it’s the second week.
130 is training max.
since I did the 5x5 with 117.5jf my strength has taken a hit
I am trying to communicate to you that you have selected too high of a training max for this program.
ok. how should I calculate it?.
Per Jim, you would take a gym max and use 90% of that to determine your training max.
You would want it to be your CURRENT gym max: not something you COULD do in the past when the situation was different.
However, another very simple way to do it is to take a weight you can do for 5 strong reps and make that your training max.
thanks. I have done 135kg recently. No chance of that today though.
I suppose I could use 117.5 as my TM. but I did every rep but one on 5 X 5 a few weeks ago with it.
Obviously what I’m doing is not working though.
Per Jim, you can never have too light of a TM: just too heavy. Lighter TMs mean longer training without stalls.
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ok . I will drop it down a bit. The warm ups felt laboured today too .I hope I have that book for Christmas. it’s not cheap though.
If you buy a few fewer chicken samosas and bring a few more lunches to work instead, I imagine you’ll pay off the difference in short order. I saved a ton when I stopped ordering out.
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i have egg fried rice in my locker now. I am going to keep a box in there. It is cold enough to do so now.
You are probably right there haha.
I have been training the twister a lot too with a lot more volume. It also works the lats very hard. It might impact my bench strength too.
Do you not train any other movement patterns? I’d have concerns about just majoring in one lift, not least that being systemically stronger will virtually guarantee increase your bench (not to mention overworking a movement pattern that will extenuate the ills of modern living - posture and shoulder issues).
I walk around all day though. I don’t sit most of the day at work.
But yes I need to get back to some meaningful lower body work.The only thing I have done recently for the lower body is reverse hypers.
They knock me for 6 too with any volume .
I like the trap car deadift and front squats . I did lots of Zercher squats deep but injured my leg quite badly around 9 months ago .
it’s mostly ok now though. I just need to make sure I don’t tire myself out for work too much. Sometimes I have to do a lot of lifting in work. it’s unpredictable too.
That’s a solid list of lower body lifts, I’ll let someone with more skill in managing fatigue chip in on this:
Although at early 40’s I’d say it might be a work capacity issue which can be dramatically improved. Also while I think about it, have you ever had your hormones checked? You’re UK based so I’m going to go out on a limb and say no, might be worth it, you’ve been obese (sorry medically speaking not insulting) for quite a long time, your diet hasn’t been great over that period either, and you are as mentioned over 40 now. I’d be surprised if you had good levels.
Any upper body lifts you can do? Over head press, rows, pull-ups, dips, etc are all going to potentially going to improve your bench.
I have I don’t really want to discuss it. it’s potentially improved a bit since I have lost weight.
My work capacity also improved a bit. I may get tested again soon . I don’t have any of he nastier side effects though. I was very worried about to begin with but my diabetes is in remission too now which plays a role too. Obviously obesity plays a big role with it .
It is genetic a bit though. I have always had a low work capacity. I was a poor sprinter in school.
i am actually working on it. I have started sled work and the reverse hyper.
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I have overhead pressed 90kg this year from the pins. My rows are much much better than my bench. That said I have started to do direct work again i.e. the chest supported row.
dB rows are my strongest assistance exercise. I can strict row 60kg dB with straps with a staggered stance.
I get a lot of lat work from the Powertwisters. They ate very demanding. Not lightweight ones.
The harder ones are like bending steel bars.
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Fair enough, will respect that, for reference I started TRT in the UK about 7 years ago, so always happy to chat if you need.
Fantastic, be worth if you’re able to, logging this as well.
Cheers Alex .
I want to avoid that if possible.
I am not very weak , so that helps a little (mentally anyway). Obviously not strong for my size though.
Hoping to get a lot thinner and go from there.
I have not been trying very hard lately to be fair though. I have a small benign Brain tumour which is causing me some stress . It’s why I wear a hearing aid, acoustic neuroma( vestibular Schwannoma). It’s a tumour on the auditory nerve if the brain. It causes no problems as such but can affect energy levels. I did have srt treatment a large dose of radiotherapy, lots of beams converging at a point . But it was only partially successful.
I just had another MRI to check if it has grown.
Re testosterone I am not quite low enough for treatment on NHS. This was a few years ago though. So I am probably a little higher again now.
I’m 45 btw.
I don’t think there is a private message function now . But it is not read by many people anyway.
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I have been logging the reverse hyper sessions. Only done one sled session so far.
Much better day diet wise
no treats
eggs
chicken
baked potatoes
pulled chicken with bread
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I had a strong curry yesterday and I’m quite ill today. Also clogged up with a cold.
I only noticed after the gym in the morning.
On a plus side the reverse hypers seem to be working.
Hit 258 sans belt for high handles trap bar.
228kg without straps.
Unfortunately failed the heavier lifts. I put that down to being ill though.
had two steaks and rice today.
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