All Posts in Health & Fitness

January 20, 2013 - No Comments!

According to Gym

Another Person: I became fat.

Me: So why don’t you train?

Another Person: I don’t have time to go to the gym, I’ve got excuse1, excuse2, …etc

Me: Then why don’t you just go one week?

Another Person: One week wont do any good. I need to go everyday.

Me: Why don’t you start with only one week, then add up.

Another Person: I don’t know, I just don’t see the point in going one day a week.

Me: Ok, then workout at home.

Another Person: But I don’t have the equipment.

Me: You don’t need the equipment, workout with what you have. Do bodyweight workout.

Another Person: Thats a good idea. Lets train together.

Me: Ok, lets go.

Weeks Later

Another Person: I became fat.

October 20, 2012 - No Comments!

Convict Conditioning: No Gym, No Problem

I’ve been struggling that last couple of month of not going to the gym. I’ve been sticking to Handstands, L-Sits, and Front/Back-Lever as my way of training, and it was great. So I was looking to intensify the process and continue the path I started when I was learning how to squat, and I stumbled upon “Convict Conditioning”.

First I don’t agree with the saying that weight training is scam, I believe that any way you can apply pressure on your muscles in a compound way (not isolated like bicep curls) is a good way of training.

The Concept is simply doing 6 basic exercises in 10 levels. You start with level 1 and if you achieve progression of sets X reps you go up to the next level till you achieve Maximum Strength. The Big 6 are Pushups, Squats, Pullups, Leg Raise, Bridges, and Handstand Pushups.

Maximum strength in pushups is one hand pushups, in pullups one hand pullups, in squats one legged squat (Pistols), … and so on. The problem with bodyweight workouts is that you can’t increase weight the way you do in weight training, so you have to be creative in distributing your body weight to fit your needs.

The second book I like more because it talkes about the undermined muscles like the forearms, neck, calfs. Having a crushing grip is one of the most important thing in strength, and if you remember Bruce Lee’s forearm you will have the same crush as me. The 3 muscles play a big role in Martial Arts and Fighting in general, they will make your punches and grip a lot stronger, and your neck immune to being knocked down easily, and your calfs will help you run faster and jump higher.

Another part of the book is the joint mobility & nutrition. There are 3 exercises called The Trifecta Chains, which will stretch the whole body and get over with it. And about nutrition there is no need to eat massive amount of protein or eat every 3-4 hours. Which I think is good unless you want to excessively bulk up.

Finally, about when to workout, it is simple you can train daily, or 3 times a week, choose one exercise a day, 2, or 3 exercises a day (more exercises will require more resting). For example you can have one exercise a day, or you can have 2 exercises a day then rest the next day, you can even train the whole day lets say by passing on to the pullup bar do 5 pullups and try to increase the total of pullups everyday. It can get as creative as you can.

For what it is worth, I think doing one-hand pushups, one-hand pullups, one legged squats (DONE), one arm handstand pushups is a lot challenging that increasing with +5kg. And don’t forget how Rocky Balboa training was like, it was all natural 🙂

Links

September 15, 2012 - No Comments!

Body by Science Excerpt: The Super Slow protocol

Catabolic Anabolic YinYang

Chapter 2: Global Metabolic Conditioning

  1. Low-intensity, steady-state activity is not necessarily the best way to improve your cardiovascular system.
  2. Other elements of metabolism apart from the aerobic system should not be ignored, but are when you employ a low-intensity, steady-state approach to exercise.
  3. Legitimate health benefits are attainable from high-intensity exercise as it pertains to metabolism that are not possible from lower-intensity exercise.

Chapter 3: The Dose-Response Relationship of Exercise

Muscle fibers

One set to failure

Exercise in accord with muscle and joint function

You will be training with a meaningful load and using a heavy enough weight to induce a mechanical stress on the musculature, which is one of the components of the stimulus. As you move from slow- to intermediate- to fast-twitch motor units in your recruitment pattern, your metabolism will shift toward an anaerobic nature, which results in the metabolism of glucose at a rate that allows for the accumulation ol lactic acid and other by-products of fatigue. This condition also appears to be beneficial to the stimulus process.

45 to 90 seconds per set till fatigue

One workout a week

Chapter 4: The Big-Five Workout

Strength Curve

Machine Big 3 and 5

Free Weight Big 3 and 5

Rep

Time Under Load

Breathing

Breathing throughout the performance of each exercise should be continuous and natural, and it should be performed with an open mouth.

