Arnaeos
First Post
193cm/6f3 102kg 15bf maintenance kcal 4500kcal
My weight did not move.
Sleep 7/8 hours
Ps: 3x5 would stand for 3 sets 5 reps
Monday (Heavy stress day)
1x1 95%
4x5 adding 5kg each week until can't managed 5 reps
Then
1x1 95%
4x3 add 5kg each week until i know next week would be a fail
I go then to
1x1 95% again
4x1 Same process add 5kg until I know I can't managed
Ps: I never fail any rep
Wednesday (Light day)
3x5 reduce weight by 20% of Monday
Friday (Medium day)
4x5 reduce weight by 10% of monday
Went from 140 1rm to 170 1rm squat
By the end of this I do feel really slow brain wise.
Im currently doing my deload week and hoping to feel better
Am I feeling drain cause of my single top set?
Or too many sets on heavy day or it's just part of the process and the deload would get me back on track ?
I was thinking about something like this for my next prog
Monday (Heavy stress day)
Week 1 4x4
Week 2 3x3
Week 3 3x2
Wednesday (Light day)
Week 1/2/3
Front squat 3x5 rpe 9
Friday (Medium day)
Week 1/2/3
Tempo squat 5/0/1rpe 9
4x5
Add 5lbs every 3 weeks
Run 2 cycles of 3 weeks (maybe 3 if you started the prog with low weight and still feeling fresh)
Deload week take week 3 keep same weight but the sets on heavy light medium gets down to only 2
Thanks in advance
My weight did not move.
Sleep 7/8 hours
Ps: 3x5 would stand for 3 sets 5 reps
Monday (Heavy stress day)
1x1 95%
4x5 adding 5kg each week until can't managed 5 reps
Then
1x1 95%
4x3 add 5kg each week until i know next week would be a fail
I go then to
1x1 95% again
4x1 Same process add 5kg until I know I can't managed
Ps: I never fail any rep
Wednesday (Light day)
3x5 reduce weight by 20% of Monday
Friday (Medium day)
4x5 reduce weight by 10% of monday
Went from 140 1rm to 170 1rm squat
By the end of this I do feel really slow brain wise.
Im currently doing my deload week and hoping to feel better
Am I feeling drain cause of my single top set?
Or too many sets on heavy day or it's just part of the process and the deload would get me back on track ?
I was thinking about something like this for my next prog
Monday (Heavy stress day)
Week 1 4x4
Week 2 3x3
Week 3 3x2
Wednesday (Light day)
Week 1/2/3
Front squat 3x5 rpe 9
Friday (Medium day)
Week 1/2/3
Tempo squat 5/0/1rpe 9
4x5
Add 5lbs every 3 weeks
Run 2 cycles of 3 weeks (maybe 3 if you started the prog with low weight and still feeling fresh)
Deload week take week 3 keep same weight but the sets on heavy light medium gets down to only 2
Thanks in advance