Board 8 > Fitness/Exercise/Health topic 2

(+) Yeah! (+)

Hey man, systemic fatigue is a very real thing! Get that rest.

My rest day payed the fuck off. Fucking destroyed deadlifts. 365x1 to 385x1, 20 pound jump, haha. Bonkers mode.

It was a 285x6, 305x3, 365x1. On the 305 set I was thinking to myself that seemed way too easy. Then the 365 just went up super smooth. Then kept doing 1 rep 5lb increases till I hit my limit and failed on the 385 attempt.

Got my shoulder shrugs up to 345x3 now, no PR's on bw pullups, but still tied my PR even with the increase and 4 max deadlift reps lol. Really great back day. Hips felt great, this day put me in a great mood.

As great as yesterday was, today was not that. Definitely felt it this morning. Back hasn't been this sore in a while.

Also just hit a wall today. Granted it's arms, I don't expect fast improvements. My biceps are probably the strongest they have ever been. Also walked a lot at work, over 20,000 steps. So I was already sort of tired from that.

I'll see how squats go tomorrow.

Still stuck on 365. Had a couple improvements on cable squats, and dumbell goblet squats, other than that pretty mundane workout that kicked my ass. I forgot that plateuing at everything at once causes you to be extremely fatigued lol.

I'm gonna take a rest day before my next leg day. See if that kickstarts it like it did with my deadlift. If I'm truly plateauing at everything then I'll deload for a week or two and go from there.

Sounds like we are all tired lol

I got in for a lift yesterday after like four days off. Nothing crazy. Back at the big weights today

my Ohp has completely stalled which is sad

got 170 for an easy 3 a few weeks back but both lifts since then have been a hard 175 for 1, and todays was far worse than last weeks trash one

having to choose between dropping the weight and extending the peak attempt or switching over the the bench run and starting Ohp over for a few months

i do feel my forearm healing. Not all the way yet, but its close. And thats definitely become the weak link. Not so much the injury itself as I was killing it on these lifts even at its worst, but the lack of training Ive given it has caused it to definitely weaken and my lifts are just not as stable as a result. Lots of shaking

Couldn't get a 147.5 OHP done today. Was a little shocked, as I'd easily gotten 145 last week and I hit all my work sets today up to that point. Gonna try a light day next time and see if that's enough to get me going again. Looks like 145 is my personal best, at least in the numbers I see in the last few years.

"Heavy" Zercher set up to 7 @ 190. Felt really good and no hip/glute issues. I've really come to like the Zerchers, though we'll see if that's still true if I'm able to add another 50 pounds onto it.

My right forearm is still not feeling great on some movements. Heavy pullups are just out at the moment.

iiaattgg posted...

Sounds like we are all tired lol

Yeah, fuck it.

I just walled today, shit sucked lol. My elbows, knees, shoulders all just hurt.

So I'm starting my deload/rest week tomorrow. Will resume same reps, but will cut the weight by 70% and take a few extra rest days. I'd rather rest and get my body back to normal instead of just trying to fight through this when I know that won't work in the long run.

And if things improve again after this rest week I know that my limit on fatigue with my workout plan and worklife load has a shelf life of about 8-10 weeks. So I'll rest up, continue my bulk for another 8 weeks, and hopefully hit some of my goals, and continue to PR. After the next 8 weeks I'll decide if I want to do a mini-cut.

Didnt go too crazy on the lifts today, sleep was iffy and I knew it was gonna be hard to muster up full energy and strength so just focused on technique and control

deads 325x5 345x3 375x1
squat 105x8 155x8 205x8 255x4 280x2
leg curls 130x3x12

As much as I like strength training and pushing myself to the limits. It is nice to just do some light weights, focus on form, and take it slow and easy. Plus it pretty much split my gym time in half since I'm not resting between sets as much.

Man, I keep getting a pinch in my hip, but then it goes away. It's really annoying because I'm petrified of it getting injured again.

Like my mobility and strength is totally fine on it. So I think it's just because I walk a lot during work because that's when it happens.

Well I did it! Hit 365 on squat, then 370, failed on 375. New PR! Next major goal is 4 plates.

