Two deloads and one progression.

music selection:  “A Farewell To Kings” — Rush

waist-line:  37.25 inches

First the good news.  I completed five sets of five on the bench press after failing the last two sessions.  Come Monday, I’ll add five pounds.  Admittedly, the form was pretty sloppy and I made some really pathetic noises but I’m calling it a win.

On squat and bent over row, I decided to deload to focus on form.  This is especially important on squat as I haven’t been getting all the way to breaking parallel at full weight.  I dropped down to 195 and I’m going to stay there until I’m happy with my form at that weight.  I warm up with just the bar and then add a 25 pound plate to each side for each successive warmup until I’m at three 25 plates or 195 pounds.  I do three sets without the belt and I need to really work on form there.  The last two sets with the belt look and feel really good.  So it is probably a core strength issue.  I’m not likely to hurt myself on bent over row but my form has gotten really sloppy so I went down 20 pounds.  All five lifts were very clean at that weight.

Question for the readers: Anyone try the PHUL system?  Workouts seem a little stale and I like the idea of a system the includes a mass building component.  My ultimate goal here is to lose weight, keep it off, while being able to eat more food.  I need more lean muscle mass for that.  Strong lifts is definitely making me stronger but I don’t see any results except with my waistline measurement.  Thoughts?

Devour your prey raptors!

Bro, do you even lift?

Never miss another opportunity to devour prey!

2 thoughts on “Bro, do you even lift?

  • September 26, 2018 at 6:10 pm

    Much like financial independence, I suspect fitness is the aggregation of lots of marginal activities. Probably the flavor of the week “programs” matter less than the amount of work accomplished. Then again others may be more informed than me.

  • September 26, 2018 at 6:22 pm

    Sounds like you reached a plateau. Your body got more efficient at doing the exercises and is wasting less energy, reducing the caloric deficit that melted your waistline over the past months.

    You can try it out and see if it works. Chances are since you didn’t work on hypertrophy yet, you’ll bulk up in the good places quite fast. Your body will be inefficient at it at first, meaning you’ll burn more calories for lower effort and that might help you for a wihle. You’ll reach another plateau and ponder the next best workout.

    Since you want to work on form and range of motion, that could be a good thing to do for a while.


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