Floor Press Right Arm : 36, 39.5 not easy enough
Deadlift : 155, 172.5 much easier I found that a Warm up Single with 90% of my Work Rep is very benefical. My previous warm up on Deadlift was ineffective (not hard/heavy enough). Today 172.5kg were much easier ! I don't know if a more extensive warm up would be better but now with a 1RM of 100kg I'll always train like that : Warm up Single : 85kg (90% of 95kg) Work Single : 95kg (95% of 100kg) I'll try something like : 75-85-95 too see if it's better but I think that only one warm up single is enough, too much would produce fatigue and too easy/light would have no effect. |
you just overtrained. and your results will show as such.
:) |
This is some big elaborate joke, right, and this guy is laughing his ass off right now...
Some people will do any thing for comic masturbation. |
If I have a reason to laught it would be because you cannot believe my training is real. What's so incredible ? I do 2 Singles per Lift, one warm up and one Heavy. I used to do only One but I found a warm up helpful (and boring...).
I cannot overtrain anymore because I never train with real maximum weight my time under tension is never more than 2-3 seconds depending of the exercise. MAX Force - MIN Fatigue. That's it. If you lift a maximum weight you'll overtrain because your neuromuscular system must try to maintain a maximum force for 2-3x more Time (due to the sticking point). You'll use much more nervous energy for the same stimulation. Today : Curl Left Arm : 24, 27 Curl Right Arm : 22, 4x1x24.5, 2x1x25 Floor Press Left Arm : 36, 40 Floor Press Right Arm : 36, 39 :WEIGHT~13: |
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Your "neuromuscular system" is not made of glass. Yes, an all out effort with some struggling will tax it more than a 'clean' maximal lift but hitting a sticking point or grinding out a rep that lasts 10 seconds is not going to put you into an overtrained state. Especially if you're only doing 1 or 2 reps. Quote:
Failure or extended reps with great amounts of effort are not bad things. Doing them constantly is, occasionally its even a good thing. I didn't say this before but the main thing I object to in this training is the over-analysis of the fatigue aspect. Fatigue is important but it is just one small piece and by concentrating on that one small thing you overlook the big picture. You're so over-conscious of avoiding overtraining that you're not even training enough to get a decent training effect. If you train smart you can manage fatigue by manipulating volume. As long as you give yourself a period to dissipate fatigue it cannot accumulate to the point of overtraining. That period can even be a single workout, it does not have to be a full deload period. The only other thing you have to worry about is not training to failure every other rep. Keep those two things in check and avoiding overtraining is not a problem at all. |
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Floor Pres Right Arm : 36, 39 easy (I went back from 39.5 to 39... but now I could probably do 39.5 again, I'll try tomorrow)
Deadlift : 155, 173.75 not very easy but I can stay at that weight. I'll deadlift more than my previous PR (175kg) in a few workouts then every increment will consistute a PR :biglaugh: |
Yesterday I tested my maximum on the Curl (back against a wall) :
Left Arm : 24, 28.5, 29 under // +1.5kg in 28 days Right Arm : 22, 26.5, 27 at // +1.5 in 28 days Both the 1x1x95% and the 6x1x95% Arm made the same gains. Like I thought it really seems volume has no influence on stimulation. Floor Press Right Arm : 36, 39.5 Deadlift : 155, 173.75 :WEIGHT~13: |
I'll do all lifts everyday excepted the Left Arm on Floor Press (1/2 days to test Frequency). Deadlift might be too hard everyday... sometimes if I feel tired I'll skip it. My lower back is not 100% recovered but... I feel I can deadlift heavy at least 5 times per week.
Today : Deadlift : 155, 176.25 PR :biglaugh: now everytime I'll add weight it'll be a PR which is very pleasing. Curl Left Arm : 25, 27.5 (I should have put 27kg... mistake) Curl Right Arm : 24, 6x1x25kg Floor Press Right Arm : 36, 39.5kg Everything was fine excepted the Left Arm Curl a little bit too heavy. |
Deadlift : 155, 176.75 +0.5
Curl Left Arm : 24, 27 easy Curl Right Arm : 23, 6x1x25kg Floor Press Right Arm : 36, 40kg easy I'm really happy I cannot overtrain anymore and 95-97% is perfect for optimal stimulation without fatigue. The DL was really relatively easy. I may jump to ~182kg next week. :woohoo: |
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