I find its fine if there’s a task that’s stressing you but once that’s done I instantly feel like death.
@ChickenLittle- I am jealous!!!
@painter27- x2- I can get shit done, but I don’t feel very good.
Slept 6 hours after nights. Woke up craving a bagel.Food cravings WAKE ME UP EVERY FUCKING TIME!
So, day off…gonna get to the gym later if it kills me (which it might)
4 Likes
Bench-Cycle 4/Week 3-5/3/1
Bench
1x5-45 lb warm up
1x5-65 lbs
1x3- 75 lbs
1x5- 85 lbs
feel like I am gonna max out on bench for reps soon. I was supposed to get more then 5, not happening
Chins (unassisted)
1x4, 2x3 Superset with:
Dips (unassisted)
3x8
Flat DB Flys
3x8- 20 lbs Superset with:
DB Rows
3x12- 30 lbs
Lack of sleep and food shows here. Not happy with this workout. Oh well, guess there is next time.
5 Likes
If you get 5. You are right where you should be. Keep pressing.
Really? My pressing has improved but I am only in cycle 4, so I don’t want to start maxing out. Hopefully, it’s just because I am pretty tired and worn down.
1 Like
Strength comes in cycles not true linear means.
Do you do any down sets?
Well I guess I need to learn to be patient. No, I typically don’t do down sets (I assume those are lower weight/higher rep after the main lift). Though I have been told I should do them.
So the way I understand female training is that you girls recover from volume better than we do…
Try adding. 3x3 with paused reps just above the chest with 65. On your next cycle. It is a small volume bump with lower weights to add volume to the program.
I will try that. However I hate volume, I am still wrapping my head around higher reps, and rep pr’s vs 1RM. Not sure if I will recover faster then a man though. I look at your workouts and want to vomit just reading them!!!
2 Likes
Hey…
I cut back the volume and it has helped my recovery.
I do love to push the edge of recoverable volume. Not the smartest thing I do…
1 Like
I think some people work/grow best with high volume, and some don’t. I think you found your groove. Maybe one day I will push myself out of my comfort zone and try something higher volume. I just don’t wanna dread going to the gym cause I hate my program.
2 Likes
I started to slow down towards my fourth cycle too, finish it out, if your fifth cycle starts to take a beating then I would either change the program or drop the TM(I think the rule is to drop it by 2 cycles) and keep chugging.
It seems only my pressing might be stalling, would you step back on everything or just the lift that you are stalling out on?
Just the stalling lift
Thanks for the advice. Bench has always been my weakest lift. I will def try what you guys suggested, and I might start fooling around with my form a bit too.
2 Likes
Changing my form was huge for me. Initially I just flopped on the bench and lifted. Then I learned to pull my shoulders back. Finally found a video that spoke to me about arch, belly breath, touch point, leg drive, etc and it all made sense. Sounds like you are at a point you are ready to go back and strip the form down and rework it.
Here is what helped me…
Thank you @losthog…I will have to look around for part 2 of this video series, he only talked about squeezing your shoulder blades together, and using your lats to unrack bar…thanks for this!!
I found them while watching that one. They popped up on the page as related videos.
Hey LL
You’re doing fine, 5 reps in week 3 is fine, could have been a bit better, but it’s fine.
Last cycle you did 8 with 80 lbs
5x85 ERM 99 lbs
8x80 ERM 101 lbs
Almost the same, lets say you were fresh you would have done 6: ERM 102.
We have bad days and good days, this was an off day, Shake it off and move on.
If you get 4 on the next cycle reset the TM to 85 lbs (your 5 RM weight).
OR you could do OG style and keep adding until you reach a 1RM.
Bench is very stubborn for many people, adding body weight seem to help, but we don’t want that.
@Frank_C- thanks! Will try to check them out later
@mortdk- Thanks for doing the math. I am not that far off, I will try not to make my bench day when I am so fatigued and hope it is just a result of exhaustion. Guess we will see next cycle. I am definitely not trying to put on more weight to improve my bench!
In Other News:
Paid for daughters entrance fee’s for school. She is definitly going! Also, she is getting her first tattoo on Friday- a birthday gift from her parents! Are we cool or what?
Hubby has second interview soon, I really hope he is offered something and takes it. The thought of contining to work these hours, and him being home all the time is making me cranky.
45 minutes foam rolling-I need to do this more!
5.5 hour nap-PR
2 night shifts, off friday, 2 weekend shifts. Funny, I feel a cold coming on…cough cough😜
5 Likes