The Recovery - SydTheKid's Log

[THErunCMD]

How'd the 5x5 feel on bench? Going to have another session with it? Thought this was a deload week? That's heavy

What do you do with the bands for glutes?

[SydTheKid]

How'd the 5x5 feel on bench? Going to have another session with it? Thought this was a deload week? That's heavy

What do you do with the bands for glutes?

Pretty tough actually lol. Now that you mentioned it, I'll probably try like 230-235 with another 5x5 pause and see if I can squeeze that out.

Heavy is relative

For banded glute work I do monster walks, side steps and hold a deep squat forcing the knees out against the band; all collectively serve to get the glutes activated and knees out.

Squats
4 x 430 x 4 PR recovery
430 x 2

GHR
3 x body weight x 10

To achieve 7,750 squat volume, my goal today for squats was to do 430 for 18 reps: 3 x 430 x 4, 4th set do 430 x 6, however, 4th set the weight was too heavy to squeeze out 6 reps so I completed a 4x4 then 5th set I just did 2 more easy reps.

All time PR is 440 4x4 so I am pretty darn close.

Did some GHR after and focused on a nice contraction.

Did some sprints this evening as well, 6 bouts to keep the conditioning up to par.

Gonna do some upper tomorrow and hopefully some sprints in the evening, then Deadlifts on Thursday.

[THErunCMD]

Had to look up monster walks. I should probably do the squats against bands myself.

Good job sticking to the volume Rx. I notice when I really focus on the mmc on the GHRs I get a much better glute pump.

[SydTheKid]

Had to look up monster walks. I should probably do the squats against bands myself.

Good job sticking to the volume Rx. I notice when I really focus on the mmc on the GHRs I get a much better glute pump.

Yeah they help a lot IMO.

Yesterdays workout

Paused Bench Press
5 x 235 x 5

Chinups
4 x body weight + 45 x 5
body weight + 45 x 8 drop set body weight x 5

Reverse Barbell Curls super set Barbell Curls
40kg x 5/40kg x 5 last set drop set 20kg x 5/20kg x 5

CGBP
3 x 70kg x 8

This benching felt better then Mondays session which was great. Also decided to do some weighted chin-ups, gonna start incorporating these some more, focused on that form.

Deadlifts in a bit, planning on PRing BOOM!

[SydTheKid]

Deadlifts
5 x 528 x 3 PR

Did these on Thursday, a nice 8lb deadlift PR.



Last set above, and brb last set last rep, you can see in the vid, I twisted a bit and I spasmed by back. I was like are you kidding lol.

Good thing though I had the weekend off and I recovered for squats this week.

This weeks goals are 25,200lb squat volume and 6,300 deadlift volume. Gonna do a Mon-Fri this week. Squats in a bit BOOM.

[SydTheKid]

Squats
5 x 420 x 5 PR

First set was tough, but just grinded through the remaining sets and they felt great! No video as I trained alone. Total volume 10.5k, 14.7k remaining.

Tomorrow I'll do some deads, prob on a deficit. boom.

[dopamine72]

Holy fuk @ that 5x5 set of squats.....

[THErunCMD]

jesus thats a hyooge 5x5 - back felt better since the dead session?

[SydTheKid]

Holy fuk @ that 5x5 set of squats.....

massive cardio

jesus thats a hyooge 5x5 - back felt better since the dead session?

felt good man =] yeah back felt much better, stretching ftw

Yesterdays workout

Paused Bench Press
5 x 112.5kg (247.5) x 3

Chinups
4 x body weight x 12

Dumbbell Kickbacks
3 x 12kg x 15

Yesterday was one of those days were I wasn't feeling it, so the 5x3 pause felt harder then it should, a 5x5 would that weight paused would be great. Going for that soon

Todays workout

Squats
3 x 180kg (396) x 7 PR

Standing OHP
5 x 60kg x 5

Nice 3x7 today, pretty sure this is a PR, 2nd set was really tough, but kept tight 3rd set and it was a joke.

Total volume 8.3k done today, 6.4k squat volume remaining for Friday.

Did some OHP, been slacking on these.

