Building Back Up

[GreenMachineX]

Weight: 219.4

Close Grip Bench 4 x 7, 7, 6, 6 x 165
Deadlift 1's Week 1x295, 1x335, 3x375
Inverted Row 3, 3
Reverse Cable Fly 3 x 10 x 4
Incline DB Curl 3 x 12 x 20's
Plank 1 x 30 seconds

20 minute walk, 3mph at 5.0 incline.

Definitely could've hit 4 or maybe even 5 on that DL amrap, but did the right thing and held back. Didn't feel right though Otherwise, last set failure on CG Bench but took it super slow and easy on Inverted row because my lats don't feel right from Saturday's pull up session. Pulled back on reverse cable fly also because I've noticed I'm "heaving/throwing" the weights back too much and really want to make sure the rear delts are working. My planks are a joke.

Weight: 223

CG Bench 4 x 8, 7, 6, 7 x 165
DL Deload 5x135, 5x205, 5x265
Inverted Row 4 x 5
Reverse Cable Flies 3 x 12, 10, 8 x 4
Incline DB Curl 3 x 10, 8, 8 x 25's

Decided to deload the DL after the PEM and insomnia shenanigans last week. Also, walked in feeling strong, but just felt weak with 5x265. @MrKleen73 jinxed me lol. Pushed everything else 0-2 rir. Seems like the quick linear progress has slowed down a little.

 

[GreenMachineX]

Seems like I have a new sleep pattern. I get 3-4 solid hours sleep, then start waking up every hour or so until it's 4 or 5am. I think I'm totaling 6-7 hours each night (except the one night where I got 5). Not too bad, but could be hurting my progress a little.

On the plus side, my wife is doing really well so far on 30mg Armour thyroid and half a phentermine 37.5mg pill. She's lost 5-6 pounds this past week, but strength is improving every workout as well. She plans on going to a full pill one day this week and starting the testosterone replacement this week also.

 

[akboom87]

Seems like I have a new sleep pattern. I get 3-4 solid hours sleep, then start waking up every hour or so until it's 4 or 5am. I think I'm totaling 6-7 hours each night (except the one night where I got 5). Not too bad, but could be hurting my progress a little.

On the plus side, my wife is doing really well so far on 30mg Armour thyroid and half a phentermine 37.5mg pill. She's lost 5-6 pounds this past week, but strength is improving every workout as well. She plans on going to a full pill one day this week and starting the testosterone replacement this week also.

Just out of curiosity, have you ever tried a white noise machine at night?

my wife picked one up for are newborn we play it at night To “help” sleep and kinda drown out noise. First few nights it did nothing but kinda annoy me. But now I’ve tried sleeping with out it and I can’t lol. Just throwing it out there since I actually have used it.

 

[MrKleen73]

Seems like I have a new sleep pattern. I get 3-4 solid hours sleep, then start waking up every hour or so until it's 4 or 5am. I think I'm totaling 6-7 hours each night (except the one night where I got 5). Not too bad, but could be hurting my progress a little.

On the plus side, my wife is doing really well so far on 30mg Armour thyroid and half a phentermine 37.5mg pill. She's lost 5-6 pounds this past week, but strength is improving every workout as well. She plans on going to a full pill one day this week and starting the testosterone replacement this week also.

Mine can be similar, I wake up at least twice a night. I pretty much get 5-6 hours a night, but I don't worry myself over it because I feel and operate fine. I normally get in about 8 and very occasionally 10 on the weekends.

Just out of curiosity, have you ever tried a white noise machine at night?

my wife picked one up for are newborn we play it at night To “help” sleep and kinda drown out noise. First few nights it did nothing but kinda annoy me. But now I’ve tried sleeping with out it and I can’t lol. Just throwing it out there since I actually have used it.

