Work for today:
Bench:
5 x 60kg
5 x 70kg
1 x 80kg
5 x 80kg
5 x 10 @ 60kg
JM-press:
3 x 8 @ 30kg
Cable raise/lateral raise superset: some
Tricep pushdown/overhead extension superset: some
Curls: some
Crunch machine: some
Notes:
Bench felt smooth as fuck today. Not necessarily strong, just really well grooved and stable.
JM presses starting to feel more natural and intuitive too.
Starting to get the hang of torching specific muscle groups after the main work and focusing on muscle tension, not rep numbers.
Starting to get antsy to start an actual program, Iāve moved too far away from my intended ā531ā aim and training is starting to turn into a workout, not a training session. On the bright side, my knee is feeling better every day so I think I just need to sit down and redesign a program that will allow it to recover better while still getting some worthwhile training in.
The way I define it may be different from other peopleās, but I would say a workout is something to get you tired, a training session is purposefully designed to achieve part of a larger goal. If weāre getting metaphorical for a minute, a training session would be a brick in a wall. A workout would be a brick in a pile of bricks.
While Iām here, Iāve been trying to plan how to approach my training for the next 3 weeks or so to allow my leg to recover, but itās really conservative (read boring), and I couldnāt get the following idea out of my head. Itās based on a program Iāve eyed up for ages and just never quite ponied up and gone for, but 531-ified.
The above program but with a few modifications. āHeavy weekā becomes basic 531, 5s PRO. āVolume weekā becomes BBS sets and reps.
I canāt run this now, and I know it, but I wanted to note it down so I donāt forget it.
Thats a slight issue because I only really count on 2 lifting sessions a week so if ones taken up nearly entirely by legs, I really have to make the second one count. Probably something like:
Odd weeks:
Day 1:
Press 5 x 5 SSL
12 weeks program
Day 2:
SLDL: 5 X 5 FSL
Bench day
Even weeks:
Day 1:
Bench 5 x 5 SSL
12 weeks program
When Iām off the injured list and feeling ready to hit things full on. Probably aim to build up over 3 weeks of boring, tedious programing. Even if my knee magically fixed over night (and Iām praying to Arnie that it does), I donāt think i could dive straight back in to that kind of volume without building up.
Only one way to find out
Yep, 10 x 5 @ SSL weight, I think looks about right.
@ChongLordUno very true, but Iām still a sucker for getting excited about a program. I donāt make any money off this, itās just a hobby, so I figure Iām allowed to have some fun too.
Lever Row: some
Snatch Grip SLDL: some
Cable low row: some
Ab crunch machine: some
Poundstone curls
Notes:
Hit a basic back day today, basically as the only thing that isnāt sore as hell.
Wrote out an actual plan for a training block last night. Full Body every session, only basic 5 x 5 for the two lower body lifts, then a full session for one of the upper body lifts.
Doing an overnight tonight so will hit some cardio up on the way in and maybe more on the way out, try and keep me awake.
Quick cardio boost to wake me up. Also realised my quads werenāt sore, so decided to blast them a bit. Whatās better than a 16 hour night shift? A 16 hour night shift were you canāt walk.
T-ransformation week whatever: 193lbs. I donāt really fully understand how this is happening because my dietary compliance has been all over the shop and sleep has been minimal. I also think I look both bigger and fatter, so this is all a bit of a mystery to be honest.
Knee seems to be pretty well recovered, happy to push back to normal, albeit conservative programing for now, with the aim of having a crack at something a little crazier in a few weeks. āLooking forwardā to getting back to running as well.
Work for today:
TBDL: 5 x 5 @ 120kg
Squats: 5 x 5 @ 90kg
Bench: 8 x 3 @ 70kg
Weighted ring chins: 8 x 3 @ 5kg
Notes:
Realised the fatal floor in my plan is that if Iām training upper body twice a week, Monday and Wednesday, I canāt really go too hard on Monday because I wonāt be able to recover. Decided to just get some basic volume in on key lifts.
Bicep tendons have been feeling sore as shit since I woke up on Saturday. I think old age is finally catching me.
Squats felt fooking awful today. Really weak and badly grooved. Itās like I was trying to remember how to squat, it was a very weird feeling. Lots more practice to groove the pattern is needed I think.
Time to get after itā¦slowly!