That was my thought. Must’ve been using a lot more upper back/trap than delt on the flyes, which I guess makes sense as to why my ohp is stalling? I’m hoping that these few small changes will translate to incline and ohp. Not sure if I should switch my incline and ohp on Thursdays yet though. So instead of 5x6 ohp and 4x12 incline I’d be doing 5x6 incline and 4x12 ohp.
Am I changing too much too quickly? Or should I try this for a couple months before switching on ohp days?
I mean it’s all just experimenting, but I would keep everything the same and just switch up that assistance like you have and see if it helps after a few weeks. It might actually make you feel weaker for a week or two, now that your fatiguing something that was weak to begin with. But I’m just speculating here.
I was going to try to push through a deadlift workout today, but I am starting to feel the effects of that deload week and weight increases.
Worked up to 345lb for 5 and had a real tough time with it. Sore, irritable and constantly hungry, but not eating enough. Going to have a relaxed remainder of the week. I’m planning on coming in and hitting my most recent working weights for 5 and shutting it down.
Pretty disappointed in myself. Normally I can kind of push through the feeling of being “down” but the weights just weren’t moving the way they should. Back to the program next week. Everyone have a good rhanksgiving
That’s how I feel too. Happy rhanksgiving!
Friday afternoon- worked up to 275lb squat, hit two singles then worked up to 135lb incline press, hit it for 5 then called it.
Week 15
Bench 5x6 @ 180lb
Bent over row 5x6 @ 145lb
Z press 4x12 @ 65lb
Pendlay row 4x12 @ 135lb
Dip 14,9,8,7
Chest supported RDF 15,15,12,12 @ 7.5lb each
Bench felt good again. Wasn’t too concerned about hitting the reps. Elbow has been bothering me a little bit lately- possibly due to widening bench grip a touch? I’ll keep an eye on it.
Going to do 180 for bench again next week. Going to try to speed up the last couple reps in the last two sets a bit before I move up. Bent over row should get bumped up, pendlay will stay where it is, as will RDFs and z press.
Hope everyone had a nice Thanksgiving and stuffed their face with awesome food/ had a few days of relaxation.
Week 15
Deadlift 5,5,3,3,3 @ 335lb
HLR 5x12
Zercher squat 4x8 @ 150lb
Pull up 7,4,3,3
Good morning 12,12,12,10 @ 130lb
Lunge 4x15 @ 50lb
Really bad heartburn today, started as soon as I began deadlifts. Took me everything in my power not to self induce a little puke session to get whatever was causing it out of me.
Tendons in my elbows feel beat to shit right now. Deadlift felt heavy, and it seems my difficulty with DL is the dead stop off the ground. Once I get it to my knees it is no problem but the initial pull to knee height is my issue. Going to go through some form videos and might hit a few very light sets tomorrow just to try and get into a pre pull ritual.
Week 15
OHP 5x6 @ 105lb
Pendlay row 5x6 @ 160lb
Incline press 12,12,12,9 @ 115lb
Bent over row 4x12 @ 135lb
Pushups 14,12,12,12
Pullup 7,5,4,4
Exhausted this entire week and I even took a nap after work yesterday to try and catch up on sleep.
It’s so odd that I feel so shitty. Exhausted, no motivation, low appetite, especially after a deload I find it pretty weird. Did ok today even though I wasn’t totally feeling it at first. Maybe I’m fighting a cold or something.
Week 15
Squat 5x5 @ 265lb
HLR 5x12
Pause squat 2x12 @ 165lb
That’s as far as I could get. My body absolutely hates me for even attempting this today. Everything hurts. Ended up working 7am-4pm then 6pm-11pm yesterday after my workout. No food until about midnight yesterday/today, then up at 530 am for work.
Going to slam as much food as I can, then get to bed… Up early to do 10 square of my roof tomorrow due to it starting to leak into my bedroom.
Not sure what to do with lifting at this point. It seems like work has been effecting me quite a bit lately both emotionally and physically. Lots and lots of aches and pains and just a feeling of low motivation both at work and even during my “free” time. Definitely want to continue lifting but not like this.
