Journey to 600DL and 500SQ: First stop 405SQ - Team Franco Bodybuilding Forum: Competition and Fitness Board

winflex · Beyond Nutrition Sponsored Athlete

RE: Journey to 600DL and 500SQ: First stop 405SQ

winflex · Beyond Nutrition Sponsored Athlete

"RE-PLAN"

This afternoon I went down to Greyskull Barbell Club (south of Philly, near Ironsport Gym). I'm considering becoming a member. I made an appointment with the owner to have him take a look at my squat to see what could be the problem causing my left bicep pain. Sure enough, he had seen the problem time and time again.

The reality of the problem is that although he showed me the technique to avoid getting hurt again in the future, the pain is going to be there for a few weeks and I have to rest it and avoid the range of motion that flairs it up for a few weeks if I want it to get better faster....so like I did with the bench, I'm going to lay off the squats for a few weeks.

That is going to be really hard for me because I've been squatting three times a week all friggin year long. I'm a squat-a-holic.

But he told me that it would be better psychologically to not squat as I have been doing and make progress in a related movement and/or an assistance movement that will have great carryover into the squat. He suggested the safety squat bar for squats and doing extra posterior chain work (GHR's, good mornings, etc.) and drive up the pounds there until the bicep is better. He also said although I do have a little golfer's elbow, that bicep issue is something different but caused by the same reason I got the golfer's elbow too.

Check my 355 squat video. You will see that in the hole of my squat, my elbows drop a tiny bit. Repeat this for several reps three times a week for a year and the likelihood of having a little bicep pull that sux is the result.

The argument for not squatting, I get it. It is frustrating to have every other lift suffer and also frustrating to get in pain every workout. So here's the what I did tonight...and the replan:

Tonight:
SQ: warms, 330/5 5 8
Bench: warmups to 225 only...bicep shut the left arm down.
DL: warms, 415/5 (still going nicely here)

Recap: The owner recommended that I reset at 330 to get the arm position correct. He also recommended that on the last set to go all out to failure. He said that way psychologically, you are not just redoing work you had already done in the past and you are still setting records...which feels good and gets rid of some of the frustration. He reminded me that there is a mental aspect to lifting that you have to tilt in your favor at all times. Also, he reminded me that doing more work on these weights will make surpassing the sticking point feel so much easier. This kind of follows the increase in sets with each block in the Sheiko programming. It also follows the philosophy in 5-3-1 programming as well. So, I did 330 and got 8 reps on that last set. BUT The arm pain after that set was unbearable. That's when the owner recommended that I just let the arm heal and work another movement that is related.

I then remembered that Layne Norton used the Safety Squat bar when his arm was in a sling for his torn pec. I can do this!

The Replan:

I've tried training through the pain and its not working. So the only other route is around the pain. Here's the plan:

Light triples on regular old squats to keep the movement but not overly tax my left arm (only up to 315)
Safety Bar Squat 3 work sets of 5 (just like the old plan)
Other lifts stay the same
Add in the following assistances to alternate through:
GHR's
SSB Goodmornings
Back extensions
*Also do very light work for the biceps/forearm daily to get blood in the area.

Its going to be hard not squatting how I've trained all year long but the switch is going to be needed to heal up this thing. Then it will be important not to re-injure it.

OH YEAH I ALMOST FORGOT...

I told the owner that I may have initially injured it doing powercleans. He agreed that if I used a jerky arm pull and an ugly rack position that I could have done it that way and just added insult to injury with the squatting. He said to continue laying off the powercleans but also the squats for now. He also said that not everyone is built to powerclean and that I may have to do powersnatches for the ROFD (rate of force development) aspect. After I'm all good, Powersnatches are going to be in. Hopefully, that will be soon.

