[quote]skidmark wrote:
LittleStrick wrote:
Anyone have any advice on deload days? Never really done one. Are there “guidelines” like…don’t use more than xx% of your 1RM…cut your volume in half…or the like??
Thanks
80% of intensity (main lifts) or 60% of volume (assistance lifts) is what I’ve read or understood. Or misunderstood for that matter since I’m crappy at deloads.[/quote]
Or don’t do anything. That’s hard for me, but better than overdoing it by far.
[quote]sfp wrote:
skidmark wrote:
LittleStrick wrote:
Anyone have any advice on deload days? Never really done one. Are there “guidelines” like…don’t use more than xx% of your 1RM…cut your volume in half…or the like??
Thanks
80% of intensity (main lifts) or 60% of volume (assistance lifts) is what I’ve read or understood. Or misunderstood for that matter since I’m crappy at deloads.
Or don’t do anything. That’s hard for me, but better than overdoing it by far.[/quote]
skid,sfp- thanks. I don’t think I can go the do nothing route…mentally or physically. If I go 9 days between bench sessions, I may as well start over, with regards to soreness.
I was thinking of just doing some warm-ups on the bench, then 2-3 sets, with pauses, at 225#. Maybe some lighter pushdowns and overhead presses. Just enough to wake them up them let them settle back down.
I am only going light on the leg/back day so I don’t carry fatigue over into my max day. Maybe some speed deads at 225# or 255#, light squats (135#) and machine seated rows and pulldowns.
That sound reasonable?
I feel the same way about doing nothing, which surprises me, given my tendency to laziness.
Squats are probably fine, may be a bit heavy on the deads. Or, throw in some front squats too. You can’t go as heavy, and it’s something different.
[quote]sfp wrote:
I feel the same way about doing nothing, which surprises me, given my tendency to laziness.
Squats are probably fine, may be a bit heavy on the deads. Or, throw in some front squats too. You can’t go as heavy, and it’s something different.[/quote]
Thanks. I will reevaluate the DL weights. I definitely don’t want any fatigue going into maxes. I need the mental boon of doing well.
On the squat front, besides my ingrained, near obsessive loathing of them, the hip discomfort is maddening. I think I am going to look at some alternative work until they are stronger/more accustomed to loads…
As I was carrying my littlest upstairs, last night, I was thinking that dumbbells, instead of a kid, would make for a good workout. I am also considering step-ups, lunges and the like.
Oh yeah…I have my appt. with the Orthopedist on the 21st. Hopefully I will get some insight into the back issue.
Sometimes the hip discomfort is caused simply by lack of mobility. Other times the pain can be from tightness in the quads. Stretching/foam rolling and hip mobility drills them can help.
[quote]skidmark wrote:
Sometimes the hip discomfort is caused simply by lack of mobility. Other times the pain can be from tightness in the quads. Stretching/foam rolling and hip mobility drills them can help.[/quote]
As I am not lifting today, I will include stretching and mobility work into my core work.
Thanks!
Enjoy it. Cressey and Robertson have a lot of articles on here about mobility, which you might also want to check out, if you haven’t already.
Cressey and Robertson…I will check them both in the morning. You know, while I am avoiding work.
I know. Oh, do I know.
Bench Deload Day…
I have no idea if I came close to doing this right. In any case, this is my deload…
Shoulder dislocates
0x10x2
Bench Press
barx25x2
95x25
135x20
185x10
225x10
225x5 - pausing on each rep
OH DB Press
50sx20x2
Machine Flyes
100x15x2
Tricep Pushdowns
80x15x2
Pecs still feel drained. I think I may bump my leg day forward to Saturday, to give myself 2 days off before maxing.
Nice job. Try stretches fir your pecs.
Thanks 63G. Nice to see you “out and about.”
I have been working on stretches. I think the 3 times every 2 weeks is catching up with me. After maxes I am going to once a week.
I bench once a week my self. BTW those pauses will make you strong.
Strick, I checked out your DL vid.
