So I started working with Alberto Nuñez from 3D Muscle Journey this week in preparation of stepping on stage again. After talking with Alberto we decided the best course of action at this point is to start a lean gaining phase. My only goal this time around is to bring a much improved physique from the one I brought to the stage in 2014, pictured left. Hopefully we can do this for 2019 but I told Alberto if we need to make it 2020 I am totally fine with that.
As part of this lean gaining phase Alberto has me on a upper/lower split 4 days a week and the volume is much higher then I am use too. I got off to a rough start as I tweaked my back on Tuesday testing my 1 RM doing deadlifts. I had planned on trying to get all four training session in this week however with the injury I decided to skip the last lower training day especially since it would have meant training legs two days in a row, add in my lower back injury and it would have been way to much.
One of the secondary lifts on the lower days is for a leg press variation or hack squat. Since I don’t have either of those machines in my home gym it was suggested I do Bulgarian Split Squats. I tried these once before and found them really difficult due to the balancing aspect and the fact its a unilateral movement. That said I figure I have never really trained my legs like this and if I want to grow and get better this is probably the lift I need to be doing. I started out with just the bar and the goal was to do three sets of 12. To say I struggled is an understatement, this was probably one of the hardest things I have ever done and I could only get 10 reps. The fact that this was so challenging at such a light weight to me means that this movement has identified a weakness and its something I really need to work on and get better at. Getting better and stronger at this should help with improving my squats and deadlifts.
So as challenging as this last week has been this next week will be even tougher as the sets for the main lifts double and we add a couple more reps as well. So as an example I did squats for 2 sets of 6 reps at 220 lbs. Tomorrow I need to do 4 sets of 8 reps at 220. I am also supposed to do 4 x 8 x 255 for deadlifts but considering I stopped after one set of 4 reps this week I will most likely go with lower weight or RDL’s as I need to get back to being healthy and I don’t want to let the team down this coming Saturday when we do the OCR for the Corporated Challenge.