Feel pretty good today after the light workout yesterday. Slept great. Pulled muscle in my back improved greatly. That weird choking thing gone. Probably won't take tomorrow light
But, heading to the doctor for blood in stool. Most likely fissure or something benign since I've had a fissure years ago, but can't risk.
Moon river...
For the deload...this might be overthinking it, but is the idea to go easy enough that hypertrophy will not be stimulated?
How much is it?
$40 something for 6 months. I guess not too bad, but I'm cheap.
that's pretty high for an app, you'd have to really love it.
Kind of along these lines...using the warm up before working out to increase the intensity on my hill walks. Today was incline varying from 5-7 at 3.2mph. Not overly hard, but kept my heart rate around 110 for 20 minutes. Got me sweating pretty good though. Couple minute easy walk before and after.
I guess I should add some clarity...So this is interesting...
I walk up to the bench rack which is next to the leg press. The guy working out on the leg press says "sorry I took all the 45's. I'll be done with them soon, but I figure 225 is pretty heavy for you."
So this is interesting...
I walk up to the bench rack which is next to the leg press. The guy working out on the leg press says "sorry I took all the 45's. I'll be done with them soon, but I figure 225 is pretty heavy for you."
I guess I should add some clarity...
He's also said "that's impressive" to when I was deadlifting 315 for reps without straps. And, he's kind of an odd duck I think anyway.
Or, I'm not as big as I think I am
all things considered, it is cheap. I just have a hard time spending money on things that are "digital" vs "tangible".
That is when I slapped his Mama for making him!So this is interesting...
I walk up to the bench rack which is next to the leg press. The guy working out on the leg press says "sorry I took all the 45's. I'll be done with them soon, but I figure 225 is pretty heavy for you."
I was thinking the same thing being less than at $10 a month, if it comes with plans, full micro, macro, and mineral profiles and the like. Now if it isn't any better than the free MyFitnessPal then it is expensive.
ironically at $6.50/month I'd probably pay for it. it's the one time purchase of $40 that would turn me off a bit
Lol right. If you choose month to month though, it's $12 or something.ironically at $6.50/month I'd probably pay for it. it's the one time purchase of $40 that would turn me off a bit
When it comes to hypertrophy intentionally creating your own internal tension against the weight is going to be more effective and less damaging to connective tissues and joints. So it is not surprising at all you have a bit of DOMS.I'm actually sore from benching only 95 lb for 2 x 10, followed by machine incline 2 x 8 x 90 lb. Granted, I took every rep super slow and flexing entire time. But still, whatever.
Today's Workout:
30 minutes LISS (middle 25 minutes were incline 6-8, at 3.2mph). Kept heart rate between 110-120.
Barbell Row 3 x 10 x 95
Squat 5x95, 5x135, 5x185
Neutral Grip Pullup 6 x BW (yay)
Reverse Cable Fly 3 x 8 x 2.5
EZ Curls 3 x 8 x 50
Plank 1 set x 30 seconds
I was actually pretty gassed after the LISS
But, between doing everything extra super slow and holding peak contraction of every rep, this workout became way harder then I thought it would've been. FTR, Pullups were normal pace, NOT super slow.
Ready to hit shoulders and real pullups hard on Saturday.
Interesting. Does it still count as a "deloaded" workout? Lol
In your situation yeah, I would think it to not be that disruptive to your deload. Although, I do believe that slower tempo training is a little harder on your CNS than doing the same volume faster.
No wonder it was so hard by day 3. This week, most days my deficit was 500, and only yesterday 1000, possibly, if going by they're estimated TDEE which was about 3k kcal. A few years ago, I did one of those Bodpod analysis which calculated 3200kcal to maintain my weight, but I was a bit bigger and leaner back then, but same bodyweight. I figure with losing maybe 5-10lbm and 5% higher BF, ~3000kcal is probably right. Anyway, I will most likely have 2 bad meals this weekend.
