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Hey Folks,
Long time listener, first time caller.
I've been barbell training for a little over two years. I started with the SS LP and tried to draw that out for longer than I should have. I had been attempting to do my own programming since LP, always focusing primarily on the squat, deadlift, bench, and press. I recently purchased the Powerbuilding I template to see what a professionally crafted RPE program was like.
This week I started the Powerbuilding I template and everything went pretty smoothly, with the exception of the myo-rep Pendlay rows on day 2 (Wednesday).
I hadn't trained rows in over a year, so I figured I should keep it light, just to be safe. In hindsight, I'm fairly certain I chose too light of a load. I tossed 135 lbs on the bar and did 21 reps for my activation set. Strength-wise, I could have kept cranking out reps. I only stopped at 21 because I was out of gas (under-conditioned, I guess). Then I went on to do six backoff sets of five reps, then a set of four, and finally a set of three. Again, I believe I only began to fail due to my level of conditioning. With more rest between sets, I could have rowed for hours. Thankfully, this was the final exercise for the session. I had some time remaining to fit in some GPP work, but opted out since I felt like I just completed a marathon.
The day goes by and I feel sore/fatigued in my glutes, low back, and hips. This wasn't any sorer than I might get after a taxing deadlift session, so I wasn't very concerned. The next day I had lingering soreness in these areas, but nothing alarming.
This morning (Friday, day 3), the soreness had mostly subsided. I might describe my back and glutes as being "stiff." I felt confident about going into a deadlift session. After my first couple of warm-up sets, it becomes apparent that my minor "stiffness"/soreness symptoms aren't subsiding (as I would normally expect after some solid warm-ups). My final warm-up set felt very difficult (@ 8 RPE). Nevertheless, I attempted to pull my first prescribed working set, but the bar barely left the ground. Then, feeling weak and defeated, I moved on to the next exercise.
I believe that not training rows for quite some time and then participating in a row marathon must have fatigued my posterior chain enough that I was unable to recover properly before my deadlift session.
These are my thoughts on moving forward:
What do you think?
Long time listener, first time caller.
I've been barbell training for a little over two years. I started with the SS LP and tried to draw that out for longer than I should have. I had been attempting to do my own programming since LP, always focusing primarily on the squat, deadlift, bench, and press. I recently purchased the Powerbuilding I template to see what a professionally crafted RPE program was like.
This week I started the Powerbuilding I template and everything went pretty smoothly, with the exception of the myo-rep Pendlay rows on day 2 (Wednesday).
I hadn't trained rows in over a year, so I figured I should keep it light, just to be safe. In hindsight, I'm fairly certain I chose too light of a load. I tossed 135 lbs on the bar and did 21 reps for my activation set. Strength-wise, I could have kept cranking out reps. I only stopped at 21 because I was out of gas (under-conditioned, I guess). Then I went on to do six backoff sets of five reps, then a set of four, and finally a set of three. Again, I believe I only began to fail due to my level of conditioning. With more rest between sets, I could have rowed for hours. Thankfully, this was the final exercise for the session. I had some time remaining to fit in some GPP work, but opted out since I felt like I just completed a marathon.
The day goes by and I feel sore/fatigued in my glutes, low back, and hips. This wasn't any sorer than I might get after a taxing deadlift session, so I wasn't very concerned. The next day I had lingering soreness in these areas, but nothing alarming.
This morning (Friday, day 3), the soreness had mostly subsided. I might describe my back and glutes as being "stiff." I felt confident about going into a deadlift session. After my first couple of warm-up sets, it becomes apparent that my minor "stiffness"/soreness symptoms aren't subsiding (as I would normally expect after some solid warm-ups). My final warm-up set felt very difficult (@ 8 RPE). Nevertheless, I attempted to pull my first prescribed working set, but the bar barely left the ground. Then, feeling weak and defeated, I moved on to the next exercise.
I believe that not training rows for quite some time and then participating in a row marathon must have fatigued my posterior chain enough that I was unable to recover properly before my deadlift session.
These are my thoughts on moving forward:
- Restart week 1 (or just stay the course...)
- Find an appropriate (heavier) load for rows so that it's not a marathon
- Move the day 3 (w/ deadlifts) lifting day to Saturday (doing GPP on Friday instead) for more recover time
What do you think?
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