This shit right here! 40lbs of muscle in a year!?!? He's got you topped little guy.

That's ****ing impressive shit. I could maybe squeak out about 10-12lbs of muscle a year when I was younger. This dude is in his 30's and just beastin' the muscle mass all while being vegan!

Do you have compression sleeves? Those help a ton. You also should add some really thick shoe sole inserts. And taking shorter strides helps as well. And if you can run a track that helps as well.

Another strength training day:

Bench press - 75lbs (normal is 45lbs)
Lateral dumbbell shoulder raises superset with
Dumbbell shoulder press - 10lbs each hand (normal is 5lbs)
Skull crushers superset with
Close grip bench press - Bar plus 20lbs (normal is however much the "w" bar weighs)
Rear delts - normal sets of 15 at 40lbs (instead of 35lbs)
20 minutes on treadmill
New PR on 750m row of 2:50.4

I bought really comfortable running shoes. They help but I think they need more time to heal. It's only been a week and a half since I had to stop running due to massive pain. If they aren't gone by next week I'll look into sleeves or tape.

Is there a high school nearby? Running on a rubber track minimizes the impact on your shins and knees a lot.
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There are two high schools here so I'll have to check around see how good they are.

Evidently veganism allows plenty of horse semen.

Here was my coworkers WOD today (which he told me all about):

5 pull-ups
10 push-ups
15 (maybe 25?) bodyweight squats
1 clean and jerk @135

then repeat increasing clean and jerk reps to 2, then repeat with clean and her goig to 3 and repeat until doing 10 clean and jerks.

Was going to take a day off to recoup but felt pretty good today so I did 20 jumping jacks with no break this time.

The tracks help a lot. Don't be afraid to just spring for the sleeves. They make a huge difference.

I'm trying this with some ratchet-ass poverty instant coffee and the cheapest unsalted butter I could find. I'll report back.

Well, that was a waste of $5.

I'm beasting the **** out of my first set of incline bench now that I'm not doing chest press beforehand.

Another question, are pause reps really worth it?

Worth what? Get stronger. Stop majoring in the minors worrying about paused reps and other random ways to do a lift different. Unless you plan on competing in a bench press competition, no need to pause reps.

depends what your doing them for. I personally pause every bench press (flat barbell) because thats what I'm training for and have to do at a meet. Pausing will indeed build strength and speed off the chest but I dont think its necessary if thats not your goal.