My thoughts are that I’m not putting enough weight on the bar to worry about belts or supports or anything. Although my knees have been mounting a counter argument recently.
I wear neoprene knee sleeves when squatting for all sets, but only put the belt on for 120kg+.
The knee sleeves seem to stop or deaden the sound of my knees cracking, which I found quite off putting.
That’s pretty much what I do with the belt as well. Squats over 120, Deads over maybe 150.
I don’t really like it for deadlifting, but wearing it on top sets to help with bracing.
Agree, it gets in the way. But having once blown a disc in serious fashion, I would rather deal with the annoyance.
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I wear knees sleeves recently because my knees have started moonlighting as a trampoline for my babies, but normally I only wear them if they’re feeling a bit fucky (@Voxel)
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It’s spreading <3
Week 3, day 4
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
82.5kg x 3
95kg x 3
107. 5kg x 5
Incline db bench
22kg x 10
24kg x 10
28kg x 10
28kg x 10
28kg x 7
Pull ups alternating Chinups
4, 5, 4, 5, 2, 3 30 seconds rest between
Seated cable row
55kg x 12
65kg x 12
75kg x 13
Decline situps ss ab wheel
20/20
10/10
Tri pushdowns
25kg x 20
30kg x 12
Incline db curls
16kg x 10
18kg x 6
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What if you’re a hand model?
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Week 3, day 5
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
95kg x 3
107.5kg x 3
120kg x 2
130kg x 1
142.5kg x 1 (pr)
Press
20kg x 10
30kg x 5
40kg x 5
45kg x 5
50kg x 3
55kg x 4
Deadlift
100kg x 10
150kg x 5
170kg x 3
190kg x 5
Face pulls
2x12
Dips bw ss 20kg Ezbar curl
10/20
+20kg x 10/ 12
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Thought I’d go off plan on squats as last session before deload week. Got a + 2.5kg pr.
Think Deadlift 190kg x 5 is a rep pr also.
Really good session.
Re deload, @MarkKO: was hoping to pick your brain; as I’ve been doing 5 on 2 off, would repeating a week but dropping 2 sessions be an effective deload. I’d be doing 40% less volume.
Ok, so you train five days a week, two rest days right?
Forty per cent less volume is good but arguably you’d do well to back the intensity off on the three days you do train as well.
@MarkKO: it’s a 531 variation, so I could do the 5’s weeks weights but for 3 reps and no amrap, and not push any assistance exercises?
Sure, that could work.
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Thanks Mark, it’s nice to have someone as knowledgeable as yourself to check stuff with.
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PR time.
Good work.
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I’m really liking the high frequency squatting. It feels much more natural now, I’ve probably not gained much strength, just improved my technique.
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That PR up there begs to differ. Nice work.
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I drank a lot of IPA last night and got it in my head I was going to work up to and try 150kg. The hangover made me decide to take the 2.5kg improvement and leave it at that.
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