Fitness Log

[Andalite]

But yeah I always take a good amount of rest, I took 6 minutes before my 405 set on deadlifts, but then as soon as I got done with deadlifts I got into a conversation with the guy who works at the gym for like 15 minutes lol! He's pretty awesome though he pulls 600+. But yeah then I realized I was running out of time and had to try to hustle through 8x4x255, only got to 4x4 as you see Doing heavy squats and deads on the same day is not the greatest idea anyway hhahaha

Actually there is nothing bad with that idea. You would be surprised at how effectively your squat improves when paired in after a Deadlift. But you were not doing "heavy squats". You were doing volume work. Thats a bad combo. But, if you wanted to work in intensity and try to set a new 1RM, doing it after heavy Deadlifts would actually benefit you because of biomechanics. I never believed this till I set so many PRs on Front Squats after doing heavy Deadlifts.

 

[JDid23]

Actually there is nothing bad with that idea. You would be surprised at how effectively your squat improves when paired in after a Deadlift. But you were not doing "heavy squats". You were doing volume work. Thats a bad combo. But, if you wanted to work in intensity and try to set a new 1RM, doing it after heavy Deadlifts would actually benefit you because of biomechanics. I never believed this till I set so many PRs on Front Squats after doing heavy Deadlifts.

Interesting. I have always put front squats after deadlifts (even in my 5/3/1)... However, i took them out since my quad was hurting and didn't want to aggravate it. Definitely going to implement them again.

Just curious- how do heavy deadlifts benefit front squats because of biomechanics?

 

[Andalite]

Interesting. I have always put front squats after deadlifts (even in my 5/3/1)... However, i took them out since my quad was hurting and didn't want to aggravate it. Definitely going to implement them again.

Just curious- how do heavy deadlifts benefit front squats because of biomechanics?

Well, your glutes are activated and your body is just prepped for some heavy load.

Try it out. Do some heavy Deadlifts (with good form) and then try maxing on Front Squats. Remember to rest so go to the gym early. See what happens. Give it 2 weeks though. sometimes your body takes time to adapt so give it to attempts. I think you will hit PRs in both sessions but give it a shot nonetheless.

 

[Tblock1]

Monday 5/31/10

Push press
1x5x45
1x3x135
1x1x815
1x0x225 (didn't even try it....too heavy)
1x5x175 PR
1x4x175 (failed 5th)

Weighted pullups
1x6x45 PR
1x13xbw

btn press
2x10x95
1x5x95 too tired
used fat gripz

squats
1x3x270
1x1x270
BURNT OUT......

cardio: ellyptical machine 10 minutes heart rate 195 average....got up to 202 if I believe the machine

Comments: I'm burnt out, after just those push presses and pullups I was covered in sweat and tired and out of breath. I feel fine but I am sure I am mildly "overeaching" now so I need:

Which of these do you guys think would be best:

1) take a week off?
2)do a deload week?
3) do a week of running and pt?
4)keep lifting but only do the smolov jr for squats for a week since I jsut started that?
5) keep lifting but cut down a lot?

Which one of those do you think I should do? It was really the weirdest feeling in the world, I jsut had no energy and after a little push press I was sweating, and by the end of push press and 1x6x45 I felt done and was sweating buckets and tired as shit. I think starting the smolov jr now was a bad idea. I've been getting closer to needing a rest for a while now, I have followed this routine since 3/22/10, so about 9 weeks. It's worked great, but it demands 4 days a week of heavy lifting with 20+ exercises...and I knew I could only take it for so long without a break. The first sign (which I should have paid attention to) was not having the energy for accessory work. When I started the routine I completed all the accessory work every time and with full energy. As the routine went on recently I began skipping it...to the point where I was barely doing any of it the last 2 weeks. I also have been super tired recently too, so I need a break, and starting the smolv jr for squats in the middle of this was not a good idea. On the good side the cardio was awesome, if I believe the hr monitor on the machine I got to almost maximum hr. Also remind me to put in those ankle exercises recommended to me in the thread I made

 

[miked8c]

I vote take a complete week off, from what it sounds your CNS maybe shot and you need to recover mentally any phsyically. Keep with the cardio however.

 

[ExtraMile]

Week off from lifting bro. Keep running if you want but cut out the pushups and circuit training and stuff.

 

[JDid23]

I honestly feel you should take a week off..... You've been hitting the gym freaking hard lately, and a week off will do you some good.

 

[Tblock1]

All right bros may I have the envelope please.........

The tally is in!
3 votes for a week off hahaha!
That sounds good should I start it when I stopped lifting? IE last day was Monday so Tuesday to next Tuesday will be off except cardio? I'm gonna miss deadlifts big time The other thing is I was ramping up for a max bench do you think this will affect my strength?

 

[JDid23]

All right bros may I have the envelope please.........

The tally is in!
3 votes for a week off hahaha!
That sounds good should I start it when I stopped lifting? IE last day was Monday so Tuesday to next Tuesday will be off except cardio? I'm gonna miss deadlifts big time The other thing is I was ramping up for a max bench do you think this will affect my strength?

I know our lifts aren't really the same, but when i took 10 days off i felt amazing when i came back. Yeah, i was a bit sore the day after but i also felt more energized.

 

[Andalite]

I don't think you should take a week off. I think you should reduce lifting frequency to only 2 workouts this week.

Workout 1 should be Deadlifts and that to 1 top set of 5 reps with 90% of your max

Workout 2 should be Bench Press wherein you should do 3x3 with 90% of your max and call it quits.

2 exercises. 2 sessions. 1 exercise per session. Less than 3 work sets.

I wouldn't advise you to take the week totally off.