Finally, I told him about competing in a meet at the end of Feb by the USAPL. He told me that a few of his lifters are going to do one in the same time frame but by the WNPF. So, it would be cool to be a part of this club and compete with them instead of all alone in the USAPL NJ State Championships (national qualifier). So, this is making joining the club sound really good right now.

winflex · Beyond Nutrition Sponsored Athlete

Used the first plan (not the replan) today since I was in New York training with my dad and brother. Their gym doesn't have a safety squat bar...oh well...here we go bicep pain!!! YAY!!!!
[sarcasm]

Press: warms, 201.25/4 3 (decided to reset here since its the second stopping point already)
180/ 9 (went to failure)
Squat: warms only which were 45/5 5 135/5 5 225/5 3 275/3 3 315/3 3 (any heavier and I know I'd be asking for worse bicep and elbow pain...can't wait to get started on the Safety Bar soon)
RDL's (my brother was doing them so I just joined in): 135/10 225/10 315/10 10 10

Press was good considering I couldn't get my presses in the last couple workouts. The strength is still there but I could definitely feel that I hadn't done it in a while and the bicep pain wasn't an issue since I started with presses instead of squats. Squat's felt good but I only did warm ups and didn't go into working sets because I didn't have the safety squat bar. I can wait until I get home to start pushing those.

Romanian Deadlifts with my brother were easy. It was my pull for the day. Even though I was a little sore from DL'ing 415 for 5 on Wednesday, 315 RDL's felt like cake even after directly squatting. I would have went up a little higher but my arm was asking for a break. This gym has a lot of mirrors in it. So I actually was able to see my back and I was really impressed with the size that I put on it. Deadlifting has definitely been responsible for bringing my back up to the point it is now. I'm sure squatting helped some too with my 30 inch thighs.

This isn't written but I did finish up with some light lat pull downs from some direct work to the bicep and lats to get blood into the problem area. I will go with this format for a lil while until the pain goes away.

winflex · Beyond Nutrition Sponsored Athlete

My log for the past few entries has gone down the depressed training track. This one is no different but I will turn it around soon. After stating twice that I would not back squat, I still went ahead and did it. I'm an idiot. I only did triples but I irritated my arm again and it takes a lot for this hard head to learn. I am going to stop this lunacy and give it a break from here on out. No more excuses!

SQ: warms, 335/3 3
Safety Squat bar squats: 185/5 5 (got to get used to the feel of this...should go up quickly in the next few workouts)
Bench: warms, 265/5 5 5 (pretty good although light for me and my left arm was feeling quite stupid)
**assistance work***
Hip extensions: 3 sets

The Lioness · The Truth!

we get the greatest successes in life from our mistakes. Good for you for recognizing what you need to do to recover Dwayne. The power of belief is very strong....so just believe in yourself and listen to your body. :)

winflex · Beyond Nutrition Sponsored Athlete

Gina thank you. Its really hard after a year of ridiculous gains to get sidelined like this. I did have some minor sideliners this year but nothing that last more than a week and nothing that I couldn't train lightly through, or find some alternate but worthwhile movement for.

Squats are at the heart of my progress this year and it really is hard to let them go for a while. The safety bar squat doesn't even like me because it sits right on top of a bone in the back of my neck which is now sore due to the stress...and now I have a literal pain in the neck.

I'm not even looking forward to tonight's workout other than the deadlift. Thank heavens for the deadlift. Still moving up there without much of a fight. Press on a reset dropped from 202.5 to 180 recently and climbing back up with 2.5 lb increments. That's not really exciting because, its like been there done that...and also, there's always the question of what if I don't get it this time around due to the slow arm right now. Also, the crowds at the gym at this time of year...good thing most of them are on machines and leave me alone to my rack and barbells.

The main thing I need to work on right now is my attitude. It is making me weak right now and I realize it. I'm like a little kid who was just told that he can't do what he wants to do because it will hurt him...and I'm in sulking mode. I need to grow up and get over it and wait it out.

I'm still happy that I get to deadlift though. I'm going to hold on to that as my guiding light. At this rate, I think I'll hit the 600 DL before the 500 squat. Once I put 100 more lbs on my 5RM for DL within 10-20 more DL workouts (about 4 months). I will be able to deadlift 600 lbs.

The Lioness · The Truth!

just enjoy each moment, each rep, each progression, each set....enjoy the process. I mean, that's really all you can do right? Oh, and 600lbs on a deadlift totally rocks Dwayne!

Joe · Beyond Nutrition - Co Owner

Hit me up if you need any help.

BRICKHOUSE · The Truth!

