Dude they’re so tough, harder than they look anywayInverse rows are a deceptive one lol. Awesome training addition!
Dude they’re so tough, harder than they look anywayInverse rows are a deceptive one lol. Awesome training addition!
The 531 variant I'm running does what you're talking about, 3 warm up sets, 3 working sets up to 85-95% training max, then busts it down to 10 sets of 5 at 70-80%. I have noticed, vs other bodybuilding specific programming, that my CNS seems more willing to push through the actual work this way, it also leaves me feeling more fulfilled, arguably most important.Thoughts?
Yeah, I didn’t want to come off as negative or say he can’t do it either. I just thought it seemed aggressive, and he echoed that notion, so I wanted to say it’s okay to have a contingency plan or adjust on the way.Ya I was going to say it really depends on a variety of factors, but trying to plan out expected jumps in weight like that for 8 weeks is probably going to be tough. I forget your current exact amounts, but unless it is all below current 1rms it can be tough to plan for expected changes.
I think it is fine to shoot for whatever the end amount is or have a goal, just that the in between can be tougher to pre-plan. Setting up plans based on volume progressions or strength jumps based on how each week goes or some form of auto-regulation I think may be a better idea.
Just kind of expanding on what Hyde is saying because if you are already worried you really just need to make you have a plan in place in case something happens when you have a tough week or don't progress exactly as planned over the 8 weeks.
I don't want this to be negative or sound negative, just think it can be helpful to be ready and plan ahead.
when I'm on an epiandro run (like I am now, at a higher dose than my normal) I try very hard to push myself harder personally. more reps for hypertrophy, more time at 90%+ weight areas etc to challenge the products impact on me. I do feel like I'm very very handsomely rewarded for it, but I always feel like warn out and lethargic puppy in recovery. and that's just with epi lolIf you are getting more sore on a PED cycle, it’s likely either because you are lifting heavier or a greater volume of work overall from what you are used to
This explains my point exactly. Dig a bigger ditch, and it will take longer to fill back in.when I'm on an epiandro run (like I am now, at a higher dose than my normal) I try very hard to push myself harder personally. more reps for hypertrophy, more time at 90%+ weight areas etc to challenge the products impact on me. I do feel like I'm very very handsomely rewarded for it, but I always feel like warn out and lethargic puppy in recovery. and that's just with epi lol
Nice work on the bench looks like things are progressing upwards!Bench
Foam rolling/stretching.
Chest stretches
Rotator Cuff Ex, resistance bands 2x12,12
Bird Dogs x10,5,3
Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
190x2 - Used my new microplates to bump 5# on today's raw set.
Slingshot assist:
205x4
Unassisted burnout reps:
160x8
Neutral grip pushups, 2 sets to failure
52:31, 170 cals.
Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Cluster Bomb, 10g glutamine.
Edit: Well, it's been a while since my back acted up. So of course this morning getting my son buckled into his car seat my right side spasmed.
man hopefully that passes quick for you!Edit: Well, it's been a while since my back acted up. So of course this morning getting my son buckled into his car seat my right side spasmed.
Thanks, yeah, I'm hoping this back spasm doesn't set me too far back.Nice work on the bench looks like things are progressing upwards!
Feel generally OK, it was quick and didn't really linger. But of course it raises the dilemma of do I work out tomorrow or give it a rest? Tomorrow of course is back day too.man hopefully that passes quick for you!
without knowing anything about your injury, I know when my back flares up the answer is always RDLs. (just like when my shoulder flares up, it's kettlebell armbars). I start every pull or squat session with empty bb RDLs and I'll do full straight legged touch the toes stretches with the barbell in my hands. If my injury is really nagging, I find high rep low weight RDLs (and I mean as low as 95lbs even) with a massive focus on squeezing my glutes prison tight tends to have my back feeling like a million bucks the next day.But of course it raises the dilemma of do I work out tomorrow or give it a rest? Tomorrow of course is back day too.
amen!If anything though when people have flare ups is more when they should continue doing stuff, it is just a matter or what that "stuff" is rather than just avoiding things all together.
Also wondering if it's a double-edged sword? Sleep lately has been dogsh!t. Like last night I was WIDE awake trying to go to sleep. Of course my son woke up yelling my name at 2 AM again, so another night interrupted. And then the remainder of the night I was tossing and turning. Granted, I've got other stressors going on as well. But something's got to give...If you are still taking LGD, that did always make me lethargic. Not sure if that’s relevant but just FYI.
