No pulling from the floor, been doing rdls but taking them off pins. I think I was using up all my recovery on conventional dl as it was the only lift I think I was putting maximum effort into. Now I haven’t done it for a few weeks my Squat is going up.
Interesting thinking. I cannot deny that deadlift fatigue sometimes causes me issues.
I’d like to think if my squat gets bigger my dl shouldn’t regress, might even go up a bit as well.
Hmm. I wonder if I took a slightly less drastic approach and simply didn’t push the deads, maybe that would work. You got me thinking.
From my experience, yes, that works fine.
In fact, taking that idea slightly further and pushing to improve just the squat and press, and doing everything else simply as a way to drive those two lifts up, sounds like a really interesting idea.
Yeah. I think in my case it might mean just slowly continuing to DL using the TM scheme, but without pushing the jokers. I think the standard work sets don’t cause much fatigue. Which was kinda why I started it in the first place, but I have trouble not pushing beyond the minimum required.
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I get that 100% Although sometimes I really like going in knowing that “this is all I have to do”
I like having the option, which is why I am currently using TM for three out of the four lifts. I just need to keep in my that the DLs in particular cause more fatigue than it is probably worth if I push the jokers.
Would straps help? Just thinking out loud, since my understanding is that the grip element is a big part of the stress caused by deadlifting.
Also, I just ordered some so they’re on my mind.
I have been using figure 8s as of late. I have good experience both with and without, and from a fatigue perspective I notice zero difference.
Ok, good to know.
5 mins treadmill
Legpress
40kg x 30
80kg x 20
120kg x 20
160kg x 25
200kg x 16
200kg x 12
200kg x 12
200kg x 10
Lying leg curl
30kg x 20
35kg x 14
42.5kg x 10
42.5kg x 8
Seated calf press
40kg x 14
80kg x 12
Preacher curl
10kg x 30
15kg x 20
15kg x 15
Db hammer curl
12kg x 8
10kg x 9
10kg x 8
10kg x 8
Triceps ext
Lots
Cgbp
40kg x 20
40kg x 20
60kg x 10
60kg x 8
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Neck and shoulders still sore, especially on Cgbp. This was the exercise that really hurt on Monday, not as painful today so I guess it’s healing.
5 mins treadmill
Lat pull down
40kg x 30
45kg x 20
50kg x 10
55kg x 10
55kg x 10
55kg x 10
Face pulls
3x20
Db Lateral raise
8kg x 15
8kg x 12
8kg x 10
8kg x 8
Ohp
20kg x 10
30kg x 10
40kg x 8
50kg x 5
50kg x 5
40kg x 8
Seated row machine
30kg x 20
40kg x 12
50kg x 12
60kg x 8
Incline db bench
20kg x 10
24kg x 10
28kg x 10
32kg x 8
36kg x 5
24kg x 12
Gone over 220lbs, and fancy a bit of a change of pace training wise, so am going to change to an upper lower split. This will give me a couple of days I can devote to some conditioning.
Thinking out loud here:
Upper vertical
Ohp ss pullups
Lateral raises
Triceps
Lower
Squat
Leg curl
Leg ext
Calves
Upper horizontal
Bench ss row
Chest fly
Biceps
Lower
Leg press
Rdl
Hack squat
Calves
Can also throw in some more cardio between exercises on upper days.
Upper A
5 mins treadmill
Bench
20kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 4
80kg x 5
70kg x 10
Seated row wide hammer grip
40kg x 10
50kg x 10
65kg x 10
75kg x 5
85kg x 5
85kg x 5
85kg x 5
Smith ohp press
Bar x 20
20kg x 15
30kg x 10
40kg x 10
50kg x 5
50kg x 5
50kg x 5
Lat pull down
35kg x 20
45kg x 20
55kg x 10
65kg x 5
65kg x 5
65kg x 5
Fly machine
55kg x 20
75kg x 10
85kg x 10
Preacher curl
10kg x 10
20kg x 10
30kg x 8
30kg x 3
20kg x 7
Face pulls
3x10
Triceps push down
27.5kg x 20
35kg x 12
55kg x 10
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Lower A
5 mins treadmill
Rdl
60kg x 20
100kg x 10
140kg x 8
160kg x 5
180kg x 5
160kg x 4
100kg x 4
Legpress
120kg x 20
160kg x 10
200kg x 8
240kg x 5
240kg x 5
240kg x 5
240kg x 5
240kg x 5
160kg x 25
Seated leg curl
45kg x 20
55kg x 5
55kg x 5
55kg x 5
Seated calf press
80kg x 20
120kg x 5
120kg x 5
120kg x 5
Biceps cable curl drop set the some 15kg barbell curls.
5 mins treadmill
Decline situps
3x20
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10 mins treadmill
10 mins recumbent bike with 8x30sec sprints
Cable crunches
2x30
2x20
5mins ecliptical
5mins treadmill
3x20 side bends 16kg kettlebell
2x15 barbell roll outs
10mins treadmill
Upper B
5 mins treadmill
Ohp
20kg x 10
30kg x 8
40kg x 5
45kg x 5
50kg x 5
55kg x 5
55kg x 5
55kg x 5
40kg x 12
Pull ups
5
4
3
3
Incline db bench
20kg x 10
24kg x 8
28kg x 6
32kg x 5
34kg x 5
34kg x 5
34kg x 5
34kg x 5
34kg x 5
26kg x 20
Tbar row
20kg x 20
30kg x 10
40kg x 5
40kg x 5
40kg x 5
Db Lateral raises
8kg x 10
10kg x 8
12kg x 6
12kg x 5
12kg x 8
8kg x 16
Face pulls
3 x 20
Dips bw ss barbell curl 20kg
20/25
+10kg 10/20
+20kg 8/16
+20kg 5/14
So much lovely volume.
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