Another sick day, but work got done.
Today my cold hit me hard. However, I was lucky to get enough sleep last night so it didn’t kill me.
Because of this, in line with the principles of autoregulation, I decided to do another low volume quick workout. Can’t wait to add back in more sets to increase my progress!
My workout today was as follows:
Deadlifts: 60kg X 5, 100kg X 7
Incline bench: 60kg X 6
These numbers represent 55% and 66% of my max. However, my form for my deadlifts is quite different to my normal deadlifts.
The deadlift is performed using a wider than normal grip making it a snatch grip deadlift. The reason for this is as follows:
- More quad recruitment versus the hamstrings, making it a balanced lower body exercise
- More trap recruitment as opposed to lat recruitment. By placing the hands wider the lats get recruited less as the extension of the arms is decreased. However, it does increase the recruitment of the traps and rear delts, balancing out the pressing movement better.
Also, the deadlifts for the purposes of daily training is performed without straps and double overhanded. This is to decrease the chance of bicep injury and get my weak grip to catch up to my back strength
The incline bench:
The incline bench is performed with a 30 degree incline to preferentially recruit the chest over the shoulders but still stimulate the front delts enough to grow.
The grip width is moderate to narrow so the triceps get plenty of stimulation as well, and to save my shitty shoulders from excess stress.
This meant it was more like 66% of my max deadlift of this form anyways.
Over the next few days I will stick to these weight, mostly because it is convenient to load up and heavy enough to cause strength increases (over 65% of your 1RM). Instead of increasing weights I will increase the reps till I get bored of this strategy.