Hi everybody. Last month has been very frustrating. Worse workouts ever.
Had to reset OHP, Floor press and PC and start microloading. I’m at 97lb in the OHP (previous 5RM was 100lb),FP at 130 lb (prev( 140) and PC 100lb (previously 110). My PC suck more and more everyday, like my form is worse or I’m weaker.
Squats were kind of ok. Since I bought Starting strength book, I switched to low bar and moved from 210lb and I’ve stalled at 225. The sad part is that my 11 y.o. son was counting my reps at 225 to ensure that I was squatting under parallel and according to him I always missed one or two. I thought he was being to strict and yesterday I decided to video myself. Workout was lousy in general (1:37 min!) and not a single squat below parallel.
I’m deadlifting 260lb with questionable form, fwiw.
Pain in my arms have been killing me, due to the squats. It wasn’t the triceps but the brachialis what was sore.
Now squats are the last exercise of the workout because, if I did them first, couldn’t stand the presses. I’m trying a narrower grip and it helps a bit. Still it’s quite debilitating physically and mentally. I’m feeling quite tired in general despite resting and eating ok-ish (come to think of that I stopped taking multivitamin suplement a week ago)
So, either I’m a major wuss or I badly need a deload. For the moment, I’m going for deloading and a major reset.
I’m planning on deloading Wednesday and Friday by ramping up sets to 90% of my previous 5RM. and then try the following starting next Monday:
Floor press 3x5 132
DL 1x5 260lb
OHP 3x5 100lb
Pendlay Rows 3x5 90lb?
Squat 3x5 202lb
chin up/pull up 2 to failure
Arm pain permitting, I’ll add 3x8 hammer curls for the brachialis on Fridays.
Then microload the presses and the row 2lb every workout and 4lb for the squat and deadlift. I’ll focus on form and on keeping the main lifts under an hour.
What does anyone think?
Frankly, I know that by any measure I can only be considered a beginner but that 5/3/1 weekly periodization looks tempting (with workouts at 40% adn 80% of your training maX).
Happy new year to everyone!