Squats felt good. I went as low as possible. Stance and depth felt great. I forgot my workout journal so some of these weights are off from what I should have been doing. I will get back on track next workout.
Definitely exceeded my expectations for todayās workout (especially in leg curl)! I plan to gradually increase by 5lb in RDL even though pre-injury I did 275 for set 3. I want to avoid re-injury.
Another great workout. I felt like I really pushed the limits today. When I failed a rep, I did a slow eccentric from where I stalled (except bench). I should keep doing this (note to self).
Summary: Maxed my second working set on bench the first time trying the new weight of 160. Added an extra pull up. Maxed my first working set on seated OHP, which is 2 reps more than last time and was 1 rep away from maxing my second working set on the first time trying the new weight. Added a rep to my chest supported row on first working set and added 2 reps on my second working set to max it out. Added 2 reps on my barbell curl on my second working set to max it out. Maxed out my first working set on triceps extensions on the first time trying new weight and added 2 reps on my second working set after maxing out the first set with new weight. This was quite surprising. I am not sure what the explanation is, but Iām happy with the progress.
Great workout. Maxed out squats and RDL. Injuries have not come back and no new injuries. Still working on form for both squat and RDL. I was happy with my RDL form. My squat form was good for most of the reps but a few I felt a little forward. Legs felt strong.
In my program, I take next week off. When I take a week off, should I literally do nothing, do some band work, do some push ups and pull ups, or do some cardio? How exactly am I supposed to spend my time during my week off? Thoughts, @TrainForPain ?
What program? Is this a 5/3/1-type scheduled deload?
How do you feel? Are you achy/ tired/ sick of the gym? Or are you rearing to go and annoyed you have to take the time off? Anything you like doing you havenāt been focused on?
It does not use the word ādeloadā. Basically, it is broken down into 3 10-week phases (schedules). Between each phase, it says ātake a week off.ā
Personally, my body and strength progress seems to respond to rest pretty well and I am more in the camp of achy and tired but not sick of the gym. Iām not experienced enough to tell if Iām neglecting something or feel like I need to work it more. My gut/body tells me to take the week off completely, but do some stretching and band work. I posed the question to see if this would prompt a ādonāt take it off or you will hinder gainsā type of response.
At this point in time, I have no reason to doubt what the program says or not take it literally. I take the rest of the program literally.
After a 2 week break, I am rehabbing some arm tendinitis and sore knees. I am starting a new phase of my program and am easing back in for two weeks then starting back where I left off.
RDL - 8x135, 8x135, 8x225, 12x185 (no straps on the heavy sets - first time doing 225 with no straps)
Calf Raises - 12x180, 12x200, 12x220, 12x240 (with pause at bottom and top of each set)
DB OHP - 7x20, 6x30, 8x60, 12x52.5 (PR on last set)
Chest Supported Row - 8x35, 8x45, 8x90, 12x80
Lateral Raise - 20x10, 15x20
Triceps push down - 10x4, 20x6, 10x10, 10x8
Crunch sit-up - 6x15, 6x15, 5x60, 9x47.5
RDL - 8x135, 8x155, 10x235, 12x205 (no straps on the heavy sets - first time doing 235 with no straps)
Calf Raises - 12x180, 12x200, 12x240, 20x220 (with pause at bottom and top of each set)
DB OHP - 6x25, 6x30, 8x65, 10x55 (PR on third set) C-55/50
Chest Supported Row - 8x35, 8x45, 8x90, 12x80 C-75/65
Lateral Raise - 10x10,12.5,15,17.5
Decline triceps extension - 6x10, 6x15, 7x35, 8x30
Crunch sit-up - 6x15, 6x15, 6x60, 8x47.5
Rehab
Lat pull downs - 10x15,25,35,50
DB curls - 10x5,7.5,10,12.5