Working through week 11 of 3xFBW, heavy - light - medium, and most of the sets are 1 RIR. Still getting load gains but the wriggle room is definitely getting smaller, so next week will definitely be the last before deloading so it will be balls out go for every set.
Fucked up my heavy squats set yesterday with a few poor technique reps at the end, bit of back rounding at the very bottom which I tried to correct back on the way up but I am paying for that lack of focus today!
One definite advantage of using 3 RIR and gradually upping the intensity over time is that the gains have been solid but the DOMS relatively light and Iāve only delayed one workout due to soreness and fatigue.
Planning the next cycle to be an 8 week push for fat loss. Still like the heavy-light-medium design so may keep that but drive for volume progression than load next time around.
I definitely like to squat with a close stance. Iāve been trying to dial in my stance to where it feels most comfortable.
Yesterday I kept the weight the same and did 14 good reps and it felt great. Then on the second set I lost tension in my upper body, which I think was due to not focusing as I was thinking of my stance. Weight rolled forward just a bit but I noticed and finished the second set at 14, racked the weight and immediately felt my lower back.
I left it there as didnāt want to risk my back on Good Mornings. Itās not too bad but itās definitely something, so Iāll let this heal. I have my bench back out for the first time in probably ten years and will do some extensions and leg curls today.
A bit pissed off with myself but the little glimmer of hope is how good the reps actually felt.
Yeah I think I prefer a closer stance, I can definitely get the emphasis on quads using that technique.
Do you find you can get deeper ROM in close stance?
Bench is similarly quite technical, you have to experiment a bit and focus on the movement pattern to get the hit on your chest and away from your shoulders.
I think Iām actually deeper but the weight is going to the same height, meaning Iām more upright/less forward lean. I did notice this as well. Itās the same level for weight as I have the safety pins set.
Honestly, I think my feet were pointing more forward as well although not straight forward.
Just a natural feeling position rather than trying to get into a particular position.
All of this stuff was going through my mind during the second set which I think is how I lost focus on keeping it tight.
Pfft. Simple sensible sustainable advice that is probably helping thousands of people. Masters in kinesiology, pro body builder with 40 odd wins and still holds some power lifting world records.
He just presents in his funny dumbed down way, to get his message across. No need to be so anti him
