According calculator, I should loaded 28,5 kg on bar, that is not a possible at our gym and didnt want lift 27,5 kg again, so I loaded 30 kg on overhead press. No problem with press, but suplemental work took more than 20 minutes, because I wanted to do more chinups than previous week.
That was last training on BBS template. Did 2 leader cycles, next week will be deload and will try to find next TM. Then I will choose next anchor cycle. Opened the book in the evening, there is option to do 2 anchor cycles after finishing BBS, but it would be not possible, supervisor accepted my 2 week vacation at work. My GF would like to go somewhere for 10 days, so I will focus on BW stuff (hope she finds destination with some pullups and dips bar in the surrounding).
04.08.2024
Running 9 km
Time: 52 minutes
Nice and steady running, when the temperature was high enough, so I could ran without T-shirt to absorb some vitamin D.
I was thinking about joker + fsl, PR + fsl or widowmaker. But I am willing to hear any suggestion, what follow next…
I am now a little confused. I always went deload week prior to anchor template. I was just follow the instructions according to the book ( dont remember page number):
After leader cycle : 7 th week deload
After anchor cycle: 7 th week TM test
But I can jump straight to the anchor template…
I have only blue tiny one resistance band. Could invest in wider resistance band ( black / red) with higher resistance.
All pretty solid options, I opted for PR + Widowmaker but any of those should be awesome.
Yeah sorry I probably didn’t fully get the jist of what you were saying, I thought you were suggesting that you would be looking to do a TM test prior to starting the anchor. Happy to be wrong!
I personally don’t do a TM test after the anchor for the simple reason that I use my results during the anchor to inform my decision making on increasing the TM. I put a formula in my workout log spreadsheet to tell me if my estimated 1RM based off the anchor result matches or is greater than my TM’s estimated 1RM. If it is then I increase, if not then I don’t or will even decrease the TM if appropriate.
I am looking on the page 23 now and in the bottom of page are information, that between every Leader and Anchor do 7th week deload + prior to starting new programming do 7 th week TM test or 7 th week PR test.
Also on the page 23 you can find, that 7 th week deload is for those that they need break and know their TM is correct. According to this sentence, if you want you can deload and if you dont have that deload, you can jump the anchor. You should be stronger after 2 cycles of leader, so you should be ready to add weight on your TM.
Also I would like to add, that I am carefull to add weight on the bar, because It takes some time to get stronger. When my technique is not optimal or my reps gets slower, I rather keep same TM for next cycles. Since I added calories on daily basis, I hope it will helps to achieve my goals.
I dont use 1 RM for TM, but always try to use 5 strong reps to define my new TM ( 85 %).
I would like to ask you, do you I should add static hold to my training ? I mean when I bench or squat, just load the bar more than my TM number, hold for 10 seconds, rerack the bar and unloaded the bar. Could this method prepare my body for heavier load in future?
That’s my take on it as well, the results from your anchor will tell you if your TM is correct so I very rarely do the 7WP test protocol.
Same
It’s not something I’ve ever tried myself personally, I had a rugby coach a few years ago who used to do it for squats at the end of every squat workout and used to swear by the method. If you want to prepare for heavier loads you may be well served by doing some joker sets. I think there are a couple of leaders that include jokers.
Trap bar deadlift
5 x 79 kg, 5 x 89 kg, 18 x 102 kg, 20 x 79 kg
Face pulls 1 x 50
Triceps pushdowns 2 x 20
Hyperextensions 2 x 10 with 10 kg plate behind head, then I put the plate away do another BW hyperextensions 2 x 15
Caloric intake: uknown
I ate breakfast and lunch like other days, but I went out and meet friends after some time, also had 4 beers and eating out. Get home around 11 p.m. and slept on couch till 8 a.m., when my doggo woke me up
10.09.2024 week 1 day 4
Overhead press
5 x 25 kg, 5 x 30 kg, 14 x 32,5 kg, 18 x 25 kg
Neutral grip pullups 15, 10, 8, 7
DB rows 3 x 8 with 31 kg
Triceps pushdowns 1 x 20, 1 x 25 supersetted with EZ curls 2 x 30
Running at 1 p.m., temperature was about 32 degree celsius.
12.08.2024
Walking 8 km total
13.08.2024 week 2 day 1
Back squat
3 x 52,5 kg, 3 x 60 kg, 15 x 67,5 kg, 20 x 52,5 kg
Cable face pulls 1 x 50
Triceps pushdowns 2 x 20
Hyperextensions 3 x 12 with 10 kg plate behind my neck
Hanging leg raises 20, 15, 10
Last 5 reps on squats were not with perfect technique, but I think, it was not so bad as previous attempts in the past with lower weights. When I get on 10 th rep, I told myself, man just get 5 more reps, they are closer than you think.
On hyperextensions I tried to make a pause for a second at the top, last set was done without pause.
