BPA’S and crunches between squat sets, lat pull downs between OHP sets, shrugs between DL sets (wu’s), finished with curls and tri extensions.
Happy to get the body weight squat for reps, RPE of 8 or so. Really leaning towards dropping the progression to 5# increments. Part of me is in a hurry to get back to a two plate squat, but part of me wants to be patient. Part of me also thinks I’m a big sissy and should stick with the 10# jumps.
OHP was easier today so I will definitely keep up the 5# increments on that.
They looked GOOD. Definitely stick to five pounds and keep that bar speed. I reckon you’ll manage to get to 250 pounds or more with your LP based on how the bar moves, IF you stick to the five pound jumps.
I have 1.25# plates so I will use those when it starts getting harder, probably around 200#, lol (probably 225-245. but we’ll see). I was at 265 when I stalled last time so my goal is to get past that this time.
Last time I was able to make jumps but I was anxious and tended to bomb the descent. I want to earn the bumps with proper form and not be impatient, so I appreciate the feedback.
Your technique is looking really good right now. Keep doing what you’re doing. The five pound progression should work fine for a while. I’m saying that based on the bar speed and technique, which were both really good.
What you might find useful is checking each first and third set on video almost exclusively for bar speed. As long as the third set is about as fast as the first, you’re golden. Don’t worry too much how the third set feels, because to an extent RPE is subjective. If the bar moves as well as the first set in the third set, even if the RPE rating is higher, you know adding five pounds is fine.
All the other regular assistance stuff in between.
I have been waiting 72 hours between workouts but I felt good and I like to lift on Sunday afternoon - keeps me out of Funkytown - so I went knowing the progression was only five pounds on the squat. I wouldn’t say it was easy, but it wasn’t overly taxing. I was tempted to go to 205 but I am glad I was patient.
Going to see how I feel Tuesday, may lift again on 48 hours. My recovery is a lot better than when i started this LP but I’m still old, so, you know, there’s that.
BPA’s and crunches during squats, lat pull downs during OHP, and shrugs during DL - cut out the arm work today. I will be near my globogym tomorrow so I am thinking about doing some arm and chest and weighted abs tomorrow, then waiting until Friday for my next SS workout.Squats moved okay, OHP was better.
BPA’s and crunches between squats, rows with BP. Lifted fasted and the squats were harder than they should have been. Going to go do some iso pumpy stuff today because I have neglected it the last two days - arms, shoulders, weighted ab work.
BPA’S and crunches during warm ups of squats - 5x25 and 5x30
Shrugs during warm ups of DL’s.
Life got in the way, took six days off. Considered resetting but felt good so went ahead with progression.
Weight is steady, but body fat is going up, WTF? Been using the hand held and think the calluses from dead lifting are causing the sensors to read differently.
BPA’s and crunches during SQ warm ups, rows between BP sets, curl and TPD superset after cleans. SS has added cleans to my work out alternating with dead lifts. Yes, 65# is nothing, but it will get heavy soon enough.
Had some soreness after the last workout so I took an extra day or two.
Speaking of heavy, my squats felt heavy but the bar speed looks pretty good, no?
BPA’S and crunches between squats, lateral raises during DL warm ups, lat pull downs during OHP.
Changing the way I notate - those are three sets of five. Very happy to be squatting two plates for sets across again. They felt heavy, bit of a grind on the last two, but going to continue to 240 for the next workout and see how I feel. I have the micro plates, 1.25# each so that will be my next step.
OHP felt good, will continue with 5# progression there, but felt my back rounding on DL so going to drop to #5 on those.
Beginning to feel the call of 5/3/1 but I think it’s just me wimping out now that it’s getting hard. I’m cutting the other assistance/hypertrophy work (curls, tris, shrugs) out on work days but may add in a hypertrophy day between workouts since I am taking 72-96 hours of recovery on the main workouts.
BPA’S, crunches and vacuums between squats. Kroc rows before BP.
Having a hard time getting to the gym, I think it’s mental. But, something has to give. It took me almost an hour to finish my squats.
The least radical change I am considering is going HLM on squats. But I am also considering switching over to 5/3/1. Going to think on it for a few days.
