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re: I couldn’t do bench this morning
Posted on 1/13/23 at 6:51 am to Hawgnsincebirth55
Posted on 1/13/23 at 6:51 am to Hawgnsincebirth55
quote:
I don’t think it can be over training since I made sure not to over do it since I just got back into it. Anybody have suggestions?
I'm older but if I took 3 years off there is no way I could hit chest twice in the first week. I'd need probably 5 days rest in between. It's not just the muscles that you're trying to target but the ancillary muscles aren't used to that strain and will need time to recover.
Did you still have significant muscle soreness when you were attempting to lift the other day?
1
Posted on 1/13/23 at 8:21 am to lsu777
quote:
If you like 531 and ever want a change up that is similar but a little more exciting look at ppsa. I love 531 and absolutely love ppsa.
I have been mulling that for some time following you all here and your love for it. I about did this last Fall, but life happened. My goal is to switch over starting in March and ride it out this year.
It is my laziness and love of my 531 app that tracks it all for me at this point
Posted on 1/13/23 at 8:35 am to Powerman
quote:yes big time
Did you still have significant muscle soreness when you were attempting to lift the other day?
Posted on 1/13/23 at 10:30 am to Hawgnsincebirth55
quote:
yes big time
Then you weren't ready for your next session
Rest and muscle recovery are an important part of the process
Stick with it and your muscle recovery will hasten. Taking 3 years off is going to leave you with longer muscle recovery times when you first start out. I'm dealing with the same issue right now although I didn't take that much time off (I'm just old AF)
Posted on 1/13/23 at 12:18 pm to Hawgnsincebirth55
We'll talk about your ratio of presses to pulls at another time.
Get your nutrition right is my first advice. What you eat fuels your energy cycle since it literally is your energy source.
Next thing to try is to unload everything and do a strong lifts progression back up. In other words, still go do it, but just do the bar (then add 5 to 10 every workout). That alone may reset your cycle.
However, I expect it is your nutrition and/or an underlying medical condition (obviously get that checked out if it persists).
Okay, now let's talk about your pull to press ratio. I exempt squats from the math (technically a press, but functions more like a pull at the end of the day). I would flip and do Abs/Back on Monday/Thursday and do Chest on Wednesday.
I assume you're letting your chest do the shoulders too? If not and you add shoulders, I would do that with chest on Wednesdays.
Get your nutrition right is my first advice. What you eat fuels your energy cycle since it literally is your energy source.
Next thing to try is to unload everything and do a strong lifts progression back up. In other words, still go do it, but just do the bar (then add 5 to 10 every workout). That alone may reset your cycle.
However, I expect it is your nutrition and/or an underlying medical condition (obviously get that checked out if it persists).
Okay, now let's talk about your pull to press ratio. I exempt squats from the math (technically a press, but functions more like a pull at the end of the day). I would flip and do Abs/Back on Monday/Thursday and do Chest on Wednesday.
I assume you're letting your chest do the shoulders too? If not and you add shoulders, I would do that with chest on Wednesdays.
This post was edited on 1/13/23 at 12:19 pm
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