Yeah I'm in agreement with you about wanting to get the 6 lifts in at least 3 times a week. Wish I could figure out a way to make that work again sometime. I still have a problem of doing heavy squats, deadlift and pendlay rows in the same day. Which is actually the main reason why I'm not just adopting your plan. I do like it but I think it's just too much intensity and volume for me. I mean initially with lighter loads I am ok with it, but once things get heavy and the rests for the press are creeping up to 2-3 minutes it becomes difficult to work up the motivation. Plus morning workouts do blow in terms of motivation compared to the evening ones, wish I could find a way to get a decent chunk done at night. I don't know maybe that's the trick to work more in the lighter ranges? I haven't had a chance to look at the new layout though? I do need to come up with another plan, I would love the next 8 weeks to be completely brainless so I can focus on other things for a bit. I'll give it some thought on the weekend. Another issue I have is on paper things end up looking a lot easier than when I am in the gym at 6:00am after a short night sleep...
Well the knee's still acting like a piece of shit, almost zero change in it from last time I ran. I tried out my luna's too and they didn't provide any relief. So I'm gonna keep running through the strengthening and stretching exercises, which I don't think are really helping that much, and who knows what else. Maybe I'll start doing the Contreas hip thrusts a couple of times a week. Well the good news is I have 24hrs to finish the 110k which is doable walking.
I keep coming back to thinking I should drop the weighted squats. I am not sure why either? I seem to have better luck from an injury perspective when I was pushing the DL more frequently and not squatting much. Maybe the DL frequency is more important for my case?
Yah, no doubt, it's hard to get everything in, and lately I don't even come close, so I dunno. But I think it's better to work one or all of the six lifts less than to leave one or more out in order to increase the volume of one or all of those remaining. Maybe I should start out ultra minimal, just to make sure I get everything in, and then add. I could do three sets of squats and overhead presses, then just two sets of everything else. Or even just do two sets for everything, and build from there. My uncle had shingles several years ago and he said he felt fatigued for four months afterwards, so perhaps there's some underlying fatigue I'm not acknowledging. One way or another, it's frustrating to have seemingly lost so much work capacity in such a short time.
I guess I would say I think frequency is more important than intensity or volume, and intensity is more important than volume. So I guess, for me, I need to first re-establish the frequency, then intensity (full sets of 5RM, 8RM, and 1-3RM), then finally, if I can, add volume. I think after reading Nuckols I got too caught up in adding volume, and have unwittingly been reducing the two parameters that are actually more important.
Another way to get all six lifts in every time would be to alternate doing some light, some heavy, as I think we discussed at some point.
It's cool you can walk if need be, that takes some pressure off. I kinda doubt you're going to lick the ITBS unless you're willing to break it down and start over again with reduced mileage though. More of the same is probably not going to do it, but I hope I'm wrong. I sure hope you're being vigilant about the side stretch, I think that's probably most important. Keep stretching the tight ITB.
It's funny, I have a big beef against the SockDoc for being an anti-stretching absolutist, but I was re-reading his thoughts on Ibuprofen, or NSAIDS more generally. I noticed my right knee is actually swollen, not just tight, and I'm wondering if taking so much Ibuprofen over the last 5-6 weeks is the cause. I went the whole day yesterday without any painkillers, but then the pain came back yesterday evening. This morning it's still there, but kinda manageable, so I guess I'll just try to deal with it for a few days and see if it diminishes again. I really gotta start lifting and running seriously again, this layoff is killing me. I'm starting to get insomnia again.
Back to your ITBS, I can't imagine squats being the culprit. I would think it's just the opposite, that by giving your hips a good stretch while squatting, you'd be keeping the ITB healthy. But if they're not working out for you, no sense continuing, the deadlifts are probably enough for the lower body considering how much biking and running you do.
BTW glad to hear you are feeling better too. That's a relief.
Glad you are liking the lever belt. When you mentioned you had it too tight I was gonna link a belt article about how you should keep it about a finger width loose. I'll look around to see if I can find the article, but it seems like you figured it out. Now that I keep mine a bit looser I just leave it on all the time.
Yeah the belt I am using really works great with the deadlift but it really digs in my ribs and the front of my pelvis for squats. I bought that other Velcro belt too, which was a bit of a let down. It's just too flexible and really doesn't give any support in comparison to the PL one I am using. Catch 22 huh!
Ha, yeah, I was until yesterday evening. Still, the overall trend is towards healing, so I can't be discouraged by these little setbacks. It seems like the shingles healing process isn't as linear as I assumed it would be. I seem to do better for a few days, then worse for a few days, but each better is better, and each worse isn't as bad.
Yah, I guess if it's too tight then it's counterproductive, as your abdominals will no longer be able to fully contract, right. I did look up some instructional videos after I tried the belt extra tight.
If you can order it over there, you should really check out the Spud Nylon belt, the three-ply. It's flexible around the edges, but still pretty heavy duty. I wasn't unhappy with mine, and I still use it when the lever belt starts to dig in. The lever is a lot more convenient, but the velcro on the Spud works fine too.
Anyway, the plan I had in mind for next cycle is
Monday--5RM
First set @ 85%,
ensuing sets @ 80%
for all four performance lifts,
then pulldowns and rows @ 85%.
Wednesday--8RM
First set @ 75%,
ensuing sets @ 70%
for all four performance lifts,
then pulldowns and rows @ 75%.
Friday--1-3RM
Single @ 100%,
Double @ 95%,
then 2x3 or 3x3 @ 90%
for all four performance lifts,
then pulldowns and rows @ 90%.
For sets, my options are basically
On Monday and Wednesday
Everything for 3 sets,
or
Squats and OHP for 3 sets,
Deadlift and Bench for 2 sets
Pulldowns and Rows for 3 sets
or
Squats and OHP for 4 sets,
Deadlift and Bench for 3 sets
Pulldowns and Rows for 3 sets
On Friday
1/2/3/3
0r
1/2/3/3/3
for all four performance lifts
and
3/3/3 for Pulldowns and Rows
or
1/2/3/3/3 for Squats and Overhead Press
1/2/3/3 for Deadlift and Bench Press
and
3/3/3 for Pulldowns and Rows