Well, it’s been awhile.
I’m doing some lifting stuff again and needed a place to track it, so I’m back. I tend to get sucked in all sorts of weird directions here though, so I’ll try not to overthink anything this time.
I’m doing something thematically similar but different.
An abbreviated two-a-day double-progression AMRAP program with some autoregulation. 3x a week.
Goals are hypertrophy and increased strength-mobility, and maybe some speed-strength in there. Minimal high-effort lifting, with extra recovery.
Not sure strength-mobility is actually a thing… but greater mobility, and better strength and control through the increased range. I’m still doing some martial-artsy-things, so both are important. And I have various joint things that need fixed, so, stuff that fixes them.
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4 exercises: snatch-grip-high-pulls, dips, chins, jefferson squats.
SGHP at 3x3-5. Goal is to generate power to bring the bar to neck height before progressing.
Dips are 6-12. Chins are 3-5. Jefferson squats are 6-12, one set each leg, and with a completely upright torso; no cheating with deadlift muscles. Everything is pretty strict.
All sets are AMRAP to technical failure. If they slow down that’s fine, but no changing form just to get the reps.
Morning:
- 3 sets SGHPs to warm up and “prime” the body.
- 1 set Dips, 1 set Chins, 2 sets Jeffersons (1 each leg) AMRAP. (Stopping at the top of the double-progression range is fine too. If it’s 6-12 and can do more, it’s fine to stop at 12.)
- Autoregulation barometer: If the SGHPs weren’t high enough, or the reps are bad on anything else (30% or worse than last time) then stop here. No afternoon session.
Afternoon. A few hours later to let ATP recover, metabolites clear, etc. and hit it harder:
- No SGHPs.
- 1 set Dips, 1 set Chins, 2 sets Jeffersons (1 each leg) AMRAP.
- Negatives: A negative or two of Dips and Chins. 10 seconds, optional 5 sec pause in the middle.
- Progression: If the top end of the double-progression range is met in both sessions, weight goes up next time.
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I’m only a couple weeks in but it so far seems effective. Been kind of rough. Rapid mirror improvements. Lots of managing all the joint stuff I learned over the years: shoulders, arthritic-elbow, knee tracking stuff, costochondritis, etc.
Should be sustainable for several months at least. Mostly just trying to optimize hypertrophy stimulus per unit of time, recover from it, and not piss off my joints too badly.
Diet will be another post, but basically protein + good fats + vegetables + micronutrients + trace minerals/phytonutrients/antioxidants.
Anyway, hi again.