Hi Guys,
thought I’d give a small update.
So I’ve been running this now for a few month, started in August last year. Before results, a few notes:
- Accumulation phase is miserable in terms of recovery especially for squats
- Realization phase, volume is really low and it feels like more can be done, so for bench press and overhead press I added two rest-pause (15 sec) to add a bit. I first added
- Results are vaired,
** geat progress was achieved on Deadlift. I think its mainly because of volume.
** average on overhead press, squat and bench press. - Deloads seem not needed for me at least in not that many. I now did it straight since January, and am only going to do a small pause now as I feel it can be benefical.
- going heavy feels horrible as you train so much with lower weights (with 10s and 8s its ok in the realization, but with 5s and 3s its quite ughhh), at the end I didn’t do the 3s series any more, I think cutting the 5s is next step…
Note1: 2 weeks off beginning of October (lost 2 kg), and 3 weeks off end of December. Suffice to say when I restarted in January I couldn’t lift well…and dropped a lot. During both of these times I did quite some cardio as in surfing (or trying to…mostly paddling).
Note3: I had two periods where I cut from 80kg to 70kg, first lost 2kg to 78 in October, and then Nov-December I cut from 78 to 70 (was not planned to go so low, but I got sick at the end and lost additional 2 kg, maybe some part of it water as I had food poisonning with fluids going out from everywhere).
Note4: Now I’m at 75kg, so 4kg lower than the compared lifts last time. I plan on doing a 2kg cut soon.
Note5: pull-ups and dips progression was done on some other programming. I just started to add barebell curls and reverse barebell curl on Day A, and preacher curls on Day B (both one set with 2 15sec R-P), I can only say I am very weak on these according to Strengthlevel website, but progression is fast so we’ll see.
Progress:
Day A
Deadlift 5 @ 135 kg (297 lbs) → 14 @ 135 kg
Bench Press: 5 @ 79.5 kg → 7 @ 82.5kg
Pull-Up: 8 @ 82.5 kg (182 lbs) (+3.5kg belt) → 6 @ 87kg (+12kg belt)
Day B
Standing Overhead Press: 5 @ 54.5 kg (120 lbs) → 9 @ 52.5kg
Squat: 8 @ 134 kg (295 lbs) → 14 @ 132.5kg
Parallel Pull-Up: 6 @ 94 kg (207 lbs) (+15kg) → 6 @ 96kg (+21kg)
Dips: 6 @ 94 kg (207 lbs) (+15kg) → 9 @ 96kg (+21kg)
Finally these PR are for only one set, and before it was for several sets…suffice to say I couldn’t do the number of sets I did previously with these numbers…not sure if that’s a matter of concern. What matters is if I do look stronger, which I do a little I guess (but obviously not enough huh). Question is whats next…maybe some more 10s and 8s or moving to Doggcrap (just found out about it a few month earlier) to add some variety
Thanks for reading and appreciate any comment, not sure if what I achieved is good or not, it seems ok in general I think. Have a good one!