so i am on this heavy kick right now- mostly going on a 5x5 protocol. im using the 28KG bell i have for most stuff but for military presses im either using two 20KG's for a total of 88lbs or 1 24KG which is MUCH harder on my right side, cant get more than 3-4 reps at a time and after 2-3 sets i start to fail on the left.
a few questions-
1. u think its better to go two 20KG instead of 1 24KG? or should i mis it up?
2. im taking more time in between sets. since its heavier work, i shouldnt beat myself up and call myself a little whiner b/c of it, right? i do need longer breaks and im not just making excuses?
3. how many days should i do heavy bells without doing damage? i know there's some individuality to that answer but as a general protocol? im back on 4-5 days a week on so 2 days a week heavy? or if im going to go heavy do i need to just go 4 days on and 3 days off? im such a complusive freak in my head i can see me thinking that after that 4th day, i'd need one more day in of body weight and sprints or sprints and the tire or something... i know, i need help.
as always yall, i appreciate the help in advance.
as a note- tonite i did
5x5 L/R cleans w/ 28KG
5x3 L/R windmills w/ 28KG (heavy windmills are serious, no way ive got 5x5 with that sucker yet)
5 sets of double MP w/ 20 KG varying #ers
set 1= 8, set 2= 6, set 3=5, set 4=6, set 5=6
coll down round 2x5 L/R bottoms up swing and rack walk back the 28KG about 35 yards to the porch.
5 comments:
Disclaimer - I'm not an RKC or an expert, but like everyone, I have an opinion, and some of what I'm going to say IS backed by research.
1. Heavy work = more rest. You need up to 3 minutes for the ATP/CP to be completely replenished in your muscles. So no, you do not suck if you need more rest.
2. With weights and exercises where you can't get 5 reps in, I think I'd use the heavy weight for the first set, doing as much as I can do. Then I'd drop to the slightly lighter (but still heavy!) weight for the remaining sets, maybe doing 6 reps in the second set, then 5 reps for any remaining sets.
3. This is totally opinion, but I think two heavy days, two bodyweight kick-ass endurance days, and maybe one day of whatever you want -- that would be a very good schedule indeed!
Now I want to hear what some knowledgeable people have to say....
I wouldn't call myself knowledgeable. That being said, as far as how often you can go heavy, my understanding is that it just depends on volume. If you do a high number of reps/sets at heavy weight, you need more rest between those days. Like Leslie said, more rest between sets is also important. You want to be careful with your form on heavy weight, and I know for me, it goes to crap if I rush through.
As far as 2 20s or 1 24, like you said, just mix it up and see what works for you. Your body will work harder overall doing the 2 20s, just because you are under more weight. Doing 1 24 forces your abs to be more engaged for balance, so there is always that.
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Anthony,I think Leslie is right on the money. 2 days going heavy are definitely enough for you,especially considering all of the other stressors your body has going on right now. Ditto on the rest intervals as well.
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