Yeah I'm a bit bored with back squats and I can't actually get into the low bar position in the first placeGood call, hitting quads with a DIY belt squat will load the legs hard without stressing your back. Feeling stronger again means recovery’s caught up, so push the weights but keep form locked in.
Switch to safety bar or front squats since both hit quads hard without the shoulder stress of low bar. Run 3 to 4 sets of 6 to 8 reps and add 2.5 to 5 kgs when you hit 8 clean.
You forget home gym as I live in a village with no access to a public gym because I can't drive so safety bar isn't doable. I've been doing front squats for the last three years I think I need to take a break from them. My hamstrings I've added single leg pads. I figured out belt squats using two chairs I'll increase load next week. I much prefer splitting legs between anterior/ posterior, I've found the fatigue is lower and my hamstring or quad both get the amount of work they deserve
That setup makes sense if you’re limited to home gear. Belt squats between chairs work fine as long as balance stays stable, so add 2.5 to 5 kgs once you hit 12 clean reps. Keep the split approach with separate anterior and posterior days since it keeps fatigue lower and lets you load both sides evenly.
I think I could double the load honestly I started off light to figure it out, I think lots of guys are missing out by not splitting their legs between both sides. I warm up with the opposite part then go into my actual work sets
That’s a solid approach and doubling the load makes sense once your setup feels stable. Keep alternating the warm-up focus like that since it primes both patterns and lets you push heavier without form breaking down, then add load again once 10–12 reps stay clean each side.
I've been told to do more unilateral work as I can't activate a leg properly, all leg extensions in doing single leg with my confused leg first
I'll do one tonight I have a day off so I'm doing extra stuff I planned on doing on the weekend
will be waiting
Look upwill be waiting
missed it lol
Bench work looked strong and the pump you described means you’re getting solid activation through the chest. Good catch stopping push-ups once the shoulder started acting up since that tightness usually signals overreaching from volume. @Dave1288499
i will be sure too, what happened was I almost missed the bar reracking on incline and my shoulder got moved in a way I didn't like so I lowered weight and just kept volume high as I got worried. The initial plan was to incline 80 for a couple sets but I got a little scaredBench work looked strong and the pump you described means you’re getting solid activation through the chest. Good catch stopping push-ups once the shoulder started acting up since that tightness usually signals overreaching from volume. @Dave1288499
Keep protein steady using both sources and skip the late baked goods so recovery stays cleaner overnight. You look amazing in the pics, still lean and big!
Smart call lowering the weight after that slip, protecting the joint comes first. Stay around 70–75 kg for a few weeks and build reps back up slowly while you strengthen that shoulder through controlled dumbbell presses and light rotator cuff work.
Ill up my normal warm up stuff for that shoulder
Start posting diet training as well regular.
Yup will do
thanks
I'll start photographing my meals tomorrow, warning it's going to be boring, just the protein sources changethanks
That’s exactly what works, consistency beats variety during a recomp. Post them anyway since tracking visuals helps spot portion creep and keeps the log useful for fine-tuning macros later.
Typically what I do In a bulk is alter my calories based on my look as I'm bulking. The scale is a guide but the mirror makes a choice. I make small alterations to macrosThat’s exactly what works, consistency beats variety during a recomp. Post them anyway since tracking visuals helps spot portion creep and keeps the log useful for fine-tuning macros later.
You should be on stable macros for 2 weeks at a time, not looking at mirror.
I watch my condition and if it goes past a certain point I either add cardio or pull carbs back. I'm not talking every time I feel bad about my body. You'll see what I mean in a few months
lets start seeing your training diet posted, havent seen a thing lately
start there.
Glad you pulled it back and still got the arm session in, strength returning is a good sign. Stay on those same weights this week and push reps instead, aim for small rep jumps first.
Yeah that's the intention but I haven't been tracking vege intake because I think more vege is better than less, and eaas because the tracking apps get weird and I have 2scoops a day of those in the am and one in my Intra but lately because low on my usual eaa for my Intra been using bcaas I got for freeGlad you pulled it back and still got the arm session in, strength returning is a good sign. Stay on those same weights this week and push reps instead, aim for small rep jumps first.
Diet looks steady, protein is low get it up pleas. Try to hit that protein mark next training day, boost it.
Push hard get the protein in and stay stable
@Dave1288499 my man what is going on with the meltdown? i hope you didn't road rage or get into some sort of fight on the road.
when i get angry and meltdown i always turn to training. exercising is the best medicine for sure. it works good! @Dave1288499
Nah just hit my limit, I've been working at the edge of my capacity for a few months and I expected to have a meltdown at some point. Nah I internalized it and it was over a little while later. I feel better not as heavy but my energy is fucked for the next few days. I need to be better at looking after myself and not pushing my limits too much
Oh it wasn't anger, very different. Autistic meltdowns happen when needs aren't met/the individual just hits there limit of what their brain can process, this one could have been bad. Like how do I explain I got very emotional 15 minutes before and I started to process that emotional reaction and then my brain just couldn't and I started to have a meltdown when driving
sorry to hear that. glad you pushed through safely
Effectively part of my brain started to short circuit, and what little control I had contained it. I've done this a fair bit. I have to get better at managing my self.
