This is where I think you are wrong. Following a specific program with consistency and hitting all the reps required at the prescribed % is extraordinary and will lead to gains. Good job.
Also, I’m almost tempted to identify as kiwi every world cup cycle. The Wallabies are a source of great disappointment to me. They’re like a powerlfiter who won tons of big meets 20 years go squatting 800 pounds and hasn’t figured out that to win now needs 1000 pounds, despite seeing this on a regular basis.
Now you are in peaking phase I would consider a little longer rest and maybe reduced other work if you want to get the best out of it. Those weights and reps shouldn’t have felt too heavy for you given where your previous maxes were at. Try and make time for the session so you don’t need to rush it.
Yeah I know, but there’s all sorts things happening around me, meaning there are more important things.
And I’m still doing a lot of work so I thing fatigue is part of it. In the final two weeks the work is reduced.
The heavy part, I think is a combination of a lot of things and the fact that those weights are heavy for me, it’s around 85 - 90% of my max, there are some warm up sets, I’m working quite long hours, badminton.
A lot of guinness saturday on the freaking rugby game, congrats btw.
But all that said I was quite happy with the speed I moved the bar, no grinding reps at all.
You have to remember that guys like Mort and me probably won’t peak like a competitor. I can understand why he’s still supersetting stuff. He’s working towards his peak weights with his program. If he dropped the supersets then it would change the program. He wants to hit PRs but he also wants to maintain his conditioning and performance.
Yes there’s not supersets in the program. I did however ask/tell the coach what I was doing and got the green lights from him.
In another couple of weeks I’ll drop even more SS and assistance and for the final 2 weeks no SS or assistance at all… or at least nothing in my eyes.
To give you an idea of the supersets I’ll give you a walk through last session:
Squat and ab wheel is done like this:
Squat 20 kg x 5-10 reps SS 11 ab wheel 60 sec rest or less
50 x 5 SS 11 ab wheel 60 sec rest or less warm up sets outside program
60 x 5 SS 11 ab wheel 60-80 sec rest first set of program
80 x 4 SS 10 ab wheel 60 - 80 sec rest
90 x 3 no SS 90 sec rest
100 3 doubles about 2 minutes rest between
Then bench SS with BB rows BB row before bench
20 x 10 SS with BB row 55 kg x 10 Rest less than 60 sec
55 x 5 SS BB row 55 x 10 rest less than 60 sec first set of program
60 x 4 SS BB row 55 x 10 60 sec rest last SS
67 x 4 60 sec rest
75 x 3 90 sec rest
80 x 2 90 sec rest
85 2 doubles 2 minute rest
DL No SS
70/5 - 105/5 - 117/4 - 130/3 - 140 2 doubles
Then the kroc row
last DB biceps curl.
The Supersetted exercise is just assistance and could have been done with more weight or more reps.It’s kind of a warm up and getting ab work done first, means I’m getting it done. When I’m about to finish I would skip it a lot.
@cstan097 the peak is 8 weeks and the build up was 8 weeks.
When I’ve done it I will re evaluate and then probably do 2 phases of the build up with a mini peak of maybe 3 - 4 weeks were I’ll end up doing a couple of singles with something like 90 - 95 % of my previous 1RM. BUT I haven’t made my evaluation yet.
and it was, DL wasn’t as fast as the others, but it was absolutely no grinding.
Hey @mortdk I am pretty sure we covered it before but I am getting old and forgetful. Are the warm up sets and reps and weight programmed or are you choosing to do that many sets.
Also do you find all those ab roll outs impact your bracing ability. I know if I did that many leading up to heavy squats my mid section would be giving up and going home:stuck_out_tongue_winking_eye:
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