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I work "legs" every session, taking a week off not only results in some minor DOMS but a >10% detraining effect. Two weeks? Shit, it's like I never touched a barbell before.
Before weightlifting, did the standard 5/3/1 and fucking hated it. A week in between squats and deadlifts would leave me sore every time. But switching to the BBB template leveled out the frequency.
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Weird, everyone has different biology and life stresses though.
Honestly I end up getting more sore from work than lifting most of the time.
Last summer we did 300 feet of tile in a cow barn, I was in like a sumo squat position for hours side stepping my way through it. My quads and hip flexors were on fire the next day.
3 sets of 5 squats a few days later felt fine by comparison.
I think work kind of keeps me minimally trained when my lifting lapses.
I work "legs" every session, taking a week off not only results in some minor DOMS but a >10% detraining effect. Two weeks? Shit, it's like I never touched a barbell before.
Before weightlifting, did the standard 5/3/1 and fucking hated it. A week in between squats and deadlifts would leave me sore every time. But switching to the BBB template leveled out the frequency.
Last time I did 531 I did the BBB template with the days switched, looked good but my strength didn't really move, you could see my AMRAP sets dwindling as the cycles went on.
This time I'm gong to give it a 5 cycle try again, but two cycles of BBB, then two cycles of FSL, then one cycle of bodyweight assistance.
If I feel it did anything for me I'll drop back 3 steps like he recommends and start another 5 cycle loop. If I don't think it did much, I'll go back to 3x week full body, or try out supersquats again or something.
Squatting twice a week doesn't seem to bother me, but on 2x deadlift weeks I get my ass kicked, I don't eat enough I think, and I know I don't sleep enough.