Lifting
- Thread starter Nastycrow
- Start date
Since I won't be able to squat or deadlift for a while, I'll put the 5x5 strength program on hold. Pinched nerve in quad and low back pain.
Instead, I'll do what I can with a full-body hypertrophy program I created called "The Admirals". A homage to the 3 Admirals:
Feels good to be able to squat heavy again. Left quad and lower back starting to feel good as new, but I'm still going to take it slow.
By slow I mean; 5x5 box squat ramp sets. Supersetted with a goblet squat x 10 reps for some Hypertrophy work.
Not gonna deadlift until next week to make sure my lower back is at 100% in order to hit the road to 405 x 5 once again.
Back to lifting at 100%. Lower back and left quad pain free. All without taking a week or a day off, and continuing to make gains through progressive program adjustments.
Going to go back to a strength-based program, and build my squat and deadlift back up which took hits once again. Squat not so bad. I'll get that back to where it was in around 2 weeks. Deadlift is going to take a lil longer, but as I always say; Gotta "Keep on Rollin'".
Started my newly revamped Yonkō hypertrophy program.
Initial attention to the "big 4", more quality, higher intensity, increased variety, and time efficiency than the program's previous version.
Felt like it was time for a change. Especially w/ my current mass gain period winding down. Gonna get out of the weeks remaining as I can.
imhungry4444 said:
Started my newly revamped Yonkō hypertrophy program.
Initial attention to the "big 4", more quality, higher intensity, increased variety, and time efficiency than the program's previous version.
Felt like it was time for a change. Especially w/ my current mass gain period winding down. Gonna get out of the weeks remaining as I can.
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What do you weigh now?
TapEmOut said:
What do you weigh now?
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Bout 192-194 lb.
I don't really go by the scale in terms of tracking progression. I use the mirror test.
If I look in the mirror and see alot more demerit than merit, then it's time to transition to leaning out.
The only time I really use the scale once or twice a week to get a rough progression figure. Like seeing where I'm at and comparing it to how many weeks I've been on a kcal surplus.
Remember, a warm muscle is better capable of lifting max weight—and less likely to become injured. The effects of stretching and warming on lifting performance. While lifting keep in mind: Do not attempt to lift by bending forward. Bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift. Never lift a heavy object above shoulder level. Avoid turning or twisting your body while lifting or holding a heavy object.
imhungry4444 said:
Latifi is a monster
https://www.facebook.com/illirlatifi/videos/1244629635555766/
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Top comment is telling him to use less weight because hell get injured. I always think Latifis deadlift form looked off but he pulled 620lbs so Im not one to talk