I use a fan on high for my white noise. I need the sound, and the air flowing on my face to sleep well and even take a small clip-on fan with me when traveling. That way I can clip it onto the nightstand or somewhere like that. I also sleep with a face mask on to keep any light from getting to my eyes. It definitely helps me.

 

[Dustin07]

I'm starting to find your sleep pattern relatable. started taking that orchic extract experimentally for fun and now I wake up at 1:57am every morning pitching a tent big enough for the entire cast of MASH.

 

[Hyde]

I'm starting to find your sleep pattern relatable. started taking that orchic extract experimentally for fun and now I wake up at 1:57am every morning pitching a tent big enough for the entire cast of MASH.

It ain’t THAT big!

 

[Dustin07]

It ain’t THAT big!

IDK they fit quite a few cast members in there

 

[GreenMachineX]

Mine can be similar, I wake up at least twice a night. I pretty much get 5-6 hours a night, but I don't worry myself over it because I feel and operate fine. I normally get in about 8 and very occasionally 10 on the weekends.

I use a fan on high for my white noise. I need the sound, and the air flowing on my face to sleep well and even take a small clip-on fan with me when traveling. That way I can clip it onto the nightstand or somewhere like that. I also sleep with a face mask on to keep any light from getting to my eyes. It definitely helps me.

I'm starting to find your sleep pattern relatable. started taking that orchic extract experimentally for fun and now I wake up at 1:57am every morning pitching a tent big enough for the entire cast of MASH.

That's what it started like for me. Then proceeded to my current mess, we'll the former mess.

Glad to report barely ANY PEM today! Super light fatigue only. Feels good

 

[MrKleen73]

That's what it started like for me. Then proceeded to my current mess, we'll the former mess.

Glad to report barely ANY PEM today! Super light fatigue only. Feels good

My sleep has been this way for as long as I can remember. At a minimum probably since I was about 35. I am only waking up to pee not waking up for other reasons though.

 

[GreenMachineX]

My sleep has been this way for as long as I can remember. At a minimum probably since I was about 35. I am only waking up to pee not waking up for other reasons though.

Gotcha. I think I've woken up my whole life to pee at 1am or something, but the rest of the nonsense started at age 35 also, or close to it.

I might ask my doctor if I can break the lunesta in half and take it at 9pm, and take the other half at 1am...

 

[Dustin07]

That's what it started like for me. Then proceeded to my current mess, we'll the former mess.

Glad to report barely ANY PEM today! Super light fatigue only. Feels good

right on dude, stay the course!

My sleep has been this way for as long as I can remember. At a minimum probably since I was about 35. I am only waking up to pee not waking up for other reasons though.

I typically hit the hay at 8:30-8:45. MIGHT fit in 1 tv show with the wife before lights out. usually biological clock wakes me up about 4:20 and alarm goes off 4:30-4:40am. funny how that works. especially if you have an early flight, you never sleep in late lol.

after yard work and fence post digging all weekend my wife and i were DOG tired sunday and I think fell asleep by 8pm
that threw off the routine a little more!

Life Hack: when you get up to pee at 1am keep one eye closed the entire time and don't turn on the lights to not disturb your sleep. you might have a mess to clean up in the morning but it's worth it! Hubberman actually talks about this too! (not the pee on the floor part)

 

[Dustin07]

I might ask my doctor if I can break the lunesta in half and take it at 9pm, and take the other half at 1am...

does it kick in that fast? I've been pleasantly surprised at how easily I can drift to sleep about 30-45minutes post melatonin gummies

 

[GreenMachineX]

does it kick in that fast? I've been pleasantly surprised at how easily I can drift to sleep about 30-45minutes post melatonin gummies

Yeah, especially on an empty stomach. Takes an hour or 2 if I've eaten in the past hour, or if I binged in the past couple hours.

 

[GreenMachineX]

right on dude, stay the course!