Well yeah, a 1000 calorie deficit, cardio, and a weight training day is going to hit not just your CNS negatively. Does that nutrition program not factor in your training days? If not you should tailor your days to what you are doing. Any time you lift with that PEM issue you are going to take more out of your CNS than others. What is sustainable for your average person won't be true for you. If you are training you need some grub in your situation. I would adjust it to have your low caloric days on rest or cardio only days and be near or at maintenance on most lift days and even a surplus on really taxing days like squatting and dead lifts. Eat for the task, and goal at hand. Sure the overall goal is weight loss but on the lifting days it is muscle growth, or at the minimum retention. Then on rest and cardio days you can build that deficit up.Weight: 215.2
With Macrofactor, I realized my kcal were extremely low some days...up to a 1500kcal deficit
Also, with yesterday's deficit being about 1000kcal, plus LISS and weights (even though the weight session was "light" by intense), I slept very poorly and feel mild PEM so far today. I am beginning to lean more towards the kcal theory for at least part of the PEM/insomnia symptoms. It can't explain all the PEM/insomnia, because there are definitely days at maintenance kcal that it still happened.
Yessir! Almost back to working with 135 on overhead press. When my working weight with ohp is 135 and bench working sets are consistently 225, I'll feel like I'm *there*. Those numbers just feel good.
Depending on your sticking point RDLs, Good Mornings for mid-pull and lockout issues or Deficit Straight Leg DL for lower end weakness would be good. Just leave a rep or two in the tank. If at the gym then the True Squat machine facing in could work really well.So, today is DL with CGBP (again), and reverse flies and biceps. I'm having trouble trying to decide what to do for DL training to allow for progress but yet minimize the cns destruction/PEM severity.
BTW, slept until 6am today, and went to bed at 10pm with only 1 or 2 wakeups. Feels magical
Sorry, I meant, I was trying to figure out percentages and such for DL itself. I think I'll stick with 531, but leave 1-2 RIR on the amrap.
I'm not exactly sure what you mean.
I mean only the AMRAP and follow the rest of the progression based on the program.
Noted. Thanks. I'll leave 1-2 RIR today.
Weight: 220.2
How do you supercompensate?
That is a peaking strategy for lifting the heaviest. You build up to basically almost if not overtraining over the weeks leading up to the meet then a week out you rest or only do lighter limited explosive reps to allow the CNS to recover or actually super compensate because it thinks you are going to go back into that much stress and wants to be ready for it. So you end up having your CNS on hyperdrive the day of the meet.
Reviewing my last amrap at 365 (if that's what I did today), I did 5 today, but 4 last time, so yay.Weight: 220.2
CG Bench 4 x 8, 8, 8, 6 x 160
Deadlift 3x275, 3x315, 5x355 (amrap)
Inverted Row 5, 4, 4
Reverse Cable Flies 10x2.5, 8x4, 8x4
Incline DB Curls
Lats were still sore from the neutral grip pull ups 2 days ago, but I worked out anyway. I'm surprised that neutral grip made such a difference vs pronated pull ups. More accurately, I think it was my teres major still sore, up under my arm pit.
Otherwise, I cheated the 3rd rep on the 80% DL set because my hands were so sweaty...it was bad
I may have went true amrap on the last set, but possibly could've got 1 more rep. So much for my plan...
Shaky and sweaty now
Edit: Forgot to mention, that I'm pretty sure I used the bar that is actually 55 lb for my DL, there's one here in the gym but the staff don't know which one it is. So, my amrap may have been @ 365.
@dapack s thread is a great example of accomplishing a lot way below maximal exertion fwiw....
This sounds like my normal training lately
What rpe or rir are we talking about?
You'd have to ask him but I know his training weights have been waaaaaaay lower than he expected
Good News! Also YUM!!!Feeling decent today. PEM is at a minimum consisting of just feeling a little tired. Slept pretty hard, only woke up a few times. I ate about 3500 kcal yesterday, with maybe 1000 of that coming from cheesecake and double stuff Oreos
