Integral
Member
- Joined
- Aug 7, 2015
- Messages
- 112
Hello guys and girls,
I hope you're well?
I'm Rav. I'm 24, from England. I have a previous history of issues with hypothyroidism, depression & anxiety, insomnia, weight regulation (been very, very thin, now very fat!) and cognitive problems. I have, since working with a great practitioner in my local area, learned about Ray Peat and pretty much regained my health and vitality! Woo hoo!
The lengthy back story can be found here:
https://raypeatforum.com/forum/viewtopi ... 987#p93987
I am nowadays a different human being, with a very different outlook on life. I find I enjoy my life now and all the cards it deals me.
My goal is to now lose some weight, gradually over time, and gain strength and some muscle mass.
I will be lifting in the gym 4 times a week, and I will be going for easy 45 minute walks each morning.
My diet will be largely Peaty.
My training routine is in essence Legs/Push/Pull/Full-Body.
I have been training the last couple months pretty much with a chilled out focus on just pushing the numbers up. As the weights got a little harder, I found I am now getting pretty close to plateauing. As such, I am going to spend about 9-16 weeks pushing work capacity up...a lot. It will be incredibly gradual, though. Either way, the plan is to handle weights I have been doing for 3 x 5 in my previous cycle for 4 x 10 during the end of this cycle. This should seriously push my adaptive ceiling up, and when I drop the reps to 3 x 8 and then 3 x 5, I should be able to breeze past my previous PR's and make great progress.
I am influenced by the idea of 'Easy Strength' outlined by Pavel Tsatsouline and Dan John wherein maximal strength can be built very effectively using sub-maximal weights. I am also influenced by Greg Nuckol's work and trust what his research says concerning strength development being in large part dictated by the amount of work you can perform and recover from, so work capacity.
My previous best lifts were 170kg in the squat, 100kg in the bench, and 220kg in the deadlift. These were done quite a few years ago and I've since not really trained, I've been so ill and had all these issues with depression and anxiety, but now that's all over with and gone, I think I have learned a lot in terms of programming and mentality so will fly past those weights in 1 years time. I am not very fit or strong at the moment, but over time, I will get there,
Bodyweight at the moment is around 265lbs at 6 ft 3. Body-fat I would estimate is 35% or possibly more?
My routine is as follows, then:
-Periodisation: Volume should taper off as auto-regulation dictates.
Day 1: Squat + Quad/Ham/Core Assistance
A) Barbell Back Squat: 4 x 10 (On the last rep of each warm-up, perform a paused breathing squat for 5-10 breaths)
B) Choice of quad movement: 4 x 12 (Leg Press/Hack Squat/Lunge)
C) Barbell Romanian Deadlift: 4 x 12
D) Dead Bugs: 2 x 8
Day 2: Bench + Chest/Shoulder/Tricep Assistance
A) Flat Barbell Bench Press: 4 x 10
B) Incline Barbell Bench Press: 4 x 10
C) Pec Flyes: 4 x 12
D) Barbell Military Press: 4 x 10
E) Dumbbell Elbows-Out Extension: 4 x 10
Day 3: Deadlift + Lat/Lower back/Hamstring Assistance
A) Deadlift: 4 x 3
B) Choice of horizontal row: 4 x 12 (Chest-supported Machine/DB row/BB Pendlay row/Cable)
C) Choice of vertical row: 4 x 12 (Lat pulldown/Chinup/Pullup)
D) Lying Leg Curl: 4 x 12
Day 4: Full Body Assistance
A) Incline Dumbbell Press: 4 x 8
B) Standing Hammer Curls: 4 x 12
C) Choice of quad movement: 4 x 12 (Leg Press/Hack Squat/Lunge)
D) Choice of horizontal row: 4 x 8 (Chest-supported Machine/DB row/BB Pendlay row/Cable)
E) Dead Bugs: 2 x 8
I hope you're well?
I'm Rav. I'm 24, from England. I have a previous history of issues with hypothyroidism, depression & anxiety, insomnia, weight regulation (been very, very thin, now very fat!) and cognitive problems. I have, since working with a great practitioner in my local area, learned about Ray Peat and pretty much regained my health and vitality! Woo hoo!
The lengthy back story can be found here:
https://raypeatforum.com/forum/viewtopi ... 987#p93987
I am nowadays a different human being, with a very different outlook on life. I find I enjoy my life now and all the cards it deals me.
My goal is to now lose some weight, gradually over time, and gain strength and some muscle mass.
I will be lifting in the gym 4 times a week, and I will be going for easy 45 minute walks each morning.
My diet will be largely Peaty.
My training routine is in essence Legs/Push/Pull/Full-Body.
I have been training the last couple months pretty much with a chilled out focus on just pushing the numbers up. As the weights got a little harder, I found I am now getting pretty close to plateauing. As such, I am going to spend about 9-16 weeks pushing work capacity up...a lot. It will be incredibly gradual, though. Either way, the plan is to handle weights I have been doing for 3 x 5 in my previous cycle for 4 x 10 during the end of this cycle. This should seriously push my adaptive ceiling up, and when I drop the reps to 3 x 8 and then 3 x 5, I should be able to breeze past my previous PR's and make great progress.
I am influenced by the idea of 'Easy Strength' outlined by Pavel Tsatsouline and Dan John wherein maximal strength can be built very effectively using sub-maximal weights. I am also influenced by Greg Nuckol's work and trust what his research says concerning strength development being in large part dictated by the amount of work you can perform and recover from, so work capacity.
My previous best lifts were 170kg in the squat, 100kg in the bench, and 220kg in the deadlift. These were done quite a few years ago and I've since not really trained, I've been so ill and had all these issues with depression and anxiety, but now that's all over with and gone, I think I have learned a lot in terms of programming and mentality so will fly past those weights in 1 years time. I am not very fit or strong at the moment, but over time, I will get there,
Bodyweight at the moment is around 265lbs at 6 ft 3. Body-fat I would estimate is 35% or possibly more?
My routine is as follows, then:
-Periodisation: Volume should taper off as auto-regulation dictates.
Day 1: Squat + Quad/Ham/Core Assistance
A) Barbell Back Squat: 4 x 10 (On the last rep of each warm-up, perform a paused breathing squat for 5-10 breaths)
B) Choice of quad movement: 4 x 12 (Leg Press/Hack Squat/Lunge)
C) Barbell Romanian Deadlift: 4 x 12
D) Dead Bugs: 2 x 8
Day 2: Bench + Chest/Shoulder/Tricep Assistance
A) Flat Barbell Bench Press: 4 x 10
B) Incline Barbell Bench Press: 4 x 10
C) Pec Flyes: 4 x 12
D) Barbell Military Press: 4 x 10
E) Dumbbell Elbows-Out Extension: 4 x 10
Day 3: Deadlift + Lat/Lower back/Hamstring Assistance
A) Deadlift: 4 x 3
B) Choice of horizontal row: 4 x 12 (Chest-supported Machine/DB row/BB Pendlay row/Cable)
C) Choice of vertical row: 4 x 12 (Lat pulldown/Chinup/Pullup)
D) Lying Leg Curl: 4 x 12
Day 4: Full Body Assistance
A) Incline Dumbbell Press: 4 x 8
B) Standing Hammer Curls: 4 x 12
C) Choice of quad movement: 4 x 12 (Leg Press/Hack Squat/Lunge)
D) Choice of horizontal row: 4 x 8 (Chest-supported Machine/DB row/BB Pendlay row/Cable)
E) Dead Bugs: 2 x 8