Jay B. said:Today I began week nine (4x12r) and, holy crap, this new height made them so much harder... but in a very good way. All of a sudden all the muscles were WORKING. Lats, biceps, forearms... they got ROASTED.
I got the work in with Week 9 on Monday. It was intense. This was after going into Pushup HBP/PE2 and reaching mastery with Single Arm Plank. I dumbed out and gone further into the mastery of the Plank and did 6 by 30s each arm and really felt my rear deltoids from the 3 set onwards; it was a great feeling.
With that said, my Pushups took it's toll, as well as my Hinge Row RC/PE1, again both 1st time beginning Week9. My issue is because I did mastery during the Plank + 1 extra set, my push and pull was kind of week. I managed up to 8 reps and hand to pause before doing up to 10 and pause for the last 2 reps, during the 4 sets, I was so pissed
. During the pause(s) was just a few seconds (or a few breaths) before getting right back into the remaining reps; managing to go 12 reps overall for each set. Fortunately I've decided to go 3 day split for recovery time. So Friday is the next go time within the F4 routine AND I'll be looking into the mastery of the next Plank (the Plank Lean sPL/PE5).
I told myself, "ok if it's like that the next time, what am I to do about it?" selfSolution: I may have to stick with week 9 until I don't get stuck, which makes sense. It may take an extra week or 2. But one thing I'm loving is the feeling of the lactic acid and fullness (may be causing hypertrophy) in my biceps and triceps, so there's the positive side.