Journal Comments for Matt Z

[Matt Z]

Between strep and moving I missed just over three weeks of training. Yesterday was my first workout back, so I went really light.

[Matt Z]

Really bad sinus pressure yesterday.

[Matt Z]

Was running a low fever on Saturday. Feeling much better today, but still not 100%.

[Matt Z]

I'm thinking of tweaking my program slightly. I'm going to drop Dumbbell Snatches, move Overhand Pull-ups to Workout D and add light Overhead Squats to Workout B.

Workout A
Barbell Back Squat
OR
Barbell Box Squat
Barbell Deadlift
Barbell Hold (grip)*

Workout B
Barbell Bench Press
BB Bent-over Row
Overhead Squat

Workout C
Barbell Front Squat
Barbell High Pull
Turkish Get-up

Workout D
Barbell Military Press
Overhand Pull-up
DB Rear Delt Row

* Not on heavy days.

[Jungledoc]

Week#1 - Sunday A (heavy), Tuesday B (light-medium), Thursday C (medium)
Week#2 - Sunday D (heavy), Tuesday A (light-medium), Thursday B (medium)
Week#3 - Sunday C (heavy), Tuesday D (light-medium), Thursday A (medium)
Week#4 - Sunday B (heavy), Tuesday C (light-medium), Thursday D (medium)
Repeat

Matt, is this still how you are cycling your heavy, "light-medium" and medium lift days?

Do you do the same set-rep scheme on each of the days? How do you determine heavy, "light-medium", and medium?

[Matt Z]

Pretty much, except now it's Monday/Wednesday/Friday instead of Sunday/Tuesday/Thursday. Also, now Wednesdays and Fridays are both light-to-medium (depending on how I feel).

[Jungledoc]

But how do you define the heavy, light and medium? Percentages of 1RM?

[Matt Z]

Rep range ... sets of 1-3 is heavy, sets of 5 is medium, 8-12 is light

[Matt Z]

Workout A
Barbell Back Squat
5-7 sets/ 1-12 reps
OR
Barbell Box Squat
5-7 sets/ 3-12 reps

Barbell Deadlift
5-6 sets/1-3 sets
OR
Straight-leg Deadlift
5-6 sets/5-12 reps
+
Barbell Hold (grip)
3-4 sets/ 10 sec.

Workout B
Barbell Bench Press
5-6 sets/ 1-12 reps

BB Bent-over Row
5-6 sets/ 5-12 reps

Overhead Squat
3-4 sets/ 8-12 reps

Workout C
Barbell Front Squat
5-6 sets/ 1-12 reps

Barbell High Pull
5-6 sets/ 1-5 reps

Turkish Get-up
3-4 sets/ 1-5 reps

Workout D
Barbell Military Press
5-6 sets/ 1-12 reps

Overhand Pull-up
3-4 sets/ 1-12 reps

DB Rear Delt Row
3-4 sets/ 3-12 reps

[Matt Z]

I've decided to go back to performing Straight-leg Deadlifts for my light-medium workouts, and only using convensional Barbell Deadlifts on heavy days (sets of 1-3).

[Oscar_Actuary]

Matt

Have you discussed your diet here?

If not, would you mind?

[Matt Z]

Nothing much to say really. I try to get plenty of protien and limit the junk (sweets, salty snacks, fried foods, etc.). Also, I drink whey protein and take vitamins (multi, D, C, E and potasium).

[Oscar_Actuary]

alright thanks

Sounds like you may not be a macro or calorie counter, but have more or less developed habits that keep/get you to where you want to be..i.e. supporting your strength gains. Yes, I extrapolated all that from your response.

[Matt Z]

Yesterday, I did regular back squats for the first time in a while, and they felt pretty awkward. Anyway, I'm thinking of dropping box squats for a while to focus on back squats.

[Matt Z]

I started warming up for squats yesterday, but ended up stopping and going home. My hips flexors were tight and soar. Not sure what that's about, but I didn't notice until I started squatting.

Anyway, I went to bed early last night and took a nap this afternoon. Maybe I just needed to catch up on some sleep.