Time for a routine rework. Help me! - Bodybuilding Discussion on Bodybuilding.net Training Forum

iron_worker · 01-10-2008, 08:13 PM

Well I've been hammering away at this SS program for about 4.5 months now with a few tweaks along the way but its remained mostly the same.

Today I think I realized that while on this cutting diet I don't think I can take the continuous increases anymore. My body just doesn't heal as fast as it did when I was bulking, obviously. Also, as the weights get heavier I feel it takes longer to heal in between.

I was doing 3x5 on most things but I switched that down to
3x3 in an attempt to keep progress moving but to no avail.

Should I change up my routine completely or is there something else I can do to keep some progress going (at a slower rate I guess)?

I had a couple ideas:

1) Increase the volume to a 5x5 and bring the weight down quite a bit. Work on a bit more endurance of the muscles.

2) Have a kinetic day for squats and bench. 10x2 or something similar of 50-60% of my max

3) Somehow incorporate a 3x3 day, a 5x5 day , and kinetic day. (Something like what HitHopper is doing)

Do any of these sounds good? I have till sunday to figure out what I'm doing. Otherwise, I'll just do a deload again which I hate to think about cause I haven't really made any progress since the last deload...well I should say any. Its just been slow.

Here is a link to my current routine. Its my journal.

http://www.bodybuilding.net/personal...rnal-7343.html

Pitysister · 01-11-2008, 01:31 PM

have you tried just taking a solid week off? keep eating well...but just don't hit the weights. then start a little lower from where you were...and work back up??? i did that after 9 weeks and it really helped alot...especially on the squat.

iron_worker · 01-11-2008, 04:30 PM

Well I pretty much had a week off over xmas and it pushed me back even further it seems.

Pitysister · 01-11-2008, 04:38 PM

did you pick up right where you left off poundage wise...or did you drop it down and work back up?

HIThopper · 01-11-2008, 09:37 PM

Hey IW maybe you are cutting cals a little fast and thats why you are suffering in the gym.??

hrdgain81 · 01-12-2008, 05:53 AM

Sounds like your in need of a deload IW.

iron_worker · 01-12-2008, 09:03 PM

Deload you say... Well I think the cals are part of it as well. Dropping 2lbs a week pretty steadily...

Well what about keeping the program mostly the same but I was thinking instead of having heavy bench and squat twice a week I would convert one of those days to a volume day or kinetic day.

Day 1
3x5
Squats
Bench

Day 2
Deads
Light Squat

Day 3
4x8 Squats
3x10 Bench

What do you think?

hrdgain81 · 01-14-2008, 06:23 AM

Not a bad idea to increase the volume and drop the wieghts down a little. Nice work on the fatloss btw.

iron_worker · 01-14-2008, 12:34 PM

Thanks for the props hrdgain!

I think I'm going to go with the program stated above except I'm going to stagger volume day and heavy day for squats and bench so squat volume is with heavy bench and vice versa. I think it should work out nicely. I tried this last workout and it felt good to finally complete some sets again.

IronWorker

01-10-2008, 08:13 PM	#1 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 540 Country: Gender:	Time for a routine rework. Help me! Well I've been hammering away at this SS program for about 4.5 months now with a few tweaks along the way but its remained mostly the same. Today I think I realized that while on this cutting diet I don't think I can take the continuous increases anymore. My body just doesn't heal as fast as it did when I was bulking, obviously. Also, as the weights get heavier I feel it takes longer to heal in between. I was doing 3x5 on most things but I switched that down to 3x3 in an attempt to keep progress moving but to no avail. Should I change up my routine completely or is there something else I can do to keep some progress going (at a slower rate I guess)? I had a couple ideas: 1) Increase the volume to a 5x5 and bring the weight down quite a bit. Work on a bit more endurance of the muscles. 2) Have a kinetic day for squats and bench. 10x2 or something similar of 50-60% of my max 3) Somehow incorporate a 3x3 day, a 5x5 day , and kinetic day. (Something like what HitHopper is doing) Do any of these sounds good? I have till sunday to figure out what I'm doing. Otherwise, I'll just do a deload again which I hate to think about cause I haven't really made any progress since the last deload...well I should say any. Its just been slow. Here is a link to my current routine. Its my journal. http://www.bodybuilding.net/personal...rnal-7343.html

01-11-2008, 01:31 PM	#2 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	have you tried just taking a solid week off? keep eating well...but just don't hit the weights. then start a little lower from where you were...and work back up??? i did that after 9 weeks and it really helped alot...especially on the squat.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

01-11-2008, 04:38 PM	#4 (permalink)
Pitysister Rank: Lightweight Experience: > 1 Year Join Date: Aug 2007 Location: Midwest Posts: 1,176 Country: Gender:	did you pick up right where you left off poundage wise...or did you drop it down and work back up?
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

01-12-2008, 05:53 AM	#6 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,320	Sounds like your in need of a deload IW.
	hrdgain81's Sig:"Your arms too short to box with god, I don't kill soloists, only kill squads" -Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

01-14-2008, 06:23 AM	#8 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,320	Not a bad idea to increase the volume and drop the wieghts down a little. Nice work on the fatloss btw.
	hrdgain81's Sig:"Your arms too short to box with god, I don't kill soloists, only kill squads" -Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

01-11-2008, 04:30 PM	#3 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 540 Country: Gender:	Well I pretty much had a week off over xmas and it pushed me back even further it seems.

01-11-2008, 09:37 PM	#5 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 543 Country: Gender:	Hey IW maybe you are cutting cals a little fast and thats why you are suffering in the gym.??

01-12-2008, 09:03 PM	#7 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 540 Country: Gender:	Deload you say... Well I think the cals are part of it as well. Dropping 2lbs a week pretty steadily... Well what about keeping the program mostly the same but I was thinking instead of having heavy bench and squat twice a week I would convert one of those days to a volume day or kinetic day. Day 1 3x5 Squats Bench Day 2 Deads Light Squat Day 3 4x8 Squats 3x10 Bench What do you think?

01-14-2008, 12:34 PM	#9 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 540 Country: Gender:	Thanks for the props hrdgain! I think I'm going to go with the program stated above except I'm going to stagger volume day and heavy day for squats and bench so squat volume is with heavy bench and vice versa. I think it should work out nicely. I tried this last workout and it felt good to finally complete some sets again. IronWorker

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