High Volume (ish, it’s not high, really)
Press: 110# x 3 x 3
Front Squat: 135# x a few
Barbell Jumps: 135# x a few
Top partial press: 110# x 3 x 3
Forward bends: 98# x 12
Notes:
-
most press reps were 80% 1RM (yesterday’s top speed) but I hit a 78% rep in there, so, another velocity PR. It’s interesting to see things are measurably getting better, even if they still all feel the same to me and the weight-on-the-bar isn’t going up.
-
the estimated 1RM is kind of a wide range right now – I’ll need to refine my formula as I get better data – but it’s looking like somewhere in the 140-155 pound range. I’ll get real numbers soon. (This basically matches my all-time max of 140, in July 2015. Also, this is why we keep logs…)
-
I’m working on front rack position for the clean, as well as a better “linebacker position” for the catch by using the front squats. Should look like this. It’s not super comfortable yet.
Comp notes:
- Video attempt submissions can be submitted between Sept 11 and Sep 25. That gives me between 2 and 3 weeks to keep working.
- If I was going to actually attempt a “peak”, next week would be the latest point to attempt a high intensity week before a week of deload. May, may not.
Programming notes:
- from reading a few reddit threads on pressing, one guy got his press up by doing 65-100 quality reps a week
- another successfully used the first three weeks of the “russian squat routine” on loop, with ~74-76%. That averages out to 56 reps a week.
- I’m doing, on average, 60 reps a week. At some point I’ll actually chart it out.
- Lots of people on Reddit said that weighted dips help. And for the last 70+ years people have said that. But there are some who say that only pressing matters. No other accessory has that strength of recommendation. I mean, sometimes you get people saying incline or high-incline pressing, sometimes just normal bench, sometimes seated presses, sometimes pushdowns. But weighted dips win by a large margin.
Tomorrow: Low volume. 3 x 3 Bottom partial Press. 3 x 3 Top partial Deadlift.