You may just need to allow some more time for adaptation before moving to full-blown auto regulation. Something to consider.
I appreciate your perspective, [mention]Jester [/mention]- when I use the phrase “auto regulation” I’m just meaning “flexible.” I’m fully aware that a 7-day per week, twice per day activity level almost assuredly reduces my chance of success in a periodized layout (as I found). So, I’m going to approach all things strength with an RPE goal to avoid complete CNS pukage and to be able to respect whatever energy level I have when I’m putting a bar on my shoulders. Make sense? Sent from my iPhone using Tapatalk
Deadlift: 275, 315, 355 x 3; 365 x 1 I worked up to RPE 8 for these sets. After 1 rep at 365, I was there. GHR: 4, 3, 3, 2 Sent from my iPhone using Tapatalk
Paused Bench: 185, 205, 225 x 3; 245 x 2, 165 x 8 Pause was maintained with a very tight chest for a long one-count. Incline Dumbbell Bench Press: 130, 150 x 8; 170 x 2 Low Cable Cross: 40 x 10 Last night: 3 mile walk, which included 10 hill “jogs.” I can’t call them sprints, but my pace varied a bit at the top of the hill. Sent from my iPhone using Tapatalk
Pull Up/Chin/NG Chin: 7, 4, 4; 7, 4, 4; 7, 4, 5 I rested :30 before changing hand positions and 1:30 between sets. Iso/Iso Rows: 80, 90 x 6; 100 x 5 TUT PD: 90 x 3, 2 | Supinated Grip Tricep Extension: 60 x 8, 8 The eccentric part of the PD was about 1:00. 2 up, 1 down: 75 x 5, 4 | Inverted Row: 8, 6 Body weight today was 207. Last night: 3 mile walk + 2 diagonal hill sprints. Sent from my iPhone using Tapatalk
OHP: 115, 130 x 3; 140 x 2, x; 120 x 6 No Rest Lateral Raise: 30 x 10, 9, 8 Incline Front Raise: 30 x 10, 8 I got to the gym too late to do a squat session, so I flipped OHP to today. Last night: 3 mile walk (very late). We celebrated my stepson’s birthday with 3 go-cart races. That pushed the timing of the walk a bit. Sent from my iPhone using Tapatalk
Squats: 275 x 3; 305 x 2, 2; 285 x 3 Band Resisted Squat: 225 x 6, 5 Goblet Squats: 53.9, 61.2, 70 x 12 Banded Glute Bridge (Time): 1:00, medium band Last night: band/sandbag intervals in the backyard. Sent from my iPhone using Tapatalk
[mention]Jester [/mention] I owe you an apology. I was talking out my southern stink hole. I clearly understand now that my body hasn’t yet gotten enough work to properly process adaptive stress in an AR model. As a result, I started a base phase today. Incline Bench: 5 x 10 @ 135; 95 + band resistance: 20 Band Resisted Dumbbell (Flat) Bench: 2 x 8 @ 130 + medium band SA Kettlebell + band tricep extension: 2 x 10 @ 18 + light band Sent from my iPhone using Tapatalk
Don’t stress. I spent a year deadlifting everyday and doing not much else. It led to just about every sort of soft tissue strain you could conceive of over the following six months and then it took me 3 months of sweating just to develop the GPP baseline necessary for conjugate upper-lower. Finally ready for RPE-measured big three + high volume accessories under @Browner ’S programming. It takes a long time to get back into proper training shape. My advice is just push yourself a lot with lower intensity and higher volume until you’ve adapted.