Deads tomorrow with some benching =]

[Tubed]

Hello, I'd love to know what the idea besides your training atm? I expected it to be on first page of a log but i got disappointed
You're increasing the training volume slightly every week right ? But how do you pick weights and reps to it? Is it constant, like always 5x(3-8) few times a week?
Increasing volume is in order to muscle hypertrophy but how do you place right weight and reps into it? Squat volume is relatively high compared to deadlift. Does that mean you are focusing super high on this particular lift/muscle group ?
And if you got certain squat volume, how do you pick accessory work to your training, is it freestyle? Lots of questions, I'm new to the log. I'll appreciate if you answer these questions. Stay motivated bro

[SydTheKid]

Hello, I'd love to know what the idea besides your training atm? I expected it to be on first page of a log but i got disappointed
1) You're increasing the training volume slightly every week right ? 2) But how do you pick weights and reps to it? 3) Is it constant, like always 5x(3-8) few times a week?
4)Increasing volume is in order to muscle hypertrophy but how do you place right weight and reps into it? 5) Squat volume is relatively high compared to deadlift. Does that mean you are focusing super high on this particular lift/muscle group ?
6)And if you got certain squat volume, how do you pick accessory work to your training, is it freestyle? Lots of questions, I'm new to the log. I'll appreciate if you answer these questions. Stay motivated bro

1) Correct, 500lb a week for both lifts (squats and deads)

2)It depends on the volume, for example, today I had 6,300lb of deadlift volume, so to achieve that I aimed to do 450 for a total of 14 reps, so I did a 2x7. Since thats "light" weight for me, I made it a bit more difficult by doing it on a deficit. Alternatively, I could have done 420 for 15 reps, for a 3x5 to get me to 6,300lb, however, that would have been too easy, and perhaps not a great enough stimuli to generate strength gains per se.

3)As for question 2, it isn't constant, it depends on how I feel and the goal at hand; the higher the volume the more flexibility it lifting various sets and rep ranges.

4)This week I had 25,200lb squat volume; way too much to do in one day, so I split it up into 3 squat sessions; first one I did a 5x5 with 420, 2nd session I did a 3 x 7 with 396 and tomorrow I have 6.4k left, so given that I did a 5 rep day and a 7 rep day this week, I can do some heavy doubles or high reppers, depending on how I am feeling.

5)For this week it is. However total volume for both lifts is 31,500lb (80% of that is for squats 20% for deads)

Next week I up the total volume for both lifts by 5,00lb, so total volume will be 32,000lb, now 60% (19,200lb) will be squat volume and 40% (12,200lb) will be deadlift volume. I'll do whatever sets and reps in order to hit these numbers. Since the volume is high I'll do 2 squat and dead days.

The following week, 3rd week, I'll up the total volume by another 5,00lb, so total volume will be 32,500lb, now 40% (13,000lb) will be squat volume and 60% (19,500lb) will be deadlift volume.

The next week, 4th week, I'll up the total volume by another 5,00lb, so total volume will be 33,000lb, now 20% (6,600lb) will be squat volume and 26,400lb will be deadlift volume.

Week 5 is a deload volume week, so I'll do 1/4 of the volume from week 4, for both lifts, so 8,250lb for squats and deads. The cycle repeats itself.

So although this week squat volume is super high compared to deadlift volume, at weeks 2 and 3 they are fairly close, then by week 4, deadlift volume is super high compared to squat volume. So there is a lot of undulation in the volume, allowing me to lift in a variety of set and rep ranges, in theory maximizing both strength and hypertrophy (as volume is increasing over time).

6) Accessory stuff is freestyle, usually I'll do GHRs, but have been focusing on band work in the mean while.

The same combo applies for bench press and standing OHP

Hope that clears things up, cheers.

3/4" Deficit Deadlifts
2 x 205kg (451) x 7 PR

Chinups
3 x body weight + 45 x 8 last set drop body weight x 5

Dumbbell Curls
30 x 10
40 x 8
50 x 4 dropset 30 x 6

As stated above, the goal today was 6.3k volume so I did some deficits, and I believe this is a PR. It was real easy, which is always good news.

