If you are feeling beat up, I’d get into a routine of rolling before each session and static stretching after each session.
Are you doing it by the book still where you complete each cycle in 4 weeks and do max reps for the last set each time leaving nothing in the tank?
Are you doing it by the book still where you complete each cycle in 4 weeks and do max reps for the last set each time leaving nothing in the tank?
Edit: Guess there is no delete post option.
I complete each cycle in 4-ish weeks. For a long time I stuck to either m/w/f or tu/th/sat, strictly 3 days a week, but for the past few months I’ve done a mix of 3 days/wk and 4 days. Some weeks I may do m/w/f/sat or something like that, depending on which lifts fall on which days. I go military/deads/bench/squat. So for instance if squats fell on a Friday I may get in and do military on Saturday if felt like it/had time, etc. But if deads fell on a Friday, I know my back would be to trashed to get in there the next day and do bench.
As for always going all out- no, I don’t. I would say that I almost always do it on bench and military. For squats and deads I may go in with the intention most of the time, but lately as I get to the second to last set and things already feel brutally heavy, I often just accept the minimum reps. I guess I’ve talked myself into the notion that if that second to last set feels that heavy, I’m probably beat up and don’t need to kill myself on the last set. Other times I still start that last set thinking I’m going to get 6-7, whatever, and I just shut it down when I hit the minimum reps because I already can tell I won’t hit the goal.
Thanks
Deadlifts
135 x 12
225 x 5
315 x 3
365 x 5
405 x 3
450 x 1
500 x 1
“Squat press machine” by cybex- liked this A LOT, much better than the regular leg press, blew my quads up!
5pps x 12
5pps x 12
5pps x 12
5pps x 14…just wanted 50 reps, same idea as BBB style, little less time
No abs today
Felt pretty good with the deadlifts, really good actually, figured instead of AMAP last set I would do some singles and grab a PR. 500 was easy, 565 attempt was stapled to the floor. That’s what is killing me, breaking off the floor sucks right now, hence the leg presses. I really, really liked this squat press machine, the angle/position seemed to mimic the breaking off the floor perfectly. Will run with this for a while and see where it goes- possibly use it for assistance on SQ and DL day…who knows? Its a thought.
I feel a change,
Back to a better day.
The hair stands on the back of my neck…
[quote]dez6485 wrote:
Deadlifts
135 x 12
225 x 5
315 x 3
365 x 5
405 x 3
450 x 1
500 x 1
“Squat press machine” by cybex- liked this A LOT, much better than the regular leg press, blew my quads up!
5pps x 12
5pps x 12
5pps x 12
5pps x 14…just wanted 50 reps, same idea as BBB style, little less time
No abs today
Felt pretty good with the deadlifts, really good actually, figured instead of AMAP last set I would do some singles and grab a PR. 500 was easy, 565 attempt was stapled to the floor. That’s what is killing me, breaking off the floor sucks right now, hence the leg presses. I really, really liked this squat press machine, the angle/position seemed to mimic the breaking off the floor perfectly. Will run with this for a while and see where it goes- possibly use it for assistance on SQ and DL day…who knows? Its a thought.[/quote]
Are you doing deadlifts touch and go? Last time I did 531 I did my deads touch and go, and found that it left me kind of weak off the floor. I recently started back up on 531, and this time I will probably do my deads from a dead stop.
i have done deads touch and go for about the last two years, and for the most part have seen big improvements. i do see your point though, maybe things have changed, what worked once may not still work…
bench
bar x 20
95 x 10
135 x 5
185 x 3
215 x 5
245 x 3
270 x 7
pullups in between, 50 reps
palms in slight incline DB press
65 x 15
65 x 12
65 x 15
seated v-handle cable row
120x5x15
chest supported rear delts
20x4x20
top-emphasis lateral raise (traps)
20x3x20
*note: elbow felt ok. i could sort of feel that i was right on the edge of pushing it too hard and causing some inflamation like ive had recently, so i slowed down a bit between some sets, didnt flare up.
