280# axle bench on a deload… crazy!
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Lol…
Haha, once again, Grinders and deload do not mix!
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This my friend is way way to high.
There could be two reasons:
1: you’re just really out of aerobic shape.
2: you need a deload and you need it now.
And maybe even a combination of the two.
Could someone please explain to the Hog what deload means 
On another note if I had your potential for being a strong MF I would have trained exactly the same way and just pushed through.
You’re smart Hog, now you’ve reached a higher level of powerlifting and you need to train smart as well.
Maybe Conjugate is to taxing the way you run it.
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I think 60-100 is normal range. However, monitoring it wouldn’t hurt. You could try adding 10 minutes of conditioning to the end of each of your workouts if you were concerned about it. I know Louie is a big fan of sled pushes and pulls and battle ropes.
“A second traction and grip developer as well a prehab and rehab device is battling ropes and chains … I had a shoulder socket replacement, and when I started using the ropes, I found it made my shoulders feel great. I started with a 50 foot 1 ½ inch rope and then starting using a 2-inch rope to make it a harder workout. I use a moderate tempo for rehab and prehab. I have used a 2-inch rope for an hour straight. I then bought a half-inch chain to battle with and do a lot of 10-15-minute intervals. It does wonders for my shoulders as well as my conditioning. At 63 years old, I must do several small workouts per week to keep up with my Westside teammates. I think everyone should do them on a regular basis.”
“What about lower body workouts? Well, let’s start with sled work for the lower body. There are two methods. The first is for the development of the posterior chain. Here, one walks with a long stride on the heels. After touching the heel, pull through immediately on each touch. This builds the glutes, hips, hamstrings, and calves. This will increase your squat or deadlift immediately. There is no pressure on the spine. A side note: the abs are used on each step. For running or sprinting, it will eliminate deceleration to a large degree. The second method is to stay on the balls of the feet. This is similar to the pose method by Dr. Nicholas Romanov, which teaches you to reduce recovery time. The trip length can vary from 60 yards for power sports to long distance, up to 3 miles for a marathon runner. Try walking backward for knee rehab and thigh development. A powerlifter should do no less than six trips of 60 yards to a maximum of 12 trips for rehab and restoration. Other varieties are walking sideways, or forward with straps held below knee level for hamstrings.”
This was from an article he wrote on Westside Barbell blog called GPP
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Dude, @mortdk already called it. That’s high by fitness standards. I know 60-100 might be “normal” but we’re not normal. We should be better than normal since we work out all the damn time.
My resting HR is in the mid 40s each morning. I just finished 24 oz of coffee and my HR is 49 right now.
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Yikes! Mine “spiked” to 68bpm after a big deadlift workout. I typically sit between 62-64, which I’m now happy to hear is on the low end of normal.
Clearly not a fat powerlifter like the rest of us!
When I did bike racing my resting HR was between 28 (one reading) and 33 when I got close to 40 for several days I knew I was either overtrained or about to be sick.
Oh did I mention I weighed in at 68 kg - 150 lbs. Had I known about nutrition the way I do today I would have been lethal and probably 2 - 3 kg lighter.
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Wow, this makes me feel extremely unhealthy. Apparently my cardio sucks! (I mean, I kind of knew this already…)
maybe, but then again not, you’re playing hockey, you’re lifting, you’re not a fat dude, you eat well so no you’re not unhealthy.
I don’t think I was very healthy at that time, but my conditioning was above average that’s for sure.
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Wow you guys are blowing this up. I did take my resting heart rate again. It was 77.
The day I took it was after eating a ton of salty fish with my mom and driving home so (it was high) it was not really a resting heart rate. I did feel like trash is why I decided to even take it.
My wife decided to record me “sleeping”. I am snoring bad and breathing is terrible. No wonder I’m not feeling rested. I need to lose some of the extra weight I’m carrying and get leaner.
I am close to being under 270. Which is a huge plus for me. Today in the gym I’ll hit the speed work and one supplemental movement some abs/core and be done…
I do feel better after nearly 10hrs of sleep last night. First night in weeks I’ve gotten over 5-6 hours.
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Conveniently you used your little tracker to keep tabs on how much you lifted.
If you go back and look you should be able to see where the limit in pounds moved is. Then to train Optimally you can do between 65-85% of that load.
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Expand this some. @FlatsFarmer What are your thoughts on that range? For deload? Or for regular sessions?
I’m thinking moving foward it should be more like
Main:
Supplemental
Accessories: pick 2-3
ME days supplemental is 3-5 sets of 3-5 reps, accessories are 3-5 sets of 8-10 reps
DE days supplemental is 3-4 sets of 10-15 reps, accessories are 3-5 sets of 10-20 reps taking one of the movements to near failure.
Check out a CPAP machine (if you haven’t already). My dad used to have these symptoms, and he never felt well-rested. After he used the CPAP, he got the best sleep he had gotten in years.
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Here’s my favorite graph from Matt Wenning. Your deload bench workout from the other day was probably too little to be fun and effective for long. So 10k lifted is on the left of the chart. Your recent lower body days have been too much to sustain (sleep off, or a few weeks back when your appetite was messed up). So 40000k lifted is off to the right side off the chart.
Instead of doing too little in response to doing too much, you can keep the workload somewhere in the middle, where the gains are.
Instead of a break from killing yourself, your deload could just be your minimum effective workload, like 25k. And then you wave it up, lifting more for 3-4 weeks. But instead of pushing balls through the wall to go until “complete breakdown,” you go to 85% of the limit, like 34k.
While you’re still feeling pretty good, wave back down to the lower end of the effective zone. Maybe 27k this time. Instead of a “break style deload” you’ve just done a planned reduction in workload. Then push it up for a few weeks, maybe to 36k this time. Stay in the effective zone without doing too much, then having to back track and do too little.
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hah ya. I was about to comment: measure it several times. It can really be all over the place. (and it has to be a “true” resting HR to actually be compared to those resting HR ranges)
Lack of sleep will def make it higher from my experience.
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You can use sets and reps to keep track.
3 Sets of 10 is 30 reps
5 sets of 20 is 100, reps
That’s a big range. You could wave between 50 and 75 and avoid doing to much and then having to fail it back so far.
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@FlatsFarmer you’re an oracle
That’s probably one of the best comments I’ve seen in a long time. I’ll keep that in mind.
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It’s your fault!
If you had just said you checked your heart rate and it was 90 then I would’ve let it slide.
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