Welcome to the dark side.
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Anna Arsenal!
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Week 3: Day 5 (yesterday)
15 min eliptical
15min incline walk
15min easy biking
- just an easy cardio day
Week 3: Day 6
Press: 1x5-30, 1x3-35, 1x1-45kg; 1x7, 2x5, 8x4-30kg EMOM
DB bench: 4x12-30lb DBs, superset with 50 jumping jacks
Flyes: 3x15- 15lb DB
Front raises: 3x5- 15lb Db
- upper back a bit pissed. This took longer than expected , took it easy
Update:
- I’ve been so hungry lately…
- I didn’t realise how much of my social life revolves around shared classes. I feel quite isolated this semester since I’m not taking classes with any econ ppl. Glad to have (former) contractual counterparty to drag me around.
- My other econ friend (at HBS) is so encouraging. It’s nice to have “older brothers” like him. NGL, if I do get in, he’s a non-trivial reason I’d go
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Super late to the party, but I remember attending a gathering, and my goodness idk what kinda ammo was used, and I’m not well versed with guns or shooting all that much (except how to load and shoot properly ergo self defense), but they told me to brace and everything, I was still not prepared. Shot a rifle (can’t remember the name), and that thing had such an unruly amount of recoil.
@SvenG @hustlinghat93 squat is regressing again 
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You and me both, @anna_5588. You and me both… sigh
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How is the issue with your foot pointing out? For me personally my squat goes to shit when my foot points out (thanks for reminding me to do some work on it today!)
If your deadlift is going strong and getting better (while not focusing on it specifically) it is highly unlikely you are losing lower body strength. However with you pulling sumo… any force production issues/ muscle recruitment patterns aren’t as affected by the foot placement.
And have you been eating lately? Perhaps a recovery issue affecting the squat?
honestly idk. The mirror doesn’t extend to the ground and I don’t look down with near maximal weight on my back. I can’t really tell just by feel, but maybe I’m losing power bc of the compromised position. I should start throwing in more technique sets on deadlift day to practise getting a feel
yeah. haven’t changed anything diet wise. If anything, i’m eating more
maybe sleep is the culprit here??
I’ve been having trouble staying asleep. interestingly enough, I’m feeling more “buzzed” despite not increasing caffiene
Again from experience… If you haven’t been actively trying to remedy it hasn’t gone away and the only place it could have gotten to is ‘worse’.
It is possible however the odds of bad sleep just affecting 1 lift are slim and the odds of you having bad sleep before your squat workouts only is just as slim.
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I’ll try doing technique sets then
Week 4: day 1 (Monday)
40 min weighted walk- 25lbs in pack
Z press: 4x12-20lb dbs
Seal row: 4x20-15lb dbs
Lateral raises: 4x8-15lb dbs
Overhead tricep extensions: 4x12-15lb db
- upper back pissed so I took it easy and used my “fuck it” upper body day, the weighted walk felt good
Week 4: day2 (yesterday)
Squat: 1x5-75, 1x3-85, 1x2-95 ; 1x3-90, 1x4-85,80
Deadlift: 1x10-89,90, 2x10-95, 2x8-95
High handle Trap bar DL: 6x6-80kg
Leg extensions: 5x8-80lbs, 5x9-70lb a, 1x15-60lbd
1arm KBS: 1x16, 2x18, 1x20- 40lb kb, alternating
- this sucked. I need to fix this squat gahhhhhhh
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2 reps at 95 kilos is still crazy strong for your size @anna_5588 . I am impressed.
Maybe lower the starting warm up weight and try some pre/intra workout carbs (even gatorade would be better than nothing).
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It’s a 5/3/1 setup. I think I’ll try again next week. If I can’t get more than 3, I’ll take a deload and maybe reduce TM for the 5/3/1 sets
I’ll also do more technique work to see if it’s the foot limiting me
I eat 1-2 slices of GF bread preworkout. I might try intra, but it feels like a waste of calories
That is crazy strong. If we go by a power to weight ratio, my squat at 195lb is only 1.2x bodyweight. 95kg is about 2x yours. I couldn’t get 2x my body weight off of the rack!
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Week 4: day 3 (yesterday)
Press: 1x5-30, 1x3-35, 1x2-45; 2x4, 4x3, 1x2-35kg, 13x4-30kg all EMOM
Db incline bench: 4x10-35lb dbs
Curls: 4x8-40lb kb
Straight arm pull downs: 3x14-22.5lbs
Conditioning: 15min incline walk
- felt good, pretty happy with the press
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@SvenG @hustlinghat93 deadlift is regressing too
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Maybe you’re just tired? I know I am…
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This happened to me a bunch around age 23-24 when I was just slamming intensification and had zero accumulation blocks. 3 steps forward, 3 steps back, repeat
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What programme should I run then?
BBB? I have 7 weeks until the end of the semester (going to Hawaii first week of break)
Its a lifestyle thing rather than a mere program. I had to LIVE accumulation and then I “got it”. When I tried to just program around it, I had the same issues
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