Periodization. in Whey and Sonic Screwdrivers.
- May 21, 2016, 5:24 p.m.
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- Public
I think I’ve taken full-body workouts as far as I can take them. Great way to regain strength in a hurry, but I clearly need to moderate how much I do per workout. When it’s submaximal, going heavy on five exercises is do-able. When you’re red-lining each exercise? Cumulative fatigue catches up with you. I like being in the gym, so I figure I’ll do a pull/legs/push/cardio/repeat. Should keep me from having my workouts be much longer than an hour.
(Five exercises being bench/row/press/chins/squats or deadz.)
Only had one librium last night, so felt less Energetic Zombie this morning. It’s quite refreshing to only focus on two heavy exercises. (Followed by accessory lifts etc. I AM a gymrat who knows what he’s doing.)
Was in a good mood all day? Gave myself a merit badge for making a phone call. Actually, phone calls where you reach a person aren’t as stressful as when you have to leave a message. Person? You state what you want and they take it from there. I’m capable of humaning. Message? It’s like a 30 second speech. And I ALWAYS have that three-second brain fart where I forget what I’m going to say next. Oh well. I’ve been on the other end of the phone often enough that I know they’ll decipher my TimmySpeak.
Thought I had more to say, but I’ve been bingeing on vegetables all afternoon and totally looking forward to a tuna melt. Determined to drop weight and be healthy. Hard to eat shit if you’re full of broccoli. But tuna melt. TUNA MELT. GET IN MAH BELLY.
PepperGrape ⋅ May 21, 2016
I HATE phone calls. I keep an ongoing to-do list (I know, I know....) and there are at least 3 phone calls on it that I've put off making for 6 months or more.
Timmy™ PepperGrape ⋅ May 21, 2016
There's gotta be a crafter online that makes merit badges for shtuff like this.
eucatastrophe. ⋅ May 21, 2016
I'm trying out SL 5x5 right now and I HATE rows and press both. I suck at bench but I get it. Squats and deadlifts are cool. But dude. Rows I end up doing at practically no weights, and press just feels freaking impossible. Ugh. Damn my little tiny girl arms.
Timmy™ eucatastrophe. ⋅ May 21, 2016
You doing one-arm rows on a bench, or barbell bent-over rows? Barbell means a static RDL. Which is fine if your posterior chain is trained, but I don't know your training age.
I've done Stronglifts. I recall burning out as soon as I started red-lining. I made more progress on Starting Strength, but either way squatting every workout makes you hate squatting. If I were to do it over again, i'd probably do:
A
Squat 3x5
Bench 3x5
Row 3x5
B
Deadlift 3x3
Press 3x5
Chins/pulldown 3x5
I keep detailed logs. Deadlifting only a single set just lead to inconsistent progress. Ditto squatting every workout. YOU WILL GET STWONG. Never be afraid to backcycle the weight and work back up. (backcycle meaning lower one or two sessions. By the time you return to the previous weight you'll have recovered and be stronger and stuff.)
(did I not say I could babble?)
eucatastrophe. Timmy™ ⋅ May 21, 2016
Strong lifts calls for pendlay rows. It also starts them at minimum 45 though, and because it jumps up so fast it feels impossible. So I started with the 35 bar because screw that.
I've seen a fair amount of Talk online about needing to add something that's a pulling motion, so that would make sense to do every other time in place of squats. I'm still lifting light enough that it's not bad to add one more exercise a day, but I can imagine that would be a bad idea after not too long. I'd also like to fit in thrusters, because I want a good booty, and SL dude has no respect for cardio which I think is a mistake, so....
I think you're allowed to babble! You've certainly spent enough time studying it! Ask me about what foundation you should buy sometime...
Timmy™ eucatastrophe. ⋅ May 21, 2016
oh man, I forgot about pendlay rows. They're so awesome. Lets you lift more than you normally could. Haven't used them in a while because I like controlling the eccentric more. When doing pendlays, remember to reset on the ground. : )
No shame in using one of the 35 lb preloaded. Something to consider: that puts the bar waaaay closer to the floor. Consider where the bar would be relative to your shins if you were using 45 lb plates on each side. Stack some plates to rest your bar on so it's about that height. That'll make it "more fair".
I swear he gives the option for pulldowns on the day that isn't pendlay rows.
Most people don't do enough cardio for it to effect lifting. Do it on days between, train that heart! As far as "extra shit" during a lifting workout, you're fine adding extra shit so long as it'll keep you under an hour. Not that after an hour you'll turn into a pumpkin, but at times it forces me to consider what really matters. "Do I really need to do this?"
Also, booty? Squatz, deadz, and lunges aside, look up barbell glute bridges, usually done against a bench. Looks erotic as hell. But don't feel self-conscious - amusingly I only ever see girls doing them. And damn the strong girls at my gym have booty game.
OH. And especially at the beginning, progress with as small of increments as possible. 2.5 lb plates are your friend. A jump from 20 to 25 lbs is an increase of 25%. A jump from 100 to 105 is only 5%. Food for thought.
Timmy™ eucatastrophe. ⋅ May 21, 2016
Also, you on fitocracy? It's so fun to have records to look back on. (and no personal friends are on there : D)
Timmy™ eucatastrophe. ⋅ May 21, 2016
AND. Don't be afraid to use dumbbells for presses. Scaling back to 10/15 lbers might make you go "this is light" and a few sessions later you'll be stronger than you realize.
eucatastrophe. Timmy™ ⋅ May 21, 2016
I do hip thrusters... which, judging by a quick google search, is basically the same as a glute bridge, except technically a glute bridge is back on the floor and a thruster is using the bench. It feels ridiculous but daaaammmmnn I can feel it work! I just need to be more consistent about doing them.
I am on fitocracy but I don't use it consistently enough. For a couple months I had unlimited classes at the gym so I wasn't super worried about keeping track for myself. I should probably start again..
Timmy™ eucatastrophe. ⋅ May 22, 2016
I like fitocracy because I can bring up the previous similar workout and just tweak the numbers. Plus graaaaaphs. I'll try to poke you when I log in next.
Mmmm, glutework. Got another female friend who is all "I want a booty!" and i'm thinking to myself "SO DO I." okay okay, I got a nice booty. But I want a nicerer booty!