Few workouts to catch up on-
Squats
Work sets
270 x 5
305 x 3
340 x 1
Pull thrus
3 sets
Military press- start of new cycle, going 3/5/1 this time, see how it goes
Short workout, just getting the shoulder stuff done to be relatively fresh for deadlift next day
Work sets:
150 x 3
170 x 3
190 x 3…Felt heavy, but I couldve squeezed a few more out, didn’t to be fresh for deads
Rear laterals
20x20
35x35/15x15
Light side laterals- didn’t feel it very well, wrapped it up and left
Deadlift
135 x 10
225 x 5
275 x 3
335 x 3
385 x 3
435 x 7
I’m happy with that. Lower back didn’t feel all torched like it usually does, perhaps my form is getting better. Also, the weight/reps indicate to me a max somewhere around 530-550, which is ok with me as deadlift has been sucking lately.
Didn’t do normal deadlift assistance which lately would include a leg press, because I have a test Saturday morning that includes running- last time I did deads + 5x10 leg press my legs were shot for daaays.
Anyway-
Barbell shrugs
225 x 12
315 x 10
405 x 10
405 x 10
315 x 12
Did some various bullshit curls for 5 sets or so, hoping to get some blood in there and maybe work on some of this tendonitis
Nice work on those deads. Touch and go?
Thanks, yea I’m still doing touch and go.
Benchfrom Saturday:
Bar x 20
95 x 10
135 x 5
175 x 3
200 x 3
230 x 3
260 x 7
Not terrible, but 10 would have been nice. I’m not upset about this though, as there was a very definite feeling that my body just wasn’t “feeling it” as I was getting into my sets. Most notably, pullups which I do between sets felt quite difficult.
Anyway, pullups 50 reps between benching.
Then I wanted to get some reps in on this hammer strength bench machine, but some dudes were making out on it or otherwise taking a long fucking time bullshitting on/around it, so i used a different chest machine.
Weird chest machine that I likely won’t use again:
2pps x 12
2pps x 10
Machine chest flys
120 x 15
120 x 15
120 x 15
In between the above 5 sets of chest:
T-bar rows (this is actually a plate loaded machine, but not the one where your chest is supported on the pad, it’s like the old barbell in the corner version, except it’s made with square tubing instead of a barbell. It’s got a wide handle and the close neutral grip. And you stand up on a platform about a foot off the ground.
2 plates x 12
3 plates x 10
4 plates x 8, 3 sets
And seated dumbbell cleans, 3 sets, 30lb x 20
Weak squat training:
260 x 3
295 x 3
330 x 3
Squat press machine
5pps x 10
6pps x 10
6pps x 10
6pps x 10
6pps x 10
T-bar shrugs
115 x 12, 4 sets
Ab wheel
Some x more
Military press
Bar x 20
65 x 10
95 x 5
120 x 3
140 x 5
160 x 5
180 x 5
50 pullups in between
Kroc rows
130 x 20
Barbell shrugs
225 x 10
315 x 10
405 x 10
495 x 5
V-bar pushdowns
Stack (150) x 20, 20, 16, 14, 10
Superset with facepulls
60 x 20, 20, 20, 20, 20, 20
Deadlift
315 x 5
365 x 5
415 x 5…not sure if I like switching weeks to 3/5/1 for deadlift
Rack pulls just below knee
405 x 10
455 x 2…so damn hard?
Face pulls
60 x 25
70 x 20, 6 sets
Band neck work
3 sets 20 flexion
3 sets 20 extension
Bench
185 x 5
215 x 5
245 x 10
50 pullups in between- one set of 6 with +45
One set of dips +135 x 4
Chest fly machine
180 x 12, 3 sets
Superset with pulldowns
160 x 10
130 x 10, 2 sets
Up rows with cable/rope
70 x 12, 5 sets
Rope pressdowns
4 sets