finished up this week setting maxes and training maxes for the upcoming programming
Main lifts:
Front Squat: 1RM is 100kg, TM is 85kg
Bench Press: 1RM is 90kg, TM is 80kg
RDL: 1RM is 135kg, TM is 120kg
Incline Bench Press: 1RM is 70kg, TM is 62.5kg
Supplemental Lifts (for BBB sets)
Zercher Squat: 5RM and TM is 80kg
BTN Press: 5RM and TM is 40kg
Larsen Press: 5RM and TM is 75kg
I think you need a few more strength blocks lel jk
No I definitely do need to get stronger. Iām weak as piss and frankly I donāt know why. I eat a lot, train consistently and (I think) intelligently. I have a feeling Iām not strong because Iām too skinny, and maybe I bitch out my working sets (I definitely donāt feel like I do, though)
Hard to say. Some people just arenāt genetically suited to strength. Dems a minority though. Ur pretty thicc so doubt itās for lack of bodyweight.
Ima scroll thru like half ur log be right back. Nvm TLDR.
Is a bit of a big list but how about in terms of JTSā principles u can over or under apply em. I reckon the first four most important. If they on point-ish then u make gains. If one is off no gains.
Specificity
Overload
SRA
Fatigue Management including Periodization
I donāt have a good idea ur overall training plan, how recovered u r on average. Um a while back u ran Westside /ME which is meh regardless of what Louie says. Depends how u run it but can easily violate these principles.
Last few weeks Iām seeing a lot of sprints and supersets with explosive movements. Developing multiple qualities at once is tough to pull off. Certainly interference effects going adaptions wise and both generate fatigue. Thing is all this fatigue adds up. Usually u get a lot of stimulus bang for your buck for the accumulated fatigue but from but your stimulus is split between two but the fatigue from both adds up and interferes with ur ability too make train hard enough to get overload
Other things be like:
Variation
Phase Potentiation
Nutrition
Recovery Tings
Volume
Frequency
Intensity
Yep. In hindsight I made zero progress. Wish I didnāt buy into Wenningās bullshit.
True, most of my training now is based of training for sprinters etc, so hopefully it works out?
The interesting part is I rarely actually feel fatigued. Mood is okay, energy is generally high and desire to train is always there.
Still a good point. I know Iāve got to swallow the pill that training this way will not let me maximise my strength, but im okay with that. I just want to actually make progress again which I havenāt for a long, long time.
I have a feeling these two might be letting me down. Iām upping volume on the next cycle through so hopefully it will work out
Thatāsa what block periodisation is for. Sure freak athletes can make gains running YOLO Westside and get more explosive while getting stronger but that aināt most people.
Principle of individual differences is the one I forgot
Volume might work for u might not. Crushes plenty I of peeps. Lemme dig up this flowchart for u.
Cheers for the resources mate
Isa KISS. Just comes down to doing the simple things right, reassessing and making tweaks to stay in the pocket
Didnāt see this the first time around. Think thereās a misconception here. The better indicator of fatigue is how ur performance is at any given time. Isa the best indicator of specific fatigue. I could feel like killing me self but still go in and perform at a high level then fatigue is low. Ur readiness to lift doesnāt lie but how u feel can be misleading
I think you may also be a victim of your own intelligence as well right?
I donāt mean that as an insult by any means but your log has always been quite analytical. Sometimes youāve just gotta stop thinking and just do work
Youāll get there boss
Yeah great point. Iāve definitely been pushing the needle a bit with the heavy stuff. This deloadish week has been nice
No offence taken and I appreciate the input. Iāve been doing an unofficial āmentorshipā with a PL coach here in Brissy and he says the same thing. I definitely do need to keep my head down and work
Ye if u canāt go in a get a decent stimulus every sesh 2x a week for each lift minimum than youāre overdoing it overall. As u get stronger might have some undulation in there like Heavy - Medium alternating
Monday 24th of August
5ās Week, Eccentric Phase: Day 1
Warm-Up:
Change-of-Direction Training
5-0-1-0 Front Squat / Box Jump
Right off the bat, 2 jumps after each set is too much, learnt my lesson for inclines and switched to sets of 3 after warm ups only.
5-0-1-0 Incline Bench Press / Falling med ball throw
Unfortunately, accidentally calculated off my 1RM, not TM, so my top set basically ended up being a joker.
BTN Press / Chin-Up
Okay 50% felt way too light, nonetheless Iāll stick with the plan of 50-55-60% for this cycle. I could have easily handled FSL percentages (65-70-75%)
Copenhagen Plank
High Pull Medley w empty EZ bar
Juicy trap and delt pump there
Iāma follow on closer this block and see if I can provide non productive criticisms AKA insults and roasts.
If the goal is still hypertrophy this block (IIRC?) then power stuff will interfere even more methinks. Like if you wanna develop two capacities at once strength - hypertrophy goes nice. Power - hypertrophy is more inefficient not that it canāt be done.
Maybe maintaining or developing power qualities will come at the cost of little hypertrophy/strength gains. Super setting with power stuff probably interfering with ur ability to accumulate volume too.
Hahah I appreciate it
The goal isnāt to develop power, simply maintain where itās at. Hence volume is very low. On a larger scale, the plan is to focus on hypertrophy for the next ~3 months, then strength for ~2-3 months, then speed and power after that. However, Iāll still be practising heavy efforts, speed and power work consistently to make āeasy gainsā and so I donāt lose adaptations.
Yeah, I realised that as soon as I finished the squats, moving forward it will only be on warm-up sets. For what itās worth, this is a pretty common layout when improving speed/power is important, called contrast training
One of the best ways Iāve maintained āpowerā during long winded hypertrophy phases has been a good balance of extensive and intensive plyoās as well as shock/depth landings or jumps before main lifts.
Ex: 6 rounds of: Unilateral balance into a bilateral landing or into a broad/vertical jump.
Yeah nice. I totally understand how that would have worked great. Iām hoping Iāll get a similar effect from the sprint and agility work before lifting. The jumps and throws are just there to keep the skill and mayyyybe a bit of PAP
Ever thought of doing what Jim reccomends and just doing 5-15 throws/jumps total BEFORE the main work, as part of warm up process?
Yeah I used to, but I do also find this a bit more practical. I do my warm-ups at the rugby field next to gym, do my sprints, and then start lifting while Iām still warm. I usually superset my warm-up sets with any mobility/activation work I need.
Wednesday 26th of August
5ās Week, Eccentric Phase: Day 2
Warm-Up
Sprints
5-0-1-0 RDL / Reverse Med Ball Toss
Dips:
DB Bent-Over Row
