Training Log: Entry 931

SSB Squats of 410
3x5

Notes: Knees are definitely going too far in.  My wide stance saves this from being an issue of injury, but still something to note.  I'm riding this strength wave as long as it takes me, and then after that I'll need to address my form breakdown.

GHRs w/mini band
1x24

DB rows of 170
5,3,3

1x6

Pin press off chest of 255
3x5

Notes: First set was a disaster.  Get those elbows in line with the shoulders and wrists, then blow out chest.

RCSU
3x22

Training Log: Entry 930

SSB of 405
3x5

Notes: Theory is correct, I peak every week.  Today sucked, reps were cut short, and just had to gut it out.  I'm going to keep this day as is until my body says no more, and then I'm going to make it mirror my heavy day, so that only my middle day is 3x5, making it serve as a volume day, while my light day officially becomes a deload day.

GHR w/miniband
1x23

Chins w/45lbs
7,6,6

w/10lbs
1x16

Pin press off chest of 250
3x5

Illegally wide grip bench press of 185
1x17

Notes: Breaking the law, breaking the law.

Roman chair sit-ups
22,21,21

Training Log: Entry 929

Safety Squat Bar of 410
5,3,3

http://www.youtube.com/watch?v=PMPjp4UZ9vU

Notes: Need to focus on pushing my knees out on the way up, but I still have so much in my tank.  If my theory is right, my next workout should crush me.

GHR w/miniband
1x20

Notes: Need to keep my bands in warm storage.  The sub zero temps are warping them.

DB rows of 165
3x5

1x8

Notes: Using too much momentum on my deadrows, which is torqing my shoulder.  Corrected on the spot.

Pin press off chest of 255
5,3,3

Strict press of 135
1x14

Roman chair sit-ups
3x21

Training Log: Entry 928

SSB squat of 405
3x5

Notes: Crushed it.  If my theory is right, 410 should feel like air, and 405 should kill me next week.  My warm-up was shoveling ice for 3 hours, and then a tacobell break, so I was pretty broken and sick at this point too.  Really inspires confidences.

GHR
1x40

Notes: Recovery after this is killing me.  I know my goal was 50, but my workouts are getting longer and longer just having to rest after this.  Might need to either grab a band or a plate.

Chins w/40lbs
3x7

w/10lbs
1x12

Pin press off chest of 250
3x5

Strict press of 135
1x12

Roman Chair Sit-ups
21,20,20

Explanation of current training plan

Periodization strategy

Week 1

Start with X weight.  Train X for 3 sets x 5 reps
Next training day, use X+5lbs, train for 3x5
Next training day, use X+10, train for 5 reps, 3 reps, 3 reps

 

Week 2
Start with X+5.  Train X+5 for 3x5
Next training day, use X+10, train for 3x5
Next training day, use X+15, train for 5,3,3

 

Continue indefinitely.

 

Benefits of periodization style
-Constant progression: Because of the employment of microcycles and “softening”, the trainee is in a constant state of “building up”.  The trainee never stays at the same weight for multiple training sessions in a row, and there is no “grinding out reps”
-Constant success: Every training day is some sort of victory.  On the first, you are making a weight that was once previously your “light weight”.  On the middle day, you get a rep PR.  On the heavy day, you get a weight PR.  Good motivation.
-Built in deload: No monitoring necessary.  Every week has a deload on the first day in terms of weight, and on the final day in terms of volume.
-Heavy weight prep work: Final day of training cycle prepares trainee for the heavier load on the middle day next week without forcing a trainee to grind out reps at a new weight.  The reduced volume for the heavy day allows practice without burnout.
-Only 1 “hard” day: First day is light weight, final day is light volume, not mentally draining
 

Work capacity/hypertrophy sets

After final set of exercises, perform 1 set of maximal reps with around 40-60% of working weight.  Trying for 10-30 reps, using 2 rest pause breaks.  Do not utilize with squats.  Use glute ham raise, trap bar lifts, or deadlifts (in that order) instead

Purpose

WC set will improve the lifters work capacity and maintain hypertrophy while allowing the lifter to increase volume and groove the movement into their CNS without heavy CNS taxing that would come from more heavier sets.  Functions as a cooldown, and can still provide measurable strength increases.

 

Program 

Squat
Bench
Chin

OR

Squat
Strict press
DB/Chest supported row

 

Or any combination, as long as there is 1 squat, 1 vertical press, 1 horizontal press, 1 vertical pull, 1 horizontal pull

 

In Practice

 
Lifter can employ the above mentioned periodization on the squat only and simply trade off each training day, progressing on the upperbody movements linearly at 3x5 while utilizing a work capacity set.  The lifter can also pick 1 workout day and train it with the above mentioned periodization for every lift, and utilize the alternate exercise as a work capacity set in order to train all planes of movement.