Understanding the inroad process

Inroad

Rest

Keeping record

How long

Chapter 5: The Benefits of the Big-Five Workout

  • More muscle can save your life
  • Strength
  • Gastrointestinal transit time
  • Resting metabolism
  • Glucose metabolism
  • Insulin sensitivity
  • Release of bodyfat stores
  • Cholesterol (blood lipid) levels
  • Blood pressure
  • Bone mineral density
  • Symptoms of arthritis
  • Lower-back pain
  • Flexibility
  • Cardiovascular stimulation

The Best Resistance-Training Program

The excessively slow lifting speed provides two beneficial effects.

  1. By moving slowly, the weight cannot get moving under its own momentum, and this enhances muscular loading and intensities the exercise.
  2. The slow movement eliminates acceleration. Since force = mass X acceleration, we can greatly reduce the amount of force that the trainee will encounter.

Chapter 6: Enhancing the Body’s Response to Exercise

  • Sufficient Rest
  • Adequate Hydration
  • Adequate Nutrition
  • Putting Stressors Into Perspective
  • Don’t Cultivate Training Angst

Chapter 6: Tweaking the Exercise Stimulus

Obstacle Number One: Mechanical Sticking Points

  1. Segmented Manual Assistance (Forced Repetitions)
  2. Partial Repetitions.
  3. Timed Static Hold.
  4. Rest-Pause.
  5. Negative-Only.

Obstacle Number Two: The Narrow Therapeutic Window Revisited

1 - Reducing the Big Five to a Big Three

Workout 1 Workout 2
Pulldown Seated row
Chest press Overhead press
Leg press Standing calf raise

2 - The Split Routine

Workout 1 Workout 2 Workout 3
Chest press Leg press Pulldown
Lateral raise Standing calf raise Seated row
Triceps pressdown Abdominal machine Shrug or lower back machine
Biceps curl

3- Single-Joint (Isolation) Exercises

  • Standing Calf Raise [Calf]
  • Lateral Raise [Deltoids]
  • Shrug [Traps]
  • Lower-Back Machine
  • Biceps Curl [Biceps]
  • Triceps Pressdown [Triceps]
  • Abdominal Machine [Abs]

4- Max Contraction

Workout 1 Workout 2 Workout 3
Leg extension Pullover Lateral raise
Leg curl Lower back machine Rear deltoid
Standing calf raise Shrug Biceps curl
Abdominal crunch Arm cross Triceps extension

Chapter 8: The Genetic Factor

Determining Factors

Somatic type

Muscle length

Skeletal Formation
The bodily proportions normally associated with the bodybuilder’s physique are broad shoulders, narrow hips, and arms and legs of medium length.

Fat Distribution
On average, non-obese people have approximately 25 billion to 30 billion fat cells; moderately obese people have about 50 billion; and extremely obese people have as many as 240 billion.

Neuromuscular Efficiency
Neuromuscular efficiency refers to the relationship between the nervous system and the muscles. Ilow muscles are innervated and how they are activated by the brain determine the degree of muscle power and the number of fibers required to produce a certain movement against a certain resistance. People with high levels of neuromuscular efficiency have the ability to contract a greater percentage of fibers during a maximal effort. People with high levels of neuromuscular efficiency have the ability to contract a greater percentage of fibers during a maximal effort. In an all-out effort, the average person may contract 30 percent of the fibers within a specilic muscle, and a few may have the capacity to activate as many as 40 percent, while even fewer can manage 50 percent. The ability to contract a high percentage of fibers increases contractile capacity and thus enables more intense exertion. In matters of endurance, this endowment is a disadvantage, but it is a definite advantage for stimulating muscle growth, sprinting, and single-attempt efforts.

Muscle-Fiber Density
Muscle-fiber density is a measure of the number of individual muscle fibers per cubic centimeter. The more fibers you have per cubic centimeter, the more you have available to be stimulated to hypertrophy.

Muscle Shape and Size Potential

Muscles come in two distinctly different shapes, and it is the manner in which fibers are arranged within a muscle that determines it that particular muscle has the potential to increase its size. These two classic fiber shapes are fusiform and pennate.

