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iron_worker 01-10-2008 08:13 PM

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.

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

Day 2
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.


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