I typically hit the hay at 8:30-8:45. MIGHT fit in 1 tv show with the wife before lights out. usually biological clock wakes me up about 4:20 and alarm goes off 4:30-4:40am. funny how that works. especially if you have an early flight, you never sleep in late lol.

after yard work and fence post digging all weekend my wife and i were DOG tired sunday and I think fell asleep by 8pm
that threw off the routine a little more!

Life Hack: when you get up to pee at 1am keep one eye closed the entire time and don't turn on the lights to not disturb your sleep. you might have a mess to clean up in the morning but it's worth it! Hubberman actually talks about this too! (not the pee on the floor part)

I need to try the one eye closed thing. That's a great idea. For the lights, I use the flash light on my phone just turning it on towards the toilet, then turning it right off again. Screen dimmed to 0. Works pretty well, but just getting a little night light would be better.

 

[MrKleen73]

Life Hack: when you get up to pee at 1am keep one eye closed the entire time and don't turn on the lights to not disturb your sleep. you might have a mess to clean up in the morning but it's worth it! Hubberman actually talks about this too! (not the pee on the floor part)

I keep my face mask half on so i can see out the bottom of it through half closed eyes. I also sit down to pee at night time. The longer you are standing the more you wake yourself up. Plus you can just close your eyes, relax and let it go that way. Once you do this you may never go back to standing when tired or asleep. I probably sit down tp pee 50% of the time at home because it is just more relaxing.

does it kick in that fast? I've been pleasantly surprised at how easily I can drift to sleep about 30-45minutes post melatonin gummies

Very highly doubtful but the placebo of knowing you just took something that fixes the problem will lower anxiety about not being able to fall back asleep which will make you fall asleep faster.

Yeah, especially on an empty stomach. Takes an hour or 2 if I've eaten in the past hour, or if I binged in the past couple hours.

It takes about 10 minutes for the gelatin cap to dissolve before it can even enter your system. So more than likely the initial response is psychosomatic and a reduction of anxiety over feeling like you want be able to fall asleep.

I need to try the one eye closed thing. That's a great idea. For the lights, I use the flash light on my phone just turning it on towards the toilet, then turning it right off again. Screen dimmed to 0. Works pretty well, but just getting a little night light would be better.

I am telling you, forget standing up while peeing in the middle of the night. It is a game changer. Also if you tend to start thinking of things that end up keeping you awake start kind of singing the hook of a song in your head. It busy's my mind so I don't think about whatever I need to do the next day. Normally if I am going to get woke up it will be by a thought of what is on my plate for the next day them boom off to the races.

 

[Dustin07]

I am telling you, forget standing up while peeing in the middle of the night. It is a game changer. Also if you tend to start thinking of things that end up keeping you awake start kind of singing the hook of a song in your head.

all jokes aside the truth of the matter nights like last night would be more dangerous to attempt squatting vs a mummy walk from bed to toilet lol

 

[MrKleen73]

all jokes aside the truth of the matter nights like last night would be more dangerous to attempt squatting vs a mummy walk from bed to toilet lol

Oh, I was serious, it is a game changer, but yeah I imagine the pain of really bad DOMS could have kicked off some adrenal response and woke you up.

 

[GreenMachineX]

does it kick in that fast? I've been pleasantly surprised at how easily I can drift to sleep about 30-45minutes post melatonin gummies

@MrKleen73 maybe I misunderstood the question here...it takes about 30 minutes to feel it kicking in. How fast did you mean?

 

[GreenMachineX]

Also, the idea of taking lunesta when I wake up to pee at 1am isn't to fall back asleep then, it's so it's still working at 3-5am hopefully and prevent me from waking up too early.

 

[MrKleen73]

@MrKleen73 maybe I misunderstood the question here...it takes about 30 minutes to feel it kicking in. How fast did you mean?

Or maybe I did. LOL I just meant if you woke up and became somewhat alert it would take you a little while to take effect and not be something that would put you right back out.

Also, the idea of taking lunesta when I wake up to pee at 1am isn't to fall back asleep then, it's so it's still working at 3-5am hopefully and prevent me from waking up too early.