Did some back and bis after, got a great pump. Tomorrow I plan on finishing the squat volume followed with some benching.

[Tubed]

Thanks for great answer, didn't expect you to go super detailed on numbers
This kind of workout gives you lots of variety, I'm loving it. I'll definitely give it a try in the future. Hope I'll get the right squat mobility & technique soon to go for some strength gains on squats!
Would you rather recommend me smolov squat program or the volume rotation that you do atm? I'm beginner/intermediate athlete, I did 315 squat but that was half squat, working on mobility hard to get that atg controlled thing!
Subbed

[SydTheKid]

Thanks for great answer, didn't expect you to go super detailed on numbers
This kind of workout gives you lots of variety, I'm loving it. I'll definitely give it a try in the future. Hope I'll get the right squat mobility & technique soon to go for some strength gains on squats!
Would you rather recommend me smolov squat program or the volume rotation that you do atm? I'm beginner/intermediate athlete, I did 315 squat but that was half squat, working on mobility hard to get that atg controlled thing!
Subbed

My pleasure. Once you get mobility down, the choice is yours. Smolov is a great routine, but may be tough for a beginner squatting 3-4x a week? Your choice.

However, given you do this type of undulating volume training, you can start off with low volume, i.e. 5000lb and increase weekly from there. I call this routine "Sphere method" given that its quite cyclical in nature.

Arguably, as a beginner you will flourish on any routine. Once you plateau, you will need to start manipulating various variables (i.e. volume, frequency, sets/reps) to continue to progressively overload them muscles.

Squats
2 x 355 x 9

Paused Bench Press
4 x 245 x 4

Took it nice and easy today on squats, finished off the 3rd squat day (6.4k volume) this week via an easy 2x9.

Benching felt good as well, I'll squeeze out a 5x5 with that weight next week.

Finished off with some stretching and band work.

As stated above next weeks goals will be 32,000lb, now 60% (19,200lb) will be squat volume and 40% (12,200lb) will be deadlift volume. PR city =]

[THErunCMD]

Nice read - thanks. Quick follow up from the peanut gallery. How long does the cycle run and how do you reset at the beginning again or does it just keep going?

[SydTheKid]

Nice read - thanks. Quick follow up from the peanut gallery. How long does the cycle run and how do you reset at the beginning again or does it just keep going?

Cheers man. It runs 5 weeks, and it keeps going. But I am thinking after this or next cycle to drop the volume down to 20-25k and add 1k weekly, as these workouts are beginning to get real damn tough.

Squats
3 x 187.5kg (412.5) x 6
140kg (308) x 10

Dumbbell Bench Press
5 x 42kg (92.4) x 5

Total squat volume 10,500lb. I wanted a 4x6 with 187.5kg, but man, that 3rd set, 6th rep was tough. So I just dropped down to smash some more volume.

I want to go heavy AF on squats real soon, like do some heavy doubles with 465.

Was gassed too bench, so I took it fairly easy on the dumbbells, focused on that contraction.

8,700lb squat volume remaining.

Tomorrow got some deads. On Thursday I want to do some heavy deadlift doubles with 545, that would be great.

[THErunCMD]

Cool so no programmed resets but at this level I think you are pretty good at self-regulating. And really that shows in your post above. Nice work today - get some vid of that deadlift session, want some motivation!

[SydTheKid]

Cool so no programmed resets but at this level I think you are pretty good at self-regulating. And really that shows in your post above. Nice work today - get some vid of that deadlift session, want some motivation!

Exactly, self-regulating programming!

Man I wanted to get a vid of my deads today, they flew up, but I've been training by myself recently. On Thursday I should be training with someone so they should film the heavy ones.

Deadlifts
3 x 223kg (490) x 5 PR recovery

Warm ups were tough, but crushed these when the working sets came in. This is a 5lb recovery PR, and were easier than expected. Approaching 500lb for the 5 reppers soon!

I also won some supplements from Layne Norton's new company: Carbon.

https://instagram.com/p/8OgKDSgTyS/?taken-by=sidjebran

Looking forward to experimenting with these!

