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  • Snickch
    replied
    Pivot week: Just higher rep stuff. I'll avoid barbells for a couple days. Old injuries and mental side are bothering me a bit.


    Next developmental cycle:

    1) Squat [email protected] 6x4x75%
    Comp. bench [email protected]
    2s pause bench [email protected] [email protected] [email protected] -5% x3

    2) Deadlift [email protected] 5x4x75%
    High Pin Bench ([email protected] [email protected] [email protected]
    TnG Bench 2x7 @ 7

    3) Pin squat [email protected] [email protected] [email protected] -5% 2x4
    CGBP [email protected] [email protected] [email protected] -5% x6

    some upper back stuff if energy.

    Rest week and a mock meet after the cycle (before holidays). If I reach the 600kg total, I'm happy. Even though it would not be in a official meet. I've done 3 meets now, so I have a idea how it would work out.
    Last edited by Snickch; 11-21-2021, 10:53 AM.

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  • Snickch
    replied
    Time:
    4 weeks, 3 weeks of volume, 1 week taper

    Progress:
    Start, peak, end
    Comp Squat 199.6 kgs 217.7 kgs 217.7 kgs
    Comp Bench 120.1 kgs 122.4 kgs 122.4 kgs .
    Comp Deadlift 227.8 kgs 236.4 kg 236.4 kgs
    Uneven cycle. Mostly building my strength back after the Meet.


    Perceived Fatigue:
    Pretty high fatigue. Specially in the bench. Also had big motivation problems during this cycle. Might be the thought about taking pause from PL.


    Weight:
    I have not calculated my kcals for this cycle. Nor tracked my weight closely. It has been about the same through the block.

    GPP:
    Did a lot of face pulls and upper back stuff. Felt good.


    Other:

    This was alright block, prepared me to peak my strength in the next one.

    Pivot:
    Easy pivot week now. Very unspecific stuff for high reps. Going to start the development cycle after 7 days. That might be last PL focused strength cycle for a while. I have other plans for next year.

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  • Snickch
    replied
    So got back to training yesterday. It felt terrible, which was not surprising.

    This cycle is not full pivot, but not full strength either. Lower RPEs and intensities, while keeping the exercises pretty specific.

    Workout 1
    a)Comp. squat [email protected] [email protected] [email protected]8
    down sets: 2x8x65%

    b) Comp. bench [email protected] [email protected] [email protected]
    down sets: -5% 1x6

    ab work for 5-10 mins


    Workout 2

    a) Floor press [email protected] [email protected] [email protected]
    down sets: 2x6x70%

    b) Comp. deadlift [email protected] [email protected] [email protected]
    down sets: deficit deadlift 2x8x65%

    Shoulder work for 5 mins


    Workout 3

    a) High bar squat [email protected] [email protected] [email protected]
    Down sets: -5% 1x7

    b) CGBP [email protected] [email protected] [email protected]
    Down sets: -5% 1x7

    Upper back work for 10 mins.

    "Long" term plan is to reach the 600kg total, which is very close now. I'm aiming to hit it in January, either in a official meet or in a mock meet. After that I'll move towards more general strength goals (I have some plans, but I'll get back to them later).

    Leave a comment:


  • Snickch
    replied
    Upper body pump stuff

    Fat man rows myo reps
    BW push ups myo reps

    Curls rest pause set
    Lateral raises rest pause set


    Back to training next week.

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  • Snickch
    replied
    1600m run @ 7 min.

    Just testing my cardiovascular state. Its better than I feared.

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  • Snickch
    replied
    After a years break I managed to get in to a meet.I was quite nervous at first and not everything went 100% smoothly. Managed to pull a great meet nonetheless.


    Squat
    200kg - easy opener.
    210kg - easy, but fucked up the commands. No lift.
    215kg - did not want to risk it after the second try, had at least 5kg more in me.

    Bench
    115kg - had too short time for warm ups and went immediately after 1x105 to do this. It was hard, but I got it.
    120kg - went better than the 115.
    122,5kg - A very fucking hard. RPE 11/10. But got it with twp whites.

    DL
    220kg - easy opener.
    235kg - Solid. Maybe RPE 9.
    245kg - Hard, bar moved a little too far from my chins. Got it though. Three Whites.

    So
    215kg/474lbs
    122,5kg/270lbs
    245kg/540lbs

    Total 582,5kg/1284lbs
    BW 109,4kg/241lbs



    I was happy with this. Not sure what I’ll do next. I’m resti g for a couple days and start a pivot cycle.

    Leave a comment:


  • Snickch
    replied
    Meet prep

    Priority 1 workout

    Comp. squat [email protected], 5x4x75%

    Comp. bench [email protected]*

    2s pause bench [email protected] [email protected] [email protected] -5%x3*

    upper back (if time)

    *only 5x4x75% comp bench on week 2.


