I quite like the 531 framework - it's enough of "do this" to help me through the days of being unable to decide things for myself, and enough of "or you could do this" to allow accessory/volume variation Also, thanks for the Mrs Harry program tips mate, very useful
That's exactly my thoughts. No problem at all buddy, that's pretty much my whole job/business summed up in a few badly spelt sentences! The joys of work capacity stuff is linear progress Is less important which helps transitioning women into lifting, rather than after the second or third time they front squat they start worrying about getting massive quads, I might use 3 different squats in 3 different sessions. Also, goblet squats are gold for women.
strict press my press felt like poop. annoying. might drop the training max down for it and get more reps bar x10 40kg x5 47.5kg x5 52.5 x5 reverse grip bench 5x10 @ 60kg, 32x1 did a circuit of TRX skull crusher, pec dec and lat raise machine.
and.... in typical fashion my shoulder got hurty. trying to decide how long it will take to be un-hurty and if its worth doing a squat focused program for 6 weeks to give it some time....
Nightmare. Does your shoulder limit the type of squat you can do? How about 6 days per week, zerchers and fronts, 10x10@70%... See how long it lasts
4 weeks of daily front and back squats (alternating) to heavy singles with 3s at 90% plus heavy pulls put my front and back squat to its current number but I was hitting my max, daily with no effort. Those daily squat program's need mad calories. I actually got leaner cos I was swimming 4 hours a day too but I was eating 5 full meals a day.
I've had 'big texas method' by chad smith in my laptop for months and been looking forward to giving it a go. Monday: high bar volume, Wednesday heavy fronts, Friday max out Friday, low bar so this week ive 10x5 @95kg with 45-60 seconds rest on Monday. 5x5 fronts on Wednesday, and a 10rm on Friday... going to be SO SORE. i'll finish each squat day with an upper back thingy and as it gets better start it with some chins/pull ups. on Tuesday and Thursday i'll do what 'push' stuff I can till it starts to get better, right now i'll be able to do machine skull crushers or pushdowns if i'm lucky when its better i'll probably just do a moderate 5x5 on press and incline each day and finish with dips. obviously something has to give, and pressing will be that something...
volume squatty day. BTM. high bar back squat warm ups 95kg x5 x10 (ten sets of five) paused at least one rep in most sets. last set was the fastest and most explosive. seated cable row SS cable crunch 4x10 of each feet elevated TRX row SS decline sit up 3 sets each machine preachers 50 total reps
Heavyish fronts day. front squats 62.5kg x5 67.5 x5 72.5kg x5 77.5kg x5 82.5kg x5 5-8 strict chins between each set. Pull downs 3x8 DB shrugs 3x10 with 42kg each Hammer curls 50 total reps.
I can do some light incline DB bench. Yay. incline DB bench 20kg each x10 28kg each x8 34kg each x5 24kg each 2x10 Tried other stuff but made my shoulder sad. Did 2x10 skull crushers with 30kg and some pushdowns.
squats Bar x5 60kg x3 100kg x2 140kg x1 120 kg x10 power clean 60kg x3 80kg x3,3,3 90kg x2,2 chins 3x8 lever practice preacher curls
squat stuff. back squat 107.5 kg 10x4 with 60-90 secinds rest, alternating high and low bar. felt like crap today and in a foul mood. chins, pulldowns, shrugs and curls
what press I can do with this shoulder: warmed up to a couple sets of 6 with the 34s, then did a few sets of 20 wiith the 22s then did some ridiculous amount of skull crushers with triple drop sets, partials, CGBP, pull over and presses. IE: 40kg 10 skulls, drop 30kg; 12 skulls, 8 partials 10 CG presses, drop 20kg : 10 skulls, 12 partials, 10 pull over and presses, 8 close grip presses. that's one set, did 4, never had a pump like it.
Boo for shoulder problems Is it better to rest, or just press lightly, or do active rehab stuff (band pulls and the like)? Are you self-diagnosing/treating or have you seen someone about it?
I work a lot in injury management and treatment, so I'm rolling with it. It feels exactly like a anterior delt strain/rotor cuff tweak. I did the same to my left when I first started lifting and did nothing with it which caused it to shorten and scar which still bugs me (not bad but annoying) I'm determined to keep it moving and maintain mobility this time, even if it takes a little longer to fully recover. I'm not pushing for huge weight on two movements I can do (incline DB and incline hammer strength) and keeping it light (if I can't do 3 second eccentrics it's too heavy) 34s is where I've been stopping myself. My incline needed work and I'm focusing on squat/upper back at the min so it's really not a big deal for me, it's actually forcing me to work on week spots (upper chest, tris and traps) Shrugged a set of 10 with 50kg dumbbells with no straps so my grip 'play' seems to be working and it appears my arms may actually be considering growing which is exciting. Just did some front squats, medium weight, 5x3 working from 65 to 87.5 all felt super easy. Doing bodybuildy stuff for my back later with another PT. Can't weight. (Lol punzzzz)
Could the shoulder pain be that the lat on that side isn't activating enough? The lats are big muscles I imagine they should do a lot of work. Knee pain is often the glute medius not being storng enough I read somewhere. Edit: I just looked it up and the lats are just for pulling, I thought with lat tension needed for bench presses they might be for pushing as well.
weak and inactive lats will never be a problem, I hurt my delt in an accident. so yesterday I worked up to a 125kg for 8 on the squat which felt decent enough. did a ouple of not so great deadlifts with a measly 170kg I expected my pull to drop while I focused on my squat, as long as it stays at 180kg x3 which it feels like it is im happy. i'll just do some power cleans on Fridays for fun and to keep the muscle where it is needed. today I trained arms, yeah arms. going to make Thursday a rest day and hot some arms on Saturdays becase A) it fills time on my cleaning shift at the gym B) I have no arms C) having bigger arms is cool
volume day so, the big texas method is becoming more bearable, dunno 'm im getting used to the volume or what. legs don't look to have grown... going to finish Fridays up with power cleans as deads seem a little too much to recover from. squats 10x3 @120kg felt easy enough. cable rows. something I d with clients on a pull down is 10 wide grip, shoulder width, 10 surpinated close grip. put the lat pull bar on the cable row and did the same. pumpy. close neutral grip pull downs SS straight arm pull downs a bunch. occlusion curls 10 mins of misery. ouch.
Hey, amigo- I've never used straps of any sort for shrugs (or anything else). What's the difference wearing them vs not wearing them? Grazi, and feel well soon!
