Tank climbs Mount Olympus 2012

[tank]

Originally Posted by MikeM

Great work Tank! You are rolling along. You're going to be a ripped machine by the time you muster out!

Ha! Thanks, Mike.

[tank]

Prilepin Table, Percent by Percent Breakdown - Muscle and Brawn - Bodybuilding and Powerlifting

I was curious how applying Prilepin's table to my doubles/triples work would look, so...

Firstly, I've been going too heavy with them all, but that's a problem of how relatively light my "max" is at this time.


80 % Intensity For doubles
Lower rep range - 2
Optimal reps - 16
Set/rep scheme - 8 sets of doubles

70 % Intensity For triples
Lower rep range - 3
Optimal reps - 21
Set/rep scheme - 7 sets of triples

Off the top of my head, I've been using too heavy weight, which is has lead me to using too few sets of both doubles and triples. So, in future sessions, I'll make the appropriate changes.

I think, also, I'm going to make a change to the way I'm cycling intensities...

Currently, my setup is:

A1 - up to a daily max single, back down 20% and work using doubles (Snatch)
B1 - up to a daily max single, back down 20% and work using doubles (C&J)
A2 - up to a daily max single, back down 30% and work using doubles (Snatch)
B2 - up to a daily max single, back down 30% and work using doubles (C&J)

But, combining the work up to a daily single with the double/triple work is too taxing to be valuable technique work, so this is the new change:

A1 - singles, up to a daily max (Snatch)
B1 - singles, up to a daily max (C&J)
A2 - doubles using roughly 80% of week's 1RM (Snatch)
B2 - doubles using roughly 80% of week's 1RM (C&J)
A1 - triples using roughly 70% of week's 1RM (Snatch)
B1 - triples using roughly 70% of week's 1RM (C&J)

I like the look of this!

Lastly, so far I've noticed that despite wanting to train everyday, my body feels best when I do two sessions, then a day off, repeating. For you visual types...

A1, B1, OFF, A2, B2, OFF, A1, B1, OFF

This works well with this intensity cycling based on 2 day bouts, I think.

This has me training 5 times a week, which still is very frequently. I think the 2 "extra" sessions of training every day in the week are best used as recovery days, at least until I become an elite machine!

[Kuytrider]

You know you're obsessed with powerlifting when....

You enjoy dreaming up programs based on percentages

Solid as a erm, Tank mate

[tank]

What is an erm?

[Kuytrider]

Originally Posted by tank

What is an erm?

It's actually a noise people make when talking. Listen to most people being interviewed and they'll say 'ah' and 'erm' and 'uh'. I would be one of the worst for it in fact!

You know the old saying 'solid as a rock' I deliberately paused and said Tank instead.

P.S This reply makes no sense

[tank]

Originally Posted by Kuytrider

It's actually a noise people make when talking. Listen to most people being interviewed and they'll say 'ah' and 'erm' and 'uh'. I would be one of the worst for it in fact!

You know the old saying 'solid as a rock' I deliberately paused and said Tank instead.

P.S This reply makes no sense

LOL! I understand now!

[HIThopper]

Much respect in here for your service Tank, nice lifts too

[tank]

Originally Posted by HIThopper

Much respect in here for your service Tank, nice lifts too

Thanks HIT.

[BendtheBar]

Erm.

I learned something new.

[tank]

Session A1

Warm-up
Some bodyweight squats, shoulder dislocates, lots of bar-only reps of various movements.

Snatch Singles
55 (25) x 2
65 (30) x 1
75 (34) x 1
95 (43) x 1
95 (43) x 1
95 (43) x 1
100 (45) x 1
105 (48) x 1
110 (50) x 1
115 (52) x 1
120 (55) x 1 PR!!

Front Squats Power cleaned first rep of first set. Out of squat rack for others.
150 (68) x 5
150 (68) x 5
150 (68) x 5 PR!!

Push Press Out of the squat rack.
100 (45) x 3
100 (45) x 3
100 (45) x 3
100 (45) x 3
100 (45) x 3 PR!!

Conditioning/Cool-down
Jump-rope followed by Stretching

Notes
Truckin' along! I stopped at 120 on Snatch to ease the throttle a bit. I'm in no rush; I'll push it about 5-10 lbs in the beginning.

Also, I weighed myself today at 207 lbs, which makes that the average for many weeks now. It's a bit heavy for my height, but weight loss isn't my priority currently. On a similar note, my conditioning is improving rapidly by leaps and bounds.