I’m following the 7th week protocol where including warmup sets my percentages go from 50% to 100% for the prescribed rep ranges. Today I did my BP session for the deload weak which at 100% TM is 80kg. I did that for 1 rep but I got to thinking whether the aim was to increase my TM prior to this week kicking off. It would make sense because based on past training I should be able to add the weight to the bar and lift it. So, should it have been 82.5kg today instead of 80?
I thought I’d post it here to see what the best approach is to this.
I also think I did waaaaay too much accessory work. Although not near my usual accessory work I still did quite a bit including dead press for 60kg for 8 singles. Although not as heavy as I can go I wasn’t quite sure whether I was supposed to be doing them in the first place so to compensate I did less weight. Then I went to dumbbell shoulder press 3x10 at light weight, 20kg, dumbbell flyes 3x10 at light weight, 12.5kg. That was it for accessories.
What really got me scratching my head was doing high volume arm training thereafter with at least 10-15 sets of 10-15 reps of straight bar curls, tricep pulldowns and rope pulldowns. I have seriously small skinny arms and when I say that, some big guys think their arms are small. Genetically I got given sticks for arms and I struggle putting on size. REALLY STRUGGLE. Recently got serious with strength training and realized I needed bigger arms for more stability and power/strength in certain exercises like the bench press and overhead press. So far had amazing results, my BP is floating around 110kg. Heaviest it’s ever been and I do sprint triathlons and can sprint 100m in 12s and did my last timed sprint triathlon, got first, way faster than those competing in my city. Wasn’t that far off elite level timing. So I’m not sat on a lot of bodyweight, but I DO need my arms if I’m to succeed in my strength training. That being said it’s deload week… what the f*ck am I doing hammering it? You know what I’m saying…
Did I overdo the deload for BP? It’s my first day of the week for deload so seeking advice to steer me in a better direction come the rest of the week.
Increase TM? No? Chill out with the volume? I’m doing no supplemental work. I’m doing BBS in all other weeks. And I’m content doing just the core movements and getting out of the gym. I travel 20 miles by bus to get there including 2 connecting buses but I’m cool, dedication does no mileage barriers. I’d rather I was just supposed to be in there for the main lifts and get out. That’s cool with me.
Appreciate the support!