I just listened to the podcast with Data Driven Strength. I’ve been looking for some viable changes I could make and I think this podcast has given me ideas, just look for some general feedback.
I like the idea of picking an amount of reps to do and then make up my own sets/reps based on my own performance.
Say I’m doing this on a given day for press.
Press: 1@8, 5 x 4 reps @ 75% E1RM
What if I tried this instead?
Press: 1@8, 25-28 reps @ 80% E1RM
I realise the 2nd example is higher intensity and more specific to strength, however i like the idea of doing doubles and tripple without feeling like I’m under dosing myself, even if I end up doing 9 sets. Is this way of programming ok? Are both fine? Are they as likely as each other to make me stronger and I should just pick which makes me enjoy training more?
There’s not a really good way to tell if something is going to work well for you or be a bit beyond your current tolerance levels. I wouldn’t program the second scenario personally -even for a strength specific block, but if you wanted to try it out you could.
I also would try to flesh out are there really differences in enjoyment of training when considering doing 2 @ 7 vs 4 @ 7 repeats or are you just wanting to change something for the halibut?
My tolerance levels are ok with this, when I heard I could get strong and lose weight and that I just needed a bigger stimulus, I did a silly amount of volume between 70-80% for a few months, got small gains out of it.
I guess there not that much more enjoyment, a little, but not a lot. I’m just trying to find that block of training that goes really well. Just trying different things to find out what I respond to, I’m a bit lost when it comes to knowing an appropriate starting point to begin the tailoring process from.
I’m close to switching to maintenance calories, come down from 140kg to 115kg, waist is almost under 100cm. I wanted to find how I should program for myself so I don’t waste so much time. I associate maintenance/surplus calories with much more gains potential than the 1k deficit I’m in now.
The example I typed out would only be for the comp variation of whatever lift I do it for, all the other variations would end up between 4-8 reps x 3-6 sets @ rpe 7-8.
Maybe I’m just looking for assurance that it could work.
That’s a bit different than doing all of the volume at 80% though.
I don’t think that deficit at your current weight and waist is reducing your gains significantly. I think the current mindset and expectations may be more influential. Nice job on the weight loss btw!
Lots of things can work, though I’m not sure how the whole program would work without seeing it in whole and then implementing it. I don’t know that you need me to review your program, and if it looks similar to our templates I’d probably sign off on it.
Ok, I’ll keep plotting along and try to convince myself that there’s some strength to gain while I shed these last few kg. I’ll give this idea a go for 3-4 weeks and if there’s no progress I’ll switch to 12 week strength or something (last time I ran it I peaked the week before test day but didn’t push PR’s, come test day the peak had passed and I couldn’t even manage openers, so I’ll be taking the PR’s on the day I have them, lol).
Thanks for your encouragement, the material you guys put out is second to none.
Ok here’s how it went. I was looking forward to showing you what I did and the results from it, but sydney went into lockdown last week again so I borrowed some atlas stones from my gym and I’m just having some fun.
Pre lockdown programming.
day 1:
Comp squat: 1@8, 20 reps at 72% e1rm
military press: 5x4 sets @ rpe 7
Stone to shoulder: 15 reps @ medium stone (no idea what weight the stones are)
Incline bench: 5x3 sets @ rpe 8
Day 2:
Press: 1@8, 30 reps @ 75% e1rm
stone squat: 15 reps @ heavy stone
I got 3 weeks out of this with some small increases on the assistance exercises. Press, squat and dead didn’t increase or decrease really.
I have a feeling I’m on the real low end of training sensitivity.
Here’s my training history in case it’s relevant.
After a microdiscectomy in early 2018 I started training from very light numbers. Essentially I did SSNLP from the empty bar and after I got to the grindy stage I did the bridge, then the peak template. December 2018 I do a novice comp (140kg squat, 110kg bench, 180kg deadlift). After that I began my weight loss, and after lots of program jumping I’m sad to say I haven’t put a single kg on any lift. I did complete 12 week strength, I deadlifted 180 for a single @ 9 but didn’t push till peak week. Come test day, didn’t see any PR’s.
I just want squat, dead and press to go up but I’m lost and need help.
I hear you, Gary. Bummed to see things didn’t work out like you wanted here. A few thoughts:
I don’t know that I’d expect your bench press, press, squat, or deadlift to really take off with this type of programming. It could be a decent dev. block though and maintaining strength through that is pretty good.
I still don’t think the weight loss has anything to do with the progression rate
It sounds like you may benefit from some coaching to address the specific goals for you, the individual
I do think you should pat yourself on the back for your ability to continue training
I’ve completed the training question form. I realise the program I wrote isn’t very specific, was just doing some strongman stuff since I wasn’t progressing anyway.