Dang sorry to hear things are not going so hot. Always seems to be a little harder when things where clicking good and moving weight then a down turn. Like you said though also got to appreciate the life we have and how truly lucky we are and in the grand scheme of things we have it pretty good!Also wondering if it's a double-edged sword? Sleep lately has been dogsh!t. Like last night I was WIDE awake trying to go to sleep. Of course my son woke up yelling my name at 2 AM again, so another night interrupted. And then the remainder of the night I was tossing and turning. Granted, I've got other stressors going on as well. But something's got to give...
Everything right now is just off. Left side is now bugging me, both lower back (perhaps from unconsciously compensating for the right side), left knee still is popping, left hip flexor still tight this AM.
Workout
Foam rolling
Bird Dogs
TRX squats 3x12
TRX alt lunges 3x10
TRX calf raises 3x15
Leg ext, 3 plates x 3 x 10
Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: 1 scoop R1 Lytes, 1 scoop Grunt, 2 scoops Creatine HCL, 10g glutamine, 1/2 scoop Super Carb
40:23, 135 cals.
Kept it light today for legs because of my back, plus will be on a 4 hr flight today which I imagine won't be great either. Trying not to complain too much and put things in perspective and be grateful for this life I lead. But sometimes the little things just get me.
Going to plan on getting a massage this week to work out some of these knots.
I would not be the least bit surprised if these things played a large role in your physical ailments right now.Granted, I've got other stressors going on as well.
Nice session there!Accessory Chest
Foam rolling
Bird Dogs x10,5,3
Floor Presses:
Warm ups, 45x12
95x10
135x8
Working sets,
155x8
155x8
155x8
Low incline BP:
Warm ups, 45x12
95x10
135x6
Working sets:
145x6
145x6
145x6
Machine Chest Press:
6 plates x 3x10
Resistance band chest flys, 20x3x12
55:03, 195 cals.
Pre: 1 cup of coffee, 2 scoops Kraken.
Intra: 1 scoop R1 Lytes, 1 scoop Grunt, 10g glutamine, 2 scoops Creatine HCL, 1/2 scoop SuperCarb.
All in all, pretty good. Even though it was my right side that spasmed, it's actually been my left side that's been bugging me. Took a vacation day today and went to get a massage to work on it a bit. Knee is actually feeling OK and I'm wondering if adding back in LISS cardio just to keep things moving wouldn't be a bad idea?how are the injuries feeling?
Thanks! Kept incline a little lighter today since that's what got me last go around, but everything felt solid today. Probably went about 80-85% today.Nice session there!
Got some good work in that is definitely good!TL;DR: A little good, a little bad.
Just placed a massive reorder for some of @sns8778 products: PEA relief, CardioXT, LiverXT, TUDCA, ECA stack... along with some other staples, some bars/protein snacks, Vit C, Greens powder, etc.
Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3
Warm ups, unbelted, overhand grip, resistance band pullaparts before each set:
95x10
135x8
185x6
215x3
235x1 - a little shaky on the pull, but unbelted and overhand I'm calling this lift a success! The GOOD.
Working Sets, belted, mixed grip, resistance band pullaparts 5# before each set:
265x2* - again stopped here as my left side didn't feel right on rep 2. Was planning for 3 reps. The BAD.
Right elbow started bugging me early into warm ups, so put on my elbow sleeve at the 215# rep set. First heavy WO back since my lower back spasm and while my right side (tweaked side) feels good, my left side is screwing with me now.
Also something I've noted: I think switching to mixed grip is a bad idea after overhand warm ups. I actually think the slight change in hand position and therefore how my lats/shoulders line up may be contributing to the lower back issues. That plus my belt doesn't cinch as tight as I'd like on heavy pulls. I may need to move to a lever belt vs a buckle.
Stretching/foam rolling to finish.
34:38, 187 cals.
Pre: 2 scoops Kraken Rainbow Candy (popped a new tub! Miss these guys), 4 caps Pepti-Plex, 1/2 an almond croissant.
Intra: Same as prior.
A little out of breath this AM. Cardio capacity is starting to take a hit. Also started adding in CEL TUDCA daily @ 1 cap.
this seems like you're getting pretty heavy, approaching PR weight here???265x2* - again stopped here as my left side didn't feel right on rep 2. Was planning for 3 reps.
my elbows tend to flare up when I'm squatting a lot but my buddy definitely gets sore elbows from pulling. I try to throw in a lot of light weight db curls anytime they get that way. maybe it will help, idk... but elbows are definitely sore more frequently than knees for me these days.Right elbow started bugging me early into warm ups
305 is my current DL PR, which was pulled mixed grip. I think realistically for a 1 rep max pull every 4 weeks or so, this general weight might be OK. But pulling week in and week out, I just might not be ready yet. I'm thinking I may have to adjust my expectations again - and narrow my focus until I'm 100% healed up - on just bench strength since that continues to trend positively, and come back to DLs and Squats later on vs tackling all 3.this seems like you're getting pretty heavy, approaching PR weight here???
my elbows tend to flare up when I'm squatting a lot but my buddy definitely gets sore elbows from pulling. I try to throw in a lot of light weight db curls anytime they get that way. maybe it will help, idk... but elbows are definitely sore more frequently than knees for me these days.