Dwayne, I know how you feel, I have been in your shoes. 1.there is always something you can do. 2. if you don't take care of your arm now it could get worse and then where you will be... 3. when it gets better don't reinjury it again, know your limitations and ask for help. Now get your head out of the sand and get your butt in the gym!

winflex · Beyond Nutrition Sponsored Athlete

I know I know...but I've become addicted to squats like I used to be addicted to getting new glute striations when I get ready for a show. I'm a squat addict. I need to join squatter's anonymous or something. Its hard for me to quit it cold turkey. I wish they had the squatter's patch. Well, I was an idiot again and talked myself into doing warm ups up to 275 on with regular squats. At least I didn't do anything heavier this time and I didn't venture into the 300's at all which helped keep the pain at bay. But I know I shouldn't even be doing that.

Its like I have the squatting devil on one shoulder and the health angel on the other shoulder. I think slowly but surely the health angel is winning out...which is probably good for me.

Other than that, I made some progress in the gym and made a few PR's. One on press and one on deadlift. So its looks like the training is not all at a loss. Here's how it went:

Press: warms, 182.5/ 5 5 went for max reps on last set got 8 which is a PR for max reps on this weight. I actually could have done more but it was a breathing thing more than anything else. Tell you what, I think my traps and delts are going to be huge the next time I get on a bodybuilding stage (2011..my longest layoff WOW hmm

usually only wait three years in between).

SSB squat: warmed up with regular squat up to 275 then checked myself at the door and wised up and got under the safety bar...still weird feeling to me but did a tiny bit more than last time and a repper outter at the end. 195/5 5 8...stopped way short of failure because I'm still learning this bar...but I have more in me..especially if I don't do the regular squats first.

Flyes: 3 sets of massive reps..for the pump: )...well really for a break before hitting deads

Deadlifts:worked up to 430/5 (PR for reps on Deadlifts). This felt way better and easier than when I did 425 four weeks ago. 445 next week! (I won't be short of glutes, hammies, and thick back next time either on stage.)

Hope the bicep thing clears up by the end of the month because I really would like to be able to do the PL meet at the end of February...even if I'm not at my strongest. It will just be an opportunity to get out there and set some initial numbers to beat for the next one. Probably would go at least 500/400/300 for Deads/Squats/Bench which is average...not top level quality at all but decent. 600/500/400 is more competitive. When I get better watch out!!

Azbury · Guru

nice new numbers. i hear you on squats. some exercises are just too much to not want to do them.

winflex · Beyond Nutrition Sponsored Athlete

Thanks AZ. Got to make progress where and when I can!
___________________________________________________
Finished workout a little while ago...

Patience is a virtue that I do not have LOL! But I'm getting better. I couldn't leave the squats alone BUT I did even less this time and I didn't even do it first. So I may not be going cold turkey but I'm easing off it. My brain is so wired to do them that I feel I have to be proactive in figuring out what is wrong...AND I found it. I watched some videos of my squats early this year and as the year went by, I noticed that my grip got wider and wider. Then I asked myself why was that. Two things, my back grew and I started to carry the bar a tad lower than when I started. So I experimented to find a different spot today that would feel good and I found it. The only problem is I have to wait until I can actually do really sets with the real squats when the arm is back to 100 percent. I did 45/5, 135/5, 225/2, 315/1, 225/2 and that was it. This was all after I did my SSB squats which I pushed up quite a bit today on volume and weight actually which made me pretty happy. I'm not 100% sure that I'm ready to give up the back squats 100% yet but I'm working on it and I think as I make progress in other areas, I'll be able to overlook the fact that I have to give them a hiatus for a while.

SSB squats: bar/5 5 5, 95/5, 135/5, 165/5, 195/5, 205/5, 220/5 5 5 (*actually, I have no idea how much the safety bar weighs. I just use the standard 45 as the regular barbell but in reality this bar, is longer, thicker and has extra parts to it. I know it weighs more. I have absolutely no clue what it is though. It is much heavier than a regular bar so I could be doing 250 on it for all I know. The main goal is to keep the progress on it while I can't squat. It is awkward to use [the one my gym has doesn't have handles so my arms do absolutely nothing..really weird feeling if you ask me] which is a good thing because Westside Barbell guys use all types of different bars to really solidify their squat performance. I look at this the same exact way. When I get back to regular squats, it will feel sooooo much simpler)

Squat (litmus test): 45/5, 135/5, 225/2, 315/1, 225/2 (figured out the bar position that will work for me once my arm is recovered)

Bench: warms, 275/5 5 X (skipped the last set because the arm was asking for mercy, probably because I did that litmus test right before...which was partly dumb ...but I couldn't help it)

