thats true However i got even more bad news. I feel like ive almost thrown out my back haha. This happened on friday. I feel much better compared to friday but im still very stiff. I dont think i will lift tommorow anymore, but rather thursday or maybe wednesday if i feel good.
I do have one question about the GLP. Am i doing the pattern of 6 sets for all 3 big lifts. 6 sets for each one totaling 18 sets per workout not including stretching movements.?
Gosh no. Suggest 2 at most.... see the Sample Feast phase training template. That should provide some direction.
And absolutely don't proceed until getting that back checked out. I know I keep hammering on this but buy that hip belt squat + loading pin I detail in The Blueprint.
Havent been able to go to a doctor but had my neighbor who is like a nurse practitioner who speacializes on muscles look at my back. She thinks it might be a minor strain of my lower right back muscle.
Im not quite sure what to do. I dont really want to waste more e-bol if im not going to lift for another week. Should i just wait it out, rest up a couple more days and go straight to GLP. If im correct you said to use one big lift for this pattern, and i was thinking if i did bench press, my lower back wouldnt really be effected. If this is the case, and i can just focus on my bench / an EDT block and stretching movements i was thinking on lifting on saturday.
I just dont want to put all those days i used e-bol to waste. Stuff isnt too cheap.
Do me a favor and have a chiro look at it. I too, thought it was a muscle strain on one side. Turns out a vertabrae was SLIGHTLY rotated and putting pressure on a nerve running to the muscle on one side. When that happens, the body tries to "protect" itself by having the muscle spasm and it locks up.
When the chiro makes a few adjustments and gets you back into alignment.... no more pressure on the nerve and no more spasming. Presto, no more pain. Takes some time to fully heal but honestly... look into it. Likely what's going on.
And yes, focus the GLP on the bench for sure. Even there, take care when arching as some lower back issues can crop up.
ok, so i think for workout #5, i may just get my new 1 rm for bench followed by pullovers.. Then go straight into EDT: curls/skull crushers + some stretching movements.
As for the GLP would it look like this
Bench
1x10
1x8
1x8
1x8
1x8
1x8
Each of these sets is supersetted with pullovers, about 6-8 reps
EDT: curls/skullcrushers
6 sets trying to get 6 reps for each
Then maybe shoulder press or something to work my shoulders if i still have energy
Do take care to make sure the pullovers don't compromise your getting the weight on the bench. If that's of any concern, simply move them after the bench press in a separate block.
It's usually not a problem if you've been doing pullovers all along. If they're new though, they put a hella stretch on the tris that can leave you sore for a week. Not good when you're going into GLP...
Workout #5 max out day
Bench - 180
pullovers 40 x 8
shoulder barbell lateral raises 40 x 8
Didnt do the EDT block today. Forearms still hurt when i do curls due to the amount of tennis ive been playing. Good news though my team is now in the semifinals for the state tourney so its ok.
Didnt do squat or deadlift because i didnt even want to go near the lower back today. However i can say that i am feeling much better than i was a few days ago.
Bench -
90 x 10 + pullover 35 x 8
100 x 8 + pullover 35 x 8
110 x 8 + pullover 35 x 8
120 x 8 + pullover 35 x 8
130 x 8 + pullover 35 x 8
140 x 8 + pullover 35 x 8
EDT: Curls/ Skull crushers
6 sets of six as goal. Will most likley go with 60 but move up to 65 or 70 if it feels right.
Bench -
90 x 10 + pullover 35 x 8
100 x 8 + pullover 35 x 8
110 x 8 + pullover 35 x 8
120 x 8 + pullover 35 x 8
130 x 8 + pullover 35 x 7
140 x 8 + pullover 35 x 6
Had a very good workout today. Felt very good. Beginning second bottle too.
On a side note i weighed myslef today and weigh 171, +5 so far. I dont know if its just placebo but i almost feel as though i am leaner and lost a little bit of body fat. I feel more toned than before yet like slightly larger.
That's how it works. The ideal is that you look leaner but in fact, are actually much larger. This is what's supposed to be impossible by "bulking up" but the BP DOES make it possible.
However i got even more bad news. I feel like ive almost thrown out my back haha. This happened on friday. I feel much better compared to friday but im still very stiff. I dont think i will lift tommorow anymore, but rather thursday or maybe wednesday if i feel good.
Cant believe i forgot to put it down. Will continue BCAA loading #1 for next 3 days.