Braas' Log - Moar Frequency

Training Training Logs
161

Ok I’m feeling pretty excited about so I’m starting it today :stuck_out_tongue:

162

Did the new workout for the second time today. It’s pretty sweet and allows for great day-to-day adjustments.

163

Reading about CW saying you should reduce spinal load. Maybe I should replace DL with the high pull.

164

Ok it’s gonna be high pull instead of DL, unless the high pull is first in the rotation in which case it is swapped for the deadlift. Problem solved.

165

Ok the high pull really don’t agree with my rotator cuff, so now I’m using bent over row instead. Will still deadlift when the exercise moves to the start of the rotation.

166

Signed up at Fitocracy now. It’s amazing. I love how they point me on different strength quests that are just-in or just-out of my reach.

167

Got an idea for some structured auto-regulation for my program. Will write about it when I come home from work.

168

Have time to write how the routine is set up now. Still fullbody everyday:

Day 1: OHP, Pendlay row, Dips, FS
Day 2: DL, Dips, FS, OHP
Day 3: BP, FS, OHP, Pendlay row
Day 4: BS, OHP, pendlay row, Dips
Day 5: Repeat
Add PLP after each day. Isolation work can be done after this if desireable.

Rep/set protocols depending on training needs will be posted later.

169

We have five plausible scenarios in which there is a need for loosely structured auto-regulation. I might not do it totally like this, but it will serve as a template:

  1. Baseline work: Work up to 1 wave and do max rep. Except for the first exercise unless it’s OHP. For all else; work up to MTW, reduce 5kg, do max rep unless it’s deadlift.

  2. CNS is burned: Work up to the highest weight that can be done at a high absolute speed. No max rep. No waves.

  3. Joints are sore (exercise specific): 1-2x20-50. Choose depending on soreness.

  4. Muscle is sore (exercise specific): work up to MTW, reduce 5kg, do 1x20-30 with a semi-challanging weight

  5. Feeling like a zkilledKillah: Add some isolation work.

170
  1. Exception for OHP is removed. The feeling of momentarily only having one shot at killing the weight is really motivating. Thinking of making it push press or some other vertical press, when it moves to the start of the rotation.

Back squat is going ok. Did 110kg yesterday. A little bit sore in the knee afterwards, but no hurting.

Pendlay row has been replaced with BOR. It hurt my lower back.

171

Recharge week for pressing :slight_smile:

going higher reps. 3x12 is fine :slight_smile:

172

Cutting out the wave to make room for going by feel stuff :slight_smile: