Why not wave your loads between the lifts?
Forgive my ignorance. What exactly would that look like?
I think I know what youāre referring to (wave loading the intensity between sets?) Iāve done it in the past, but Iām seeing progress currently, so just riding this momentum and will switch it up once that stalls.
Edit: to further elaborate, I havenāt been ramping up with waves in my sets these past few weeks mainly because my frequency has been so high and Iām focusing on greasing the groove, focusing on technique and accumulating a lot of volume as opposed to maximizing poundage in each workout.
But I may be completely off-base of what you are referring to and/or not being very efficient with my programming currently. Let me know!
Also in other news: my knee tendinitis has dissipated, so Iām quite pleased with that. Iāll continue my squatting 2-3x a week, but will refrain from any weighted lunges, which I believe aggravated it (when I did them poorly).
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No, what Iām referring to is waving the loads for lifts between days.
So, when squat (for instance) is heavy, next day bench is light, the day after deadlift is moderate, etc. If you squat daily or deadlift multiple times a week, the arrange it so your heavy days are as far apart as possible. Same for other lifts.
Make sense?
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Ohhhh gotchya! Iāve mostly been using self-regulation thus far as the guiding structure for whether I got heavy/light/dynamic or whatever, but I probably should implement a more strict approach to my program.
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Look, it depends.
What youāve been doing has been working as you say, so Iād change as little as possible.
Youāre currently training six days a week, right? While hitting the big three as well as press?
Maybe something like this could work:
Monday squat heavy range
Tuesday not squat or deadlift
Wednesday bench moderate range
Thursday not bench or deadlift
Friday deadlift light
Saturday not deadlift or squat
Next week
Monday squat light range
Tuesday not squat or deadlift
Wednesday bench heavy range
Thursday not bench or deadlift
Friday deadlift moderate range
Saturday not deadlift or squat
Week after
Monday squat moderate range
Tuesday not squat or deadlift
Wednesday bench light range
Thursday not bench or deadlift
Friday deadlift heavy range
Saturday not deadlift or squat
Fourth week everything 10-20% lighter than you would normally
Repeat
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Gotchya! Okay, great. Iāll try to structure my weeks more concretely like this. From now on I will also designate my days as light/moderate/heavy (didnāt see your response until after I had already lifted yesterday, but Iād designate it as a āmoderateā deadlifting day). Thanks so much, Mark.
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April 9, 2019
Moderate Deadlift Day
Squat 315 lbs 4x4
Deficit (2 in.) Conventional Deadlift 315 lbs 5x1, 1x3,
Sumo Deadlift 315 lbs 4x5, AMRAMP 7
Pull Ups +50 lbs 5x6
Hip Thrusts 205 lbs 3x12
I have enjoyed squatting as a warmup for deadlifts or also throwing in a set at the end of a pressing workout. Was a bit discouraged with how slowly my conventional was moving off of the floor yesterday, so I did some deficits. I feel like I could pull 405 with sumo right now if I tested it, but Iām going to hold off on that. Still trying to hit sumo at least once a week as accessory while doing conventional variations twice. I think my conventional technique needs a lot of work (mostly due to what I think is pelvic mobility limitations, it feels more like an RDL). I donāt think Iāve ever posted a video on here for technique feedback. Perhaps it is time I cross that bridge.
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Happy to help. Itās a pretty decent approach.
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April 11, 2019
Moderate Bench Day
Pause (1s) Squat 275 lbs 2x6, 2x4
Squat 225 lbs 1x12
3/4 ROM Pin Press 300 lbs 2x1
Bench 275 lbs 1x1, 6x2, 1x1
I have been getting shit sleep all week, so I took Wednesday off and went for a little hike/walk on the beach instead. During my breaks at work I try to get a 30 minute walk in as well.
The lower back has been tender lately, probably from all of the deadlifting volume coupled with poor sleep. I have my belt now, but I still donāt want to use it until I resolve my back issues. Iāll be seeing a chiropractor for the first time ever starting next week, and I think once I get my sleep in check Iāll be feeling much better. Will probably just go do a bunch of hip thrusts and core work today, maybe pull ups.
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When will you attempt the 185x50 April squat goal? The month is halfway over!
I did it about 8 months ago and it almost killed me, literally! Sent me into afib! I had an underlying heart condition I didnt know about thoughā¦
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Oh man, Iām thinking possibly this week! I want to do it on a day I know Iāll have solid rest/recovery.
Good luck, get a video.
Youāre plenty strong. Just got to shut off fatigue and keep braced as best as possible.
You got it.
