Sarge's Lifting Chronicles 2006-2007

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, but you beat me to the pumpfests are a waste of valuable deload time.....the good thing about deloading is also the mental break of being in the gym less time....if you normally bench up to 205x3, work up to 175x5 and stop....if you squat 315x5, go to 275x5 and stop......cut out all fluff save for maybe situps and get out and rest up. The point is just less total volume....if you like getting a pump, it isnt gonna hurt you, but it wont serve much of a purpose either though......personally, I think iso fluff is responsible for more aches and pains and joint issues than any squat, pull, or press.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

thanks guys, always great help

bah humbug... ok, so cut my top set in half basically? Would that be acceptable?

50% ... teach me. I've never done a "working" deload.

no, no funds for the books yet. I bought statistics instead

EDIT: Ok, cool... BiggT that's what i needed to know. Cut down on the top set by a few sets basically.

Well, not pump fest then...but deffinetly some iso stretching stuff like that pec fly ... that felt good, great stretch.

 

[BiggT]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, Sarge...you can get scientific with the %'s on a deload, but I don't, lol, not that it is the way to go, I am just not a detail nut and never could be......just do less....I've always been a good guesstimator and can usually hit 70-80% just by feel.

For example if you normally push press like this: 135x5, 175x5, 185x5, 195x5, 205x5, 215x5.......then just do 135x5, 175x5, 185x5 and stop.......of if you squat 315x5x5, go 275x5x5.....just stuff like that.....I always cut out dumbell pressing and any curling or tate pressing too.....then just start out the next week at maybe 90% of where you were and try to push through from there.....maybe 85%-ish if you feel really beat up

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ok, awesome... i've got it.

I may not even hit the gym, just use the OLY set i've got here so i dont' go overboard, lol.... crap, but i've got to do cardio. nevermind.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Other clues to overtraining are more subtle. They include the following anaerobic indicators:

Stages of Overtraining

No effect on performance
Altered neural functions

Probably an effect on performance
Altered motor unit recruitment

Altered sympathetic activity and hypothalamic control

Probably decreased performance
Decreased motor coordination

Altered excitation contraction coupling

Decreased muscle glycogen

Increased resting heart rate and blood pressure

Altered immune function

Altered hormonal concentrations

Decreased performance
Decreased force production

Decreased glycolytic capacity

Sickness and infection

Emotional and sleep disturbances

From Essentials of Strength Training and Conditioning by Baechle and Earle

I've bolded what i've noticed to be obvious.

Thanks CCJ

 

[Kabeetz]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Can't this just be an issue of you are lowering bodyweight and reducing caloric intake and therefore the edge has been taken off some of your lifts?

As I'm typing this, you seem to be pretty convinced that's not it, which means it's probably not it. So definitely deload. When was the last time you deloaded or even happened to take a week off from heavy lifting because u went on vacation or something?

And I am officially beginning studying NOW.

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Can't this just be an issue of you are lowering bodyweight and reducing caloric intake and therefore the edge has been taken off some of your lifts?

As I'm typing this, you seem to be pretty convinced that's not it, which means it's probably not it. So definitely deload. When was the last time you deloaded or even happened to take a week off from heavy lifting because u went on vacation or something?

And I am officially beginning studying NOW.

That's what I thought at first, but thinking back... last week i thought i was starting to get burnt out and i was right. I remember push pressing and i was not coordinated at all, i was toast last week. And the last hoorah was the DB bench fest that was awesome, I dont' know how that happend, but that's it for now, lol.

last time I took 7 (or 10, i can't remember) days off was around christmas to new years time... my car accident.

Just shut off the computer, it's what i have to do sometimes to get away from it

 

[SgtSlaughter]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 14 Day 2 - Deload week

6:35pm

GP Row: Barx8, 95x8, 115x8, 135x8

Sumo Pull: 135x8, 225x8*
*fawk 8 rep deads... took alot of effort, not hard, just more effort getting all those reps. I'm not conditioned for them... sweated up a storm directly post DL's.

BTN Lat Pull Down: 70x15, 80x10, 100x10
these felt ridiculously light and I naturally lost track of the reps at my lightening speed pace, lol

2 sets of low cable close grip rows - rehab light.

7:58pm

Cardio: 10 minutes of walking treadmill... very pathetic pace covering .37 miles

Notes: during treadmill walk and PWO (now) lower left back area doesn't feel great had to slow my pace. during tread milll walk left erector felt tweaked as well. Had surprizingly great pumps, musta been the higher than usual rep scheme.

To do tonight: Stretch and roller.

 

[HiDnGoD]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

This is actually fortuitous for me, because I think I see a deload in my near future.

 

[al420]

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Pumps can come from a lot of places... Potassium in check? H2O in check? I like to watch those when I think something other than my workload caused the issue. For example, Dbol gives me wicked back pumps, but no shin pumps...

On the deads...Why x8?