 

Disadvantages

 

-Lack of deadlift: Could potentially be remedied by utilizing deadlifts as work capacity set post squats, or one heavy set of deadlifts.  Be cautious with high rep deadlifts, but the lack of spinal loading and ability to rest between reps still makes it more ideal than high rep squats
-Potential muscular imbalance if sticking with only one set of movements: lifter must be aware of their weaknesses and train to benefit them, or take proactive measures to combat imbalances

 

Accessory movements

Work capacity sets will take care of the majority of muscles, but abs can be trained in addition to prehab stuff

 

Training Log: Entry 927

SSB Squats of 400
3x5

Notes: Once again, weight was incredibly heavy, but recovery time was fast. My theory is that I'm forcing my body into a constant peaking cycle with my current approach, and rather than it being a monthly approach done by weekly periodization, it is a weekly approach accomplished by daily periodization. Every training week I'm peaking on the third workout, which is my heaviest and my easiest, and from there my body crashes, which is why my "light" workout is such a killer. I have no issues with this, as it works great to my benefit, I'm just glad I have a theory.

GHR
1x37

DB rows of 165
5,5,3

1x7

Notes: Time to start slowing down on my progression here so I don't end up like I did at 175 the last time.

Pin press from chest of 245
3x5

Notes: Pec a little sore, but pressing did not aggrivate it. Didn't have my shoulders totally under my elbows and wrists last time, and focusing on it now.

Strict press of 125
1x17

Roman chair sit-ups
3x20

Training Log: Entry 926

SSB squat of 405
5,3,3

Notes: Once again, the heaviest day felt the lightest.  I wish I could explain this, but I really can't.

GHR
1x35

Chins w/40lbs
7,6,6

w/5
1x17

Pin press off chest of 250
5,3,3

Notes: Much as I theorized, my chest is getting weak.  Tweaked both of my pecs in my session today.  I'm gonna bench every 2nd or 3rd workout for my work capacity set, and use a wide grip.

Bench of 185
1x14

Roman chair sit-ups
20,19,19

Notes: I'm really neglecting my neck and grip work.  I need to bring my grippers to work so I can train at my desk, but neck is gonna need a more conscious effort.  In a physique related note, what I previously thought to be visible ribs are actually visible serratus anterior.  I've never had these before, but I wanted them ever since I was a kid.  This is so weird.

Training Log: Entry 925

SSB squats of 400
3x5

GHR
1x33

DB rows of 165
5,3,3

1x6

Notes: Getting a brutal lower back pump between the squatting and the rows.  If this keeps up, I may need to change up approach.

Pin press off chest of 245
3x5

Strict press of 125
1x16

Notes: Think I may do 2 sessions of strict press, 1 of bench, and trade off that way.  I don't want to lose the movement pattern of the bench.

Roman chair sit-ups
3x19

Training Log: Entry 924

SSB Squats of 395
3x5

Notes: Another "heavy" light dead.  Weight as intense, form sucked, depth suspect.  Next time I train on my lunch break, I'm eating an extra 200 calories.  This may just be a symptom of training after a weight PR, and something I need to adjust to.

GHR
1x31

Chins w/35lbs
3x7

w/5lbs
1x16

Pin press off chest of 240
3x5

Notes: Felt like I had a cold developing, so I cut out my work capacity set.

Roman Chair Sit-ups
19,18,18

Training Log: Entry 923

SSB Squats of 400
5,3,3

http://www.youtube.com/watch?v=xLbqxhvEb4Y

Notes: Felt like air.  Depth is IPF legal, and form is where I want it.  Unlike previous 400lb squats, this didn't destroy me, nor do I see this as "the end", but simply a day of training.  I'm gonna keep with my periodization, despite the temptation to change programs and gain weight.

Dietary note: Had an extra 200 calories before training on my lunch break.  Seemed to work well.  I'm also making this a high carb day, because I'm starving, and feel like rewarding myself, haha.

GHR
1x30

DB rows of 160
3x5

1x8

Pin press off chest of 245
3x5

Notes: This is heavy enough to start my periodization.  Will be doing 3 forward, 2 back from here.

Strict press of 125
1x12

Roman Chair sit-ups
3x18

Notes: Hung up on the plate for now.  Was retarding my form.

Training Log: Entry 922

SSB of 395
3x5

Notes: Felt like air.  When depth became suspect, I buried the last rep of the last set. Gonna smash 400lbs and keep sailing from there.  Hopefully I'll grab 400x5 on video the first time, but if not, I'll nab it one of the times.

On a nutritional note, whenever I eat a big, greasy meal, my strength goes through the roof and my stamina dies.  Happened last time with Red Lobster, and today with some chinese.  I pulled my heaviest deadlift off of a triple stacker at BK.  Next time I need to hit a massive PR, I'm gonna grease out.

GHR
1x27

Chins w/35lbs
7,6,6

w/5
1x16

Pin press off chest of 235
3x5

Notes: Got rid of the reverse bands for now.  After finding out it was a technical issue rather than a muscular, I know I can press without them.  I'll save them for when the movement gets more difficult.  In terms of upper body pressing, I'm gonna train this movement everytime I train.  Still undecided on if I want to do strict pressing everytime for my work capacity or switch between that and benching.

Strict press of 115
1x19

Roman chair sit-ups w/10lbs
2x11

Notes: Stamina died.

Training Log: Entry 921

SSB Squats of 390
3x5

Notes: Trained on my lunch break.  My conditioning is great, as I could recover between sets real fast, but the weight felt heavy.  Usually have a few extra meals in me when I train.

GHR
1x22

DB rows of 160
5,3,3

1x6

Strict press of 180
7,6,3

Notes: My upper body pressing is starting to suck. I will need to address this. I did my work capacity stuff, and then followed it up with a ton of bradford presses with the bar.

Roman chair sit-ups w/10lbs
3x10