  • A fusiform muscle is shaped like a football. An example is the biceps muscle of the upper arm. Because of its shape, this muscle has considerable ability to increase its volume.
  • In pennate muscles, the fibers are arranged more like the fronds of a feather. This arrangement creates a pulling angle that gives them a hefty force advantage over their fusiform counterparts. However, pennate fibers are layered such that they’re only a few fibers thick, as opposed to being layered around and around like a jelly roll, as fusiform fibers are.

Myostatin
A specific gene, named growth and differentiation factor 8 (CDF-8), produces this protein, the function of which is to stop muscle stem cells or satellite cells from becoming larger.

  • Ciliary Neurotrophic Factor (CNTF)
  • Interleukin-15
  • Alpha-Actinin-3
  • Myosin Light Chain Kinase
  • Angiotensin Converting Enzyme

High-Intensity Responders
In practical terms, the genetic research discloses that with a training protocol that is especially high in intensity and low in volume, the type of trainee that is going to respond best is someone who has the alpha-actinin-3 component. By extension, this person will be more of a sprinter than a distance runner. The prime responder will also probably possess the myosin light chain kinase enzyme, which would have been inherited from both parents.

This trainee is going to experience greater strength increases from resistance exercise but will also have increased levels of muscle damage and inroad, requiring a longer recovery interval between workouts.

Moreover, this person is going to have the angiotensin converting enzyme dual deletion, along with a relatively higher percentage of fast-twitch fibers, and consequently will respond better in terms of strength to lower reps and lower sets.

Modest Intensity Responders
The trainee who is lacking alpha-actinin-3. This trainee also has lower levels of myosin light chain kinase and has the “ii” version or the angiotensin converting enzyme. A trainee who combines these three factors w ill be further along the continuum of responding better to a slightly lower level of intensity, which allows for a slightly higher level of volume. Still, ideals aside, there’s no evidence that you can’t have various combinations of these three elements that might put you anywhere along that spectrum.

The Power Of Environmental Influence

Everything" about your environment in some way determines how your DNA is going to be expressed, because, as previously discussed, not only is DNA sell-replicating, but also it has an interest in passing itself into the future. Consequently, it also makes sense that having some plasticity in this molecule would offer an adaptive advantage, better ensuring that the “rental car” of the body carries it forward into the future.

Chapter 9: The Science of Fat Loss

Fat Storage

The ability to eat when food was available and to store excess caloric energy for future use allowed people to survive when food was not at hand.

Leptin
Ob-Gene controls how much bodyfat a particular individual may carry. It produces the protein leptin, which is a strong suppressor of appetite and food intake. As one’s bodyfat level rises, more leptin is produced, causing appetite to decline, so that bodyfat levels stabilize. By the same token, il one’s bodyfat level falls, leptin production declines, and appetite is disinhibited.

The Sedentary Life?
The problem is not that people today are inactive; the problem is that calories are so readily available to be consumed.

The Fitness Industry Lies: Exercise Doesn’t Burn That Many Calories
Muscle tissue is the most metabolically expensive tissue in the body. You require between 50 and 100 calories a day just to keep a pound of it alive. Let’s assume tor a moment that it requires the lower number ot 50 calories a day: were you to lose 5 pounds of muscle over time as vou perform your steady-state “calorie burning” exercise on the treadmill, that would result in a loss ot 250 calories per dav that would otherwise be used to keep that muscle alive.

More Muscle: The Real Key To Burning Calories

The key to getting rid of accumulated bodytat is to get back your youthful metabolism by regaining your lost muscle mass. You have probably heard people say, “Muscle has memory,”

The Thermodynamics Of Fat Loss

Energy intake basal metabolic rate [determined largely by the degree of muscle mass] increase because of added muscle through proper exercise - energy cost of activity, including exercise + thermic cost of digestion - heat loss to the environment = fat loss (or fat gain, if energy intake is greater than the energy cost of the listed components).

Insulin Revisited: The Role Of Omega-3 Fatty Acids

Every cell wall in the body is made up of fatty acids, the molecules of which have a carboxyl end and a hydroxyl end. One end of the fatty- acid molecule attracts water and is called the “head,” while the other end repels water and is called the “tail.” If you drop fish oil or olive oil into water, it will form a little globule on the surface. The reason is that all the water-loving “heads” of the fatty acid will face outward toward the water environment, and all the water-avoiding tails will point toward the center, away from the water.

