I’ll be moving my training split back to full body for now. No changes in the program itself, just the split. I get more recovery for my spine. To give you a rough idea:
A
Press (rep range around five)
Front squat
Lat pulldown behind the neck. 3-5x10-15
I have noticed you don’t do a lot of deadlifting, just curious is there a reason for that? A past injury or something, or perhaps you just don’t like them? Just wondering
yeah there are some. My back was already wonky before I started doing any physical activities with iron. Lifting iron had positive effect, but my techniques weren’t the best. That lead to cure being a poison - too much posterior training actually started harming my physique. I didnt “blow” anything per se but I felt that my back wasn’t alright anymore. I couldnt bear to overload it. That started a long break from serious training: For the last couple of years I spend rehabbing and honing my techniques. Now I started this journal and I’m slowly building up again with pedantic technique and I love it very much. Of course my technique isnt perfect but its better than before.
Id like deadlifting and I even tried them some weeks ago, but I came to same conclusion as before: I dont like the risk of hurting myself. As an assistance-move, or “tier 3”-exercise as some people say, deadlift might be a good pick. Like doing 3x10x70kg after a workout.
I’m introducing a second back squat -workout into my training cycle. I’ll start from 5x8x60 @ 90’ and try adding weight or reps to that. Next time I’ll do 5x8x65 @ 90’.
I was supposed to do behind the neck variation of the press, but it just didn’t feel right so I’m going to stick to this variation instead. It uses the same wide grip too.
Didn’t sleep well last night and I have light symptoms of flu. Had a good workout nonetheless. Just like in the back squat, I will also use two different schemes in the front as well. This is 2-3 and second one… perhaps 4-5 or even 6.
I wasn’t aiming for pr’ing tonight, but it seems I have some new found power because I blasted 3x9x50kg quite easily - dead-stops and rebreaths, no bouncing or any other extra movement. These come few and far between. Perhaps thanks goes to new variations of presses, squatting “heavier” poundages again and isolating triceps. Or all of them together.
Training is going as planned for the upper body. I’m still wondering what my goals for lower body are. I did some introspection on the matter and lifting “big” amounts on front squat is something that might be fascinating.