Proud of you for pushing through.
Sometimes it's because I keep pushing that I get these, compared to me normal people are superhuman with how much they can handle
I was gonna ask too
is there some sort of mental exercises that you can do? or does weight training help balance you out? @Dave1288499 good to hear everything is ok
I just have to look after myself in regards to meeting my needs for my condition, i have to manage stress, it's a case of limiting my stressors. Think of it like this we all have a shelf and a bucket on that shelf and they are all different sizes and strengths, that is our capacity for stress. it's just my bucket is smaller, the shelf is shakier and more things fill that bucket. Weight training helps me regulate which can limit meltdowns but I didn't have a stable routine and have been disregulated for an extended period and that's why what happened
@Dave1288499 bros at end of the day we all go through this. as much as people don't want to admit we all have mental issues and get unbalanced. that why weight training helps us balance back
we all have to manage stress. @Dave1288499 its built into us and how we survived and flourished. same with anything else
Yes I understand that but it's more the stress response I have is just kinda abnormal in how my mind pushes the panic button over my cup not being clean or my favorite key decoration being broken, or God forgive me I have to take a new route. Then I have the sensory shit my ears, textures and clothing feel. Autism is a processing disorder, my brain is overworked. Think of it like this you have a computer that is trying to run a deleted program. The key is to limit those stressors (eg: have a stable routine,limit the unexpected by having plans and scripts) not remove entirely but limit, add in safe foods as needed, stim toys)stimmmming is a do
train harder so less anger
You can discuss mental health with us, best we can do to help.
bros don't be angry. life too short
EVO family Appreciates that you are talking about this. Other people have the same issue.
I want to improve the way people talk about autism so I am sharing everything I experience.
Good for you man. You are realizing what you need in life. We all need something.
THe therapy is a need
yes if that helps its great
I have to find a specialist in my type of brain apparently
maybe organize things more that will help?
I'm normally pretty organized, just the nature of work I have is quite variable
yeah i hear ya on that
I do farm worky food has to change based on the work, work always comes first
ah okay. you get fresh food?
I have some meat but I will buy some later this week when my last paycheck comes in, oh got some temp docking work but I'm out of fresh vege just mostly frozen peas
Good but you can do shakes bars no issues.
What is a shakes bar
protein shakes
Ah I'm just low on vege
vege?
I mean with your job, do they give you any free food and stuff?
bros we all need therapy. life is tough. but if you waste your life being unhappy you will waste it for nothing. might as well enjoy it
yeah its so misunderstood
Vegetables
Yeah, you probably don't want to hear about how much I have been called retarded
Yeah I get fruit usually when in season when I worked at the orchard, we'd chip in if we wanted a beast
Get frozen veggies cheap.
Yes when I am in town next
Oh i have a gut feeling pushing me towards learning about powerlifting programming because I feel like I'm missing something as I told you there is something you can learn from every specialization. I have stuff from when I was running and old note books. I just like learning about training maybe there's something I can apply from somewhere else idk I feel like knowledge is knowledge
well that is a nice perk
have you seen the show called "love on the spectrum?"
bros I think that exercising is the best. That's some great therapy. And also having a great woman (or man if you swing that way). And close group of family and friends.
No, why
sure you can powerlift hard too
Bros. You need to find someone that also in your situation. This way you can lean on each other. Maybe support group.
it is autistic people dating. they have USA and Australian versions i believe on netflix. you should check it out
I'd have to relearn how to do bench, squat, and deadlift but I probably couldsure you can powerlift hard too
Oh I heard of it, I just don't really think it's worth watching
bros you a cool cat. we are your family on here remember that too. so feel free to talk anytime. I think steve got psychology degree. dude got like 8 degrees lol .. he know about this stuff if you reach to him
It's actually a pretty good show. I think they won some awards.
Okay, why would I watch a show about people with similar difficulties dating. I could just record myself going on dates
Start relearning now.
I still probably won't pull the trigger on learning how to do those movements as a powerlifter. I legit prefer bodybuilding. And I don't think it's worth messing with my next show prep on that manner. Seeing as I want to do a show next year
Stay with bodybuilding in that case, volume it up
good point lol... i guess if you are into reality tv it is interesting
I don't watch that stuff
My interest in powerlifting extends to how they get the arms they get, not much more.Stay with bodybuilding in that case, volume it up
Strong HIT chest and bicep work. The 90 kg incline press and 53 kg barbell curls are strong for reduced recovery, you pushed through heavy fatigue from work.
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