Exterior to the cell wall there is water contained in the extracellular space. Interior to the cell wall there is also water in the form of cytoplasm. Every cell wall in the body is made up of a fatty acid bilayer—two fatty acids lined up tail to tail, with their water-loving heads facing out and their water-repelling tails lac- ing in. In addition, all of the receptors necessarv to maintain an appropriate hormonal balance and an appropriate hormonal response for weight loss are located on the cell membrane.

Getting the Ratios Right
If your diet is made up of natural food stuffs that resemble a hunter-gatherer diet, you’re going to be ingesting omega-3 fatty acids and omega-6 fatty acids at a ratio of roughly one to one. With this healthful ratio, a large component of your cell walls will be made up of omega-3 tatty acids and because these fatty acids are elongated and flexible, the cell walls will be fully expanded, placing all of the hormonal receptors on the exterior of the cell facing outward toward the environment, where they can appropriately interact with circulating hormones.

Straying from this hunter-gatherer ideal, it the ratio of omega-6 to omega-3 fatty acids gets to tour to one, a breakdown in hormonal function begins, which can impair fat loss.

Sources of Omega-3 Fatty Acids
Omega-3 fatty acids are contained in aquatic blue-green algae and in green leafy plants and grasses, as well as in the meat of the animals that eat this vegetation. The best way to obtain an adequate supply of omega-3 fatty acids in your diet is to eat plenty of green leafy vegetables and fish.

Hydration Is Essential

Now consider what happens if there is a calorie deficit but the body is well hydrated. The state of hydration will blunt that message and minimize the risk that metabolism will slow the mobilization of bodyfat. Our evolu- tionary past has programmed these responses into our physiology. If people became dehydrated, their bodies reflexively slowed their metabolism and drove them to eat ravenously (if load was available) out of a tear that famine was soon to follow. Staying well hydrated tells the physiology that all is well and that there is no need to slow metabolism or raise appetite.

Synergize

“Genes are the gun, but environment pulls the trigger.”

First, eat natural, unprocessed foods. These foods typically have a lower calorie density per unit oi weight.

Second, stay cool. Keep your thermostat down, and wear cooler clothes. This causes you to lose heat easily through your breath and skin. Remember that the process oi warming your body requires heat, which, in turn, requires calories. The assets keep mounting, because even more calories must then be burned to maintain your body’s core temperature.

Third, sleep well and sleep cool. Getting at least eight to nine hours or sleep per night tells your body that all is well. You’re not inadvertently communicating the message to your body that it needs to be alert for predators or out scavenging.

Fourth, avoid stress as much as possible. It’s helpful to leant stress-management techniques so that when stress occurs, you’ll handle it well.

Fifth, employ high-intensity exercise. High-intensity training will stimulate your body to build muscle—even in the face of a calorie-reduced diet.

Chapter 10: The Ideal Training Programs for Athletes

Physical Conditioning Versus Skill Conditioning

One of the first factors to be considered in performing any sport is the wide gulf between skill conditioning and physical conditioning. Different sports involve diftering levels of complexity of skill, but all ot the skills are relatively complex or else the activity wouldn’t be classified as “sport” in the first place.

Specific Practice Makes Perfect
The adage that “practice makes perfect” has merit, but it should be amended to include “only when perfectly practiced.”

The way the skill must be practiced is not merely similar to the way you would perform it in competition, but exactly as you would perform it in competition. The neural training that results in superior skill devel- opment is highly specific, and only by practicing perfectly will you become perfect at that skill. If you practice the skill in a way that differs significantly from the way it is performed in competition, you will not perfect that skill; you will befuddle it.

In most sports, practices and games are typically so physically demanding that they consume a significant amount of the athlete’s recovery resources. An athlete who adds to this burden by then attempting to engage in conditioning exercise risks not only delaying recovery but also growing progressively weaker.

Physical Conditioning

Physical conditioning is a type of training performed with the goal of improving overall physical strength and metabolic condition. It is designed to have a generalized applicability, with improvements in physical conditioning benefiting an athlete’s performance in any chosen sport.

Skill Conditioning

Skill conditioning consists of the neuromuscular coordination necessary to perforin certain complex motor tasks associated with a given sport—dribbling a basketball and coordinating a dunk, stickhandling and shooting, running, skating, throwing a football or a baseball, taking and receiving passes, hitting, and so on.

Skills are absolutely specific. You should practice skills exactly as you would be required to perform them in competition. You should not attempt to combine (as many coaches do) your skill practice with your physical conditioning practice.

