Do you have bike shorts with the padded crotch
Iāve been using the recumbent bike, itās more chaffing and rubbing than pressure on the perineum area!
Legs A
Squat bar 10, 60kgx5, 70kgx5, 80kgx5, 90kgx5, 95kgx5, 100kgx3, 105kgx3, 110kgx3, 115kgx3, 120kgx1.
Wanted to keep working up triples by 5kg to failure. Iāve never pushed squat cause Iām afraid of failing a rep. So I set the safety bars up and decided I would keep going to failure. I tweaked my hip a bit on last 115kg rep, did one rep at 120kg and hip didnāt feel right so stopped.
Thinking about it I should just practice bailing onto the safety bars with a lower weight.
Legpress
120kgx15, 160kgx8, 200kg 2x5
Seated calf press 120kgx12, 160kg 2x10 very slow with paused
Rdl 60kgx20, 100kgx12.
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boyce I recommended clustering heavy singles for this reason. Iāve gotten more injuries from squatting in the 4-5 range than I ever did just doing heavy singles. You can get in quite a bit of heavy volume without the injuries or trashing your CNS.
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I know your right, I was just curious to see what weight I could squat it I resigned my self to having to dump the bar at failure. I think itās my fear of doing that explains why my deadlift is so much stronger. Lesson learntā¦
Iāll just add weight to them each week for heavy singles.
I too feel this fear
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I like multiple singles 90% < x < 100%. Each single is not terribly hard, little risk of failure, you can dial in technique and you feel like you worked. Downsides are you donāt necessarily get much volume and it can get tedious.
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Hmmā¦ when Iāve done the singles in the past I didnāt have too much of a problem with volume because when you donāt trash your CNS you can squat again sooner. So I usually made up volume by increasing how many times I squatted during the week. I did this with a frequency of 3-7 times a week. However, I think if you are going to do the high frequency thing its a smart idea to deload at some point.
Iām really unsure what I should be doing on a deload. Could I just have a week of no weight lifting and just some cardio?
Push B
Bench
60kgx5, 70x3, 75x1, 80x1, 82.5x1, 85x1, 87.5x1, 90x1 (pr), 80kg for 10 single clusters 15 breaths between reps.
Cable flys 2x10
Seated Db press
16kg x10
20kg 12,6,3 double rest pauses. (22kg next)
Db Lateral raises
10kgx8, then x8 cheating up slow negative
6kg x 12
Dips
Bw x 20, bw x10
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Iāve been tracking your progress and offer my congratulations. Good results and fantastic commitment, youāre a better man than I am.
As for deloads my experience has been that a ātonicā/deload week (or day) is comprised of 1 set of 10 at 40% of the particular lift or even a bit lighter. ralphiedacat has been a steady ally of yours for a long time and I admire that. I happen to believe that he is spot on with the deload recommendation.
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Thatās very kind, thank you.
I will de load next week.
Edit- Iām very grateful to @ralphiedacat for all the time he has taken helping me work out programming, and for the support he has given me. It is very much appreciated. Thanks ralphie.
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Iāve booked a session with a personal trainer for next Saturday to get some coaching on lifts. I just donāt feel right when squatting, and am getting this lump from the bar on the top of my spine.
He works in a personal training space/gym that is strength and strongman focused. It would only be slightly more than my current gym membership, and I get the impression it is not used by anyone at the time I train, so it could be like having my own private gym!
193 today, lost 5lbs since last Sunday. Didnāt drink any alcohol and strictly kept to nutrition plan. This is very motivating to keep this up.
I did my bulk meat shop yesterday, and whilst bagging up my daily chicken portions I weighed one, 700g so Iāve been having 140g of protein from chicken most days. Although I havenāt worked out full macros yet, Iām confident Iām hitting 1g per lb of body weight with the other sources included as well.
Managed to get in a good hours hill walk yesterday, will try to again today. Its hard not to when I can see them from the garden.
I can make out people on the top and am jealous, I want to be up there too!
Pull B
Neutral grip pull ups, bwx5, +10kgx3 then 4 singles, +5kgx2 then 10 singles. Bwx3
Bb row Overhand grip. 60kgx10.then 8,4,2 double rest pause.
Face pulls 3x10
Seated cable row 2x15
Eznar curls 20kg, 10 normal, 8 wide 5 narrow.
Cable crunch, 60 with 2/3 scack, 30 3/4 stack.
So going to have a few days upto week off weights.
Treadmill 15 Incline speed 5 20 mins
Cable crunches
5 mins stair climber
Db side bends 2x20
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boyce remember the purpose of the deload is to recover. Some people feel they recover with light workouts others donāt want to do anything. I think cardio is a great way to speed up recovery as long as you keep it fairly light. Also during your deload periods make sure you arenāt cutting your calories but keep eating according to your goal. Depending on how you designed your block a recovery period can last as little as a few days to almost an entire block (e.g. Accumulation / Intensification Blocks). For most people I say carrying a ālittleā of fatigue is probably okā¦ but if you are overreaching on purpose you can experience pretty significant strength losses ( like 15% - 20% strength losses ) and certainly donāt need my advice hehe
If you can mange it, just switch to the low bar squat.