Total volume 7,350lb, 5,450lb strategically remaining, perhaps a 5 x 545 x 2, 10lb recovery PR ?

Some upper body tomorrow, deads on Thursday then squats Friday to finish off the week.

[SydTheKid]

Yesterdays workout

Paused Bench Press
210kg x 4
205kg x 4
95kg x 8
95kg x 7

Chinups
4 x body weight + 25kg x 5 last set drop set body weight x 10

Barbell Curls
3 x 88kg x 8

Hammer Curls
5 x 14kg x 10

CGBP
3 x 80kg x 7

Yesterdays workout, benching was real sh!t, but everything else went smooth. Coming down with a light cold so that may be a great excuse

Deadlifts
245kg x 2
245kg x 2
245kg x 1
210kg x 6

Todays workout. Goal was to do 245kg (540 with clips) for a 5x2. First two sets were really easy, 3rd set rested a quick 5 min, 1st rep was harder then usual. Reason for the short rest was platform was being for a class within the hour, so I felt rushed. That set I just dropped down to 210kg (462) and finished the remaining volume. Next time, given the right circumstances, I'll have a 5 x 540 or 545 x 2. All good!

Got some blood handling training tomorrow from 9-3 then training squats after that, boom.

[SydTheKid]

Ended up squatting 3 x 365 x 8 on Friday after blood training. Those were real though just cause I felt exhausted, but I got it done. Rested up the weekend.

Squats
8 x 405 x 4

Did these this afternoon at school today, this is a PR just because I never done an 8x4 before. They felt good though.

I decided to finish all the 13,000lb squat volume today so I can focus on bench and deads this week.

19,500lb deadlift volume for Tues/Thurs. Benching Wed/Fri.

Should be fun!

[SydTheKid]

Standing OHP
3 x 60kg x 8

Lateral Raises
20 x 10
25 x 10
30 x 8 dropset 20 x 5

Incline Dumbbell Curls
30 x 8
35 x 8
40 x 6 dropset 30 x 4 dropset 20 x 5

Tricep Pulldowns superset Reverse Grip
90 x 10/8
105 x 10/6
120 x 10/4

I goof today cause I've been stretching weekly, and been feeling great. Slacked off during the weekend and didn't stretch after yesterdays's workout.

That said was real tight today, and didn't feel comfortable doing deads.

Had some fun and messed around with the arms. I finished off by foam rolling and stretching. That said I feel nice and loose.

Gonna see how the deads play out for this week.

[SydTheKid]

Long story short, lower back been giving me little problems, (see below) here and there past couple weeks so I took it easy on squats and deads. Didn't hit volume.

It's hard to hit the numbers lifting heavy to get to 30k+, taking a toll, so I am going to drop the volume to 20k and work my way up to 30k+ again. Ideally by the time I'm at 30k+ I'll be hitting those numbers more efficiently. We shall see.

Went to the chiropractor on Friday, he diagnosed me with tight SI joint in the right side, no pain just tight AF. He cracked it nice, and recommends I see him every 3-4 weeks; going in a couple weeks. Got to keep stretching in the mean while!

So this weeks goals, 16k squat volume (2 x 8k) and 4k deadlift volume.

[SydTheKid]

Squats
7 x 405 x 3

Bench Press
6 x 210 x 5

Took it "easy" today to get back into things. 405 felt heavy AF, but when I recorded it looked smooth. Angle and video quality sucks, and it is not a PR, so I won't upload.

SI joint was manageable, did a bunch of mobility stuff after, walking helps a lot, so I am trying to be the least sedentary.

I decided I am going to track bench/OHP volume as well in a similar matter. Difference being I will start at 15k, to accommodate lower weights being lifted, and work my way up. 12k (80%) bench volume (2 x ~6k) and 3k OHP (20%) volume for this week.

Benching was good, 210 for pauses, was easy, gonna work way up slowly here as well.

Following today's lifts 7,500lb squat volume remaining and 5,700lb bench volume remaining.

4k deadlift volume + 3k OHP should be done tomorrow.

