Looks like overtraining. I’d keep deadlifts as the only heavy lift of the week and make these sessions short. Then stick to lighter explosive work on the other compounds, and throw in some isolation of course.
This is inspiring IMO:
For you that could look like:
day 1: deadlift, Kroc program / speed bench / pulls
day 2: upper body assistance as per the article
day 4: speed squat / speed bench / rows
day 6: lower body assistance as per the article or a soccer game
Days 3,5,7 are off, could be reasonably easy conditioning
I’m definitely enjoying the break at the moment. When I stepped on the field two weeks ago it felt like I was moving in slow motion, and for all the strength that I had gained I wasn’t one bit faster or more “athletic”. However, soccer is very different from powerlifting so none of this was unexpected. I was just disappointed with how far my speed and agility had dropped. One thing is for sure though, I’m feeling alot faster lately and I attribute that to the strength that I put on this year. Even at 200lbs I feel like I’m just as quick as I was when I was 175lbs. Cardio isn’t there yet, but it’s coming. At this moment I’d like to get back into the weight room next week.
Played another 1hr+ of soccer today. Last night, I was actually able feel the difference in the amount of fat around my waist area. It was a significant difference. I imagine I’ve lost a fair amount of strength but in all honesty, it feels good to be somewhat leaner. I haven’t weighed myself in over two weeks, will check asap.
Another 1.5 hours of soccer today. Definitely some early patellar tendonopathy in my left knee (likely because of poor biomechanics and jumping back into running too quickly). Going to need to be proactive to ensure that this doesn’t develop into a chronic problem. Lots of foam rolling and stretching are in order. Other than that, looking visibly leaner, I’ve yet to weigh myself though.
Not much to update today. Yesterday I did some light interval running. Today some more stretching and foam rolling. Looking to get another interval session in tomorrow.
Been a few days since I last posted, but all is well. I’ve been trying to ease back into running these past few weeks. It’s safe to say that a 550lb deadlift is no longer the goal. I’d like to drop down to about 175-180lbs and be able to run a 12 minute 3km as a longer term goal (I’m nowhere near that at the moment) at that weight. I’ll be aiming to do two upper body sessions per week along with five running sessions per week and one day of pure rest. Of these five running sessions, 2 of them would be easy-moderate intensity to hopefully prevent burnout. The other 3 are soccer practices with my team and/or more intense intervals.I’d like to test my 3km time somewhere around August 1. I’m hoping for a time of around 15 minutes, I think that would be a decent start. I also weighed myself last week and was hovering around 199lbs, so theres quite a bit of weight/fat to lose!
5km run in 30min -->Much easier than last time. Might bump the time down after another session or two.
The fat loss is obvious for me. For the first time in nearly a year there was some sign of the lower abs. I’d completely forgotten about them! I’ve been keeping protein intake high and added back some upper body stuff to maintain so I shouldn’t lose too much muscle mass. There’s a 1 mile race coming up this weekend and I’m thinking of signing up to get an idea of where I’m really at.
Played a 1.5 hour game on Wednesday followed by a 5km run on Thursday. That was probably the best soccer I’ve played since returning.
Today I was feeling tired and 6x100m sprints with 20 seconds rest felt like death. I’ve got another game tonight so I decided not to kill myself on the intervals today.
Not a hiit style sprtint, it would almost work out to a 50/50 split. Heaps of ways to do it, like walk a 100, then Sprint 100 etc, although as a heavier bloke I think running should be banned
No it’s definitely not a full sprint. I have it so I complete the 100m in 20s, then rest 20s and repeat. Previously I worked up to 12 and had at least a few more in me. Turns out I was on the verge of getting sick so that explains my poor performance.
Haha I definitely rushed back into it too quickly. My knee is still slightly aggravated. However I’ve noticed a massive improvement in my game endurance and speed these past few weeks.
(little is that the right term here).