April 12, 2019
Heavy Deadlift
Sumo 365 lbs 1x1, 385 lbs, 1x1, 365 lbs 2x1
Conventional 315 lbs 2x2, 1x5
Clean & Press 135 lbs 5x6
Chin Up 1x20
------------------------------------------------------------------------
April 14, 2019
Heavy Bench Day
Squat (w/ belt) 335 lbs 2x1, 3x2, 355 lbs 2x1
Squat (no belt) 275 lbs 1x8
Bench 285 lbs 1x1, 295 lbs 295 lbs 5x1, 225 lbs 1x10
Conventional Deadlift 315 lbs 3x1, 2x4
Squat 185 lbs 1x25
My belt came in yesterday, and I was too tempted to just give it a go so I can work on my technique with it. 355 lbs felt quick, so Iām confident once I implement it more I can get up to 405 (with a belt) in a couple of months if I decide to test it, but Iāll stick to my beltless programming for now.
Main focus for today was to put up 295 on bench for a few singles anyway. Iāll be camping for Easter weekend, so doing some full body routines beforehand as opposed to my usual splits. Conventional deadlifts felt much smoother than ever before. Itās a work in progress, but pleased with the direction of my technique.
At the end of my workout, I decided to do a set of high rep squats at 185 lbs. After all the heavy lifting, didnāt want to push for the 50 today, but it was nice to get to 25. Was really encouraging to get the support/hype from @IronOne. I know i have the 50 in me if I do it when Iām fresh. Tentatively aiming for Wednesday or when I get back from camping.
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Good stuff. Might behoove you to stairstep your way up like youāre doing. Next time hit it for 30, etc.
I did it as part of Mass Made Simple, a Dan John program. I was supposed to do 205x50 3 days after that 185x50 set, but had heart issues. Iāll never attempt a real hard 50 rep set again lol.
Itāll teach you something about your pain tolerance!
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I know what pain is and I donāt like to tolerate it!
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April 15, 2019
Heavy Sumo Day
Sumo (w/ belt) 365 lbs 1x1, 405 lbs 1x1, 415 lbs, 1x1
Conventional Deadlift (no belt) 225 lbs 1x20 TNG
DB Bench 100 lbs 4x8
Pause Squat (no belt, 8 second pause) 300 lbs 4x1
Bench 275 lbs 6x3
Hip Thrust (1.5 reps) 135 lbs 2x12
Farmers Walks 100 lbs 5x
I wanted to see where my sumo is at with a belt, and I was honestly surprised how quickly 415 flew. The pause squats felt good, and the benching was an indulgence since I didnāt do much volume the day before. Absolutely no pressing today, I think just core and conditioning. Will see tomorrow where Iām at for the 50 rep squats. I think itās the day.
Going to the chiropractor today. Tepidly eager to see how this may help.
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Iām supposed to be writing a paper right now (hopefully the last one for a few years before I go back for the doctorate), but Iām bored af, so just gonna ramble on a bit here on my training thoughts.
Conversations in recent months with my girlfriend have really pushed me to step back and evaluate my motivations and long-term goals for everything in my life, including fitness. Iāve always been obsessed with building a foundation of strength and the belief that it would naturally carry over to other aspects of my life. This remains true, but Iām trying to focus even more so on longevity. The ego in me wants to be the badass dad, but to me a part of that includes having a plethora of tools in my exercise toolbox. I need to expand a bit more into olympic lifts. Martial arts. Things Iāve dabbled in, but have never committed the time and focus that they deserve. A part of me has held off because then my strength training would take a backseat (and of course the other part of me refraining from taking on novel challenges is knowing I wonāt be good initially). I really am unsure at what point Iāll be comfortable making that transition over from solely focusing on strength to developing other skills. I know theyāll all contribute to a shared goal and there will be carry over to each other, but itās tough for me to make that change knowing it will slow my current progress. Not to mention these other pursuits are more of a financial investment that will require coaching and a commute. Anyway, end of ramble. Back to the paper.
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Iām right there with you on the various pursuits. I should learn to box and do jiu-jitsu but the $70-100 per month membership and added time commitment is a big hurdle. Those gyms only operate early in the morning or in the evening and donāt exactly have a kid drop-off.
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April 16, 2019
Moderate Squat Day
I didnāt get to log it as I was going. Squatted 315 for a few singles, doubles, and triples. Fucked around with some other exercises. Did exactly what I said I wouldnāt do and benched a bit (5+ sets of just pause singles 1 in. off of chest). Did one set of 20 chin-ups. Suitcase carries with 90 lbs dbs. Ended with 185 lbs squats for two sets of 20 reps.
April 17, 2019
Heavy Deadlift Day
Conventional (w/ belt) 365 lbs 5x1
Sumo (w/ belt) Sangles of 315 365, 405
Hip Thrust 225 lbs 2x12
Clean & Press 135 lbs 2x8
My week was all over the place. Shitty sleep and stressed. Please, just ignore the dumb programming. The gym is where I go to unwind, so I just wanted to lift things and not think about it. Iāll be out of town camping today until next Tuesday, so I didnāt really care about hitting the heavy deadlifts twice or all the squatting. It will be good to take these days off. My only hope is that I come back more motivated and refreshed. Sometimes these days off lead to weeks. Overall, Iām happy with where Iām at. Honestly, knowing I was going to have 5+ days off made me want to cram as much as I could into these days leading up. Just not smart, but itās what I needed. Live to lift another day.
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