Really worth it huh? I should probably work on it, because I don’t like cross grip much.
All this speculation led me to think about the way my cycles are laid out for next year from January to nationals in July. I think it may benefit me to start using the leader and anchor approach. As I get stronger, the PR sets weekly are going to start pushing my recovery a bit (especially for squats).
If I go three cycles of leader and two of anchor, that leaves me two cycles to get a feel for heavy weights.
Leader
02/01-29/01
30/01-26/02
27/02-26/03
Anchor
27/03-23/04
24/04-21/05
Peaking
22/05-18/06
19/06-16/07
Meet week
17/07-23/07
I’m thinking leader would be 5s Pro with FSL across the board (I’d probably reset my TM for all the lifts a bit here just to be safe). I’d use SGDL for FSL for dead and front squat for squats, possibly DB bench for bench. FSL would be 5x5-8, except for DL where I’d use 3x5 because I’m not stupid. This would be the time to play with assistance and start using a total reps approach.
For anchor I’d reintroduce PR sets, and jokers if I felt good. FSL I’d drop to 3x5-8, probably drop FSL for DL completely since I’d be hitting rep PRs. For squats I’d either keep front squats for FSL or just use comp stance. I’d probably keep assistance similar to leader but with a bit less volume.
For the peaking phase I’d drop PR sets, hit jokers and add wraps for squat. For DL I’d go back to my current 351 setup with SGDL every second week. I’d keep FSL but do 3x3 paused bench and squat. Assistance would drop a fair bit in the second cycle.
Somewhere in there I’ll probably need to re-qualify at 198 lbs. I’ll need to set a 1275 lbs total, which shouldn’t be an issue. I’ll find a convenient meet and do it without peaking or taking time out. I’d need 500/286/500 which I should be able to manage.
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Pre bed note: I’ll definitely need to reset my TMs when I go into that leader/anchor/peak run-up to nationals. I’ll also want to have no stalls and resets during it, which means no resets over seven cycles. Not a tall order as such, but not a given.
I’m thinking that I’ll go with 85% TMs across the board, and just base them on my current actual maxes. That would mean:
Squat at 462 lbs
Bench at 258 lbs
DL at 506 lbs
Press at 170 lbs
That’s a hit to the ego, but I also think a safe bet.
Front squat and SGDL I wouldn’t reset from where they are now and just let them keep moving up.
The big advantage with such low TMs is that during the leader I’ll have ample gas left to hammer assistance and really let my body recover. Not to mention doing 5s Pro means I’ll never be doing under five reps. Come cycle four, the start of anchor, all the TMs would be back up and I’d be refreshed and ready to go after rep PRs and joker sets.
I’m getting excited for January. This is beginning to come together very well. It feels right.
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Just about set out next year’s programming to GPC nationals. All I’ve got to do is set the heavy singles for the final two peaking cycles and tweak assistance.
I’m happy with total reps for leader, anchor I’m still debating and for peaking I’m not sure.
I’m considering using mostly bodyweight assistance for peaking, while for the anchor I might go back to the relatively low volume of assistance compared to total reps I’m currently doing.
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Had a quiet minute at work and I think I’ve set up the assistance as I want. It’s assistance, so I’m not going to spend too much time on planning it. As it is, it’s there, it reduces in volume towards peaking and is based on what I know works. Job done.
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Deload week
Currently on day eight of 11 at work, yesterday and today were rough AF. Got to the gym and junked half the planned work and decided to just have fun and test out a couple of things. Turned out to be a good idea
Today’s training
Agile 8
Front squat
Worked up to a comfortable 363 lbs for a 55 lbs PR. Tried 385 and fell forward. Two chest to bars between first five sets. Pleased with both
https://www.instagram.com/p/BMQh0j7h_eG/
On that note, I realised why front squat isn’t a main lift for me: there’s no fear factor. I need to be a bit scared of what the lift can do to me.
Decided to try the total reps assistance idea.
50 rear foot elevated split squats per leg with 50 lbs in each hand: 12, 12, 14, 12
Decimated my grip and fronts of my legs.
100 bodyweight 45 degree back extensions: 40, 40, 40
This will be my new squat day assistance template until further notice.
15 minutes incline treadmill walk: 15 degrees, 4 km/h
Had fun. Learned stuff. Good session.
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Yesterday’s training
Agile 8 plus shoulders
DB bench
20 pull aparts with rotation between first three sets
5x60 lbs, under 6 RPE
5x70 lbs, under 6 RPE
5x85 lbs, under 6 RPE
16x60 lbs, 8 RPE
Z presses
Worked up to 5x110 lbs, 8 RPE
https://www.instagram.com/p/BMS7xoZBfEI/
10 TRX fatman pull-ups between the first three sets
Dips
50 total reps: 15, 10, 10, 10, 5
Started working up for Kroc rows between set. Fifteen dips was easy enough, had maybe three or four left.
