I almost went full blasphemy, but caught myself. I’m about one post away from being a villain on here; I snapped at a dude a few days ago and now this!
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I have to check myself before I wreck myself often on here. Nearly blasted someone the other day but deleted the post before I hit reply. I apologise for my poor behaviour I did not mean to trigger your religious impatience.
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I just like to joke too much and sometimes it upsets folks, and I wouldn’t want to step on something so dearly held.
It’s hard to walk the line on here because there’s no context and, often, language barriers
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So went back to see the physio today. He did some needling in my arm / elbow and some grip and strength testing.
He then gave me a small band and has given me a couple of exercises to do for the next few days.
These I pull out against the band as far as I can before I feel pain and then hold for 5 sec. 5 lots of 5 sec hold for both exercises 2 times a day.
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Good job on the sand barrel today. I can do that with the 100lb bag if i have time tomorrow. The bag rides much easier on the shoulder though, compared to your keg.
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Seems like that photo could have been cropped at the waist; I like your style.
Those look similar to something Meadows used to do. It always gave me kind of a knot in my trap, so I’m sure I was doing it wrong.
Too lazy to crop it. Lol
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You could go with shoulder and just go for distance, or go bear hug and make it horrible or alternate between the 2. Shoulder carry until
You have to put it down, then bear hug, then shoulder etc. lots of choice mate.
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I’ll respond on instagram once I find time, mate.
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Sunday 18th Dec - volume week 6
Deadlift
Bar x 10
70 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 10 (308 lbs) - lots more on the tank but didn’t feel like pushing it today.
Lower back was pumped big time
Played with belt squat
No weight x 10 - testing set up
40 x 8
80 x 7
120 x 5. Really hard to balance, especially when you get to depth. I need a lot more practice.
80 x 8
80 x 8
These felt very odd, very hard to push out of the bottom. I think I need to play around with foot position and where the cable is in relation to my feet.
Dumbell bench (wrist wraps for these)
42.5 x max x 4 sets (94lbs) - 8, 8, 8, 9
SS
Bench supported row
30 x 8 x 4 sets (66 lbs) - 10, 10, 10, 10
Lat pull downs
63.5 x 12 x 3 sets
Had to change my schedule and train on Sunday due to Christmas stuff happening next week. Was feeling really sore and tired today, so decided to modify slightly and drop the heavy set for deadlifts. Still got a good session in. Elbow was a little bit cranky.
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Leg soreness especially in my hip flexors today, no idea if this is from squats on Friday, barrel walks on Saturday, lots of squatting down when detailing mine and misses cars on Sunday or the hip squats.
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100 body weight squats just to keep moving and work out some soreness
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Was thirsty at work today so decided to drink a @T3hPwnisher approved recovery drink
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Is that real milk? Without any nonsense in it?
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It’s still pasteurised or whatever you call it, but it is high fat full cream. Yummy
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Tuesday 20th Dec - volume week 6
Bench
Bar x 10
60 x 5
80 x 3
100 x 8, 8, 8 (220 lbs)
These felt tough. Left shoulder is grumpy again
Bent row
105 x 4 sets - (231 lbs) 10, 9, 8, 9
Elbow screaming after these
Seated press - front
52.5 x 3 sets - 10, 10, 10
SS
Pull ups (fat bar)
3 x 3
Good shoulder pump
Cable row
55 3 sets x 15, 15, 15
Good pump session, body is very fatigued right now.
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Off to see the physio again tonight and get some more treatment on the elbow / forearm tendon. He mentioned last time I saw him that he would get into it a bit tonight, so I am expecting this session to be very painful.
I have noticed running this 6 week volume block that my body starts to seriously fatigue and break down after week 4. Last week (week 5) strength felt a little off which could have been mental because of my elbow issue but I feel like it was mostly just fatigue. This week (week 6) is much the same. Energy is lower and I feeling tired a lot, appetite is also down a little. When I look back to earlier i the year when I ran super squats I had a similar thing in week 5 and 6. I know its hard to compare because SS is so intense and the fatigue accumulates as you out train your recovery. But I feel that 6 weeks for a volume block is just too long for me.
This is great to know because it means next year @wiseman83 and I can adjust and come up with shorter volume block solutions and maybe have them more intense for less weeks.
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Physio did some massage type stuff on my elbow and forearm. OMG it was so painful. I had to pant breath at one point while he counted down from 10.
He has given me some new movements to do with a Dumbell life the next week.
Strength is improving in that forearm which I am going to take as a good sign
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No burpees allowed yet. So I chucked on the weight vest and went for a 40 min walk. Worked up a nice sweat
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It’s too long for you, 100%.
You always peak in performance around week 4 be typically. So this makes alot of sense.
According to Mike Tsucherer’s extensive athlete data collection, 4 weeks to peak is the most common peaking length. Though the range is 3-6 weeks. I’m also 4 weeks.
So it’s not a surprise that 6 weeks is too long.
Three ways we could potentially lengthen a block to 6 weeks, or 5, would be to 1, start easier, 2, take smaller jumps in intensity, 3 stretch out the volume increases also. Basically you turn week 1 weeks into 2 weeks, and stretch out the jumps between weeks 2 and 4. Or…start as normal, go up for week 2, and week 3, then down for week 4, then up again for 5 into 6.
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