TheRedArchive

~ archived since 2018 ~

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Reposting from OWS

It's been a while since I posted any updates, so here's a bit of background for those who don't know or remember me.

When I started my journey on 2/1/16, I weighed 340 pounds. I didn't have a DBR, but after over 20 years of marriage, we were both headed there. I hadn't lifted since high school, so I ordered a squat rack and free weights, and before they arrived, I started just doing deep knee bends and walking for 30 minutes in the mornings. Typical dress was T-shirts and baggy jeans, and I was a classic nice guy / drunk captain, who was afraid of his wife's emotions.

Physical

I'm now 47yo, 6'4", and weigh 270 pounds (up from 255 after of bulking). I do look a lot better, and though I could go lower, I prefer having a bit of dad-bod over looking like a deflated balloon. I still have loose skin on my face and chin, but my beard covers it pretty well, and my upper body gains have helped give me a better, more masculine shape.

My goal was to hit the 1000 pound club this August, after 18months of lifting. The first week of August, I was about 980 pounds calc-1rpm, but during a session of heavy squats, I pushed through a slight twinge, and hurt my back. A week of light exercise, I hurt it again and couldn't even move -- my wife had to bring my to the ER. I spent the rest of the month recovering.

After my recovery, I switched from my volume focused PPL-DUP to a GZCL program that would let me run fewer but heavier sets and test my 1rpms. In conjunction with an egg timer to enforce my breaks, I was able to shorten my gym time to about an hour/day. I supplemented with high-rep, low-weight (60%) sets. Last week, I hit 235 bench / 355 squat / 415 deadlift for 1 rep each = 1005 pounds. Achievement unlocked.

But I also hurt my knee during deadlifts that Sunday (bar regularly hits top of my knee cap), and exacerbated it by running and squatting heavy later in the week. Anti-inflammatories and rest helped, but after three days it got worse again, and now I'm taking a week off from lower body work and running to focus on my upper body while I recover from the injury. Update: after a few days of down time, I'm ready to get back to the treadmill.

It was nice to hit my goal, but 1rpm lifts are solely for the ego, and I know I don't need to prove anything to anyone. At my age, I have to pay more attention to my body's warning signs. As such, I'm going back to my PPL program (5x5 working sets at 195/305/365) that balances strength and hypertrophy, with decent volume, at sustainable pace.

In the meantime, I've been doing heavy rope exercises for a few months, and I love it. The DOMs are awesome, and my shoulders have fucking popped. At 270 pounds, I can't do many chin-ups, but I recently picked up a tow strap, lat bar, and carbiners to make a custom lat station for my squat rack. Adding these to my T-bar and one-arm rows fills out my back/pull day nicely.

With the impending cold weather, I'm getting ready to switch to running indoors on a treadmill, but I'm also looking at joining a heavy-bag gym for upper-body cardio after work. Finally, after being in a bit of a funk, I've bumped up my Vitamin D intake, and the positive effects were almost immediate. I still need to schedule my yearly physical and get my T-levels rechecked.

Appearance

I have revamped my wardrobe, and for this fall, I have found a look that I like that still feels comfortable. I'm not 25 or 30 any more, and with my graying temples and beard and average looks, I am more professorial than anything else. I keep my hair trimmed, my teeth clean, and my breath fresh.

Slim-fit Levi 541s look good and fit my thighs nicely (36-38 waist). I have a couple polos, but I prefer henleys or button downs that highlight my shoulders while hiding some of my belly. I am not always the best dressed in the room, as there are still managers and sales guys in suits in the office, but even in work casual, I stand out in color, style, and demeanor -- and I can still catch the eye of women over 30.

Commitments

I work for a medium sized company. I'm the team lead, and after shepherding one major project to completion, I'm now the key man on a new high-profile venture for the company. This means that I'm putting in 60+ hours a week, and though I can work from home most days, it tends to impact my other commitments.

I volunteer at a local group for a few hours a week, and after a hectic summer, I've become too busy to stay on point with everything. Things are falling behind, details missed, and I probably need to give up some responsibilities, though I'm not sure to whom.

I still spend time with the family, but even here, the captain doesn't have the focus to keep the ship running perfectly. Finances are fine, there are plenty of fun ventures, and I handle or contribute to much of the household operations -- but the first officer is also busy, so things are falling between the cracks (small repairs, weekly chores, car maintenance). I need to make the effort to get (and keep) my planner up-to-date, so that I can better track what needs to be done and make sure it gets scheduled. I also need to discipline myself again that Saturdays are for completing tasks and not just a day of rest.

