So I’m feeling rather beat up, especially in my knees and shoulders. I think the shift in lifting style here in meso 3 – more focus on singles towards hitting some numbers again – is in part to blame. I really want to do things like set new lifetime PRs in press (225), deadlift (515), bench press (325), squat (SSB 405). I know what got me there, but a repeat isn’t going to get me there again. I’m older, more beat up, more worn out. But still kickin!
It’s things like posture at work, sitting at the computer… posture is a thing. Plus I have to be mindful side-sleeping, because if I truly sleep on my side, that’s a LOT of bodyweight on that shoulder joint and I can hurt my shoulder if I’m not mindful about side sleeping. And let’s be frank: I’m 50… things are wearing out.
I think I want to play seriously with my squat for once. I’m going to stop deadlifting and instead squat again as a second “technique” day. I want to use it as a time to really focus on squat technique, plus see if I can sink a bit more into the hole and get to stretching those muscles so I can improve that hip mobility to better hit depth. I think that will also take some tension off my lumbar area. All good long-term matters within my mission to not be decrepit.
So like a heavy day working up to a heavy triple on squats (then 1 backoff of 5-8), then a light day of like 5×5 or 5×3 on pause squats with a heavy technique focus – very very light weight, enough for a response, but not much more.
As for my deadlift? if my squat goes up, my deadlift should too. Not worried about it.
Similar for bench. Work up to a heavy triple, then backoffs for 5-8. Simplify the upper-push day a bit. Then on upper-pull day, just do like DB incline benches and call it good for “push” on that day; also open with BB rows (heavy) and close with the DB benches – I have never benched last before. It’ll be novel to try. 🙂
I’ve been paying attention to Paul Carter’s stuff about “effective reps”. I’m slowly finding weights that fit this 3×5-8 (to failure) model. Trying to find how little I can do in terms of volume, but max in intensity and growth, y’know? It’s interesting.
I do like the upper/lower A/B split spread 3x week (9-10 day micro). I will keep most of the same movements: BB rows, Dante rows, seated leg curls, calf raises, seated calf raises, etc. I’ll make minor changes, like making DB curls primary biceps exercise (vs. EZ bar curls of the past 3 mesos) with Cable EZ curls as the second (vs DB curls).
I want to keep working to build strength, but I do need to take a different approach to get there. I really gotta think more in terms of things like building my 3RM vs 1RM.