You know how everyone makes fun of the geeky IT guy? The nerdy sys admin? Don’t think that will be happening with you.
63G- I had heard, read or somehow become enlightened that the pause presses were really good for strength off of the chest. These are the 1st I’ve done. They will defintely be employed in my 5/3/1. While doing them I noticed they really gave me the chance to pay attention to my form at the bottom of the rep (arm positioning, shoulder blades drawn in, arch tight, leg push, etc…). And I do think once a week will be more than sufficient.
sfp- fortunately, I really don’t get any of that. It is always humorous, though, when I meet with folks I have only known over the phone. They hear “Network Administrator” and my name (Skip) and just make the wrong assumption.
Related…we have a cable guy that is absolutely huge. He used to play college ball, was a Army Ranger, did some ultimate fighting. He is 6’3" and well over 350#. He definitely carries some fat, but, even when thinner, he is HUGE…and strong as 2 bulls.
Leg Deload Day-
Again, this is all guess work. I pretty much went in and piddled around, making sure I hit everything for at least a couple of sets…
Rack Pulls…for speed, concentrating on form, explosiveness and pushing the hips
135x10
225x10x2
Bent Over Row
135x10x3
Squats
135x10x2
I did A LOT of hip stretching/mobility work before this. It helped. Did not completely resolve the issue, because my hips are just tight. In time I think this will be the ticket.
Thanks skid!
Deadlifts…for speed, again, concentrating on form and explosiveness
225x5x2
Supersets
Close Grip Pulldowns
100x20x2
Reverse Flyes/BLRs (chest supported)
25x12x2
I went ahead and did this today, instead of tomorrow, to give myself 2 full recovery days before bench test day. I am rather apprehensive about it. I get in my head what I think I should be able to lift and get a little more than frustrated if I don’t get it. We will see…
Take your time on the squats. It will happen. Some guys squat (me), and some guys are squatters (JimmyT, Meat, and so on). Ive seen JT squat 600. I’ll never get there. So what. I keep plugn along. Don’t be like me: Never be ashamed of your work. Its yours, you did it no one else.
[quote]63Galaxie wrote:
Take your time on the squats. It will happen. Some guys squat (me), and some guys are squatters (JimmyT, Meat, and so on). Ive seen JT squat 600. I’ll never get there. So what. I keep plugn along. Don’t be like me: Never be ashamed of your work. Its yours, you did it no one else. [/quote]
x2. Post injury, squats and deads have been frustrating for me because I’d like to be more aggressive on the progression. It’s taken 2 years to get from 1xBW squat and deadlift to my (sucky) numbers now. However, I think staying a little more on the conservative side has helped the long-term goal.
Those numbers will come eventually, just keep plugging away.
Stay in for the long-term!!
63G, SD, thanks. I am definitely here for the long haul. I will be patient with the squats. I really have no other choice. It is the bench that can potentially frustrate me. I REALLY want to get to 325, which would be a 5# lifetime PR.
My curent 1RM, based on the rep calculators, is 310-315#. 315# feels soooooo heavy when doing pin presses, though.
Either way, I will know on Tuesday.
63G- I agree on the squats. I will never be a squatter. Honestly, I don’t care. I just need my legs to wake up. I will be happy with a good deadlift.
I am really afraid, though, that the Orthopedist is going to tell me to do neither of them. Which would necessitate a 2nd opinion. Failing that, I guess I will have to go to leg presses, which I love, but are not the workout that deadlifts are.
SteelyD - there is nothing “sucky” about your deads and squats. And there is DEFINITELY nothing lacking in your progress. You are a prime an example of what hardwork and determination can accomplish!
[quote]63Galaxie wrote:
Take your time on the squats. It will happen. Some guys squat (me), and some guys are squatters (JimmyT, Meat, and so on). Ive seen JT squat 600. I’ll never get there. So what. I keep plugn along. Don’t be like me: Never be ashamed of your work. Its yours, you did it no one else. [/quote]
x3
63 knows.