Marriage

The last 18 months have been a re-kindling of my marriage. The sex has been great, and while its tapered a bit from 2-3 times a week that I find optimal, it's due to longer hours and busy schedules and not a lack of interest. I don't know that we're any closer emotionally, as even during our DBR, we were never really distant, but passive dread has certainly had an effect. I no longer rely on her validation for my ego, I don't weigh my responses against her reaction, and (for the most part) I keep an even keel on all our interactions. I tease, but I don't do any push/pull. I initiate when I want, not when its time. I lead, and she follows.

For a while, I think she suspected I was having an affair, but she's never tried to confront me about it and I've neither suggested nor denied any such thing. Still, I have never strayed nor even dabbled in strange, except to become more aware of my own physicality and the responses of those around me. As someone who was always awkward, I still don't have the confidence to approach (or even stand out from the crowd), but I am making this my next major goal, and I have 3 months to work on it before my second year is up.

I've applied what I consider the best MRP precepts and tried to maintain a balance of alpha and beta. While I haven't become the red-pill hero like certain others here, my problems were never so bad. Any issues I've had with my wife were only due to my poor leadership, and as I've improved, so has every aspect of my life. I'm still deliberate and my responses measured, but now I have the insight to see things (and people) around me as they really are, the language to describe what I want out of life, the tools to make those things a reality.


[–]thunderbeyond29 points30 points  (1 child) | Copy Link

Starts lifting, dresses better, wife thinks "affair".

Dread can be that easy.

Congrats dude on the gains.

[–]markpf731 point2 points  (0 children) | Copy Link

Dread is relative to your baseline behaviors. The hamster has a barometer for change relative to baseline controlling its spin. Initial returns on early dread gains will vanish.

Never stop improving after the easy pickings are had.

[–]trp_dudeHard Core Red6 points7 points  (0 children) | Copy Link

Congrats on hitting 1000, and on your progress. It takes a lot of discipline to do what you've done. It's always great to hear success stories like yours. Keep it up, friend.

[–]hystericalbonding4 points5 points  (14 children) | Copy Link

At 270 pounds, I can't do many chin-ups

It's probably grip strength. Try doing your last set of chins and pullups with straps. A simple pair like this can cost less than $10.

[–]PurpleVeteranMRP APPROVED[S] 1 point2 points  (4 children) | Copy Link

Yeah, I have a set that I use for DLs. Will give them a try.

[–]gettingmymojobackMRP APPROVED1 point2 points  (0 children) | Copy Link

Someone posted the Russian fighter pull up program here a while back.

https://www.t-nation.com/training/tip-do-the-russian-fighter-pull-up-program

Used it to go from a max of 4 pull ups to max 8 pull ups in less than a month. Basically you're doing pull ups almost every day and adding a extra one every workout.

Super easy to incorporate into your routine. I just sprinkle my sets in between my 5/3/1 working sets.

Planning on continuing until I get to 5x12, then working on adding weight. Give it a try, I was stuck at 4 for the longest time and blamed it on being "too heavy still".

[–]hystericalbonding1 point2 points  (1 child) | Copy Link

I'd suggest using them only on the last set. Same goes for deadlift if doing high volume or AMRAP.

The /r/fitness circle jerk from guys who don't compete is that training should be done with powerlifting rules, even for guys whose goals have nothing to do with powerlifting. But successful powerlifters train with straps - it's as simple as that. Not every set, maybe not every session, but as an intelligent part of programming.

I use straps for my last set of pullups or chinups probably once a week, and for my last 1-2 sets of deadlifts if I'm on an accumulation phase or doing a touch and go AMRAP set. There's plenty of time to improve grip during earlier sets or on other days.

[–]fuckmrpMRP APPROVED0 points1 point  (0 children) | Copy Link

I see your point here, I don’t train to power lift, so that’s why I don’t use straps. Im more about balance and simplicity. I’ll go lighter rather than wear a belt or straps. Im easily in the 1000 lb club but I also run a 6 min mile. Both of these are equally important to me.

[–]fuckmrpMRP APPROVED0 points1 point  (0 children) | Copy Link

straps = no traps. I’m not saying don’t use them but you should work on grip strength to eventually lose them.