I’ve mentioned this in other people’s logs but I planned to deload because I was feeling kinda run down. What I did though was my first two deload workouts, just ramping to a decent triple, then I just stopped going that week. I told myself a few days off won’t kill me and wasn’t feeling motivated. I took the whole next week off and now I’m two decently tough workouts into a 3 day split with another body weight circuit day. I’m actually feeling motivated again. Maybe just take a step back if your feeling really shitty, or just say fuck it and run yourself into the ground. If work is crazy right now maybe just scale it back or get your workouts in on a longer rotation. Like 4 days a week could be over 10 days instead.
I’ll 2nd the above. I’ve missed a few sessions this week cause work took over, and I just didn’t want to lose sleep to get up earlier to work out.
Was really psyched to train yesterday but didn’t happen, trained today and had a fantastic session.
Really think your body knows when it’s not up for it.
Week 16
Bench 5x6 @ 165lb
Row 5x6 @ 135lb
Z press 4x12 @ 50lb
Pendlay 4x6 @ 135lb
Dip 4x8
Chest supported RDF 4x12 @ 7.5lb each hand
Took a couple steps back on all the lifts today. Going to kind of hang out on the low end for the week.
Kind of a strange thing that I’ve been thinking the past couple days. I have just recently (within the past week or so) started to eat quite a bit more carbs, specifically white Jasmine rice. I was having some pretty intense joint pain all weekend and most of last week. Cut out the rice Sunday and no joint pain today. I have no idea if there is any correlation. Never really tried a higher-ish carb diet, but from what I can tell it’s not going to work out for me.
Only thing I could even think to ask did you have a better pump then usual? Ask @mertdawg or @The_Mighty_Stu they have all the sciencey-type? Answers as well as anecdotal stuff.
Rather then always chasing adding weight to the bar you could slow down your negatives, add pauses, and increase the rep max at a given weight, thus increasing your strength at that weight. So in theory you would have a higher 6rm if your doing your previous 6rm for 8-10.
That sounds like a good plan. I’m thinking of dropping back weight a bit on everything, especially on deadlifts as they seem to really screw with how I feel the next few days and work my way back up much more slowly than before. Maybe I was just getting a little overambitious.
The white rice thing is just a theory. Going to stop eating it for a few weeks and see how I end up feeling. The only other diet related change I’ve made recently is adding flameout- the fish oil supplement. I was under the impression that taking fish oil would help with joint pain.
Well, things are going to be changing in here. Decided to change programs for a while. The plan is to roll with 531 bbb again for as long as I can continue to progress, which was about 6 months last time, then switch back to nuttys program for as long as I can progress etc etc. Nuttys program definitely put some size on me, which I like.
Thursday will be ohp day
45x5
55x5
65x5
75x5
85x5
95x5
55 5x10
Superset
HLR 5x12
Walking lunge 5x20
Band pull apart 5x20
Everything felt good. 2 min rest between working sets, 1 min rest between bbb sets.
Nice. Still planning on 4 days/week?
Kind of in a toss up between 3 and 4. More than likely going to go with 3 days just to be safe with how I’ve been recovering lately
Makes sense, 3 might also make it easier to incorporate that “other” active recovery stuff too. (Think I saw it mentioned in another thread you were in)
Definitely. Going to have to find something enjoyable to do for that.
So, I did squat day today so I can start Monday on bench and go from there.
120x5
150x5
175x5
190x5
220x5
250x5
150 5x10
Superset
Dip 10,10,10,10,9
Pull up 9,6,5,5,4
Rear delt fly 5x10
Will start the three days a week this coming week. Thinking either Monday Tuesday Friday or Monday Wednesday Friday.
Bench week 1
75x5
95x5
115x5
125x5
145x5
165x5
5x10 @ 95
HLR 5x12
Bent over row 5x12 @ 95
Pushup 5x12
Pretty easy day today. Just going too roll with it. Still undecided if deadlifts will happen tomorrow or Wednesday, going to see how work goes.