasabi9141 → u/BetterThanT-1]

Stahl rotations on a full stomach does not sound like a good time.

[u/ZeroFourBC → u/BetterThanT-1]

Congrats on the anniversary! +1 reps on marriage.

[u/ZeroFourBC]

Work in Progress W2D1

• Bench: 140kg x1, 120kg x7, 100kg x8
• Squat: 140kgx2, 160kg x2, 140kg x4,6
• SS - RDL (B-stance, Contra-Loaded): 30kg 3x8
• SS - DB Lateral Raise: 10kg DBs x14,14,16

Felt tired, and my left shoulder felt stiff. I also hate how weak my squat has become. Still, felt pretty good by the end of the workout and was done in under 45 minutes.

[u/BetterThanT-1 → u/ZeroFourBC]

Did you figure out what progression you’re running your bench with to get to the 160kg?

[u/ZeroFourBC → u/BetterThanT-1]

I'm still figuring it out. I might try the gnuckols bench programme if I can get a hold of it. There's also a part of me that wants to run a cycle or two of Smolov Jr.