RDL's: warms, 315/8 325/8 8 (did these because I did them last Friday with my brother and I think they will keep my posterior chain ready for the real squats later on..will look to progress weekly with these...also will stick with the hip extensions on Mondays...kind of like a volume pull day on Fridays, a recovery pull day on Monday's and an intense pull day on Wednesdays...works for me!)

winflex · Beyond Nutrition Sponsored Athlete

Just checked and the weight of a safety squat bar that is longer and thicker (sounds gross) is between 65 and 72 lbs. So for actual weight of my safety squat bar squats, just add 20-27 more lbs. Again, you have to go lighter with this apparatus because it does put you in some weird positions...but it helps alot. Here's elitefts' take on the safety squat bar:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=10

winflex · Beyond Nutrition Sponsored Athlete

Woke up this morning, and even though I am coming down with a cold, I all of a sudden had a new outlook on the next three weeks of training. The plan is to do the following:

1: Progress the SSB squat up to 330(really about 355) for 3 sets of 5.
2: Progress the Press up to 195 making rep max PR's for the last set all the way up.
3: Progress the Bench press up to 295 for 3 sets of 5 (this won't be the hardest one).
4: Progress the Deadlift up to 465 for 5 solid pause reps (of course strapless as usual).

I won't let the minor setback set me back! Here's one of the top natural guys doing 425 for 5 on the safety bar, Layne Norton--INSPIRATION!:

winflex · Beyond Nutrition Sponsored Athlete

Also, going to change the diet up a little since I'm a little too fat now...HA! never thought I'd be the one saying that...but I think it was necessary to get my strength and muscularity up a bit. I'm going to take a minor caloric drop to lean out a little while I'm not at maximum capacity so that when its time to push it up again, I will be primed for growth!!

This will be pretty interesting.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Also, going to change the diet up a little since I'm a little too fat now...HA! never thought I'd be the one saying that...but I think it was necessary to get my strength and muscularity up a bit. I'm going to take a minor caloric drop to lean out a little while I'm not at maximum capacity so that when its time to push it up again, I will be primed for growth!!

This will be pretty interesting.

about time!!!! biggrin

Yoster · The Truth!

Keep it going Dwayne

winflex · Beyond Nutrition Sponsored Athlete

Correction...I'm going to try to drop bodyfat but not bodyweight. I think I may be fat enough to do this : )

winflex · Beyond Nutrition Sponsored Athlete

SSB Squat: warms, 240 (really 265)/5 5 5
Press: warms, 185/5 5 8*PR
Hip extensions: 3 sets
Shoulder/forearm/elbow stretches

Squats feel pretty light not heavy. Gradually getting used to the feel of the Safety Squat Bar. Still kind of weird to squat without hands (look ma! no hands!). I think I'm going to use a different approach with this progression than last. Instead of hammering 20 lb jumps until it feels really hard, and then switching to 10 lb jumps. I'm going to switch to 10lb jumps right away...and ride that until the faintest instant of struggle and switch to 5 lb jumps. I think I learned in the last progression that everything adapts at a different rate. Its best to follow progression at the rate of the smallest part (neck shoulders upper back) than try to keep up with the largest parts (glutes thighs, erectors). That way progress can sustain at a more constant rate without getting stuck...like I did on 365 two weeks ago.

Press felt really light today. I think the higher reps to failure on the last set are helping to put mass on a little quicker on the shoulders and traps; so, my levers are getting thicker and allowing me to move heavier weight easier. I had gotten 8 reps with 182.5 and now I have 8 reps with 185. I think when I hit my old sticking point (202.5lbs) , I will blast through it like nobody's business. (I really want to get 205/5 video'd. That would be something!)

Finished off with a little bit of stretching for the elbow to help restore some of the old range of motion I used to have and get it used to positions I will need it to be in for the future. I think I will use each Friday's workout as a "litmus" test to see how much more time the spot needs.

