Well.
Its been a long period of time stuck at the same weight.
I need to push down again. Would like to end at 110, but will adjust as time allows. I will be suffering, but don't want to suffer too much.
Plan is to increase steps, add in some muscle building exercises. Then a diet that reduces energy, particularly CHO and Fat.
Will push through to Christmas, and then assess. My next nationals are in May. Sometime. Nothing is set yet.
Training is largely more bbr focussed, with an emphasis on some singles/heavy work, but largely higher reps lighter loads. Attempt on some exercise to move closer to failure. Goal is to grow slightly into Nationals. This focus is to provide space to gain muscle. I need to be bigger to be better, and I need to get stronger.
Goals are to enable recovery of my shoulders. They are damaged and i need to strengthen all aspects and recover. Higher reps, more muscle, stronger shoulders, ready for some great gains into 2025. I need a 750 total. That requires a 260 squat, 200 bench and 290 deadlift.
I do not think that is realistically much of a gain on where I ended 2024, but I could not expose those gains because I broke myself.
So, why did I break? I think my lower back bit the bullet because of excessive loadings. I was squatting similar to last block. Twice per week, one high, one low, plus split squats were added in. Then Deadlifts, Instead of leg curls I did RDLs. So I added more deadlifts into the mix, while the paused deadlifts were continuing and pendlay rows were there. So, exposures for lower back went from four per week to six per week. I dont think I allowed myself enough recovery time.
Bench. I did less than ever, but it still broke. But the shoulders had gotten progressively tighter over time, and my lean from the other injury got worse, until snap.
So, the next approach is to update my plan. On-season is focussed towards competition lifts, and getting that. Accessories on-season are to maintain the special strength or muscle size, and then focus the load for the problem areas to the primary lifts.
So, RDL off-season to build posterior, GMs, highbar/SSB squats, more quad work, more hamstring work. Reps, burns. Take some work from the Swedish and Japanese benchers, reps upon reps, not just heavy, even though it is pretty fun.
