That actually looks kind of fun, but something I really shouldn’t even think about because I really need to focus on my pushing and pressing. I looked back on my trainnig from the year’s start the other day and it was so skewed toward posterior chain/pulling/rowing it isn’t funny. It didn’t do me any harm, but boy oh boy am I lagging in the other areas…
Since you’re training each lift separately, I can’t see how thats a problem. If it gets you where you want, cool. If not, you’ll have learned something.[/quote]
Yeah I love your style of training, and I like to cycle through mutli-lifts per session style splits. But I made a deliberate decision to do this Push/Legs/Pull split to allow some more volume, so I’m going to do it. lol.
Plus I’ve been neglecting back volume a lot, so I think this program will hopefully help all my lifts a good deal, where as maybe honestly just pulling a lot of singles-5s would be better for my DL. But in all honesty (this is blasphemous) I don’t really like DL’ing. My leverages are good at it, I don’t feel like I have to ‘work’ for it as hard as I do Squats and Bench, and I don’t like putting all the plates on and off lolololol. I want a big DL, but it’s not all that fun for me, so choosing a program that had a decent amount of quick, dense DL’ing in, but also got volume via accessory work, was appealing to me lol[/quote]
Nothing wrong with not liking DLs. I found high box squats worked a treat to drive my sumo DL. Set the box so your hips are where they’d be to start your sumo pull and set your feet in your sumo stance or a little narrower (about an inch or so).
Worked up to a quick belted 315 Single on Squats today
then beltless triple with 265 Paused
then repped 265x8
Last day of ‘deloading’. Hitting the DL day tomorrow hard, and next week I think I’m just going to do something king of Coan style. I think I might need to cycle my reps a bit more, and not try to hit a PR every day on every lift like 2x a week lol
I’ll keep my Bench Days similar, but will probably just do 2 sets of Flat, a few back down sets, the Wide Grip like I’ve done, and maybe on the ‘volume’ days I’ll stick with 5x5 paused, but because I’m kind of stalling with ‘straight sets’, may just ramp up, so instead of trying 205x5x5, might just go like 185x5, 195x5, 205x3x5, something more like that. Something similar for Squats as well, but will keep reps lower then bench, just because it’s a bit more technical, and if I want to do higher reps I’ll do high bar or something less likely for me to cheat on.
If anyone has other suggestions with like a ‘program’ I should get on, I’m all ears. Like MarkKO mentioned though, I need to take some lighter sets, or else I’m going to keep hitting a wall every 3-5 weeks.
No sure what I want to do training wise. Kind of want to do a simple Coan style split, also kind of want to keep the DL day as is and then do a kind of high frequency 4x Bench/Squat thing. Ughhhhh so many options
Stick with what you’re doing for a bit longer to see how it works, then figure out if you want to change. Give it a set period of time and then reassess how you feel about it and your results.
[quote]MarkKO wrote:
Stick with what you’re doing for a bit longer to see how it works, then figure out if you want to change. Give it a set period of time and then reassess how you feel about it and your results. [/quote]
Yeah that’s a good point. I played around with some stuff today, just to see how I felt
Flat Bench: Tried a rest-pause technique, HeavyTriple got a lot of of it, and honestly I think it’ll help with not getting intimidated with heavier weights
220x4
220x2+2+1
WG Paused Bench:
185x2x6
Pushups, Tris, and Delts
Just starting low on the volume totem pole and going to up it slowly. I feel like with anything above like 80%, I lower the weight so ‘slowly’ with Bench that I lose a lot of power, like my concentric and eccentric movements are almost the same speed lol. I don’t want to just dive bomb it, but I do want to come down tight, controlled, and mostly confident, which is not what I’m doing. Maybe some rest-pause stuff will help me get ‘comfortable’ under that weight
Alright I’m getting frustrated. I need to have some kind of game plan lol
Squats:
335x1
315x4
HB Paused Squats: Beltless
225x2x4
Deficit DL:
385x4
Just did 4’s today and no reason why. I’m just getting really shitty sleep and I feel it’s messing with me. Like I’m sleeping 8+ hrs but it’s like I’m almost always only half asleep.
I need to plan out something for 4-5 days, some kind of method to my madness, with heavy work sprinkled in with volume. I like my DL day, nothing else lol
[quote]Spidey22 wrote:
Quick Back + Bis workout, nothing special
Definitely in a mental rut. Feel like progress is poor, not feeling as motivated to lift, idk very weird. [/quote]
Have you had a deload or break in training in awhile? Have you been dieting for a long period of time (more than 6-8 weeks at a good rate), have you been constantly lifting near maximal weights with the same exercises with no variation? There are lots of things that can cause it.
You may need to recover physically and could use a deload, or you could use some less strict training for a couple weeks if the tediousness of constant very strict training is getting at you, or you may just need to keep training as it is and take a break from dieting and bump your calories up a tiny bit.
