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Old 10-27-2012, 10:19 AM   #741
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interesting article. Some meat to chew on.
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Old 11-05-2012, 10:22 PM   #742
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A few more thoughts and the week in retrospect.

I alternated a Press/Deadlift session with a Bench/Squat session for about 5 out of 7 days last week. Each session consisted of around 4 exercises, 2 of each movement. So a sample Press/Deadlift session may have been:

Klokov Press - 6 triples
Seated BTN Press - 10 singles
Shrugs - 6 x 6
SLDL - 6 triples

The sets were timed, with a strict 1 minute rest between sets. I found this way I could not only get a lot of work in, but keep the poundage down and still get quality reps in. I gravitated towards lower reps on the bigger exercises probably to minimise fatigue and keep form together.

So by the end of that week it was mission accomplished and I was feeling pretty beat up and in need of a deload. Nothing unusual there, that was the goal. It only took a week as I hadn't had a proper deload for months prior. So I figure that this type of loading schedule after a proper weeks rest should allow me to grind on for a couple weeks before I need a deload again. A 3 week cycle so once again, pretty normal stuff for me.

I'm not going to do anything quite as regimented as last time, I'll pick my exercises for the day based on what I feel like I can do rather than a pre-set routine. Although I could go down that route, I'd rather feel it out for myself first then perhaps set up something later based on what happened.

So a typical week:

Sunday: 2 x Bench, 2 x Squat
Monday: 2 x Press, 2 x Pull
Tuesday: 2 x Bench, 2 x Squat
Wednesday: 2 x Press, 2 x Pull
Thursday: 2 x Bench, 2 x Squat
Friday: 2 x Press, 2 x Pull
Saturday: OFF

Sets/Reps

Again, not as regimented as in the past. I figure I will naturally flip-flop between various schemes all mostly multiple low rep sets for example:

6 triples
10 singles
15 singles waved
1 daily max + back offs

Any of those and probably more will be fine. As long as it's trending upwards over time, I really don't mind.

Variations

Squats - Fronts, High Bar and Low Bar. All of which can be done for partials starting from various height ranging from rock bottom, to lockout for stabilisation. With or without bands too. Loads of variations there.

Benches - Bench, CloseGrip, Incline. All of which can be done for partials starting from various heights.With or without bands too. Plenty of variety there.

Pulls - Conventional, Sumo both of which can be done for deficits and partials. Shrugs, Power Cleans and Bent Rows. I will try to do at least one deadlift each session.

Presses - Klokovs, BTN Seated Press, BTN Push Press, Clean & Press. I'm liking the Behind the Neck versions at the moment since it's building the flexibility and moving me away from that chest-dominated bar path.

Just a little unsure of how much variety to shoot for. As it's a 2 week concentrated loading block I might be better off sticking to a few core variations. If I wasn't deloading it would make more sense to constantly vary stuff to avoid burning out, but it may make more sense to focus hard on a few variations and work them hard. If I'm being ruthless about it, I should narrow down a few core variations which target weak areas and the main lifts I want to build and just get better at them.

Thoughts appreciated as always.
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Old 11-07-2012, 11:12 PM   #743
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I think you should be ruthless, but cycle that ruthlessness. One week hammer away at a squat weakness, next week bench, then deadlift for example.

Just a thought. This thread continues to fascinate me. I hope it never stops.

Or, at least if it does, by then I know everything. HaHa!
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Old 11-08-2012, 09:29 AM   #744
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Quote:
The sets were timed, with a strict 1 minute rest between sets. I found this way I could not only get a lot of work in, but keep the poundage down and still get quality reps in. I gravitated towards lower reps on the bigger exercises probably to minimise fatigue and keep form together.
I've done that before with the Hepburn style of training. Can be a fun way to lift.

Quote:
Sunday: 2 x Bench, 2 x Squat
Monday: 2 x Press, 2 x Pull
Tuesday: 2 x Bench, 2 x Squat
Wednesday: 2 x Press, 2 x Pull
Thursday: 2 x Bench, 2 x Squat
Friday: 2 x Press, 2 x Pull
Saturday: OFF
How do you generally handle frequent pressing? I assume ok when you're not trying to maximal sessions?

Quote:
I'm liking the Behind the Neck versions at the moment since it's building the flexibility and moving me away from that chest-dominated bar path.
Good thoughts. BTNs have always served me well.
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Old 11-10-2012, 08:35 PM   #745
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I missed these, sorry chaps.

Quote:
Originally Posted by MikeM View Post
I think you should be ruthless, but cycle that ruthlessness. One week hammer away at a squat weakness, next week bench, then deadlift for example.
That is one way of doing it. An olympic lifter called John Davis used to do that I believe.

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Originally Posted by BendtheBar View Post
How do you generally handle frequent pressing? I assume ok when you're not trying to maximal sessions?
Surprisingly well. Overhead work is even easier to handle.

An observation from tonight's training, training while fatigued does have some advantages. We're always looking for the optimal bar path for our bodies, optimal form etc well training while everything is already hurting forces the body to sort of slot into it's own optimal path. It's uncanny, the pain acts as a road map allowing you to move more safely through in the strongest range of motion.

While this is true to a certain extent when you fatigue during a set, it's different then. That usually ends up being detrimental. This on the other hand ends up feeling stronger.

It really is a unique kind of pain, training a muscle which is already deeply fatigue and sore is not something the majority of the gym is used to I imagine. But it certainly worth experiencing at least once.
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Old 11-13-2012, 02:42 PM   #746
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After a month in a cave, I have decided:

1) I love frequent squatting.
2) I want to become a pseudo-deadlift specialist. One full meet a year, 2-54 deadlift only.
3) I need a misc. play day once a week to feed off my bodybuilding tendencies.
4) I hate training structures.
5) I am going to continue to eat low carb and let my weight drop naturally without forcing a diet or counting calories.

Still working on a program to fit these needs. Will update soon.
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Old 11-13-2012, 05:07 PM   #747
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Quote:
Originally Posted by BendtheBar View Post
After a month in a cave, I have decided:

1) I love frequent squatting.
2) I want to become a pseudo-deadlift specialist. One full meet a year, 2-54 deadlift only.
3) I need a misc. play day once a week to feed off my bodybuilding tendencies.
4) I hate training structures.
5) I am going to continue to eat low carb and let my weight drop naturally without forcing a diet or counting calories.

Still working on a program to fit these needs. Will update soon.
I'm in a similar (if not completely identical) boat and want to rekindle old fires! Joint log again?
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Old 11-13-2012, 05:08 PM   #748
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Quote:
Originally Posted by Fazc View Post
I'm in a similar (if not completely identical) boat and want to rekindle old fires! Joint log again?
Go team!
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Old 11-13-2012, 05:10 PM   #749
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Although it'd have to be a pretty big boat, so feel free to decline!
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Old 11-13-2012, 05:28 PM   #750
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Quote:
Originally Posted by Fazc View Post
I'm in a similar (if not completely identical) boat and want to rekindle old fires! Joint log again?
I'd love to roll a joint, so to speak. I need some fire. Let me get my plan down tonight and we can get rolling.
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Last edited by BendtheBar; 11-13-2012 at 05:35 PM.
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