ice any news on the 15th?
It's looking good, let's say preliminarily yes.
Syla5?
Delvis??
Anyone else???
STEEDIE????
Strong squatting ice.
Paused Deadlifts, what's the benefit?
Loading my weak point primarily, but right now it's also loading the part of the ROM where I had my tear. With the right reps/weight, this means I'm inducing hypertrophy in my snapped up parts. Not a good protocol for every tear though, obviously.
Ice, regarding the 5 rep phase; What is a good number of sets to do? So far I've been doing 5x5 for volume.
It depends, anywhere between 2 and 5 depending on fatigue levels. Basically, don't kill yourself but do get some stimulation going on.
Training 05/12/12
Deadlifts
bar x some
60xsome
100x8 deliberately slow
100x3 fast
140x3
180x1x2
200x1 ****ing yes! Much better speed, almost back to my fastest
210x1 even faster
225x4 fatigued through the set very quickly, much like with fridays box squats. The ease of the first rep should have meant 5 comfortable reps, but it's still good progress (190 --> 215 --> ~225 in three weeks)
207.5x5 really nice
207.5x3 hamstring cramped. Not in an injury inducing kind of way, but I took it as a sign to leave it there
Flat DB bench
35x8
40x8
45x8x2
finally learning how to do these!
Snatch grip RDL
110x6
150x6
170x6
162.5x6x2
162.5x5.5 made it down then traps, lats, rhomboids, teres and erectors all gave up simulateously
CGBP with neutral grip bar (new toy!)
60x12x3
These are awesome! The close grip is really close, but it helps keep your shoulders in a better position. Felt great in my triceps with almost no pec involvement.
YTWL
Not a lot, ran out of time.
(as usual!).
. My right hip flexor has relaxed a lot because of this now though, so hopefully it will pay off.