Ah, yes, that makes sense. I wonder why they don't have a time release or extended release option, or do they?

 

[GreenMachineX]

Or maybe I did. LOL I just meant if you woke up and became somewhat alert it would take you a little while to take effect and not be something that would put you right back out.
Ah, yes, that makes sense. I wonder why they don't have a time release or extended release option, or do they?

It's supposed to last 7-8 hours, but I'm just guessing since peak action is about 1 hour after ingestion, that it's not working peak strength that entire time. I could be wrong of course.

More blood work planned for May 12th consisting of basically everything. Hopefully b12 and testosterone are finally where they should be.

 

[GreenMachineX]

Weight: 219.4

BB Bench 4 x 5, 5, 5, 4 x 225
Incline Cable Press 12x17.5, 2 x 10 x 19
Cable Upright Row 3 x 10, 9, 9 x 42.5
Double Rope Pressdown 3 x 12, 12, 11 x 30

20 minutes incline walking, 3mph on 5.0 incline.

PEM doesn't stop performance it seems! Bench moving up nicely.

In this workout, I have 3 Cable movements. Anyone think I should swap either the Upright Row or Pressdown for noncable movements? The only other direct-ish triceps work I get is close grip bench, and DB Lateral Raise for Lateral delts.

Flat BB Bench 4 x 5, 5, 5, 6 x 225
CG Hammer Incline Press 3 x 10 x 90
Cable Upright Row 3 x 12, 10, 12 x 42.5
Oh Cable Extension 3 x 10, 7, 8 x 35

Bench is coming along nicely. I might have been able to do 7 on that last set, but without a spotter wasn't confident and leaving 1 rir probably beat anyway. It's funny to be how hard that incline Smith press was, but like @MrKleen73 said, it worked the triceps and middle upper chest very well. Pretty sure my tris will be wrecked for a few days.

 

[GreenMachineX]

Squat 5x205, 5x235, 5x265
BB Row 12x95, 10x115, 8x135
Facepulls 3 x 10 x 10
DB Curls 3 x 8 x 25's

Slept pretty bad last night, but thought I was feeling good until I did the first squat at 205. Still did the prescription of 5 x 265 as top set, but wasn't going to attempt amrap. Afterwards, whole body felt wrecked and unstable so I didn't finish bb rows. This keeps happening on this particular workout day.

 

[Dustin07]

damn dude you're bouncing back fast

 

[GreenMachineX]

damn dude you're bouncing back fast

Why do you say that? I thought that was a weak workout...

Also, for all, when y'all do squats, do you feel it in the hamstrings and hips too? Whenever I try to go heavy, my quads ease up and hams/hips/glutes take over 75% of the movement, thus making the bb rows much harder.

 

[Dustin07]

225 x 6 and 265 x 5 are damn close to where I am but I feel like my grind has been a bit more consistent the past 6 months while you've been taking care of other issues, the gap is narrowing drastically lol

 

[Dustin07]

Also, for all, when y'all do squats, do you feel it in the hamstrings and hips too? Whenever I try to go heavy, my quads ease up and hams/hips/glutes take over 75% of the movement, thus making the bb rows much harder.

I'm definitely posterior dominant in squats which is why I'm doing more front squats and trying to get more quad activation, however bb rows post squats as far as I can remember have never been an issue, although I tend to throw them in post deadlift not squat

 

[MrKleen73]

Why do you say that? I thought that was a weak workout...

Also, for all, when y'all do squats, do you feel it in the hamstrings and hips too? Whenever I try to go heavy, my quads ease up and hams/hips/glutes take over 75% of the movement, thus making the bb rows much harder.

