Okay, I’ve got it now. I’ll try the SVR protocol. So I’ll get the rep grinding, volume, and intensity. This should spare my joints and prevent boredom.
Week 1: 3’s, work up to RPE 9 on last 3 work set
Week 2: 5’s RPE 8, pyramid
Week 3: 5/3/1 RPE 8, work up in singles RPE 8-10 depending on feel
Sunday
Deadlift
325x3
375x3
415x7 RPE 8.5-9, couldn’t tell if it was one or 2 in the tank… now that I think of it, this should make me good for 530-545 by the exrx rep max calculator and those are usually low for DL
RDL
225x3x8
Strict BB Row
135x3x8
Pallof Presses
3x15 per side
Barely Pause Bench
185x3
215x3
245x7 RPE 8.5 2 in the tank
CGBP
185x8
185x6
165x8
DB Shoulder Press
Dammit, my upper back/shoulder health session from Wednesday didn’t take.
Chins
worked up to 45lbx6 for a ME
Face Pulls
Curls
Rope Tri Push down/out
db cuban presses
Friday
–Squat–
Tried them out with chucks, felt better but a little different, I have to sit down more and focus more on rebounding off my knees but GMing the weight was minimized and my SI felt real good. Also used a false grip which does make it a little harder to set my lats but much easier on my shoulder so worth it.
CAT Sets
285x8x2 30-45s rest
Main Work Set
345x7 RPE 8
ATG Front Squat
135x4x6
GM
135x3x8
Pallof Presses
50x3x14 per side
Sunday:
–Deadlift–
CAT Pulls complete reset between reps
325x5x2
Main Work Set touch and go
395x8 RPE 8
RDL
225x3x10
BB Row
135x2x10
135x8
Decline Bench Crunches
3x15
Good work man. Strong deadlifts for sure.
Thanks! I really wanna hit 585 by the end of this year.
Tuesday
–Barely Pause Bench–
CAT Sets
190x7x3
Main Work Set
230x8 2-3 in the tank
CGBP
135x3x8
One Arm DB BP
35x3x10
Thursday:
back, shoulders, and arms like a bb plus some RC stuff
Friday
–Squat–
Normal Work Sets
305x5
345x3
390x2 RPE 8
Singles
410x1 2 in the tank
435xmiss got too far forward
435xmiss it was better, i just wasn’t strong enough this day, very surprised, I hadn’t thought I did that much work prior, ehh you win some you lose some. I missed it as soon as I finished getting rebound out of the hole. My upper back, hams and anterior core is fine, it mostly seemed hips, quads, and low-back. I’ll be doing Oly’s instead of fronts.
Oly BS
185x3x8
Wide HB GM
135x3x8
Pallof Presses
Scratch 5/3/1
I’ll still do the 3 week wave, but I’ll ramp up to a heavy 5, 3, and 1. Afterwards I’ll do Prilepin’s table at the lower end at 60, 70, and 80 percent respectively. Even a few less reps for DL.
Sunday
Deadlift
455x1 RPE 8
495x1 RPE 9
525x1 RPE 9.5, there was more weight in there but not another rep
I need stronger hips
405x4x2 tried to make it CAT work, but after the previous work I just couldn’t make it move fast, still good work
Candito SLDL
225x3x6
Pendlay Row
135x3x8
incline crunches
Tuesday
Short Pause Bench
255x1 RPE 7.5
275x1 RPE 8.5
295x1 RPE 9.5
Banded Speed Bench
135x6x3
CGBP
185x3x6
1-Arm DB Press
25x18
25x15
Since my job is an office job now and I’m not constantly power walking while pushing a loaded cart and lifting large sacks of potatoes and boxes of onions I’m going to do this whole body and do smaller workouts for work capacity and to fit what I couldn’t get in the main workouts to boost my metabolism and because of time restraints. 12 hour shifts don’t give you a whole lot of time haha.
Instead of blocks, I’ll try 3 week waves.
—Friday—
Squat:
Ramp up to a heavy 5,3, or 1 like I’m taking 3 attempts up to a RPE 8-9.5 (a few reps in the tank to close to a 1RM)
Bench Supplement
3 sets of 10,8, or 6
Deadlift Supplement 1 (very close variant off the floor)
4-8 sets of 3
—Sunday—
Deadlift:
ramp like the squat
Dynamic Bench:
around 60 percent free weight, chains, and bands
Squat Supplement:
3x6-10 manta ray deep squats
—Tuesday—
Bench:
Ramp
DL Supp:
I’m thinking sumo’s for reps
—Wednesday—
Squat Supp:
Oly Squats with manta ray
BB Row
Accessories I can try to squeeze in on off days or at the end of main training sessions: (don’t take more than 20 or so minutes in mini wo’s)
chins
lateral Raises
curls
triceps ext’s
more lateral raises
cuban presses
potato sack DL with DB
goblet squat
1l sldl
ab work
Squat:
315x5 RPE 8
355x5 RPE 8.5
375x4 RPE 9.5 not another rep, but maybe 5-10 more lbs in there
CGBP
185x10 RPE 9
165x8 RPE 8.5
135x8 RPE 8.5
Pause @ Mid-Shin Pulls (mostly just emphasizing speed and good form)
225x3x5
I’ll try going up in weight when I start getting comfortable with these
I really need to work on my quads and hips, I was starting to do a rounded back GM on those squats.
Sunday
Deadlift:
365x5 RPE 7.5
395x5 RPE 8 it was so slow and off I just decided to skip my next attempt
CAT Bench
185x8x3 30s rest
stopped when the weight started getting slower, elbows were getting kind of achy too
Oly Manta Ray Squat
165x3x10
Okay, it’s time to admit it. I can’t go heavy or even hard on the main lifts week in and week out. I have to rotate lifts to be able to push them or I get overuse niggles and even hurts. So it’s back to Modified Concurrent Training. I’ll try waves out instead of blocks on ME, RE, and DE. Really it won’t even be DE it’ll be CAT following Prelipin’s table without accommodating resistance except to work around any issues. Choose joint friendly movements for ME.
–This 3 Week Wave–
Squat:
ME- High Bar Narrow Stance, shut it down when it GMs bad 5, 3, 1 Wave to a 8-9.5 RPE
CAT- Prilepin’s Table .65, .75, .85 wave; low-mid range depending on feel and if really good a 5, 3, or 1 at 8RPE
RE- Oly style Manta Ray Squat
Bench:
ME- Paused 2-Board
CAT- like squat
RE- CGBP
Deadlift:
ME- Sumo
CAT- like bench or squat but less weight
RE- paused DL
The Schedule:
Friday:
ME Squat, RE Bench, CAT Pull
Sunday:
ME Dead, CAT Bench, RE Squat
Monday or Tuesday:
ME Bench, RE Pull
Tuesday, or Wednesday:
CAT Squat, BB Row