psuLemon MFP Moderator

4570 today

So I am at the point i do can light upper body again. Did 65lbs on bench for 3 sets of 12... 😂.

Honestly, i only do 3 leg days because all my upper body issues lol. I usually do well with 2. Probably will go back to that soon.

I definitely feel you on this! But your bench looks great. Keep it up. On a work trip this week, which is perfect, since it's definitely going to be a deload week. I am thinking 3 leg days a week might be too much 😂. My fatigue has been thru the roof these past 4 days

Ahahah.. very true.

Update: i am broke as hell 😂. I can do minimal back work and legs. But progressing with PT. Still hoping for no surgery, especially since my wife is about to hit surgery # 13.

That is awesome. I have run similar blocks of submaximal training and in the end, it paid off.

Sounds like a solid plan to me. I do something similar and will just repeat the meso cycle.

Nice!!

That is what my PT wants as well. Much more pull volume.

That is how mine started and just kept getting worse.

Unfortunately, my PT doesn't want any movements like that either just yet. So no shoulder work. Sucks because i love facepulls.

No ohp, no chest work. Chest work is how i discovered the pain

Thanks man. It just means more leg days. Which ironically are my favorite.

Been largely MIA lately, but i found out that i have a torn supraspinatus. Kind of sucks, but started PT to see if i can correct/heal it. Otherwise, i will have a surgery in the next 8-10 weeks. I can essentially do legs and back/arm work. No push which sucks. But at least i am not fully out of the game

Definitely worth it and i use it all the time

In general, there are a few approaches to deloads. You can do your same routine at 50%, or take time off/some cardio. I actually found if it turned it into a light bro-split week, it worked nicely.

I feel you on the hypertrophy work . My body enjoys 4-6 reps more than 8-12. I have been running AthleanX programs for a year. I have enjoyed them as they add in some corrective exercises. While following his All American Muscle program, I did hit bench , deadlift, Squat and Hip thrust lifetime PRs. 250/375/335/525…

Love it! My daughter said she loves your shirt

Damn, great lift

Thanks. I will try to poke my head in. Ironically, when i see new post in my notifications, i tend to pop in. Otherwise, i mod a little.

I am in civilian service and we use military formats, so i am used to year, month, day lol. Idk why, but kind of always did weight x rep x sets. I think that is how some of the programs i was following wrote it out. So i have mostly just modded these past two years. Largely due to working on my foods/recipes and my kids…

Oh goodness, i got dragged into a chitchat thread. There goes my streak. Either way, i am ona hypertrophy block. Unfortunately, i can't do chest work until after my MRI and some PT, but that just means extra shoulder and back work. Gotta get those caps!! Hip Thrust were 385x12x3 last week, squat was 225x12x 3 (post…

My current 1RM is 525lb for 1 with a pause at the top. I was doing reps of 465x5x3. I recently switched blocks from a power to hypertrophy block, so i am doing 3 sets of 10-12. Unfortunately, i had a small tweak in my hamstring, so i didn't do well last week. But previously, my working sets were 365. I have a hip thrust…

Unfortunately, it's going to be a grind. But in general, walk more, increase protein and fiber (more filling), limit sweets and treats, and include regular exercise.

I would also argue that going keto 5 days and then splurging on the weekends is a recipe for binge eating. And the worst part is keto junk food products are higher in calories than their traditional counterparts. I am all for using a ketogenic diet if you are focusing on whole foods. But going from a crap American diet to…

Glad to see you are still kickin

I'll add, that if you get proper PT, they can help strength your muscles to potentially allow for some variation of squats and deadlifts. But every without that, more leg work.

I have been lifting for years at 9pm. As long as it doesn't impact your sleep, you are good

Also something to consider, how much protein are you eating? Low protein can impact hair loss