Sounds like you are doing low bar squats, and pushing the hips way back. Great for lifting more weight but less direct stimulus on the quads and more on the posterior chain and adductors. Going into heavier sets you can accidentally get folder over and have to do a bit of a good morning just to get back into squatting position. I originally learned low bar first squatting for football but would get annoyed because I could never seem to hit quads well with them. My glutes, hams and adductors would get thrashed but quads were always just fine. I didn't start getting real quad stimulation from squats until I switched to high bar / Olympic style squats.

If I remember correctly you always do big freeweight movements like squats or deadlifts in these sessions. You may want to try doing actual squats and dead lifts every other session and something of a similar movement but less taxing on the CNS. Maybe some hack squats for quads or SLDL. or RDL for hams and glutes, and then hit the big moves on the other sessions so you end up doing squats and DL's twice a month, and then something that compliments the movement hits the muscle hard but is easier on the CNS.

 

[Dustin07]

I didn't start getting real quad stimulation from squats until I switched to high bar / Olympic style squats.

so true. I really struggle to go back to high bar these days, I just don't like it and I believe low bar is less compressive on the spin. but the difference in my high bar vs low bar, or even hacksquat is DRASTIC

 

[MrKleen73]

so true. I really struggle to go back to high bar these days, I just don't like it and I believe low bar is less compressive on the spin. but the difference in my high bar vs low bar, or even hacksquat is DRASTIC

Yeah that is why most powerlifters work to get their low bar nice and low, and stand with a really wide stance. Just able to do more weight. I really have no clue which would be worse on the discs.

 

[GreenMachineX]

Good thoughts all around. Yeah, I'm doing lowbar.

My current plan is:

Monday: CG Bench, deadlifts, inverted row, reverse flies, Curls

Wednesday: Flat Bench, Hammer Incline, Upright Row, OH Extensions

Thursday: Squat, Rows, facepulls, Curls

Saturday: Standing Press, Pullup, Lateral Raise, Shrug, hopefully additional chest press if recovered from Wednesday

So, everywhere other Monday and Thursday, do squats and deads, and the other Mondays and Thursdays leg press and rdls for example?

 

[GreenMachineX]

Yeah that is why most powerlifters work to get their low bar nice and low, and stand with a really wide stance. Just able to do more weight. I really have no clue which would be worse on the discs.

There's really no downside to this, correct? Other then less quad stimulation?

 

[Dustin07]

Mark Rippetoe has a lot of discussion on low bar squats and that's what took me down that road, personally.

 

[GreenMachineX]

225 x 6 and 265 x 5 are damn close to where I am but I feel like my grind has been a bit more consistent the past 6 months while you've been taking care of other issues, the gap is narrowing drastically lol

Gotcha. Thanks. Trying to close the gap! Also makes it hard to cut though...don't want the results to stop lol

 

[Resolve10]

There’s lots of reasons why you may not feel it in the quads. It would probably form dependent most likely, lack of depth/forward knee travel, or something related. Even if low bar that you can’t get plenty of stimulation there and you must weigh the balance of what trade offs and benefits you are looking for out of your technique.

 

[Dustin07]

There’s lots of reasons why you may not feel it in the quads. It would probably form dependent most likely, lack of depth/forward knee travel, or something related. Even if low bar that you can’t get plenty of stimulation there and you must weigh the balance of what trade offs and benefits you are looking for out of your technique.

my buddy/coaches opinion of my situation personally was that while I maintain a low bar position on my back, I still had a largely upright chest so I was sorta splitting the difference between a low bar and high bar squat. I physically could not get the bar lower on my back.

some of this is because years ago I used to feel like I was pancaking myself too much. my hips would barely reach depth yet my chest was into my knees trying like hell to get the bar down. so I likely over corrected....

honestly after all these years I'm still in awe of how hard and complex something as simple as the squat truly is..

 

[Resolve10]

Plenty of low bar squatters stay pretty upright.

Maybe risking sounding like a heretic here but I think people to change there form too much when switching between the two. The form isn’t THAT different.

