Well,
As I stated in another thread, I have always been frustrated with my strength levels and it is time for that to change. I know that there are a lot of people who are around or below my strength level and I don't mean to put any of them down. I just feel that, given the amount of time and energy I have put in at the gym and how much of that was specifically doing programs like 5/3/1 and various 5x5 versions, I should have more to show at this point in my life.
I am also considering the idea of a career-change someday back into the world of strength and conditioning and don't feel I can talk that talk unless I've walked the walk.
Here is the routine I am currently following:
Heavy Squat Day
5x5 w/5 mins rest
10 mins cardio
10 mins steam sauna
Heavy Bench Day
5x5 w/5 mins rest
15 mins cardio
12 mins dry sauna
Heavy Dead Day
5x5 w/5 mins rest
10 mins cardio
12 mins dry sauna
Light Squat/Bench Day
5x4 @80% of heavy day w/5 mins rest
15 mins cardio
10 mins steam sauna
Progress: weights stay the same until 5 reps are achieved for each set (while never going to failure), then 10lbs is added and I again stay at this weight until reaching a failure-free 5x5.
My reasoning is this, I have always had TERRIBLE intra and inter-set recovery (my DC numbers would be something like 12, 3, 1, and my reps would fall dramatically during a 5x5 workout with 1.5-2 mins rest, think 5,5,3,1,1). I have spent a lot of time trying different variables (changing assistance work, percentages, nutrition, etc.) but I have always hit a wall very quickly where I just cannot grind another pound or rep out of my body. One thing that I have never tried though, is giving my body a ton of time to recover and avoiding failure. My current approach allows for a minimum of 5 mins rest between work sets, zero assistance work, and zero sets taken to failure. Ever.
I made myself believe for a very long time that I just wasn't built for strength. The more I think about that though, the less I think that is what is actually limiting me right now. My numbers just don't reflect what I think ANY non-obese person who weights 215-220lbs should be capable of.
I really hope this works, haha.
As I stated in another thread, I have always been frustrated with my strength levels and it is time for that to change. I know that there are a lot of people who are around or below my strength level and I don't mean to put any of them down. I just feel that, given the amount of time and energy I have put in at the gym and how much of that was specifically doing programs like 5/3/1 and various 5x5 versions, I should have more to show at this point in my life.
I am also considering the idea of a career-change someday back into the world of strength and conditioning and don't feel I can talk that talk unless I've walked the walk.
Here is the routine I am currently following:
Heavy Squat Day
5x5 w/5 mins rest
10 mins cardio
10 mins steam sauna
Heavy Bench Day
5x5 w/5 mins rest
15 mins cardio
12 mins dry sauna
Heavy Dead Day
5x5 w/5 mins rest
10 mins cardio
12 mins dry sauna
Light Squat/Bench Day
5x4 @80% of heavy day w/5 mins rest
15 mins cardio
10 mins steam sauna
Progress: weights stay the same until 5 reps are achieved for each set (while never going to failure), then 10lbs is added and I again stay at this weight until reaching a failure-free 5x5.
My reasoning is this, I have always had TERRIBLE intra and inter-set recovery (my DC numbers would be something like 12, 3, 1, and my reps would fall dramatically during a 5x5 workout with 1.5-2 mins rest, think 5,5,3,1,1). I have spent a lot of time trying different variables (changing assistance work, percentages, nutrition, etc.) but I have always hit a wall very quickly where I just cannot grind another pound or rep out of my body. One thing that I have never tried though, is giving my body a ton of time to recover and avoiding failure. My current approach allows for a minimum of 5 mins rest between work sets, zero assistance work, and zero sets taken to failure. Ever.
I made myself believe for a very long time that I just wasn't built for strength. The more I think about that though, the less I think that is what is actually limiting me right now. My numbers just don't reflect what I think ANY non-obese person who weights 215-220lbs should be capable of.
I really hope this works, haha.
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