Moral of the story. Deloads work, and you don't actually have to take full workouts off, nor do you have to do a full week. Either cut your reps in half and keep the same weight, or keep the same reps, and cut your weight in half(on any muscle that is struggling).

Pumped up for bench tomorrow.

Sorozone posted...

Well I did it! Hit 365 on squat, then 370, failed on 375. New PR! Next major goal is 4 plates.

Moral of the story. Deloads work, and you don't actually have to take full workouts off, nor do you have to do a full week. Either cut your reps in half and keep the same weight, or keep the same reps, and cut your weight in half(on any muscle that is struggling).

Pumped up for bench tomorrow.

Awesome!

Going to give that advice a go with OHP/shoulders tomorrow. I generally agree with trying not to take a full day/week off, if only because the DOMs (at least for me) are always so bad after time away. Even a light week seems to avoid that.

Getting back in the swing of things with legs

deads 330x5 350x3 370x1 390x3 410x1 430x2
squats 110x 8 160x8 210x8 260x4 285x2 300x1

Workout kinda sucked because I didn't get a lot of sleep.

Did get up to 395 on deadlift tho. Almost back to 4 plates.

The click in me knee has gone from one click to two clicks everytime

uh on

iiaattgg posted...

The click in me knee has gone from one click to two clicks everytime

uh on

My knees have sounded like fireworks for years. It's probably fine...

Probably

My big issue was that, when I started lifting (squats in particular) I was doing it on a smith machine because that's what I had access to. I'd occasionally have knee pain, which is understandable considering the fixed movement of a smith. Once I had access to a real squat rack there was no going back. But even back then (10+ years) ago, I remember people commenting to me about all the noise from my cracking knees when I did squats or deads.

I have clicking in my ankles that stems from a genetic issue. Basically a tendon or ligament that connects the ankle to the foot gets snagged on the bone and 'snaps back and fourth' resulting in a clicking/snapping noise. It's nothing serious and I've never had any issues with it. It actually has resulted in me having extreme flexibility in my ankles.

So best case, that's what's happening here, just in your knees.

Hit 175 on OHP today, attempted 180 and got stuck halfway.

My deload/rest days definitely helped my biceps and triceps. They felt very fresh today.

No PR's today, but my quads are wrecked.

Don't even remember the last time I had them this worn out from a workout.

Lol I was just saying the same thing to someone at the gym today, I have leg doms for the first time in what feels like years

Im back on the light weight these days for chest day

bench 135x27 135x2x12
ohp 45x15 55x12 65x9 75x6 85x3 135x5
incline 160x2x5 160x10
dips 35x12 35x8 35x4
lateral raises 15xx2x8
tricep pushdown 67x3x12

iiaattgg posted...

One of the shit parts of dropping arm day and a lot of the single arm work is that its starting to show when it comes to triceps. All the lifts that gave out today were due to triceps. Im definitely going to have to hit them extra hard once my arm is better again because man that was some shit

Different subject. i met a girl at the gym probably six months ago who was instant gym crush status. Total smokeshow, super fun, all around my type. We hit it off pretty quickly, but eventually she came in with a guy who turned out to be her husband. Regardless when we were in the gym together we were pretty inseparable, but never took it outside the gym. Our schedules started to change and we went from daily lifting with or around each other to just never seeing each other.

I saw her today at the gym for the first time in months which I thought was great, as we had formed a nice gym friendship. She was being much flirtier than usual (and she was already pretty flirty in the past), and I noticed that the ring was gone. She said she wanted to try to lift with me more moving forward and offered me her number and all that

sadly, as lovely as that would be, Im dating someone already, and Ill just be honest to yall its disappointing because as much as I like the new girl Im with, gym crush girl is one of those people who makes me feel like a 22 year old in heat again but at the bare minimum Im just glad to have a good friend around again

also this girl has gone from gymfriend to girlfriend so holler at your boy. The one girl I was dating at the time of the post was nice and great in a lot of ways but I just didnt see it progressing much, especially when someone who I had wild chemistry with in every area was right there for the taking.