[–]fuckmrpMRP APPROVED1 point2 points  (0 children) | Copy Link

Better to hang for time, keep adding time and increase grip strength. It’s also good for your shoulders. Adding straps is focusing on the symptom.

[–][deleted] 1 point2 points  (7 children) | Copy Link

Making the # of pullups grow is a bitch if you aren't eating enough. If one is dieting, that makes sense and you should still do em. I do 5 sets of my max every 5 days or so.

All this does is maintain

I can do about 15 on the first set.

To grow, try weighted pulls every other session.

Also, if you are 6 ft 4 than your waist size should be less than half that (34) if you want to max your SMV.

Many guys find it easier to max their lifts and maintain 20%+ body fat.

obviously, you can do as you like, but this is a place where we speak the truth and while your progress sounds very impressive your end goals aren't congruent with a guy who may turn heads on a beach.

Keep the gas pedal pressed and shoot for a leaner look that scares the shit out of your wife and makes your friends hate you

Also, the suspected affair? Make it likely affair. Don't bother asking or dwelling on it. Do drop a bomb about a friend at work who dumped his wife after discovering illisct behavior. Agree strongly with his actions and watch her squirm

[–]PurpleVeteranMRP APPROVED[S] 1 point2 points  (1 child) | Copy Link

To grow, try weighted pulls every other session.

Well, my problem is too much weight right now. Most advice is to do assisted pulls or negatives, but my home gym is just a power rack in the basement with <7' ceilings. I don't get full ROM, and even just hanging, I have to hold my feet up. I haven't tried elastic bands or anything for assists, but I have worked on negatives and hanging longer.

I've never had much upper body strength, and my bench was sorely stalled for a while. After TFA's March series, I started focusing on doing push-ups more. During my MWF walks, I'd stop every 5 minutes and do a set. By August, I was alternating 12 sets of 15 with days of 5 sets of 20, and my bench had jumped up quite a bit. I suppose I need to do the same thing for pull ups -- hit them twice a day, 6 days a week, once before walking/running in the morning and once before my lifts in the evening.

Grip strength is definitely a factor, and I've been considering making a home grip trainer from PVC and wire. Probably my next project.

Also, if you are 6 ft 4 than your waist size should be less than half that (34) if you want to max your SMV.

My pants are 36 or 38 waist, but I have a muffin top (esp while bulking). After my weight loss, I estimate I have about 10-15 pounds of loose skin. My choice is whether to maintain at about 360 and have a bit of meat, or cut further and have lots of saggy skin. I'd rather dress nice, and still look decent naked.

your end goals aren't congruent with a guy who may turn heads on a beach.

No, but I'm 47 with average looks -- probably a 7, or a 7.5 if I try. I'm now comfortable enough to go shirtless to the beach, but I know I'm never going to be the guy who turns heads. My goals are not to pull women, but to keep the rest of my life on point. Eating healthy, building strength, maintaining cardio are part of that.

Many guys find it easier to max their lifts and maintain 20%+ body fat.

Yeah, I've been on a fairly sloppy bulk for a couple weeks while working toward 1000lbs, but it's time to get back to tracking my CICO. Now that I've recovered and hit my 1rm goals, I can get back to a more volume oriented program as well.

Do drop a bomb about a friend at work who dumped his wife after discovering illisct behavior. Agree strongly with his actions and watch her squirm

No need for active dread. I get lingering attention from several women in our social circle, and she's aware of it. I also have several outside activities that she's not part of. I just have fun and DNGAF, and let her hamster run.

[–][deleted] 2 points3 points  (0 children) | Copy Link

there is zero reason for you (or any man above 15bf) to bulk

[–]fuckmrpMRP APPROVED0 points1 point  (2 children) | Copy Link

+1 on the weighted pullups.

I pretty much only do weighted pulls. I prefer a weight vest. I’ll do 10 sets of 5 with 45lbs fairly comfortably these days. I started with non weighted singles. Initially I could not do i pullup. Persistence is everything.

[–][deleted] 1 point2 points  (1 child) | Copy Link

I use a vest too. also for bodyweight squats since my back cant handle DL and Squats. (I know what I'm missing. It's spasms that I'm sadly dealing with)

Show me a guy in the gym for several years who cant do 10 pulls and 20 dips and ill show you a Fuckarounditis victim

[–]ThisCatMightCheerYou1 point2 points  (0 children) | Copy Link

I'm sad

Here's a picture/gif of a cat, hopefully it'll cheer you up :).