I am trying to remember what was going on for me once, I was feeling extra taxed in the hamstrings compared to usual but I don’t remember when or why to check my logs for what I ended up doing. Maybe if I remember I can offer some more.

 

[Dustin07]

I am trying to remember what was going on for me once, I was feeling extra taxed in the hamstrings compared to usual but I don’t remember when or why to check my logs for what I ended up doing. Maybe if I remember I can offer some more.

I have for a while done my working backsquats and finished with fronts as an accessory. this past week I started with fronts and finished with backs as the accessory for practice, and I was amazed at the quad activation I got on my backsquats.

... not that it means anything... just a personal observation for me lol. I plan to actually shift focus to fronts for a few weeks and then come back to my backs and see what happens.

 

[MrKleen73]

Good thoughts all around. Yeah, I'm doing lowbar.

My current plan is:

Monday: CG Bench, deadlifts, inverted row, reverse flies, Curls

Wednesday: Flat Bench, Hammer Incline, Upright Row, OH Extensions

Thursday: Squat, Rows, facepulls, Curls

Saturday: Standing Press, Pullup, Lateral Raise, Shrug, hopefully additional chest press if recovered from Wednesday

So, everywhere other Monday and Thursday, do squats and deads, and the other Mondays and Thursdays leg press and rdls for example?

More like Mon =DL, Thursday hacks, or leg press, Following Monday RDL's, SLDL or Good mornings, Following Thursday Squats. Rinse and repeat, is what I was thinking but yours would most likely be effective too.

There's really no downside to this, correct? Other then less quad stimulation?

Not that I know of other than repetitive stress from doing the same movement pattern over and over. Just the slight change can help avoid that from my understanding.

Plenty of low bar squatters stay pretty upright.

Maybe risking sounding like a heretic here but I think people to change there form too much when switching between the two. The form isn’t THAT different.

I am trying to remember what was going on for me once, I was feeling extra taxed in the hamstrings compared to usual but I don’t remember when or why to check my logs for what I ended up doing. Maybe if I remember I can offer some more.

I wouldn't say it is that different, and the differences tend to be mechanical and leverage in nature more than forcing a different movement pattern. The difference are just required to complete the squat under the different leverage and hip and foot positions needed for both. I also know there is a huge difference between a football style low bar squats being taught, and the ultra wide foot positions you will see in PL'ing. With a low bar, I have to push my butt back more and cannot simply drop my hips into the hole like a more natural feeling high bar squat. Of course this could also be very individual to my hip structure as well. I think there are like 3 different classifications or styles of hip structure and accompanying femur lengths recognized now. I may be miswording that but I have a feeling you could explain what I am getting at.

I have for a while done my working backsquats and finished with fronts as an accessory. this past week I started with fronts and finished with backs as the accessory for practice, and I was amazed at the quad activation I got on my backsquats.

... not that it means anything... just a personal observation for me lol. I plan to actually shift focus to fronts for a few weeks and then come back to my backs and see what happens.

Oh definitely would have felt them more because you pre-exhausted them. Will be great for my hypertrophy in them, but very likely to lower the amount of weight you can use for your back squats for the session too.

 

[GreenMachineX]

Standing OHP 4 x 8, 6, 6, 7 x 135
Pullup 3, 3, 3, 2 + 1 negative
DB Lateral Raise 3 x 10 x 17.5
BB Shrugs 12x135, 3 x 10 x 155
DB Curl 3 x 8 x 22.5

Standing OHP 4 x 8, 7, 7, 6 x 135
Neutral Grip Pullup 5, 5, 5, 1 5-sec. static hold at top + negative
Lateral Raise 3 x 10 x 17.5's, 14 x 10's
BB Shrug 8x135, 8x155, 2 x 8 x 175
Incline DB Curl 3 x 7, 6, 5 x 30's
Skullcrushers 2 x 8 x 50

Added 1 rep to OHP...total...

