Goblet squats would probably help. Box might, and it might not. If you go the box route progressive ROM would probably be the way to go. Set it initially to where he can squat down to well and then lower it from there over time.
How does he go with a bar on his back?
He was very uncomfortable with a bar. Iām adding reps until he gets to fifteen, then plan on adding a DB to Goblet. Weāll get it. Heās having fun.
5-21-2019
Sq 145x5x3, OHP 90x5x3, BP 125x5x3, BPAās 20x4, LPDās 80x8x3, Curls giant set 30x10 Narrow, 30x10 regular, 15x10 hammer curls, TPD giant set straight bar 40x10, reverse straight bar 40x10, drop bar 40x10, rope 40x10.
Longest workout so far, was worried about hitting my reps but no problem, encouraging.
Weighed in at 194 today, heaviest in a long time, has to be water. Looking forward to getting rid of it when things get settled.
5-28-2019
SQ 155x5x3, OHP 95x5x3m BP 130x5x3
BPAās 20x4, LPDās 80x10x4, Inc DB BP 25x8x4, Face Pulls 10x45x4, Pec Deck 70x10x3, Inc curls 25x10, Hammer curls 15x10, Preachers 45x10, Rope TPDās 45x12, drop bar TPDās 45x10, straight TPDās 40x10, reverse TPDās 40x10
Arms are shaking, got a good pump. 192lbs this am, BF still 17%.
Going to see where I am in a week and then decide whether to switch to 5/3/1 or not. I want to keep getting stronger, so inclined to switch to true SS, but may decide to get leaner for summer, in which case I will switch to 5/3/1 some BB type template.
5-31-2019
SQ 165x5x3, OHP 100x5x3, BP 135x5x1
Bunch of other stuff.
Punted on the BP, knew I wouldnāt get the last two sets so time to go to straight up SS. Next workout will be squat, BP and DL.
6-1-2019
BP 45x10, 65x5, 90x5, 105x5, 115x5, 90x8x5
Pec Dec 4x10, Pushups 4xfailure, TPDās 30x65 of varying grips.
Yes, 5/3/1, 5ās Pro with FSL.
Been struggling with depression and isolating myself so I decided that I needed to be more active and that meant more gym time, so 5/3/1 instead of SS, hopefully 4-5 days a week.
Also recognized recomp as my goal rather than strength and 5/3/1 serves that master better, especially with such low TMās. Obvs the 5ās Pro and the FSL will help with recomp.
Hopefully, deadlifts tomorrow.
Woke at 3:45 feeling pretty rested. Did an hour of yoga, then hit the gym.
Changed my mind, lol.
Sorry for your troubles. I wish I had some great piece of advice for you, but it sounds like some bullshit weeding out process because someone has it in for you. I hope you will be getting a break from the politics soon with summer almost here. Time to focus on pleasurable activities.
Well fuck. Iād probably go the disability claim and stick to them.
6-8-2019
C1W1D2
OHP - 45x10, 65x5, 75x5, 85x5, 65x8x5 FSL
LPDās 80x10x4, FPās 50x12x4, BB Curls 45x10x4, Hammer curls 15x10x4, Lat Raises 15x10x4
Took my son to GODZILLA, it was good.
6-9-2019
C1W1D3
SQ BWx10, 45x10, 95x5, 110x5, 125x5, 145x5, 110x8x5 (FSL)
Crunches 20x4, leg ext 80x10x4, leg curls 80x10x4
That FSL was a bitch, even at that light weight. Iāve never been good at squatting for reps so maybe this is just what I need.
Weekly weight check - 191.2 @ 16.8%.
Skipping DLās, will throw some back extensions in on BP day. Week 2 starts tomorrow.
6-10-2019
C1W2D1
BP 45x10, 95x5, 115x5, 125x5, 95x8x5
DB rows 30x10x4, Pec Dec 60x10x4, TPDās 40x10 straight bar, reverse, drop bar, ropes, no pause, push ups 15x4.
Supposed to be off tomorrow but may squatā¦or LISS. Will see what I feel like.
6-12-2019
C1W2D2
OHP 45x10, 65x5, 75x5, 85x5, 95x5, 75x8x5
LPDās 80x10x4, Laterals 10x10x4, BB Curls 45x10x4, Hammer Curls 15x10x4
Gave a double donation of red blood cells yesterday, felt a little weak.
6-13-2019
C1W2D3
SQ BWx10, 45x5, 95x5, 120x5, 135x5, 150x5, 120x8x5
BPAās 20x4, Crunches 25x4, Leg ext 86x10x4, Leg Curls 90x10x4
That FSL on the squat is such a bitch for me - a little better than last time.
Busy day tomorrow so I wonāt be able to gym it. I got this cycle started out of order so going to switch it up and do OHP on Saturday, Squat Sunday, BP on Monday.
Feeling better about my consistency.
6-15-2019
C1W3D1 - OHP
45x10, 75x5, 85x5, 95x5, 75x8x5
LPDās 100x10x4, Laterals 15x8x4, Incline DB Curls 15x10, 20x10, 25x8, Hammer Curls 20x10, 25x8, 30x6
Confuzzled - no change in weight or body fat. WTF?
Thinking about doing a week of SS instead of deload, reset TM based on SS weights, then go back to regular 5/3/1 with Amrap.
Thoughts?
Whatās your diet like now? How about some steady state cardio to the mix? I think you used to have a bike in your logā¦
Iād still deload. A week of SS wonāt tell you anything useful. I think Jim has some kind of high intensity deload somewhere, you could try that?
Definitely go old school 531 after though.
Whatās the goal?
Jim has a deload option where ramp to a single with TM and back of assistance to a bare minimum. You go to the gym for a very brief workout but still have to push some weight.
I would highly encourage you to read that Paul Carter thread about gaining muscle mass.
Just looked back up a little, and found the goal.
Paul Carter could be the one.
Then I would do some high intense running timed 1 mile, 1 km, 400 m or some distances in between that suits you could be from one sign to another. Do that once a week trying to beat just one of the times. Do a longer one 1 km and a shorter one, Or if you opt for a mile only do that. If you run a second time a week go for a fast pace for the about 10 - 12 minutes but not a PR speed.
I agree with @mortdk for recomp Paul is definitely the way to go.