Competition Is Training

In training athletes for all sorts of sports, we’ve observed that the metabolic conditioning they achieve while performing their sports is much like skill conditioning, in that both are exactingly specific.

Coaching Folklore

It is commonly assumed that athletes should stretch for two important reasons:

  1. To warm up the muscles prior to participation in the sport
  2. To reduce the chance of injury during competition

Resources

September 7, 2012 - No Comments!

30 Days Slim The Fuck Down Challenge

Most of the diets you follow will work, but they suck. Why? because they are too restrictive, obsessively calculating your calories and tracking your food, and you have to follow them the rest of your life.

The process shouldn’t be like this, it should be 30 days focus on getting to perfect weight, then you enter weight maintenance phase.

How do you get fat? The main variable that you need to control is your carbohydrate intake, the less carbohydrates entering your body the faster you will get to your goal.

I dare you to try it, and the best thing about this you will only have to do it for a month.

The Rules

  1. Main Plate (Meat, Fowl, Fish, Organs,Eggs) + Veggies + (Animal Fat, Butter, Coconut oil, or Olive oil) + [OPTIONAL] (Legumes, or Cheese)
  2. NO sugar, NO Junk Food, NO Calorie drinks (Only drink water, and little coffee and tea), NO grains (Bread, Rice, Pasta, Quinoa, Cereal), NO vegetable oils and hydrogenated oils (Sunflower Oil, Corn Oil), NO Tubers (Potatoes, Sweet Potatoes), NO fruits, NO Milk.
  3. Take the edge off day. You have a one day pass ticket every week, use it. Release the Kraken and get wild.

This is way too restrictive but it will only last for a 30 days. Forget making excuses, I’m busy, Why not have a pizza with co-workers, lets just skip today, it is too hard. SUCK IT UP AND JUST DO IT

After finishing the 30 days read Eating as a Lifestyle

Would love to hear your opinion and experience, so don’t forget to report back when your done.

September 1, 2012 - No Comments!

Basic Strength: Weak to Athlete

Getting to the basic strength, the basic shape that we should have, the shape that our ancestors had, the shape that doesn’t have a belly popping out, or arms like sticks. Basic strength gives you the head start in any physical activity, with little training you can go climbing, do gymnastics, do parkour, and learn marshal arts. After you hit that level of basic training you will be ready to rumble in any shape you want.

Define basic strength: It’s the least amount of muscle and strength that you need to have for looking good and having a healthy body —stronger immune system and longer living.

How to get there

I would recommend doing the 5x5 protocol; starting from light weight lifting till you get the hang of the basic movements, then move to heavy weight lifting. The reason behind this is that body weight workout are hard to track and control weight, and Super Slow is awesome but I prefere it if you need a long term relationship with the gym. So it the fastest way to get you in shape in no time, and you will learn how to lift which will come handy in real life.

Tracking for Motivation

  1. Take a before photo
  2. Track your body measurements
  3. Track your workouts, even if you have to go to the gym with a notebook

Goal

The goal here is to be able to lift the intermediate level weight with your current weight couple of times. Make sure you calculate the weight of the bar, it will make a huge difference and can get you from novice to intermediate.

Moving On

After achieving the intermediate level, you will have a good looking body, with little fat and strong muscles, strength that allows you do and try anything. At this point your are free from the gym not activity. You can start doing gymnastics like hand stands, front and back lever, L sits which will get a lot stronger with perfect muscle size. You can do CrossFit which is very good if you have time and don’t do any sports activity. You can do the SuperSlow at the gym with one time a week if you are busy and if you are only increasing weight every week.

At this point you be your own judge what do you want to do next?

July 28, 2012 - No Comments!

Eating as a Lifestyle

First rule of the perfect diet, there is no perfect diet. It’s just a personal preference.

My Diet: It’s what I like to eat UNION what my body likes to eat.

“Your diet should match your preference, not the way around.”

Maintenance Rules

  1. Eat lots of Proteins, Vegetables, Animal Fat & Butter.
  2. Moderate Healthy Oils (Olive oil, coconut oil), Nuts (Almonds, walnut), Milk and Dairy (cheese, yogurt, greeks yogurt, cottage cheese), Legumes, Coffee, Tea.
  3. Limit intake of Sugar (1 small spoon for coffee), Grains (rice, quinoa), Tubers (potatoes, sweet potatoes), Chocolate, and Fruits (depending on your athletic needs).
  4. Eliminate Gluten Grains like (bread, pasta, cereal), Vegetable oils (Sunflower oil, Corn oil), Calorie Drinks (like soda and orange juice products)
  5. Take the edge off day. You have a one day pass ticket every week, use it. Release the Kraken and get wild.