    Priority 2 workout

    TnG Bench [email protected] [email protected] [email protected] -5%x5

    Comp. DL [email protected] 5x3x75%

    Bulgarians (if time)



    Priority 3 workout

    Pin squat [email protected] [email protected] [email protected] -5%x4

    Incline Bench [email protected] [email protected] [email protected] -5%x6

    Deficit DL [email protected] [email protected] [email protected]

    Shoulder work (if time)
    Last edited by Snickch; 09-21-2021, 08:27 AM.

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  • Snickch
    replied
    PIVOT (1,5-2 WEEKS)

    A) Box jumps

    Unequipped HB squat to [email protected]

    OHP 5 @ 8


    Circuit (10-15 min, rpe 7-8)
    DB rows
    DB OHP
    RDL


    B) Box jumps

    Unequipped TnG bench to [email protected]

    Front squat 5 @ 8

    Weighted plank
    Face pulls



    c) Box jumps

    Unequipped deficit pull to [email protected]

    Circuit (10-15 min, rpe 7-8)
    Lunges (any kind)
    DB bench
    Chins/pull ups


    Not 100% about this, but something with this kind of spirit.
    Last edited by Snickch; 09-07-2021, 10:02 AM.

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  • Snickch
    replied
    So I finished the block above. Here's some results and comments:



    Time:
    4 weeks, 3 weeks of volume, 1 week taper

    Progress:
    Start, peak, end
    Comp Squat 210.6 kgs 219.3 kgs 219.3 kgs
    Comp Bench 119.2 kgs 124 kgs 120 kgs
    Comp Deadlift 235.1 kgs 239.4 kgs 239.4 kgs
    The taper worked well to my deadlift and the squat. Bench seem to peak in week 3, so I need to make it to week4 by having one easier week in between. Overall I had some progress, but nothing crazy. Did PR only the squat.


    Perceived Fatigue:

    I felt good, not much fatigue. Probably could have trained harder, at least the bench. I also going to try to maintain the 3x week squat and bench frequency.


    Weight:
    I have not calculated my kcals for this cycle. Nor tracked my weight closely. It has been about the same through the block.

    GPP:
    Did some upper back and arm work, which was a good thing. Cardio side sucks though.


    Other:

    This was a decent block, which paved my way for future success and did teach me couple things. The progress was not great, but not terrible either (Pripyat -pun not intented).


    Pivot:
    Going to pivot for a week or two now. The meet is pretty close, so I need to train relatively focused anyway. Going to focus on building muscle with not so specific movements. Going to up my kcals up too (maybe even calculate them again, it surely worked last time). Maybe also some beltless/sleeves comp. lifts with lightish weights to keep them in. Also, definitely going to up my conditioning with circuiting accessories or something.

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  • Snickch
    replied
    So I'm keeping up the idea my meet will not be cancelled/moved for the 5th time. It's possible, but I just need to build up no matter what.

    I'm going to try something like this for my first phase. It's not ideal of course, but this kind of setup seems to work decently for me. Going to try something new too, since I'm not yet super close to the meet.

    3d/week.

    Workout a

    Squat [email protected],5
    down sets: 4x6x70%

    Incline bench: [email protected] [email protected] [email protected]

    Seal rows 1-2 hard sets (7-10 x RPE 9) if time/energy.




    Workout b

    3s pause squat [email protected] [email protected] [email protected]

    Comp. bench [email protected],5
    down sets: 5x6x72,5%

    Bulgarian split squats 1-2 hard sets (7-10 x RPE 9) if time/energy.



    Workout c

    Feet up bench [email protected] [email protected] [email protected] + -5% down set @9

    Deadlift [email protected],5
    down sets: 4x6x70%

    5min in of arms and hams if time/energy.

    GPP 1-2 times/week. (I'm having a lot of work to do in my yard, shovelin etc. That's better than nothing. Probably going to gather a lot of mushrooms and berries from the woods, that'll give me some movement too).





    Leave a comment:


  • Snickch
    replied
    My meet was postponed again. No need to say I’m frustrated. If the meet is in 16th of October, it has been a full year of my last meet.

    Anyway. I have a rough periodization plan in my mind. Not sure about frequency or excersises, but I will figure out these before monday, when I’ll start my next block. Tomorrow I’ll hit comp. lifts with moderate intensity/volume just to keep touch.

    The setup is something I find working pretty well: more sets with comp. lifts, but they’re low RPE. Less sets with assistance/supplemental, but they’re higher RPE.


    The rough plan goes as follow.

    4 weeks:
    main lifts [email protected],5, 4-6x6x70-72,5%
    Assistance lifts [email protected] [email protected] [email protected] + possible down sets
    Assistance can be less spesific stuff too.

    1-2 week pivot cycle

    3 weeks:
    Main lifts [email protected], 4-6x4x75-77,5%
    Assistance lifts: [email protected] [email protected] [email protected] + possible down sets
    Quite specific stuff only.

    1 week taper.
    openers and 3-5x1x50-60%
    No assistance.




