Increasing Strength

[LtL]

Loving the evolution of this. Great work guys.

LtL

[BendtheBar]

Originally Posted by Fazc

Talked to a guy I know who has trained like this, he was one of the top SHW's at Raw Unity last year. He said the amount of working we're putting ourselves through was about all he could stand for 1 week at a time, that is to mean he did do 1 week heavy and 1 week light when using a similar weekly volume to what we were doing. That seems to be the sweet spot for older and drug-free lifters.

So there we have it!

Good feedback.

What that does leave room for is more full Squats and moving the Deadlift earlier in the week when I'm fresher. Something like this:

Day 1: Shirt Bench, 3 Board
Day 2: Squat, Partial Dead
Day 3: CGBP with Bands
Day 4: Deadlift, High Box Squat
Day 5: Bench Press
Day 6: Squat, Trap Bar
Day 7: OFF
- Light Week

Best of luck. Hope this treats you well. Any thoughts on what your light week will look like? Pretty much the same or making any changes?

[Fazc]

Thanks Ltl.

Btb the same I imagine, I was very, very hesitant to make any changes at all but these will allow me to keep the same poundages and just keep on. I'm absolutely focused on just smashing my current numbers and hitting that 300/200/300.

It'll probably be something like 2-3 full body's at 70%ish.

[BendtheBar]

I skipped my last deload week due to food poisoning and didn't workout at all. Still mulling around my options. I will probably just play around for 3 days doing nothing intense.

[Fazc]

Yeah I remember that, to do nothing at all for a few days at the start of the week isn't altogether a bad idea but I wouldn't extend that to the entire week. The re-introduction to exercise would be too stressful and I think it'd mess up the loading period.

[Fazc]

Call me crazy but I can't get the idea of daily full body stuff out of my head.

I'm considering adding in either light Squats or light Overhead Presses on alternate days, to make the week look like this:

Day 1: Light Squat - Shirt Bench, 3 Board
Day 2: Light Overhead Press - Squat, Partial Dead
Day 3: Light Squat - CGBP with Bands
Day 4: Light Overhead Press - Deadlift, High Box Squat
Day 5: Light Squat - Bench Press
Day 6: Light Overhead Press - Squat, Trap Bar
Day 7: OFF
- Light Week

The light work would initially be perhaps 50% or even lighter for something like 5 doubles. It would have to be non-taxing to begin with and over the weeks would increase in weight to around 70-75% and stay there.

Just hypothetical... I'm noticing there is a lot of hypothetical around the end of the heavy weeks!

[BendtheBar]

Originally Posted by Fazc

Call me crazy but I can't get the idea of daily full body stuff out of my head.

Crazy.

I can't get the idea of doing some 5 to 10 rep range squats out of my head. I might need to do an upper/lower just to get this out of my system on lighter weeks.

I also miss high pulls, power shrugs and several other lifts. Been thinking long and hard how to program deload weeks. Need a little fun.

First deload workout is tomorrow.

[Fazc]

You know some limited 5-10 rep work might work, I know at least one guy who had had luck with that kind of thing. If you did 2 squat sessions for example both to a top single; then for one you backed off with multiple doubles and the other later in the week with one or two sets of 10. That would probably work fine.

With the back exercise I'd honestly ask your self, "will this actually help?" if that's a yes then I'm sure it can be fitted in some how.

[5kgLifter]

Nice work guys!

[BendtheBar]

Been doing a lot of reading by Ditillo this weekend. Very challenging.