LOG # 399
Swimming
30 mins
Battle ropes
EMOM 10 mins, 30 swings each min.
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LOG # 400
Squat (Speed Work)
Warm up:
135 5x5
185 5x5
225 5x5
Working set: 300 6x3
Assist:
Front squat: 135 5x5
Good mornings: 135 2x10
V-ups: AMRAP
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LOG # 401
Battle ropes.
I’ve been very irritated lately so I wasn’t counting. Just burning off steam.
LOG # 402
Bench
Warm up:
just the bar x5
100 x5
125x5
135x5
155x2
Working set: 170 6x2
Everything felt really good. Thank you carb load lol.
Assist:
Heavy rows SS/ w/ high pulls:
225 x10
135 5x7
Hanging leg raises: 5x10
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LOG # 403
High volume squat
5 min walk
135x15
185 x15
225 8x5
135 8x10
Secondary:
Rack pulls:
225 2x10
315 3x10
Assist:
Hamstring curls: 65lbs 3x10
Cable crunches 3x20
Airdyne bike: 15 mins
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LOG # 404
Db Circuit
One arm push press:
4 sets x 4, 3, 2, 1
Db cleans:
5 sets x 5, 4, 3, 2, 1
Db push ups: 5 sets x 5, 4, 3, 2, 1
Burpees: 5 sets x 5, 4, 3, 2, 1
Goblet squats: 4x10
Done in 25 mins.
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LOG # 405
Bench:
Incline bench:
95 x 5
120 x 5
Working set: 135 6x2
Assist:
High rows: 135 3x10
Triceps push down: 100lbs 3x12
Hanging leg raises: AMRAP
Airdyne bike: 15 mins
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I took a read at this article a few weeks ago: Here
And for what’s worth, I like it. So I took a few mental notes on it. Mostly the last half. I’ve been trying to up my work capacity, which looking back at my logs, seems to slowly go up. Granted I want it to be faster, but I’m glad with the progress regardless.
The one thing I’m struggling with is rest time. When I try to cut it down to a minute or less, I can’t seem to heal up fast enough so that my form isn’t messy as hell. Longer breaks allow me to regain form. For squat at least.
As much as a I hate to say it, deadlifting isn’t going to be something I see being in a high number. My back injury will not allow it. I think the last session I had with no deficit straight from the floor really irritated my sciatic nerve, and it took an entire week for it to calm down. I’m not going to give up deadlifting. That’s crazy talk lol. But for the most part I will rarely pull from the floor.
My bench press is coming out to play again, so I’m happy about that. Hoping to see a 225 PR one of these days. As far as frequency goes, I have hit bench no less than three days a week. Otherwise it’s just gonna stagnate. Again.
The sky is the limit concerning my squat. Less 1rm testing this year, and more volume. So far so good. This next session I’m about to post made me feel good where I’m at. Never been able to move that much weight for sets of 10. Like ever lol.
As far as program selection goes, I’m going to keep it simple and just use linear progression layed out over high volume per session. Frequency will be simple. Bench 2-3x a week, squat 2x a week, deadlift 1x a week.
LOG # 406
High volume squats
Warm up:
leg press 135 2x10 single leg
135 x5
185x5
225 x10
Working set
275 3x10, 1x8 (Rep PR?)
Assist:
Front squat: 135 5x5
Hamstring curl: 40lbs AMRAP
hypers: no plate, AMRAP
Hanging leg raises: AMRAP ~60 reps total
Airdyne bike: 20 mins
Drop the weight. You can maintain solid technique with five to 10 seconds between sets but you’ll want to keep the load between 50-65 per cent of your max and generally keep the reps between one and five for around four to eight sets. Obviously the more sets, the lower the reps until the last set.
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I’m trying to make mostly everything go up though.
Uhh…let’s see if I can word this right. I’m wanting my percentages to be higher. Say my 50-60% is somewhere around 190. I’m wanting to have my new 50-60% be like 225-250. I don’t know if that falls under higher work capacity, or maybe it’s that combined with ye old linear progression? I don’t mind backing off on the weight, but I am trying to get my numbers to go in the forward direction. Concerning all that stuff up there^ . Should I still drop off more weight? Or make smaller progressive jumps?
Start light 50% if working linear progression and make 5-10 lb jumps with the same reps and sets. Progress until you get a technical breakdown. Then start over adding one rep to each set and one set and progress again. Start at 5x5, go 6x6, 7x7…etc to 10x10.
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This will take weeks and weeks, but it will keep you moving in a positive direction. When you reach the 10x10 breaking point then test for a new max.
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It’s called getting stronger. Make your 50 per cent 10 lbs higher your max needs to go up by much, much more than 10 lbs. To do that involves getting technically better and adding more muscle.
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So to answer your question properly, pick a system that makes you technically better and adds muscle.
Sessions will probably end up looking like this
Main lift - technique practice, sets and reps determined by load. Probably never more than 85% of your last true max
Supplemental - works a part of the main lift, using same or lighter load than main lift sets
Bunch of accessories - be a bodybuilder and feel the muscle.
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I’m doing a bad job of answering this.
You don’t need to make progressive jumps at all. You can use the same range of weights for a long time before testing your new max.
I would take a working max that is around 90% of your most recent max. Never go above 90% of that in training until it’s next time to test. Look at Prilepin’s chart as a guideline for your sets and reps for the main and supplemental lifts.
Don’t worry about progressing your accessories at all. Just vary the sets and reps very frequently while hammering mostly the same exercises. For back work like rows and pulldowns, do some three to four times a week. For arms focus on triceps and go once to twice a week. For quads/hand/lower back once to twice a week as well. Abs once a week.
Deload every fourth or fifth week.
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You explain it well. We grow impatient, but real growth and adding lbs to the bar without injury takes time…and is often best realized in hindsight over longer periods of time
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No everything you guys said makes sense.
I don’t want you guys to feel like I’m arguing or just blowing over all the advice. It’s solid advice, but it’s stuff I’ve been doing for a couple of years now.
Most of my logs are already formatted like this, so I definitely agree.
I haven’t tried anything like that, so That’ll be something I try out as well.
But I think it’s mostly this. But I also think I’m mostly in the dark about my 1RM since I haven’t tested it since somewhere last year. I feel like the number has changed since then, so I’d first have to estimate it, and then go back and implement all the advice you guys mentioned.
I’m not disagreeing or anything, so I don’t want you guys to think that.
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