Its time to dig up my old wrist roller that I used to use for lacrosse. This might be a good addition to the forearm strength development self-rehabilitation.

the2ndoak · Beyond Nutrition - Co Owner

is someone else getting the "itch" to compete again???

winflex · Beyond Nutrition Sponsored Athlete

Chris, the itch never went away. Everytime I get closer to hitting some powerlifting goals, or go help teach a posing class, or go judge a bodybuilding show, I am reminded about stepping on stage. There are so many things to get into with this sport/activity-lifting that is-(strongman, PL, OL, crossfit, bodybuilding, etc.). I will always compete in something...heck I've been competing in organized sports since I was 10 (soccer, lacrosse, track, bodybuilding, now powerlifting)...but I am definitely not done being a bodybuilder. This is just my PL phase of lifting life I guess.

Sometimes I even think I'm not being a lacrosse player but its been 5 years since I suited up for a team already. I always wanted to play for an MLL team...but I just don't want to do the running. Track and soccer definitely ended in high school when I became a full time lax player my senior year through college and post college club. Lacrosse is definitely my first love...bodybuilding is second...I seem to have a crush on powerlifting right now though.

winflex · Beyond Nutrition Sponsored Athlete

DEADLIFTS TODAY....445 IS GOING DOWN!!!

___________________________________________________

SSB SQ: warms, 250 (really 275) /5 5 5 **easy today, got the groove now!!

Bench: warms, 280/5 5 5 *starting to get strong again here

Deadlift: warms, 445/5 *PR: He went down without a fight

*Safety Squat Bar Squats:

So today, I really hit the groove on the safety squat bar form. Really tight and bouncing like I was doing a regular barbell squat. Adaptation accomplished. I think 10lb jumps are going to be pretty easy for a while...and that's how I want it. Progress is more important than how much weight especially while I'm letting my elbow heal. I want to keep training but I don't want to be so physically stressed that my body doesn't have the resources to heal it up. In other news, I dropped a belt notch on my weightlifting belt and I'm the same weight. The recompositioning is happening pretty fast already I would say.

*Bench:

I'm getting good and strong again in my bench. I did notice that after my second and last worksets that my left elbow was whispering something to me. As long as it only whispers, I'm okay. If it starts talking or screaming, I know that its time to stop. Going to continue to monitor this. Nowhere near PR zone yet with this but I'm on a comeback here. Its been months since I benched this heavy.

*Deadlifts:

So, I was definitely mentally prepared for this today. Warmups went, 225-315-365-405, then I hit the workset with 445. It was really on and popping. That probably was the fastest deadlift set this entire progression. Left a lot of weight on the bar : ) Taking the smaller jumps is really helping alot here (should have done this with squat...duh

..just had to get to 405/5 as fast as possible...lesson learned). So instead of maxing on my capability each week with larger jumps, I just do just enough to keep the progression flowing. 455 IS NEXT!

*Finished with some direct bicep and forearm work to help strengthen the elbows. Making small strides towards healing it up. Used the purple band for this.

Great workout and on top of all this, I getting over a sore throat/cough/sneezy cold. Imagine what will happen when I'm totally healthy.

***********

Also forgot to mention that this weekend I demonstrated my "man-strength." I told my wife that I was going to squat her. She was laughing her arse off. It was great. I picked her up on my shoulders and began to squat her. She was laughing so hard she started to cry...then my little girl wanted to join in on the fun. So I picked her up and put her on my shoulders and squatted her. She loved it. It was a good weekend. I love fun weekends at home.

*

One more thing. Tomorrow is my birthday. I'm not really excited about it other than the fact that I'm ALIVE!...but its my last year in my twenties. Yes I will be 29 tomorrow. I'm happy for all the accomplishments, lessons learned, growing up, good times, bad times, everything that happened from 20 through now. It is a blessing to be alive and well and to know that I've completed 29 years on this earth. Hopefully the next 29 years will be just as good.

-- Edited by winflex on Wednesday 13th of January 2010 09:23:59 PM

winflex · Beyond Nutrition Sponsored Athlete

Saw a question on the Ask Joe section on the definition of what a deload is?

To understand a DELOAD, one has to understand the definition of the word LOAD - or training load. Training load is simply the total poundage being used. Simply, it is repsXsetXweight used. In any properly planned weight training program, the idea of progressive overload must be employed to force adaptations upon the body to elicit results. Progressive overload (main word is OVERLOAD) is the gradual increase of training load over a period of time.

So, now, the words LOAD and OVERLOAD have been defined.

It comes as no surprise that the human body cannot indefinitely respond to an OVERLOAD situation. It must be given time to adapt to that OVERLOAD situation. This is where PERIODIZATION plays a part. PERIODIZATION is simply scheduling periods of varied LOAD to allow the human body to adapt.