Other notes:
I was still sore from the facepulls oddly enough, and wondering if that hindered my OHP as I could feel it every rep. Might need to back down on Lateral Raise as I'm heaving it more then I'd like. Skullcrushers are fun

 

[GreenMachineX]

No PEM at all today! I don't understand it. And the factors I thought made it worse (or better) didn't matter.

Yesterday:
-Took 500mcg b12 before breakfast
-Hard workout (no lower body though)
-No niacin
-150mg magnesium citrate with breakfast
-500mg calcium ascorbate with breakfast and lunch
-ate plenty of berries and romaine lettuce
-7 medium slices Buffalo chicken pizza at lunch
-2 93% lean cheeseburgers with wheat buns with minimal folic acid
-3 cage free brown eggs with breakfast
-no sugar/desserts
-kcal/carbs over the course of the day over maintenence but not by much
-750mcg b12 shot before bed

I realize that's not in any order but only what I remember as I typed it out.

 

[MrKleen73]

No PEM... AWESOME!!!!! I hope you find a way to really enjoy your day today then!

 

[Dustin07]

No PEM at all today!

This is going to sound weird, but maybe you are growing out of it....
I feel like a lot of the things you are struggling with are experiences I had more of when I was your age and a little younger than now days...

 

[GreenMachineX]

Weight: 218.5

Close Grip Bench 4 x 8, 8, 8, 7 x 135
Deadlift Top Set 6 x 345
Reverse Cable Flies 3 x 10 x 2.5
Preacher Curl 3 x 6 x 50

I really like doing less in each workout now, but it feels weird to leave and have so much more energy lol. 531 on deadlift is going well...today was the 3 rep amrap week and managed to get 6. Obviously, I need to work on my rear delts...those reverse flies were rough lol.

CG Bench 4 x 9, 8, 7, 8 x 155
DL 5's Week 5x265, 5x305, 6x345 (AMRAP)
Inverted Row 6, 6, 6
Reverse Cable Flies 3 x 10-12 x whatever
DB Curl 3 x 10 x 25's


Something weird is going on. This is several weeks in a row where my DL and squat feel weaker than 3 months ago. My bodyweight isn't any different really; I'm a little leaner so that means I have more muscle somewhere if my bodyweight is about the same. My upper body is definitely stronger. I had to really grind out that last DL to at least match my last 345 amrap. Granted, I did sets of 5 for 5's week leading up to it where I did 3's last time, but if I'm stronger, that shouldn't have mattered. Couple thoughts...

-all the new incline walking is hurting my lower body progress, or even costing my strength
-leaning up with more muscle in my upper body only (maybe?)
-5/3/1 just isn't for me?
-possibly didn't eat as many carbs over the weekend as I used to
-need a more complete deload (but upper body is getting stronger?)
-maybe my lats/back don't like higher volume
-heavier shrugs on Saturday partially bent over taxed me more than I realize

Any thoughts?

Lastly, this one *might* just be a form thing. On CG Bench, my right pec gets almost cramped and far more pumped than my left. Possibly going to heavy and don't realize my form is suffering. Not sure.

 

[Dustin07]

that's always the question right? could be a million solutions. Maybe under rested, maybe under fed, maybe your gym sessions weren't at the same "optimal" time for you, maybe it's just a bad day, maybe it's the fact that you've done exactly the same stuff for X weeks that you need to mix it up more?

one thing I never really thought about is that looking at your current split none of your accessories seem to be lower/leg based. so you have your squats and deads, but no real complimentary accessories, whereas 80% of your lifting is upper centric which might be contributing to your upper success overall vs lower?

example: after I hit my compound, the rest of my gym session is centered around that muscle group. I used to program WODs this way as well. if strength target of the day was squats, I'd program in a wod of things like front squats, lunges, kb swings, running etc.

yesterday I did finish my deads with rows and biceps and more rows, but also killer RDL session and leg extensions.
last week I finished my front squats with some back squats and a million leg extensions.
just 2 weeks of getting quads back into focus I'm noticing it huge. I felt massive quad engagement both in my last squat and deadlift session.

same thing with triceps. since I started smoking them for the pump recently, my triceps have engaged far more on my bench (not relevant, but an example)

 

[Hyde]

Don’t change anything yet. Give things another month. Changing things too often with training is a good way to slow progress down worse. Strength isn’t linear or even always maintained, but don’t be too quick to make significant adjustments aside from what’s needed to avoid or work around injury.

