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#Post#: 11674--------------------------------------------------
Re: Give me strength
DIR By: Newcy
Date: August 18, 2020, 2:29 pm
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I feel honoured to get a mention in here.
To be perfectly honest mate, I thought you were doing too much
in your last set up. This looks much better and practical.
#Post#: 11690--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 19, 2020, 12:05 pm
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I feel a bit stupid titling today Squat Intensity Day with my
numbers but I guess it's all relative and it's intensive for me.
Squat 1x5 115kg
Not my true 5 rep max but wanted to build up to that and
hopefully surpass it with ease.
Volume deadlifts 90 seconds rest between sets. 90kg 4 sets of 5.
Couldn't decide what contributes to 'volume deads'. Change my
mind several times whilst doing them. One minute I was doing 3
sets the next 5 sets. I did 4, come at me bro
Weighed chins. 20kg x8x7x7
Barbell curls 43kg x6x6x6
All gravy.
#Post#: 11693--------------------------------------------------
Re: Give me strength
DIR By: dirtyvest
Date: August 19, 2020, 1:17 pm
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Should have done 5... wuss
#Post#: 11695--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 19, 2020, 1:20 pm
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Lol, my lower back will decide tomorrow if it was a good choice
or not.
#Post#: 11697--------------------------------------------------
Re: Give me strength
DIR By: Nails
Date: August 20, 2020, 3:52 am
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Not meaning to p1ss on your cornflakes but have you considered a
naturally lighter variant to save the recovery on your lower
back. RDL's would be a good choice, loads of work for the hams
and glutes and less total load for the lower back to recover
from. Reading between the lines, it seems you could do with a
pure hinge and focus on excellent mechanics. From what I've
seen, people who tend to suffer from lower back pain or soreness
after deads just don't get enough hip musculature into the lift.
#Post#: 11699--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 20, 2020, 5:40 am
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Definitely Nails. Lighter versions of the lift are in my
thoughts but for a little later in the cycle. As I get closer to
200kg on intensive days it would result in volume days
approaching 150kg which is not realistic and would require a
change of tact.
For now I think training the movement twice a week is a
necessary evil as volume supposedly drives peak performance
(Riptoe, Andy Baker, Jordan Feigenbaum(sp)
Push movements the volume day weight is 80% of intensive day
weight but for deads' I lowered it to 70% and I need to also
decide on squat % for Saturday.
I may regret it and substitute to RDL or similar earlier than I
think.
#Post#: 11713--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 21, 2020, 1:56 pm
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3rd workout of the week, very little workload so nice and quick
40 minutes.
Strict OHP 55kg 3x3
Bench, 2 second pause on chest 65kg 5x5
Cable Side raises 2 sets of 12
Tri rope push downs at 48kg 2x12
#Post#: 11714--------------------------------------------------
Re: Give me strength
DIR By: Newcy
Date: August 21, 2020, 1:59 pm
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That's a very tidy looking session. Short, sweet, but straight
to the point, in and out. Right up my street.
#Post#: 11716--------------------------------------------------
Re: Give me strength
DIR By: Brett
Date: August 22, 2020, 2:20 am
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Nice work. Do you need the vanity stuff though? Might be better
with just another heavy set of a pressing variant? The routine
I’m using does essentially chest, shoulders and tris, but would
be something like dB bench, inc shoulder press, and cg floor
press. All target that area but lend work to the other muscles.
#Post#: 11719--------------------------------------------------
Re: Give me strength
DIR By: billy2shots
Date: August 22, 2020, 6:16 am
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--- Quote from: Brett link ---
>
> Nice work. Do you need the vanity stuff though? Might be
better with just another heavy set of a pressing variant? The
routine I’m using does essentially chest, shoulders and tris,
but would be something like dB bench, inc shoulder press, and cg
floor press. All target that area but lend work to the other
muscles.
>
--- End Quote ---
It's supposedly a tried and tested amount of volume to drive
strength increases.
Basically the old adage of just do enough to aid progression.
Doing 'more' is just doing more and doesn't improve the rate of
progress and can indeed hamper it after a certain amount of
volume.
It's completely alien to me. Reading Starting strength forums
with the sub boards on the Texas Method' everyone is talking
about how 5x5 at 80% of their 5 rep max is killing them. 5
minute rests are often advised. The majority are not lifting
big numbers either. At 80% of 5rrm I was only resting 90 seconds
and felt fresh after.
Traditional body builder type trainees find the volume low.
Strength orientated ones may find 5x5 high.
It's about trusting the system and coaches who have decades of
experience and coaching and medical qualification abbreviations
after their name . Well I hope I can trust them, I can't turn
up to a comp with a 100kg bench at 83kg bw.
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