Kroc rows
100 lbs, 20 per hand - when I last did Kroc rows six or more months ago getting 20 reps was a big deal. Now it’s something I can do relatively comfortably
Balance to 50 reps with 80 lbs
16 per hand, 14 per hand
Trap bar shrugs
50 total reps with 220 lbs: 25, 20, 20, 20, 15 - thought my ears might explode
Incline treadmill walk
10 minutes at 15 degrees/4 km/h wearing 44 lbs chain
Good session.
I’m really pleased I tested the total reps idea for assistance. It’s great, it’ll get me doing what I can actually do for reps instead of limiting myself to arbitrary numbers per set. Plus, I’ll just go by movement (bench variation, single leg, etc) so I’ll do whatever exercise feels right on the day except for dips and Kroc rows (because they’re awesome).
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Hey, found an old pic, pretty sure I was 215 and around 23%. Thought it might give you an idea of where I was, close to where you are now in terms of weight and BF, but no where near where you are as far as strength. I will post a current pic after.
So that’s 215@23% or so.
This is 190@14%
So, remember, I think you have a lot more muscle in your LBM than I, but I thought it might give you an idea of where you’re going.
EDIT: The after pic is in the mirror which is why my tattoo is on a different arm, and, I had the old one covered up, so that’s why the tats look different.
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@The_Myth thanks heaps. I think I’m smack bang between the two. Weighed myself on waking, 208.3 lbs. I’d say that means I’m down to around 210 lbs, from 213 about three or so weeks ago. I doubt that’s lost water weight either, because I’m sitting on 250-290 grams of carbs daily.
FWIW, I do not think these are any where near comparable to what you can see. I think you look a lot better at 22%, and expect you will look pretty ripped at 15%.
I hadn’t seen the first pic in a while, so it was a good reminder. You are light years ahead of where I was, and, while I think I looked okay in the after pic from August, I expect you will be much larger at the same bodyfat when you get there.
Looking forward to taking the journey with you.
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We shall see. It’s good to have you along for the ride. Second pair of eyes and all that, not to mention the moral support.
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I’m learning many things this week.
Trampolining results in debilitating DOMS and tightness, for example. Took the little one trampolining and had a very few goes myself and now everything hurts.
Or that could be the gastro/food poisoning I’m currently enjoying. Not as bad as some I’ve had though, because no chills and no uncontrollable shakes and I’m starting to feel slightly better.
Sipping on dextrose, BCAAs and creatine right now.
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I don’t know how non-Australians recover from food poisoning. Toast and Vegemite is the be all and end all of upset stomach friendly food.
Talk about night and day. Migraine is gone, nausea is gone, stiffness almost gone (that’s thanks to deep tissue massage from my fiancee).
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Glad you’re feeling better.
I got Montezuma’s revenge in Mexico on my honeymoon 10 years ago. I won’t go into too much detail, but it took me 2 months to fully recover, along with many dr visits. Food poisioning can be debilitating!
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Glad your feelin better mate!
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Talk about bad timing!
Hey, I could have warned you about the tramp, had several similar experiences. It seems so benign, but is so pernicious.
It may have been rhabdomyolysis and not food poisoning - the symptoms are similar. Trampolines are just evil.
Never had Vegemite, probably never will. I think it’s a cultural thing. My go to for anything stomach related is Lipton Noodle soup followed shortly thereafter by a binge at Taco Bell. Do you have Taco Bells in OZ. Is it Kangaroo, lol, cause here, we think it might be the neighborhood cats. . . but I love it.
Glad you are feeling better.
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Surely not?! Don’t you have to do a ridiculous amount of strenuous effort to get that?
Still got the ghost of a migraine kicking around but I’ll lick it tonight.
We don’t have Taco Bell that I know of, but it’d be cat for sure if we did. Kangaroo is either considered road kill or a delicacy, not much in between. It’s good meat if cooked properly.
Cycle 9
Week 1 - 5s
Well, I’m drained. I might not have lost weight during my pukathon but I sure as hell must have lost a shit ton of muscle glycogen. Should’ve seen that coming, I even noticed my pecs and shoulders were kind of flat this morning.
First half of training was interspersed with much belching. Gut is still irritated so whenever I eat or drink I get balloon loads of gas within about a minute.
On the plus side, my left shoulder feels about 99% normal again.
Today’s training
Agile 8 plus shoulders
Press
25 pull aparts with rotation between first three warm-up sets
5x121 lbs, under 6 RPE
5x137 lbs, 6-7 RPE
5x154 lbs, 7-8 RPE - decided to cap it at five after my second working set. This was the point I realised something was seriously off. Everything was working fine, there just wasn’t the gas to do much.
5x8x121 lbs, 7 through to 8 RPE - these actually felt OK, surprisingly
30x121 lbs calf raises between sets
DB bench press 50 total reps at 60 lbs because 75 lbs seemed like a bad idea: 15, 10, 10, 15
DB chest supported rows 50 total reps at 50 lbs because again, drained: 15, 15, 10, 10
Actually lay back and closed my eyes between sets here. Felt fucking horrible.
Got a pack of soft jellies on the way home. Hopefully that’ll get my glycogen back up for DL tomorrow.