 

[GreenMachineX]

that's always the question right? could be a million solutions. Maybe under rested, maybe under fed, maybe your gym sessions weren't at the same "optimal" time for you, maybe it's just a bad day, maybe it's the fact that you've done exactly the same stuff for X weeks that you need to mix it up more?

one thing I never really thought about is that looking at your current split none of your accessories seem to be lower/leg based. so you have your squats and deads, but no real complimentary accessories, whereas 80% of your lifting is upper centric which might be contributing to your upper success overall vs lower?

example: after I hit my compound, the rest of my gym session is centered around that muscle group. I used to program WODs this way as well. if strength target of the day was squats, I'd program in a wod of things like front squats, lunges, kb swings, running etc.

yesterday I did finish my deads with rows and biceps and more rows, but also killer RDL session and leg extensions.
last week I finished my front squats with some back squats and a million leg extensions.
just 2 weeks of getting quads back into focus I'm noticing it huge. I felt massive quad engagement both in my last squat and deadlift session.

same thing with triceps. since I started smoking them for the pump recently, my triceps have engaged far more on my bench (not relevant, but an example)

Thanks for the feedback. Yeah, I don't have any leg accessories because when I started back up training back about 8 years ago after a 4 year lay off, I was doing the minimalist 2 day per week thing and still got to 525 DL, then again 18 months ago got to 475 again only doing those 2 exercises. But maybe your right in a round about way...531 is lower volume than I used to do to get those numbers high. For example, a DL workout a few years ago would be 3 reps each of 135, 185, 225, 275, 315, 365, then 3 x 3 x 405.

Don’t change anything yet. Give things another month. Changing things too often with training is a good way to slow progress down worse. Strength isn’t linear or even always maintained, but don’t be too quick to make significant adjustments aside from what’s needed to avoid or work around injury.

Good call. Thanks.

 

[Dustin07]

Thanks for the feedback. Yeah, I don't have any leg accessories because when I started back up training back about 8 years ago after a 4 year lay off, I was doing the minimalist 2 day per week thing and still got to 525 DL, then again 18 months ago got to 475 again only doing those 2 exercises. But maybe your right in a round about way...531 is lower volume than I used to do to get those numbers high. For example, a DL workout a few years ago would be 3 reps each of 135, 185, 225, 275, 315, 365, then 3 x 3 x 405.

well damn dude don't listen to me, do what took you to 525 lol

how high did you train your 3 x 3 before you made the 525 attempt?

 

[GreenMachineX]

well damn dude don't listen to me, do what took you to 525 lol

how high did you train your 3 x 3 before you made the 525 attempt?

It's been a long time since I got 525, but pretty sure I my top set of 3 was 475, then a couple weeks of singles eventually getting to 525. Or 535...not sure.

 

[Dustin07]

It's been a long time since I got 525, but pretty sure I my top set of 3 was 475, then a couple weeks of singles eventually getting to 525. Or 535...not sure.

I know training is not linear, and Hyde is right about that but I need to focus on a semi-more linear progression myself. Lifting with my buddy has led to some a.d.d. lifting with too many ego attempts. He is much less serious than me and less consistent so he goes in, lifts with me, and goes for heavy singles every time. I need to get back to focusing on my foundations.

I should be doing more of that approach you had at some level. instead of killing a set at 405, then lifting with him a big 1rm effort for no good, reason, I should be challenging myself at volume to build up to it better I think.