No doubt it will include Bulgarians sets including 11 reps or something crazy.
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11 reps? For low rep Simo?
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Precisely! Whenever Simo’s coach wants to utterly destroy him, he simply schedules sets with more than 5 reps into his program. It is quite devious.
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Ha ha given then next block is a volume block be prepared to see lots of sets with more than 5 reps !! Maybe even the odd 10!!
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Think I have spotted the problem. Mate, 10 is an EVEN number.
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The 10’s will be where he has programmed 11 and I have nothing left !!
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Thanks!
That addresses one of my underlying questions. We take our training seriously, which does yield results, but in so doing can lose some of exercise’s emotional benefits.
Very interesting! Perhaps because using the hand muscles places extra stress on the CNS, which is contrary to the resto block?
Agreed. GHRs are a game-changer for my posterior chain.
I’m glad to hear it! That’ll help with longevity and even enjoyment. Perhaps your coach will plan a little more back work for you.
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Not just In the hands but also on the back. We would usually drop squats completely in the resto block and out single leg press in instead. Training in the home gym meant we has to change it this time around.
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That makes sense - rest from spinal compression as well as holding heavy weights.
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Monday 12th October - Volume week 1
Squat
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
145 x 2 (319 lbs) RPE 8 rude awakening still ok
122.5 x 6 x 4 sets (270lbs) RPE 6, 7, 7, 7
Volume sets moved really well. Felt good to be squatting again, I am thinking I may change my mind in 2 days time when the doms show up!!
Bench SS band pull aparts
Bar x 10
70 x 5
90 x 8 x 4 sets - all RPE 8 or less
Tried to keep the rest shorter, good pump.
Bulgarians
60 x 6 x 4 sets
After the last three weeks doing these at higher reps I thought these sounded easy. When you have already done squats they are never easy. Tried to keep to short rests. Puffing hard at the end.
OH press
Bar x 10
40 x 5
60 x 1
67.5 x 1 - RPE 8 wasn’t fast tonight
60 x 5 x 3 sets RPE 6, 7, 7
Tried a slightly wider grip tonight. Moved ok.
It felt good to be back doing squats and bench again. It’s felt pretty good and everything moved nicely today. I am guessing I will feel It tomorrow though.
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First week back off a deload, pivot or restoration block most of the time u don’t feel so hot. If end of last block u were doing great is pretty annoying because u wanna continue with the momentum. Best case u feel alright first week back and good news is training will quickly pick up again.
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Yep you are spot on mate. First week everything feels a little clunky but it improves quickly. This next block is volume so reps are up a little and weights a little less. This will make it a little easier to get back into it.
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Sounds like volume PRs galore to me
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This new block is going to have a little more volume, so I will call it a volume block.
The basic layout of the week hasn’t really changed a great deal. I am still squatting and benching 3 days a week and deadlifting 1 day.
Squat Will have:
A heavy day (work up to a heavy-ish double and then back off sets at 6 reps)
A light day - lighter weights but more volume with sets at 8 reps.
A variation day which will be front squats. ( I have been getting a good training effect from these so keeping them for maximum gainz!)
Bench will be:
A light day - lighter weights but more volume with sets at 8 reps.
A heavy day work up to a heavy single and then back off sets at 5 reps)
A technique day - this block is will be tempo pause bench - 4 sec down, 2 sec pause.
I will be adding dips to this block as an accessory and also some extra hammies work with either GHR or Leg curls.
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I want to like this post, but front squats.
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Lol tell me about it. I think the coach only left them in because he knows I don’t like them. I think he is testing me !
Is he at least allowing you to use straps or whatever to save your wrists?
Yer sure mate. He doesn’t dictate I use a front rack position, I can use cross grip or straps if I choose. It’s my stubbornness that makes me keep trying front rack.
Sometimes it kills my wrists, sometimes it doesn’t, I couldn’t tell you what the difference is unfortunately.
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I should probably do this.
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