Damn man.
I’m curious, with your joints preventing you from lifting too heavy, how do you train?
do you mainly just chase the pump and do bodybuilding style rep ranges?
How did you end up like that at 18? Do joint problems run in your family or was it a byproduct of training?
@danteism I’ve seen you mention in another log, deloading via reducing volume and doing a variation of the main lift e.g snatch grip deads instead of regular deads. The last time i deloaded i dropped all weights to 50% and found the week after i couldn’t hit my target reps/weight and it messed up my current 4 week cycle (I’m now one week behind, not to big an issue but yeah). I felt sort of detrained. I’ve only deloaded twice since training again (every fifth week) but the deload i did the first time worked better: (Doing a heavy single on main lift and minimising assistance volume) i wasn’t detrained and i felt fresh and recovered leading into my new cycle.
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Type 1A needs to stimulate the nervous system even when deloading.
By using harder variations you’re allowing for greater relative intensity (% of weight lifted in relation to your max on that specific lift) while keeping the absolute intensity down to help the nervous system recover. So doing a 70 kilo feet up bench may be 90% relative intensity and 70% absolute intensity if your feet up bench max is 77.5kgs and bench max is 100 kilos.
But you could do it with your main lift if you don’t go too far. Because no matter who you are, if you need to deload, you must let your nervous system recover.
Out of curiosity; Did you use like a 3RM or so for the single when deloading?
I just went back through my log and it seems i went up to 80-90% and did some ligher sets with 60-70% for technique. Then did stuff all volume.
Makes sense
Thats true. I might try the variation thing next week and see if i like it.
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Be sure to report your findings, it’s really useful information.
Next deload*** i have two weeks left before deloading lol.
Todays training
Warmup:Facepulls,lat pull down, hammer curls, pull aparts, foam rolling
Close grip bench
65kg
×5
×4
×4
×4
Superset with pendlay rows 4×5 65kg pr
High incline smith press (The real big z exercise)
5×5 50kg. Weirdly enough really worked my middle delts.
Facepulls 3×12
Ez curls 3×10 superset Dip machine. So weak at dips… could get 4 reps with 25kg assistance
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Todays training/Rep Squats
@strongmanbrett week two done of cubemethod, really liking it so far. I’m not one to like programming (i like to do my own thing) but i think of it as like ok today im doing this and just look at the program on the day to keep my brain satisfied.
Warmup:
foam rolling, lateral band walks, facepulls and lat pulldown
Front squats
3×8 65kg pr best set prior was 60×8.
Again, no choking. Was too light though and really easy . Program said to do it at this weight % so stuck to it. Might adjust my Training max. It’s 95% Tm. @strongmanbrett thoughts? My strength keeps shooting up so its no surprise really but idk
SSB squat
2×10 70kg pr
Didn’t do yoke. Too exhausted. Had 3 Tests at school today plus stayed up superlate and woke up extra early to get some study in for the tests. Aced the tests though so fuck yes.
Atlas stones
5×2 70kg PR
https://www.instagram.com/p/BpZPs7aFja4/?utm_source=ig_share_sheet&igshid=16omu1sg4oems
One minute plank 20kg
Abs cramped like fuck after this…
Weighted hang. Used dip belt and set it up right.
25kg×1 minute. @danteism can i increase the weight to like 35kg+? Its not really doing much in terms of stretching and decrompressing the back, too light.
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Don’t adjust the training max. Leave it alone. Enjoy the work in the sweet spot where you will grow without getting beat up…
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I could manipulate the intensity by reducing rest between sets
(Make it feel heavier, which would satisfy me more) + if it says like 70% for 8-12 reps i could just go for the most reps and do 12. My neurotype thrives/Gets the most gains off of intensity.
Me too. I love lifting heavy. If you want to make it harder work on the tempo of the rep or pause but the weight is money. Lots of ways to increase difficulty without adjusting the training max. Finish the plan where you are then test and move foward. It is a long game not a sprint. You will develop discipline in training and it will pay off big time in the future by not overreaching all the time.
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Neurotype 1a recovers fast from heavier weights. I can overreach by doing too much volume. (Definitely the case with me) Coach thib recommends training primarily in the 87-92% range for sets of 1-3 and no more for my Neurotype . I believe this to be counterpoductive as strength in other rep ranges needs to be developed as well and certain muscle groups just dont respond well to low volume. Also the joints will take a beating from that…
However I’m primarily type 1 with traits of a 1b so i can tolerate higher rep sets but not much. i dont respond well to bodybuilding pump work as i just get burnt out real quick (it’s also demotivating for me). I do like to include a little bit of it though (what i can tolerate) as i think the joints benefit from higher reps and it builds the tendons and ligaments strength, as well as muscle mass like i stated before.
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You’re doing submaximal work and your strength is shooting up. Why would you want to change that? Do you want to get stronger in the long run or bury yourself every workout?
Instant gratification is meaningless in the long run. Emotional eating, emotional purchasing, emotional lifting…Those are all negative things followed by regret.
Love seeing this!!! Nice job!
This is the second week of the cube method, i couldn’t say that’s why my strengths shooting up. My strength has constantly been shooting up since back to lifting because i train hard and eat alot. Plus noob gains. In fact my overhead strength has been shooting up from working in the 80-90% range.
How does something being to easy mean i want lifting gratification lol?
Thanks man. I got one week of school left and year 11’s done
Adding weight to the bar would make you feel better. You’re tempted to move more weight now by changing your planned progression. It would satisfy your immediate urges/desires but it might not be the best play in the long wrong.
Not really, my problem wasnt the weight, it was how pathetically easy it was…
Strength is shooting up. As the weeks go on I’m cube it will get harder. Like @losthog said just enjoy the sweet spot right now, but don’t be afraid to manipulate rest times, if you focus on eccentrics on front Squats you can really fry your quads.
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Alright I’ll stick with my tm. If it doesnt get harder (i trust that it will) i will up my tm.