Haha, ya I like to have plans going into a workout, yet I often find myself kind of wingin’ it based on feel. If DL is feeling strong, you can bet I’ll be looking for a PR if left to my own devices.
Thanks man, but 7 might still be a couple years away. It’s a number that I definitely feel I can reach if I keep training hard, but I don’t see it falling in less than 12 months. I guess “short time” is relative, so you might have been referring to a couple years anyway…
Even though I haven’t practiced it much, I think it seems to be one of my stronger DL stances.
And look at that, 1 week on Brady’s program and I hit a deadlift PR!
How dare you take credit from me. I have had a hand in planning 4 of @littlesleeper’s workouts, I obviously know what’s best for him and how he needs to progress.
Based on his Neuro type, I knew that chocolate peanut butter ice cream was necessary for a sumo stance deadlift PR. If he was planning on pulling conventional it would have been cookie dough.
Ok, glad to know we’re on the same timeline there then.
Thanks man, I’m sure it won’t be long with the strong pulling you’ve been having. Plus settling into your new weight class will take some time to build back up, but likely pretty quickly.
Oh yes, the beauty and the curse. It does give me the opportunity to auto-regulate, but honestly I don’t think I’m advanced enough to do that effectively. I think 80% of my Training Maximally sessions would end with me pushing a little too far and doing more than I should.
On another note, I’ve been making these for my nightly snack. Just 1/2 cup yogurt, 1 scoop Metabolic Drive Chocolate, 1/2 Harvest Crunch Granola Cereal and 1 banana. End up being 355cals, 52g carbs, 6g fat and 28g protein. It’s delicious.
Lower back is torched. I did some foam rolling and stretching this morning and took a couple Ibuprofin. Tonight I’ll cycle on the AirDyne a bit to get the blood moving and likely some more stretching and foam rolling.
All good though, I’ll take some discomfort for a PR. Not injured, just sore. It’s been awhile since I’ve been able to push my lifts like that, I’m not used to it!
Went for a massage yesterday to try and help out my back. It seems that pushing my deadlift irritated it pretty badly.
Tonight is squats, so I’ll be monitoring it closely and try not to much it too far. Sometimes a little bit of work in the affected area can help the healing process, so fingers crossed.
I’m happy to have hit a PR, but will be staying in the lower intensity/higher rep range for deadlifts moving forward for a few weeks.
If back is iffy, could switch the lunges for back squats. Still keep the reps reasonable (6-10 per leg) but obviously cut back on the set number a bit. Then do back or front squats with the RDLs.
That might not be a bad idea. I’ll assess tonight and see how I’m doing. I’ll make sure to thoroughly warm up and ramp up sufficiently before diving into anything excessive. Thanks for the tips though.
Last night between car shopping (still searching), priming the kitchen, walking the dog (maybe followed by some trampoline jumping) it was 9:45pm and decided to save the workout for the morning. Now it is the morning, and I’m sipping pre-workout. I don’t consume pre-workout often but a friend gave me this jug since she wasn’t using it and since this is a rare morning workout I felt it was appropriate. Although, there was no scoop in it when I got it so I eye-balled the quantity. Oh, and I also picked up a 550lb tire for flipping. This thing provides a bit better of a challenge than my little 185lber I currently have. I’ll likely start working it into some strongman circuits starting this weekend.
Also, believe it or not, by back/sciatic pain was feeling significantly better after jumping on the trampoline. My wife jumped on when I was unloading the tire and I was hesitant to get on since my back was tender, but after 5 mins of jumping the pain had pretty much subsided. I think the worst thing for me is sitting for 8hrs per day at work, allows it to really tighten up.
07/12/2017 #Brady’s Program - Week 2
##Day 1 - Lower
Box Jumps
5 sets of 2
Hang from a pullup bar between sets
Front Squat Hold
135 x 30s
185 x 30s
225 x 30s
275 x 30s
275 x 20s x 4
Back Squat
135 x 3
185 x 3
225 x 3
275 x 3
EMOM doubles @ 335lbs for 5mins
Lunges or Reverse Lunges SS/ RDLs
135lbs x 14/14 x 4
Pretty much did the same weight/reps as last week since I’m not exactly 100% and this is a morning workout. Still a good effort here and I think a 2 week induction phase into a new program is never a terrible idea to gear up to start pushing it in week 3.
Belt squats always go a treat without any spinal load, if you don’t have a machine you can jerry rig one with a dip belt and a weight tower like a crossover station, or hook it up to a tbar row on a landmine, or even just KBs and stand on two benches. I’ve tried all three and they hit the quads hard
