3 weeks ago I started training with light weights again and in within 3 weeks I’m able to squat 2x 185kg and deadlift 2x 215kg. Bench press is tough due the nerve problem I got in my left arm. Nevertheless I press 2x 102,5kg and failed on the 2nd rep with 110kg. Coming two weeks not to heavy 😆 so I will ready for my personal test over 2 weeks.
In previous post I told you about my light training philosophy method. Some people start asking me if I can give more explanation what I mean light training.
First of all you have to train with light weight and you have to challenge yourself with the rest between the sets and/or excersises. This is the first step to put your thinking onhold. With the main goal is to push yourself in the flow where you have to maximum focus on your technique, power and mental state. So you push yourself towards your limits in the lifting the weights so powerfull that it looks easy another word is LIGHT. (And in next training(cycle) you can add some light weights ….. )
So when you train with weights which you can control easily, you can improve yourself at other points (technique / mental) which mostly are forgotten and in mine opinion a big(gest) part to generate maximum performance. Because you know when your technique is good and your mental state is focused, you can let go all your physical strength to have maximum performance. It’s like a Formula 1 car. How is it possible that car 1 beat car 2 although the cars have the same (horse)power. The difference is how is the (horse)power released (put on the road)……
Saturday I decided to go not ‘heavier’ this week. So I added 1 variation to my squat session today. Instead of 3-in-1 squats I did 4-in-1 squats and that was tough and gave a satisfied feeling.
1 set 4-in-1 squat means 12 reps in 1 set 🙂
3x120kg 3x100kg 3×80 and 3x60kg (no hands front squats)
With little rest breaks this is tough. You feeling a nice pump in your body. Also by changing the weight on the bar by yourself, your breathing is going upwards and that making it harder. Additionally, it’s a separate experience that you feel comfortable in the set to recover it by lighter weight. This increases your explosiveness.
Also did 3-in-1 conventional deadlift 3x full pulls, 3x romanian and 3x lift off with 120kg for 5 sets. Followed by 5×3 sumo deadlift with 120kg.
Bench press felt good and easy 🙂 3-in-1 with 3 reps 95kg 90kg and 85kg. Finished training with 5×3 80kg shoulder grip.