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Hello. I've read CBL at least 3x now. I'm planning to start it in about 4 weeks, and am trying to answer some questions before I get started.I'm 6'2, 235 @ 17% bodyfat (skinfold test) with PRs of 415, 250, 400 Squat, Bench, Dead. Plan is to go the SA route. I am considering using the Texas Method M/W/F starting at 5:30pm.1) I think I'm overthinking this one, but if the backload is to restore glycogen for the following day's training, does that mean no backload after friday's workout? Just the 20-40g carbs in the post-training shake? I know with the off days saturday and sunday, I'd do a small backload on sunday, but for some reason I'm conflicted on whether I'd backload after that friday workout.2) Any issues with the wednesday "recovery" day, or the fact that friday is working up to a single, new PR set of 5 on each of the lifts? I read that the suggested rep count is typically 5-12, but saw nothing of the set count.Appreciate any help.
Next day's training session means the next time you train, and backloading PWO offers aesthetic benefits as well. So yes Backload after each training session, within reason.Recovery days are ideal and quite helpful, I don't see how working up to a set of 5 would hurt anything. Just weeks will go up and down based upon numbers.
Actually I'd avoid the backload on Sunday if possible. Try to backload on Friday instead. However, if you do need to backload on Sunday for Monday's training, I would skip the backload Friday night.On Wednesday's, I would still backload, but it would be smaller. Sounds like a good day to hammer accessory exercises to me.
Why is your bench so far off your squat and deadlift? Do you have really long arms or something?
His bench is actually fine. His deadlift is what is low.
Thanks for the replies everyone. I figured I was overthinking the backload on friday issue. I'd planned to start with just backloads M/W/F and only add a small one sunday if recovery was tough. And I do plan to add accessory work in to wednesday's workout. Smaller stuff, like BB hip thrusts, bicep isolation work, etc.As for my numbers, my lower body has always been far ahead of upper. I do have a longer torso and arms, but for the last 18 months I've been into Crossfit, and the most focused on strength exercise there is the squat. We bench, but it's more haphazard than programmed whereas we've done 2 different squat programs this year.Also, back in July I suffered a bad wrist injury and after MRI the doc shut down all pressing for 3 months. Just got back into benching 2-3 weeks ago and I lost a lot of strength. All the while, I was able to focus on squats and deads/rows/pullups.As for deads, I was never good at them. The focus on them the last couple months did help dramatically though. My hams and posterior chain were very underdeveloped so I'm really just starting to build that up.
Thanks for the replies everyone. I figured I was overthinking the backload on friday issue. I'd planned to start with just backloads M/W/F and only add a small one sunday if recovery was tough. And I do plan to add accessory work in to wednesday's workout. Smaller stuff, like BB hip thrusts, bicep isolation work, etc.As for my numbers, my lower body has always been far ahead of upper. I do have a longer torso and arms, but for the last 18 months I've been into Crossfit, and the most focused on strength exercise there is the squat. We bench, but it's more haphazard than programmed whereas we've done 2 different squat programs this year.Also, back in July I suffered a bad wrist injury and after MRI the doc shut down all pressing for 3 months. Just got back into benching 2-3 weeks ago and I lost a lot of strength. All the while, I was able to focus on squats and deads/rows/pullups.As for deads, I was never good at them. The focus on them the last couple months did help dramatically though. My hams and posterior chain were very underdeveloped so I'm really just starting to build that up.
Actually your bench to squat ratio isn't really that low. It's pretty standard if you train both lifts seriously. A lot of people have ridiculously high bench presses compared to their squat because:1. The squat is a harder exercise and most people are lazy.2. The bench press is easier (though I think it's harder to program)3. The bench press is revered more4. The bench press can be improved by doing bodybuilding stuff. That's why bodybuilders (if they bench press heavy and correctly) often have impressive bench presses even though they really don't train for strength.I am still dumbfounded that your deadlift is lower than your squat. Typically people with long limbs like yourself are VERY good at deadlifting.
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