johncip- Журнал, 12 май 23

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Not a great week for home cooking, but doing my lifts at least.

Today was an 80% day. On Sunday I might try to bring it back up (to 200 squat, 165 bench, and 250 DL). That would be keeping an increase from last week, but not increasing again. But I'm pretty tired and also considering keeping it 80% (of my 3x5 max) and just greasing the groove for a few weeks.

I've been consistent for about a year and a half (and am not new to it) so it bugs me that I'm not DLing 2x bodyweight, but right this second I don't feel like I have the energy to keep adding weight.

squat:
2 x 5 @ 45
1 x 5 @ 75
1 x 5 @ 105
1 x 5 @ 135
3 x 5 @ 165

bench press:
2 x 5 @ 45
1 x 5 @ 75
1 x 5 @ 95
1 x 5 @ 115
3 x 5 @ 135

deadlift:
2 x 5 @ 135
1 x 6 @ 155
1 x 5 @ 185
2 x 5 @ 205

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Yeah, I may have to. But I hope that if I hang back for a bit, I’ll have more energy and can get back quicker than that 😁 I say that because the max is for 3 sets at RPE 7-8 with good form… I started working with a coach and he’s had me lower the weight but add volume, and keep my exertion below a 7 or 8 out of 10. On top of that, I’ve built in some 80% days, but I’ve still just been super tired lately. What’s your programming like?

13 май 23 написано членом: johncip


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