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For my powerlifting program the T2 exercise on 4x8 is my light day to focus on my lifting technique. Also when I fail my 5x5's like I did this week the volume drops so next week the 4x8 drop to 4x6 along with my T1 drop to 3x5 then I try to move the weight up again. Then when I fail at my 3x5 I drop then to 3x3 and my T2 drop to 4x4. This program has been working great for my strength gains. I hope it stretches to May then I am switching to my peak program for powerlifting program which has more working going to peak in the 90 and 95. % weight range towards the end to peak. I have all my programming mapped out until I turn 50 this year. If this program doesn't make it to May I will modify it at my next deload. Because when I start my other program in May it will be a deload. If there is a couple of weeks in-between I may do some split routine work in-between to let my body rest before hitting it hard in May. I layed out my whole year last August ramping up to this August to reach my goal. I got to stick to the plan on this one.
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I like your Thursday training session. Lots of good exercises.
I take my last caffeine drink between 12-1 pm daily. I take my preworkout at 530-6am. Those are the only times I have caffeine. I figured out if I drink caffeine after 1 it can effect my sleep. I was trying to have it earlier but I was needing a pick me up still to get me through the day. Then when I had a third it was making me feel jittery. So I went back to just having two at those times.
Yeah I can do better. I been slacking on my foam rolling this week. I do a lot of stretching specially my shoulders. My back and hamstring is a big point I concentrate on also. Could always do more that's for sure. I will say I am more flexible now then I was 1.5 years ago when I started this journey. I couldn't jump out of the back of truck then but I can now. I was to stiff.
Yeah Thursday is one of my favorite days. Fridays I always dread heavy deadlifts at the end of the week. Once I get going through warm ups I am fine and then get it done. I usually think that wasn't that bad until I hit a plateau.
It's just a priming movement to get my shoulder warmed up. I just hold a band hand to hand instead of using the stick. I do it pretty much every day. It makes my shoulder feel really good.
I will do on the honey. I tried the avocados. Ran out and the wife hasn't gotten more yet. Once we got them then we had to wait for them to get ripe. Then they disappeared quick.
@kcates definitely getting that protein in man
Yeah, they are my compound movement for biceps. I try and focus as much as I can on compound movements still while I am a beginner. Learned for biceps to do chinups and concentrate on the bicep while doing them. I am still on the assisted machine but I have worked my way up to lesser and lesser assisted weight. One day I will not need the assistance.
I just kind have a flow. Before I leave for the gym I mix up pre-work drink of supplements, then I make my after workout supplements drinkand take them with me. Then I drink one on the way and one on the way home. I just messed around with my caffeine intake trying to get in earlier so I had more time before bed but then got tired in the afternoons so I went back to getting it in before 1 pm I look forward to that drink everyday at 12-1. I also take my other half of my Var then also. I look forward to my afternoon caffeine and electrolytes.
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