    Leave a comment:


  • Snickch
    replied
    Did the above for 2 weeks and stopped. High rep work went too high RPE for me currently. Ended up having poor performance and aches. Overall this summer has not been great, and I'm lagging from the springs performance. It's not too far away from the meet either, so I decided to start meet prep and actually ease up my training a bit. Specially with the comp. lifts I seem to perform better with submax (RPE 6-7) sets, rather than harder ones.

    So my training for the meet will go as follows:

    weeks 1-2: (undershoot the RPEs a little for this phase)

    D1
    Squat [email protected],5 5x4x72,5-75%
    Incline Bench [email protected] [email protected] [email protected]
    Face pulls 2-3 sets


    D2
    Comp. Bench [email protected],5 5x4x72,5-75%
    Bulgarian split squat [email protected] [email protected] [email protected]
    Seal rows 3 sets

    D3
    Deadlift [email protected],5 5x4x72,5-75%
    Feet up bench [email protected] [email protected] [email protected]
    Ab work if time

    Week 3: Off/travel/holiday week. Maybe one or two light workouts here.


    Weeks 4-6: (can be a little more aggressive with RPE's if feeling it)


    D1
    Squat [email protected],5 4-6x4x72,5-75%*
    Incline Bench [email protected] [email protected] [email protected]
    Face pulls 2-3 sets


    D2
    Comp. Bench [email protected],5 4-6x4x72,5-75%*
    Pin squat [email protected] [email protected] [email protected] -5% drop set
    Seal rows 3 sets

    D3
    Deadlift [email protected],5 4-6x4x72,5-75%*
    2 sec pause bench [email protected] [email protected] [email protected] -5% drop set 2x
    Ab work if time


    * depending how much volume I feel I need based on the last weeks.


    Week 7: Taper week and the meet.
    Last edited by Snickch; 07-19-2021, 01:19 PM.

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  • Snickch
    replied
    This will be my next dev cycle. It will probably take only 3 weeks, then I'll have a week long trip. After that I'll start pretty focused meet prep.


    This 3 weeks will be made of shorter and more aggressive sessions, with lot of hypertrophy/higher rep work, but I still handle it as a dev. block. Going to use singles again, since they are much more specific/better. I try to go to gym 3 times a week, and I'll use priority lists inside workouts. Main lift first and then I see for what I'll have the time.



    Strength and hypertrophy in a rush:

    DAY 1
    Comp. Squat [email protected],5 3x6x75%
    Floor press [email protected] [email protected] [email protected]
    SLDL [email protected] [email protected]


    DAY 2
    Comp Bench [email protected],5 3x6x75%
    Pin Squat [email protected] [email protected] [email protected]
    Seal rows Myo reps 12/4


    DAY 3
    TnG Bench [email protected] [email protected] [email protected]
    Comp. DL [email protected],5 3x6x75%
    DB bench Myo reps 12/4
    Last edited by Snickch; 07-10-2021, 10:17 AM.

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  • Snickch
    replied
    Block review:


    So I finished the block above. Here's some results and comments:



    Time:
    4 weeks, peak on week 3.

    Progress:
    Start, peak, end
    Comp Squat 214.9 kgs 218.1 kgs 216.6 kgs
    Comp Bench 124.4 kgs 127.5 kgs 120 kgs
    Comp Deadlift 240.2 kgs 243.4 kgs 234.7 kgs



    I got the peak again on the 3rd week. Then I tried to have a taper, but it was clearly killed by certain life events. Overall the progress was not great. No PRs and my total did not reach last dev. cycles. level. The workouts were hard, but not in a good way. I did not expect too much from traditional 5x5, and did not get much. It was not purely from programming, I just could not focus so much on training during this block.


    Perceived Fatigue:

    I felt pretty bad all the time. Fatigue was pretty constant, but I had no great workouts either. I had a lot of shoulder issues, which seem to come when I neglect certain things.


    Weight:
    I have not calculated my kcals for this cycle. Nor tracked my weight closely. It has been about the same through the block.

    GPP:
    Not much. I need to get some upper body pulling in, since some variations seem to make my shoulder blades feeling more healthy.


    Other:

    Overall this block has been pretty poor. I've kind of maintained my strength, which was the goal. But I need to get more focused again soon, specially with eating and recovery work.


    Pivot:
    My pivot for this week has been digging drainage pipes/holes to the yard. I haven't been lifting for 6 days now. Prob. going to start next dev. cycle later this week. Probably need to go with a priority list. I will also try to make more intelligent program choices while still being efficient. I have not yet decided how will I go with this, but I need to figure it out soon.

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  • Snickch
    replied
    I’ve given up for fixed days during this block. Reps/sets are pretty much the same, but I’ve been just using a priority list.


    priority
    1 comp squat
    2 comp bench
    3 comp dl
    4 pause squat
    5 long pause bench
    6 seal rows
    7 CGBP
    8 pause dl
    (like if I will have enough time for stuff below)
    9 Chins
    10 LISS

    Leave a comment:

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