WEDNESDAY 3/28
Crash and burn, AGAIN
as soon as I worked up in the press I knew it was not my day. Bagged it and am rethinking. Gonna punt this cycle obviously. Pity, cuz I was really having a good time with this shit.
However all is not definitely lost
Positives:
1. I discovered that I'm stronger in bench pressing than I thought. I'll put this little discovery to the test in my next loading cycle.
2. I have actually set a workload PR in the squat. 5x5 starting at 285 and going to 385 is more volume than starting at 275 and going to 385 over 4 sets. So take that, hahah!
3. I know what it feels like to accumulate fatigue. I feel fine one day and the very next day, BAM! I'm fucked...
4. I know what my limits are in total workload
5. I know now that pulling belongs with heavy squast
6. Speed squats need to go back in
7. Benching can be fun
8. I'm not that bad of a "recoverer" on mildly restricted cals
Negatives:
1. I have to start another loading cycle after slagging off the rest of this week
2. Only 7 weeks till beer fest, time to trim up
3. Need more cardio!!!
What I'm going to keep:
1. Squatting 3x a week
2. "Pendlay" rows
3. RDL from the rack
What I'm doing differently:
1. Using ladders for squat and bench. I'm calling it "using fatigue management techniques"
2. heavy pulls on the medium squat day.
3. hang power clenas once a week only, on speed squat day
4. heavy push press during unloading period only
5. Split the routine up more again
6. When going for a 5-rep PR, at least on Squats, work up in descending reps (some lighter 5's ,then 3's, 1's, then all out set of 5) so as to get a more accurate picture of a 5-rep max
So:
Sunday:
Speed PP
Ladder BP
Monday:
Squats
Bent rows
Wednesday:
Hang power clean
Speed PP
Speed squat
Thursday:
Ladder BP
Friday:
Squat
Rack pull
Bent row?
Squats:
Mondays
Week 1: 385x2x1,2,3
Week 2: 3x123
Week 3: 4x123
Week 4: 5x123
Week 5: 385x5
Week 6: 405x5
Week 7: 425x5?
Wednesdays:
10x2 reps, wave between 225 and 245
Fridays:
Week 1: 345x same reps as corresponding week on Mondays thru week 4
Week 5: 345x4x5
Week 6: 365x4x5
Week 7: 385x4x5
Dead lifting:
Week 1: 385x5x5
Week 2: 405x5x5
Week 3: 425x5x5
Week 4: 445x5x5
Week 5: 445x3x3
Week 6: 465x3x3
Week 7: 485x3x3
Push press: (twice weekly during 1-4, 5-7 repeat speed sets on one day, do the heavy shit on another)
Week 1: 225x8x2
Week 2: 230x9x2
Week 3: 235x10x2
Week 4: 240x12x2
Week 5: 255x6x2
Week 6: 275x6x2
Week 7: 295x6x2
Bench press: TBD, but laddered for sure
In summary:
weeks 1-4: loading portion. Laddered squat and bench, Caster-style speed push press. 5x5 for heavy RDL rack deads
weeks 5,6,7: quick deload and short peak, really go for a PR (5RM on sq and bench, 3x3 dead, possibly 2rm PP or 3x2 PP)
week 8: probably mostly off due to beer fest/vacation
Down the road: rest of may will probably be another loading cycle, with a true deload the week of graduation, then a short intensity block or start another loading period
Tomorrow: Diet, Energy Systems Work, Grip work, pyschology/mindset.
as soon as I worked up in the press I knew it was not my day. Bagged it and am rethinking. Gonna punt this cycle obviously. Pity, cuz I was really having a good time with this shit.
However all is not definitely lost
Positives:
1. I discovered that I'm stronger in bench pressing than I thought. I'll put this little discovery to the test in my next loading cycle.
2. I have actually set a workload PR in the squat. 5x5 starting at 285 and going to 385 is more volume than starting at 275 and going to 385 over 4 sets. So take that, hahah!
3. I know what it feels like to accumulate fatigue. I feel fine one day and the very next day, BAM! I'm fucked...
4. I know what my limits are in total workload
5. I know now that pulling belongs with heavy squast
6. Speed squats need to go back in
7. Benching can be fun
8. I'm not that bad of a "recoverer" on mildly restricted cals
Negatives:
1. I have to start another loading cycle after slagging off the rest of this week
2. Only 7 weeks till beer fest, time to trim up
3. Need more cardio!!!
What I'm going to keep:
1. Squatting 3x a week
2. "Pendlay" rows
3. RDL from the rack
What I'm doing differently:
1. Using ladders for squat and bench. I'm calling it "using fatigue management techniques"
2. heavy pulls on the medium squat day.
3. hang power clenas once a week only, on speed squat day
4. heavy push press during unloading period only
5. Split the routine up more again
6. When going for a 5-rep PR, at least on Squats, work up in descending reps (some lighter 5's ,then 3's, 1's, then all out set of 5) so as to get a more accurate picture of a 5-rep max
So:
Sunday:
Speed PP
Ladder BP
Monday:
Squats
Bent rows
Wednesday:
Hang power clean
Speed PP
Speed squat
Thursday:
Ladder BP
Friday:
Squat
Rack pull
Bent row?
Squats:
Mondays
Week 1: 385x2x1,2,3
Week 2: 3x123
Week 3: 4x123
Week 4: 5x123
Week 5: 385x5
Week 6: 405x5
Week 7: 425x5?
Wednesdays:
10x2 reps, wave between 225 and 245
Fridays:
Week 1: 345x same reps as corresponding week on Mondays thru week 4
Week 5: 345x4x5
Week 6: 365x4x5
Week 7: 385x4x5
Dead lifting:
Week 1: 385x5x5
Week 2: 405x5x5
Week 3: 425x5x5
Week 4: 445x5x5
Week 5: 445x3x3
Week 6: 465x3x3
Week 7: 485x3x3
Push press: (twice weekly during 1-4, 5-7 repeat speed sets on one day, do the heavy shit on another)
Week 1: 225x8x2
Week 2: 230x9x2
Week 3: 235x10x2
Week 4: 240x12x2
Week 5: 255x6x2
Week 6: 275x6x2
Week 7: 295x6x2
Bench press: TBD, but laddered for sure
In summary:
weeks 1-4: loading portion. Laddered squat and bench, Caster-style speed push press. 5x5 for heavy RDL rack deads
weeks 5,6,7: quick deload and short peak, really go for a PR (5RM on sq and bench, 3x3 dead, possibly 2rm PP or 3x2 PP)
week 8: probably mostly off due to beer fest/vacation
Down the road: rest of may will probably be another loading cycle, with a true deload the week of graduation, then a short intensity block or start another loading period
Tomorrow: Diet, Energy Systems Work, Grip work, pyschology/mindset.
posted by Jake at
6:09 PM
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