And so, the DELOAD can be interpreted as one of these scheduled periods in a PERIODIZED program where the LOAD is decreased to allow the body to recover and adapt before another period of OVERLOAD can take place successfully.

Because LOAD is defined as repsXsetsXweight, a deload can be a number of things (not just simply going light...in fact going light can cause some detraining and deconditioning which is not always good depending on the goal of training):
1. Switching from a strength split to a bodybuilding split is a deload due to decreased frequency of certain lifts and lower training poundage.
2. Taking a couple days off is a deload because you are trying to recover from a couple stressful days.
3. You can deload by keeping your weights relatively high and dropping your sets and/or reps...mainly used in powerlifting/olympic lifting to maintain strength levels while increasing single strength.
4. You can drop out some exercises for a couple days to constitute as a deload. This works because your overall volume decreases allowing a little more energy to be used for recovery.

How do you know you need to deload?

Its better to plan a deload into your program than it is to blast it hard until you are overtrained and need to take a few extra days off. Doing this will allow longer more steady bouts of progression. But obvious signs of needing to deload are overtraining and all the signs associated with that, injury of course, pain due to overuse, need to work on form, etc. Basically when your training is just sucking, you might need a deload (assuming everything else is in check - nutrition, attitude, sleep, etc).

In conclusion, remember that it is a huge mistake that many make (that rhymes...but I've been there done that) to not have a handle on HOW your training is going. Some people have a great handle on this stuff instinctively. Others need to plan it out and know when they are going to have overload periods and deload periods. It is important that the trainee understand where they fall in that continuum so that they can appropriately program their progressions towards their goals. Without an appropriate plan and keen understanding of load, overload, deload, and periodization, it is easy to get to a place where the trainee is stagnant and will not make any progress.

Everyone can add 100 lbs to their core lifts with properly planned programming...EVERYONE! Okay maybe not everyone : )...it depends on how close you are to your genetic potential/injuries/etc. But healthy people under the age of 60 generally underestimate how much stronger they can get with a properly planned periodized training schedule.

Joe · Beyond Nutrition - Co Owner

I was waiting for Dwaynes answer! LOL That is why I said here is the simple answer, LOL

Happy B Day Dwayne!
And congrats on the dead, very impressive.

winflex · Beyond Nutrition Sponsored Athlete

One thing I wanted to add was that when I was prepping with Joe, I went to training with him at his place every other week.
What this meant was I didn't have to understand any of this stuff! Honestly, I feel that he took care of everything for me. I got stronger through that prep right up until the very end.
In my opinion, Joe has a knack for what his trainees need in their progression...AND its even better when he can see you in person. He would add in exercises, or take out exercises or add accomodating resistance, etc. He basically knew when I was done and didn't take me to the point where I wouldn't progress...and other times, he pushed me beyond belief to overload my system. Joe definitely has that instinctive flair that allows his trainees to progress. I've said this many times before. If you can train with him in person regularly you are going to get results quickly.

BRICKHOUSE · The Truth!

Happy B-Day, Dwayne. How's the arm?

winflex · Beyond Nutrition Sponsored Athlete

Its not back in business yet..but it can hold up through pressing with minimal issues. I'll test it out on a barbell squat tonight. This time I'll test it out at the end of the workout so it doesn't intefere with the rest.

Thanks for the birthday wish! 29 and 1 day now!

Yoster · The Truth!

Dwayne - Thanks (I'm going to re-read a few times and then comment)!! And Happy Birthday to you!! I agree with training with Joe - the few times I have had the pleasure - he has kicked my 'rss. They are the best workouts ever!!

Yoster · The Truth!

Dwayne,

Just re-read your overivew of the whole load, deload. Once again - thanks - I always enjoy reading your explainations. I also always picture you in front of a huge blackboard with a pointer and an overhead projector. No - but really thanks for the thorough explaination.

So what I boiled it down to

Load - how much you are lifting
Overload - the needed change in upward load to cause change, growth, increased strength
Deload - break of some sort to rest enough for recovery to make sufficient Overload gains
Periodization - macro / micro time period

Also - listen to what Joe says about how to train if you don't know any better

THANKS!!!

winflex · Beyond Nutrition Sponsored Athlete

You got it Dave!