CKD+IF Training day in the life : Fridays (Backs)

CKD+IF Training day in the life : Fridays

What does depletion training looks like?

The last of four (4) feature reflection on semi-fasted/fasted training drawn from 5+ years. To end the week – it’s backs.

  1. Up to 9 exercises
  2. 5×5, 6×6, 7×7 (Adopted) German volume training. 
  3. RPE scale of 6 to 10. 
  4. Up to 1 Minute and little over for recuperation (connective tissues, psychology+physiology) in-between sets. 

If anyone can do better, more power to them. Better yet – raise your own bar. Be yourself. Authenticate. Repeat.

Live-It-Forward.

NOTE: This is only an N=1 insight throughout five years (and ongoing) journalling condensed into just one (1) presentation. It is neither an immediate prescription nor for value comparisons benchmark.

Reference(s) cited:

  1. Cardinale AD. et al 2017.
    “Resistance Training with Co-ingestion of Anti-inflammatory Drugs Attenuates Mitochondrial Function
    “https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742251/
  2. Riasati S. et al. 2010
    “Riasati et al.: Aspirin and delayed onset muscle soreness ASPIRIN MAY BE AN EFFECTIVE TREATMENT FOR EXERCISE- INDUCED MUSCLE SORENESS.”
    https://www.researchgate.net/publication/237042432_Aspirin_may_be_an_effective_treatment_for_exercise-induced_muscle_soreness
  3. Ratchford MS. et al. 2017
    “Aspirin as a COX inhibitor and anti-inflammatory drug in human skeletal muscle”
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814685/
  4. Lija M. et al. 2017
    “High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adults.”
    https://onlinelibrary.wiley.com/doi/10.1111/apha.12948
  5. Naruse M. et al. 2021
    “Influence of low‐dose aspirin, resistance exercise, and sex on human skeletal muscle PGE2/COX pathway activity”
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7931802/

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