Go take a look at what you’ve been doing as far as your log, and self evaluate, or ask an experienced lifter you trust for consistently good advice like heavytriple for some advice. If you are feeling consistently awful, no longer want to lift, or your progress feels stale then chances are you need to change one or two things.
Also sleep and appetite issues, and no longer having the drive to lift are signs of overtraining, so that could be it. Take what I say as you wish, but in my opinion you should do some introspection and possibly ask someone like HeavyTriple or someone else for some feedback and advice.
[quote]Spidey22 wrote:
Quick Back + Bis workout, nothing special
Definitely in a mental rut. Feel like progress is poor, not feeling as motivated to lift, idk very weird. [/quote]
Have you had a deload or break in training in awhile? Have you been dieting for a long period of time (more than 6-8 weeks at a good rate), have you been constantly lifting near maximal weights with the same exercises with no variation? There are lots of things that can cause it.
You may need to recover physically and could use a deload, or you could use some less strict training for a couple weeks if the tediousness of constant very strict training is getting at you, or you may just need to keep training as it is and take a break from dieting and bump your calories up a tiny bit.
Go take a look at what you’ve been doing as far as your log, and self evaluate, or ask an experienced lifter you trust for consistently good advice like heavytriple for some advice. If you are feeling consistently awful, no longer want to lift, or your progress feels stale then chances are you need to change one or two things.
Also sleep and appetite issues, and no longer having the drive to lift are signs of overtraining, so that could be it. Take what I say as you wish, but in my opinion you should do some introspection and possibly ask someone like HeavyTriple or someone else for some feedback and advice. [/quote]
Thanks man, it could be a number of those things honestly. I talked to HT, I think I just pushed my volume a bit too fast, and keep pushing for PR’s EVERY session, which is just not maintainable long term without a deload. I definitely need to look at what I’m doing, and construct a game plan
I think it’s weird I can hit 4x4 Paused with 210 but 215 was a rough 5 reps Touch and Go. I guess I’m making progress little by little, but I just don’t feel good lol
In a situation like this I think a simple Texas Method or 5x5 double progression would be a good idea, with a couple of sets worth of high rep assistance per bodypart. Also, eat more. If it’s easier, consider eating more of your food in a couple of big meals rather than splitting it up, and then try to autoregulate more based on hunger + progress - I feel that you might still be in “cut mode” and over-analysing.
Many different training styles would be better than continuing as you are and getting frustrated, but a stint on a simple progressive program should give easy results; get the weights moving up again, gain some confidence, and then decide how to proceed when you’ve finished your Coan DL cycle and hit some PRs.
That’s my take on it, anyway. Good work though, you seem to have put tons of effort in lately, so you deserve results!
Yep, gunning for PRs every session is a surefire way to run yourself into the ground. You’re definitely putting in the effort, so your best best is taking a step back and away from the weights for a few days to reset.
Take the time to set out how you want to train for the next six to 12 weeks and then get into it. A progression like halcj suggests would be a good idea, or you could set something of your own up, whichever feels better for you.
You mentioned a bit back you like how I train so if you just wanted a few ideas I can send you a link to my Dropbox where I keep all my programs.
Thanks for the advice guys, always appreciated. MarkKO, yeah I’d love to see some of the programs you’ve used, especially for Squat because yours kills mine haha
I managed to string to solid workouts together in a row, so hopefully this is some momentum building.
Squats: Ok, I did something I’ve never really done before, and I liked it. I ramped up weight as opposed to straight sets. Warning, I accidentally made a squealing/yelling noise on rep 4 of my video, no idea why lol
225x5 (beltless)
245x5 (beltless)
265x5
285x5
305x5
Franken Fronts:
185x2x8
Some Lunges and assisted Pistol Squats
Was in a bit of a rush, actuallly going ziplining with Jskrabc from off this site lol.
I once again got shit sleep, and after about 4 hrs of not really feeling like I was getting much out of rolling around half awake, I woke up, chugged some coffee, and decided to hit my session early and get it out the way. Ended up being a solid one. I’ve never really ramped up in weight before, and Idk why. Especially considering most the time I don’t feel like I’m even ‘on’ until about 3-4 sets into my working sets most days. Just felt really warm and grooved once I got to 305. Form wasn’t perfect but honestly it’s better than it’s ever been at 300+ and especially considering my weight loss (definitely a PR BW wise) I’m happy with it.
Think I’ll play around with the ramping, at least on volume day, where I’m less concerned about getting in a certain amount of work in with a certain weight, and more so concerned with just getting in a decent amount of reps in general. Hopefully it’s enough of a change to keep things moving. Thanks halcj, saying the Texas Method is what made me think of doing it lol