My Formula

  • Drink: A lot of Water, little Coffee, Tea, and Milk.
  • Eat: (Meat, Fowl, Fish, Organs, or Eggs) + Vegetables (Leafy Green, Colored, and Sulfer like onion) + (Animal Fat, Butter, or Healthy Oil) + (Quinoa, Rice, Potatoes, Sweet Potatoes, or Fruit) + (Cheese, or Legumes)
  • Snack: Nuts + Fruit optional

Sample menu, and here is a Shopping List

You can eliminate some of those elements depending on your need and preference, but try to stick with protein, veggies and fats as your base. Also try to fast from time to time, or at least skip some meals like breakfast, sleep hungry, eat only 2 meals per day, be creative and live like a hunter gatherer, and don’t think about it much.

“When we obsess over health and nutrition, it is no longer healthy.” — Brad Pilon

Conclusion

  1. If you like it, and it’s healthy, eat it.
  2. Be conscious about your carbohydrate intake, but don’t obsess over calories and percentages.
  3. Every body is different so experiment with your own body and know what it preferes.
  4. Fast and skip meals from time to time.
  5. Have fun, take a break and use the one day pass.

I’m not on strict Paleo, I believe in moderation, and when in doubt, I ask:

“What would our ancestors do?”

This is how I Eat. How do you Eat?

Learn More

July 14, 2012 - No Comments!

5×5 Protocol

As a beginner you need to lift 5x5, then as lift heavier you go down to 3x5, then 1x5.

Rules to lift by

  1. You will go 3x a week no more.
  2. Barbell compound movements, this will boost your muscle growth, and give you functional muscles.
  3. Eat, have a good rest, and sleep. Muscles come from resting, everybody knows that.

The Workout

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows/Power Clean 5x5 Deadlift 1x5

2 week sample

  • Mon Workout A
  • Wed Workout B
  • Fri Workout A
  • Mon Workout B
  • Wed Workout A
  • Fri Workout B

and you start cycle again.

Squat Progress Example

  1. 5x20 kg: 1 set of 5 reps with 20 kg of working weight [warmup]
  2. 5x50 kg: 1 set of 5 reps with 50 kg of working weight [warmup]
  3. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  4. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  5. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  6. 5x100 kg: 1 set of 5 reps with 100 kg of working weight
  7. 5x100 kg: 1 set of 5 reps with 100 kg of working weight

General Notes

  • Rest from 1 min to 3 min, but make sure that you don’t change the duration every workout.
  • Lift with all your force, but don’t let the weight fall.
  • Only do 2 warmup and 1 set of Deadlifts.
  • Add barbell weight to your calculations, so if you add 20 kg both sides + 20 kg olympic barbell that would be 60 kilograms. It will make a huge difference.

How to add weight?

  • You have to finish 5x5 inorder to get to the next level of weight (+2.5 kg Bench, Rowing and Press, +5kg Squats and Deadlifts).
  • If your working sets go like that 5/4/3/2/1 then try to make it 5/5/4/3/2 next time.
  • Assisted reps doesn’t get counted, so don’t depend on that.
  • Cheated reps (not a complete movement), doesn’t get counted too.
  • If you lifted the same weight for 3 days without completing 5x5, then you need to delode (decrease 10%) of your current working weight, and try to finish 5x5. Work your way up again, and it will probably take 2 weeks.
  • As you increase your strength it will get stressful doing very heavy weights, so you should switch to 3x5 after you deload 2x on a lift, and if it happened again go for to 1x5. Less is more.

Which level your on?

  • Novice: An individual who has trained regularly for up to several months. Capable of increasing strength from a single workout/recovery cycle.
  • Intermediate: Trained regularly for up to a couple years, increasing strength over a week.
  • Advanced: Trained multiple years, increasing strength over a month or more.
  • Elite: An athlete competing in strength sports. Achieving the highest standards within his or her sport.

You can check weight lifting standards to see wich level your on ExRX Strength Standards

Learn the movements first

Reference