Sorry for making this so damn complicated! I will come right to the point and I hope I can get your attention and your opinion/recommendation one last time please. I have two last questions, I promise!
Right now and for the next 12-18 months I can´t train with a barbell and I should only use dumbbells, kettlebells and my bodyweight, thats it. No spinal loading.
I decided to come a “master” in all your assistance work templates who are mapped out in the forever book and I simply started with
-Push 50-100 total reps
-Pull 50-100 total reps
-Single/Leg 50-100 total reps
three times per week. I´m so damn weak, that its impossible to overtrain my body with push-ups/dips/dumbbell press or pull-ups/rows BUT since I started lifting I love to squat. For the single/leg category I usually do DB-squats like you recommend in the krypteia program.
I use this method to progress
- Start with a weight for 5 sets of 5 reps.
- Increase work capacity until I was fit enough to do them on the minute every minute
- Add a set whenever I could until I was up to 10 sets of 5 reps.
- Then add a rep whenever I could until I hit 10 x 10.
- Then reduce the sets until I was up to 5 x 20 (like in the beginner prep circuits)
- Increase the weight and repeat.
- And I’ve done that and worked all the way up to the 24kg kettlebell. (I´m weak!!!)
Now, I can´t recover from it when I do the DB-squats three times per week and I´m sore all the time and feel tired.
What would you do in my situation:
-still squatting three times per week and cut back down the volume and only do 50 reps per session or
-squatting two times per week and still try to hit 100 reps per session and replace the DB-squat in one session with another exercise and if so, which movement would you chose to still hit the lower body?
I hope I you can give me YOUR PERSONAL opinion and recommendation one last time.
Thank you very much!!! I appreciate your effort!