I am a bot. use !unsubscribetosadcat for me to ignore you.

[–]LiveAFTSOV0 points1 point  (1 child) | Copy Link

Keep the gas pedal pressed and shoot for a leaner look that scares the shit out of your wife and makes your friends hate you

What is this look and how to achieve

[–][deleted] 0 points1 point  (0 children) | Copy Link

www.leangains.com

You are welcome

[–]JudgeDoom69MRP APPROVED7 points8 points  (3 children) | Copy Link

Great progress and great report! Keep it up.

6'4", and weigh 270 pounds (up from 255 after of bulking)

Nope. Even at 6'4" tall there is no "bulking" at 270 lbs. You let your diet slip and gained 15 lbs. Stop bullshitting yourself and get off the fucking carbs. You're still obsese, own it and fix it.

Finances are fine

When you reach your target weight consider surgery to remove the excess skin. It'll do wonders for your confidence.

I've improved, so has every aspect of my life.

Fucking Awesome!

[–]chitowngator-2 points-1 points  (2 children) | Copy Link

Not everyone has to be a skinny little bitch, dude.

[–]RecklessLibido0 points1 point  (1 child) | Copy Link

If he's not obese on at 270lbs then he's on some top notch gear

[–]chitowngator0 points1 point  (0 children) | Copy Link

I mean he's also 6'4". I'm 6'0" and weighed 230 on some pretty normal powerlifting cycles of test and decadent, and was by no means fat at all.

[–]SteelSharpensSteelMRP MODERATOR2 points3 points  (0 children) | Copy Link

Inspiring to hear stories like these. Congrats, man!

[–]JDRoedellMRP APPROVED1 point2 points  (2 children) | Copy Link

Good work. Sounds like you should be cutting at your weight though.

[–]PurpleVeteranMRP APPROVED[S] 0 points1 point  (1 child) | Copy Link

I gave myself a couple weeks off to hit my marks. Already back on the wagon.

[–]Rian_StoneHard Core Navy Red1 point2 points  (0 children) | Copy Link

Welcome back then.

Starting to see more bathroom selfies on MRP, hope to add yours to the list in the next year

[–]NeckoEcho1 point2 points  (1 child) | Copy Link

Egg timer is a great tool. i used to use a tabata app on phone, but it was a PITA.

as for chinups and pullups, a lot of that that fight is just body (fat) weight. as you get stronger, and lose weight, they come quick!

[–]PurpleVeteranMRP APPROVED[S] 0 points1 point  (0 children) | Copy Link

Yeah, I got an egg timer in Sept to keep my sessions on track. No more 2+ hours because I was finger-fucking my phone.

[–]matrixtospartanatLVMRP APPROVED1 point2 points  (0 children) | Copy Link

This is probably the best OYS post I’ve ever read.

Steady results. Ownership. No bitching and whining, and very little about her.

Great fucking job, OP.

[–][deleted] 0 points1 point  (1 child) | Copy Link

Nice job. Sounds like your feet are on more steady ground. I see you have a good set of short term goals to shore up your ship. It's always inspiring to hear, once guys have fixed themselves and can project success into the future, what big plans you have for yourself. You say the confidence to approach is your next major goal. What steps are you going to take to make this happen?

[–]PurpleVeteranMRP APPROVED[S] 1 point2 points  (0 children) | Copy Link

That's part of the challenge... I wouldn't mind approaching, but I live and volunteer in a small town, so not much opportunity outside our circle. Work is scaling over 60 hours a week, and I don't shit where I eat. I've tried a few cooking classes, but I'm often the youngest person there. I will be trying a few sessions at the heavy bag gym starting this week, and looking for other outside activities.

In the meantime, I'm re-reading Day Bang. I will be working on just engaging more with people -- in town, at work, etc. Opening and maintaining the conversation for 5 minutes, and trying to incorporate elements of GALNUC.

[–]AechzenMRP APPROVED0 points1 point  (0 children) | Copy Link

I still don't have the confidence to approach (or even stand out from the crowd)

If you're really 6'4" 270, you stand out from the crowd.

You can kill a man, but you can't kill an idea.

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