Thank you for the concern my friends, Seeing Mom as often as i can. She’s a fine strong woman, she takes everything strong, Helps me a lot.
Woke at 79,3 and 79 kg the last couple of days, so I jumped right across the 78’s steadily low 77’s mid 77, around 78 kg and now around mostly above 79 kg. I have to keep an eye on my eating the next couple of weeks.
Yesterdays training: OHP PR + Bench 5 x 8
Viking 531 BBB
C4W4D4 DELOAD
Warmup: BPA, kb press + fluff
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OHP
5 x 33, 38, 43 kg
Bench
3 x 8 @ 60 kg
Supersetted Alternate between OHP and bench
Reverse grip BB row 3 x 8 @70 kg
Standing band crunch 3 x12
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Just because it was “shoulder day”
DB lateral raise: 10 kg’s x a lot directly into db press 10 kg x not so many, good pump.
30 minutes + 10 minutes warm up.
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The last day of deload, starting cycle 5 tomorrow.
Not really bouncing I am prepared for gaining weight… but slowly, would have liked to stay between 78 and 79 for a couple of weeks even more. But well summer is knocking and beers food and drinks are everywhere. I’ll just try to eat less in the weekdays.
Supersetted Alternated in between squat and deadlift
pull up: 9, 11, 9, 9, 5, 5
ring dips: 10, 12, 10, 9, 7, 8
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EZ curl 350 set: 27,5 kg @ 20, 14, 11 (45 reps)
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50 minutes + 10 minutes warm up.
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First day of cycle 5: squat warmup and first two working sets was great.
First topset felt heavy, thought about quitting after 3 or 4 reps on the amrap, but then I kept going 1 more two gasps of air, rebrace one more one more got 11 one more than last cycle so beat it and I think it’s a tie for a previous rep PR with this weight.
Deadlift I’m going 5x5 from now on debating if I should 5x6 and 5x7 with the same weight or increase weight and keep the rep scheme. I’ll find out before next squat day.
I’d bump weight by a smidge if is feeling good keep sets/reps the same. The progress/overload is provided by the increased total workload with the slightly heavier weight. Forcing volume up may backfire because it can quickly exceed your recovery capacity.
That’s what I’m thinking too.
On squat, bench and OHP I’m actually doing my BBB sets that way, starting every cycle a bit higher weight and lowering the reps
week 1 5x8, week 2 5x9, week 3 5x10 at 75 kg
next round
week 1 5x6, week 2 5x7, week 3 5x8 at 80 kg
But for me deadlift is another beast. So 5x5 a bit more weight thanks Hamster.
More volume is better if I can recover from it. Only way to tell is to actually work at those volumes and see if u make good gains or stall/get injured. Past history of that useful too.