I really don’t mind the DOMS for days…It’s the form breakdown during the session that bugs me
@dagill2 well I’m weak too for my stats so let’s hope my body adapts and keeps up lol
@T3hPwnisher wait sorry i dont think i quite understood you, how is laying flat with feet up supposed to help?
Gets the blood from the pump out of your lower back.
I see. Well, might as well try it out. Thanks!
That’s very rare, very specific advice from @T3hPwnisher. In my experience, that’s gold.
Bench
66.75 kg x 5
75.65 kg x 5
84.55 kg x 5
54.5 kg x 10
54.5 kg x 10
54.5 kg x 10
54.5 kg x 10
54.5 kg x 10
Alternating with cable row 65,65,70,70,70 kg x 10-15
Chest Press Machine 2 x 10-15
Bb curl 2 x 15
Squat
92 kg x 5
106 kg x 5
118 kg x 5
75 kg x 10
75 kg x 10
75 kg x 10
75 kg x 10
75 kg x 10
Press TM 57.5 kg
Press
37 kg x 5
42 kg x 5
48 kg x 5
37 kg x 10
37 kg x 10
37 kg x 10
37 kg x 10
37 kg x 10
Alternating with chin ups x 10,10,8,7,8
Laterals 2 sets
My wrists are officially hurting like hell again. Basically on every rep it feels like my wrists are being over-streched by the bar in my hands. The left one just straight up hurts, while the right one feels like there’s a ligament/tendon “popping” when I come down with the rep and the bar comes resting on my chest. This has me worried about rupturing something and definitely forces me to press in ways that probably are even more dangerous (for example, I lose sight of how I’m bracing and keeping my back which also leads to low back pain after my sets). I feel like this is also holding my strength back. I don’t know whether I’m doing something blatantly wrong technique wise, but seeing as I’m doing BBB the high volume surely doesn’t help. I’m considering switching to something else for my 5x10, like overhead db presses, as my gym isn’t equipped with a bar that allows for a neutral grip. Supinated chin ups are also starting to get painful due to this inflammation.
Secondly, now that I’m one week into university I can safely say that the lack of sleep is making me feel worse and possibly perform worse as well. For this reason, I’m considering switching to training 3 days a week to give my body more chance to recover in spite of the decreased sleep. Does this sound like a good idea?
@T3hPwnisher I’d like to hear your (and others’) opinion on these two issues.
Wait until the “possibly” becomes a definitely, then switch is my 2c.
On the first issue, have you considered going thumbless?
I am already doing it thumbless. I tried switching to full grip for one set today because I thought that gripping the bar that way would align my wrists better, but it really just feels super weird and hurts a different way.
No deep insights here I’m afraid then.
Pain diagnosis and management is pretty outside my comfort zone, but the best thing I could guess is having the bar in your fingers vs in your palm, which means it’s forcing your wrist back. It’s natural to want to curl your fingers around something when you want to grip it, but for pressing, you wanna exert your force through your wrist and palm, rather than your hand.
I don’t like lifting 3x a week, mainly because, when I do, I have to train REALLY hard compared to 4 times a week. It’s viable, but it’s gonna suck much more.
Bingo. I found that I literally cannot keep the bar low on my hand. It should be aligned with my wrist and forearm but it ALWAYS ends up higher in my hands.
It feels as if the bar is going to slip out of my hand if I don’t grip it with my fingers, and gripping it with my fingers leads to having the bar higher in my hands.
any other way that I count account for the increased stress and decreased recovery in my training?
I’d guess you’d be pushing the training sessions harder due to an increase in recoverability.
For the bar slipping thing, I like to focus my squeeze with the muscles around the thumb joint. If you really get that thumb crushing into the bar it feels very stable in that spot. Unused to have the same wrist issue and that cue helped a ton.
I wanted to ask you this question when I first read your answer yesterday but I refrained from doing it, because I thought it was a silly question. The more I think about it though, the more I can’t come up with an answer.
So, in the context of someone like me doing a program such as 5’s PRO + BBB @ fixed percentage, where every set, weight, and rep is outlined and you really just have to execute the plan, what would you consider “training harder” should one decide to keep the same program while only paring the training days down from 4 to 3?
Ever tried bulldog grip for presses? It should allow you to have the bar lower towards the base of your thumbs the same way it does for bench pressing
Just my 2c, but I’d probably play on the safe side and let your wrists heal for now until they’re pain free. Would probably stick to DB presses for a while (or whatever allows you to press without pain in your wrists)
That is the thing though: I wouldn’t take that program and turn it into a 3 day. I’d instead end up doing a full body program, like Building the Monolith, to ensure that I’m getting the most out of 3 days a week of training.
But wouldn’t that defeat the purpose (in this context) of only training 3 days a week to begin with?
The purpose I employ it for is to have extra days not training. Usually when time is compromised.
I haven’t ever taken away a training day for the sake of recovery. ADDING a day makes more sense to me. Less intense training sessions done more frequently.
Makes sense. I don’t think I can spread my training any more than it already is with this template.
Would you have any other suggestions as far as that or do I just go the “gut it out” route and keep everything as it is?
Deadlift TM 157 kg
Deadlift
102 kg x 5
117 kg x 5
129 kg x 5
94.5 kg x 10
94.5 kg x 10
94.5 kg x 10
94.5 kg x 10
94.5 kg x 10
Rope crunch 2 sets
(yep, I did train. Deep down in myself I probably already knew I was kidding when I said I wanted to train less)