Work for today:
SSB Front squat: 110x5, 150x5, 165x5, 180x5, 195x5, 210x5, 225x5 (PR by default)
Superset;
RDL: 135x8, 179x8, 195x8, 210x8
Heel elevated goblet squat: 35x10, 8, 8, 8
Core:
Band pulldown crunch; 3xGx15
Russian Twist: 2x15x5lbs
Conditioning: 15 min cycling class, 244 calories burned
Alright, little bit of a change here.
Been having a lot of motivational issues coming back to the gym since I got sick. Weights feel heavier, I feel weaker, and just getting frustrated over how little I feel capable of compared to just a short time ago. Seeing weights that I was crushing before take me for a ride was really messing with my head, to the point where I was really dreading training sessions because I didnāt want a reminder of how much I regressed. The mental game was crushing me, and I knew I needed to do something about it.
I also thought back to when I was feeling my best strength wise, to what I just flat out enjoyed doing, and that was straight up linear progression models. 5-3-1 is awesome, and I love it when Iām trying to gain muscle. BBB is one of my all time favorite programs, but Iām finding that my upper body just really does not respond well to 5-3-1 whenever Iām cutting weight. That was out for me.
Looked deep into conjugate training, and really liked the idea, but I donāt think my gym is quite equipped enough to run conjugate well, and I donāt want to really start bastardizing a program I have no experience running before.
What Iāve come up with is my little blend of training styles. Upper lower based program, focusing on one main lift a session with heavy accessory work. Laying it out as:
Lower: SSB front squats, RDL assistance
Upper: Incline bench Press, dips assistance
Lower: Low Handle Trap Bar deadlift, SSB assistance
Upper: Axle Press, GCBP assistance
Each main lift is meant to address weaknesses Iāve noticed. Squats; weak quads. Inc bench; power off the chest. Trap Bar: strength off the ground. Axle press: bar getting out in front of my with a barbell.
Importantly, each lift is something I havenāt done before. I feel better about what Iām hitting, because Iām not comparing it to what I was managing before. Took this idea straight from @T3hPwnisher after his injury. I can just focus on moving weight without thinking about where Iām at comparatively.
Iām sure I am going to stall on this eventually, Iāve always found I can only run linear so long. When I stall, instead of hopping onto a different program, I plan on just switching to a different exercise, and running that into the ground. Keep hitting the muscles with the same plan, rotating my main movement once Iām not gaining anymore, and doing that for the foreseeable future.
Going to start implementing some running again, and make a priority of cardio after my lifts. Health wise, Iām still not 100%, but Iām good enough to start pushing. Have a hacking cough that just wonāt go away, and my lungs still feel like they arenāt drawing in as much air as they should. Hoping the cardio will fix that along with time. Whatever the hell variant I got, itās sticking around for a while, same way with all my coworkers who got sick when I did. Doesnāt seem to stop me from pushing hard, but Iād say RPE 9 (whatever that means) is about all I have it me. I can push, but digging deep into that next level effort is still a struggle.
All that being said, today felt good. First workout back where I felt like I accomplished something in the gym, first time I wasnāt just pissed off at the end of my lift. SSB front squats are awesome, great movement that I am super glad I tried. Really allows me to dig into the front squat, really excited to see where I can take these with some work. RDLs felt good, and the core work is definitely going to be a priority for this program. Feeling good, feeling excited about training, ready to get back to work.