[SydTheKid]

Deadlifts
2 x 405 x 5

Standing OHP
4 x 150 x 5

Chinups
3 x body weight + 45 x 8

Dumbbell Curls
3 x 40 x 8

Goal today was 4k deadlift volume. I wanted to do 405 x 10, which is easy, however, I didn't want to push it real hard today because of the SI joint.

Shoulder pressing went well to get to the 3k volume, was easy.

Finished off with some nice back and bis after.

Did some new stretches for the SI joint, I have no pain/tightness.

Tomorrow gonna do 5.7k of bench volume, then squat Thursday. As long as I stay nice and loose, SI joint would get tight on me.

[SydTheKid]

Paused Bench Press
8 x 237.5 x 3

Dumbbell Kickbacks
3 x 16kg x 8

Benching was smooth today, felt easy which is great and hit 5.7k as planned.

SI joint felt good today, and had a buddy help me do some PNF stretching as well, which should help for 7.5k squats tomorrow.

[Tubed]

Good to see you back. I've got similar thing on my shin, have to foam roll anterior tibialis 2-3 per day to make it feel normal. It gets tight when I'm too lazy to work on it. Fun part is that its one sided. GL with your injury, its good that you still squatting through the recovery period on back injury.

[THErunCMD]

too many acronyms hopefully continued mobility/stretching and another visit to the chiro take care of your back issues

[SydTheKid]

Good to see you back. I've got similar thing on my shin, have to foam roll anterior tibialis 2-3 per day to make it feel normal. It gets tight when I'm too lazy to work on it. Fun part is that its one sided. GL with your injury, its good that you still squatting through the recovery period on back injury.

Thanks brah, foam rolling is great. x2 exercise, as counter-intuitive as it sounds, helps

too many acronyms hopefully continued mobility/stretching and another visit to the chiro take care of your back issues

hahah, its a science thing thanks mate, feeling good recently.

Squats
2 x 375 x 5
375 x 10

GHR
3 x body weight x 8

Back today felt great, stretching ftw. Goal today was 7.5k squat volume, needed 375 for 20 total reps, first 2 sets felt tough, but put on music and chalked up for the 3rd set then got a nice 10 reps.

Finished off with some stretching.

Hit all the volume for this week, so I am going to rest Fri-Sat.

Next week I'll probably train Sun-Thurs.

Goals are:

12,600lb squat volume and 8,400lb deadlift volume (21,000 total).

9,600lb bench volume and 6,400lb OHP volume (16,000 total).

[SydTheKid]

Deadlifts
3 x 212kg (466) x 6

Standing OHP
3 x 135 x 6

SI joint been feeling great past couple days, no pain during deads today, which allowed me to lift some decent weight! Of course during my last set, I strain my left pec LOL. I have full motion in it, just aches; this happened to me a couple weeks ago as well, but quickly subsided, hopefully same happens here.

Completed all the deadlift volume with this: 8.4k.

Took it easy on the OHP, 3,970lb remaining.

Gonna do ~half of the squat volume tomorrow, we will see how the pec feels tomorrow for some light stuff. #foreverbroken #alwaystretching.



Last set, looked and felt great.

[SydTheKid]

Squats
2 x 365 x 9 PR recovery

Bench Press
3 x 200 x 8

Worked out this morning, no problems in the SI joint, keeping loose, and squats went smooth. I believe this is a 10lb 2x9 recovery PR as well, good cardio.

Total squat volume: 6,570lb, 6,030lb squat remaining.

Chest felt way better then yesterday, so decided to go light on the bench just got get in some volume.

Total bench volume 4,800lb, 4,800lb remaining.



First set, notice on the 3rd set, the weight smashed into the safety bars and threw me off completely; I tried to move over, 4th-5th rep, and was even timid to hit depth to prevent that from happening again.

Second set I removed the safety bars and just banged through it.

Finished off with some stretching.

Tomorrow's goal is to truck through 3,970lb of shoulder press volume followed with some arms.

[THErunCMD]

Holy crap decent weight indeed. Those deads looked awesome! And three sets must have been brutal. Curious how long that session took you if you know and what your warmup looked like.

Yeah could definitely tell you were hesitant on depth. Can you not set them lower? I always feel timid when not using spotters.