You could also pull and squat weekly, but rotate effort styles. So one week you squat more for strength but pull lighter for more volume, and next week squats are lighter higher volume while pulling is heavier. And if you really want more recovery on them, run a Cube rotation of Heavy/Explosive/Repetition efforts. So you only pull heavier every 3 weeks. The rep day should actually probably be the hardest, but it’s a bodybuilding effort with more moderate weights. Then the Technique day is essentially a deload for that lift; you squat or pull but more like 60% for a bunch of triples and focusing on just getting some practice in with weights that don’t beat you up enough to grow.305 is my current DL PR, which was pulled mixed grip. I think realistically for a 1 rep max pull every 4 weeks or so, this general weight might be OK. But pulling week in and week out, I just might not be ready yet. I'm thinking I may have to adjust my expectations again - and narrow my focus until I'm 100% healed up - on just bench strength since that continues to trend positively, and come back to DLs and Squats later on vs tackling all 3.
IF I take this approach, I'd probably focus on holding at the 215-225# range and try overhand pulling only for DLs, really just dialing in rep volume over time. Squats are TBD based on how I feel later this week on them.
Lots of ways to do it, but this is similar to how I’ve done with good success in the past.You could also pull and squat weekly, but rotate effort styles. So one week you squat more for strength but pull lighter for more volume, and next week squats are lighter higher volume while pulling is heavier. And if you really want more recovery on them, run a Cube rotation of Heavy/Explosive/Repetition efforts. So you only pull heavier every 3 weeks. The rep day should actually probably be the hardest, but it’s a bodybuilding effort with more moderate weights. Then the Technique day is essentially a deload for that lift; you squat or pull but more like 60% for a bunch of triples and focusing on just getting some practice in with weights that don’t beat you up enough to grow.
Cool your son did some with you!No WO yesterday, but did do some more yardwork. Back session today.
Foam Rolling
Neutral Grip Pull Ups, 3 sets to failure
Bird Dogs / Cat Backs
TRX rows 3x10
Lat Pulldowns:
6 plates x 10
8 plates x 10,10,10
Inverse Rows 2x6
Son came down and did some pull ups with me.
1 hr 1 mins, 133 cals.
Pre: 2 scoops Kraken, 4 caps Pepti-Plex
Intra: Same as prior
Something on my left side is still not happy, as I could feel some tightness/pain while foam rolling around my mid-back/rib area on the left side. Kept it all BW and lighter today.
You did the work though so it wasn’t for nothing! Plus you were traveling this week I think? And you did yard work and extra things so I would still say it’s a winSlow moving workout this AM. Even the EJ couldn't help this morning. Tried to get into legs today, but just didn't have the drive. Effort just felt harder than it should have, even on light squats.
Legs
Foam rolling
Bird Dogs x10,5,3
Cat Backs
TRX squats 3x10
BB Squats:
Warm ups,
95x10
135x8
185x6
Working sets, belted:
220x5
220x5
220x5
Quads really felt activated during these sets. But felt a little out of breath again.
Foam rolling/stretching to finish.
51:05, 156 cals.
Pre: 2 caps Eria J, 2 scoops Kraken, 4 caps Pepti-Plex
Intra: Same as prior
what are you weighing in at now? I'm betting the swollen fingers isn't calories, just sodium. My wedding ring fits the same at 178lbs as it did at 207lbs. and today at 197/198 it could be loose or snug depending on weather and sodium...Body is starting to feel it again. Keeping cals high is starting to get old, fingers felt a little swollen today trying to take my ring off. Digestion uncomfort and lethargy comes and goes. Looking forward to leaning up this summer...
this part always makes me think, just run a few sets of empty barbell RDLs with massive glute squeeze through the lift, but:Left side lower back felt twinge-y even when setting up the weights.
this part makes me wonder if you would benefit from a yoga session once or twice a week until you're healed up. I'm not a big yoga person, but I have had it really help/heal muscle stiffness in weird places like flexors, psoas, etc when I was running a lot + deadlifting. run + deadlift always used to cause a crazy tight psoas for me.Hip flexors both felt really tight, elbows were bugging me from yesterday's session.
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