I’m reading a book on the topic. I’m going to follow a 3-week initial building phase and then higher volume RPE work. In truth, my incline work today used a load for 10’s that was an RPE 8 to start. I’m trying to get into a good rhythm of feeling the difference between RPE 7, 8 and 9 - and then being militant to stay within those parameters. I feel comfortable with bigger volume on anything but deadlifts. High rep sets there make no sense given the tendency to not stay tight enough to prevent injury, even with lighter loads. I’ve seen it too many times, and had it happen to me too. I’ll figure out a best approach to use. Sent from my iPhone using Tapatalk
Agreed. I’m going to tow a line between what I feel is too much per set but enough to induce a response for deads, and will base the per-set totals on feel. I believe my plan is a good one; we’ll see how the next few weeks go. I don’t end the 7-day, 2x per day cycle until October. My overall plan addresses this, plus my after-75 Hard life. I promise a photo on this board when this thing wraps. I’m down a ton of fat currently. The mental bonus is unreal. Today: 50 minutes of boxing bag work. Last night: 2.6 mile walk, including 2 diagonal hill walks. Sent from my iPhone using Tapatalk
I absolutely love that quote, [mention]Jester [/mention]! Today: Deadlift: 3 x 10 @ 185 + medium bands Both sides of the bands were over the bar. I could have likely added a bit more to the bar, but gave myself some room for growth as this part of the plan executes. RDL: 3 x 15 @ 165 Banded Reverse Hyper: 3 x 12 I did these on the GHR stand (backwards). The regular reverse hyper rack was being used for band work (not using the reverse hyper). Lovely, right? Last night: 2.6 mile walk + 4 hill walks + 2 diagonal hill walks. Yesterday’s gym time was 50:00 of boxing bag work. Sent from my iPhone using Tapatalk
Bench Press: 3 x 12 @ 145 Band Resisted Incline Bench: 3 x 15 @ 100 Low Cable Cross: 2 x 12 @ 60 Last night: 2.8 mile walk + 1 hill diagonal. Sent from my iPhone using Tapatalk
Fun with acronyms! WG/SG TUT PD: 75 x 7/5, 5/3 The eccentric of every rep (except the last one) was persisted for a VERY slow 30-count. Machine Row: PG - 140 x 10, 10; NG 10 Chins: BW (205) - 8, 6, 5 SA DB Row: 50 x 10, 10, 10 Hammer Curl: 70 x 10; 80 x 6, 6, 6 | Incline Curl: 30 x 12, 12, 12, 12 EZ Curl: 30 x 25 Sent from my iPhone using Tapatalk
DOMS Awaited… Band Resisted Squats: medium bands + 185 x 12, 12, 12 The bands were set up to apply both horizontal and vertical resistance. Leg Press: 478 x 15, 15, 15 Hack Squats: 135? (Sled + 90) x 15, 15, 15 Dead Bug: 15, 15, 15 | SL Glute Bridge: 10, 10, 10 These severely taxed my hams. Last night: fast 3.4 mile walk. 16:23 was my fastest walking mile. My quads are already starting to weep not so softly. Sent from my iPhone using Tapatalk
Band Resisted OHP: 65 + medium bands: 12, 12, 11-1 That baby weight was a true wake up call. The bands were resistance, yes; in no way, though, should 65 pounds been a struggle for 3x12. No Rest Lateral Raise: 20 x 15, 15, 15 | Rear Delt Squeeze: 60 x 15, 15, 15 Incline Front Raise: 20 x 15, 15, 15 | DB Skullz: 60 x 15, 15, 15 Yesterday: extended walking at the zoo. I counted it as my outdoor workout simply due to my calories burned (per my Apple Watch). It was 90ish minutes of start-stop walking up plenty of hills. Sent from my iPhone using Tapatalk
7/31: CG Bench: 185 x 6, 6, 4 Dips: BW (204.5) x 12, 12, 10 Drag Curl: 65, 75, 95 x 12 Seated Dumbbell Curl: 50, 60 x 12; 60 x 8 | Reverse Curl: 40 x 12, 12, 10 Evening: Walk/little bits of jogging/hills 8/1: Boxing Bag Work, 50:00 Evening: Walk/jog 8/2: Band Resisted Deadlift: 4 x 10 @ 205 Raw - no belt or grips. Medium bands RDL: 4 x 15 @ 185 Last set MG; grip was done. Reverse Hyper: 3 x 12 @ 50 Evening: walk 8/3: Bench Press: 4 x 12 @ 165 End of set 3 was RPE 7. 4, RPE 8. Adjusting the approach for loading next week. Band Resisted Incline Dumbbell Bench: 120, 110, 100 x 14; 70 x 20 I could not get a 15th rep today if my life depended on it. Low Cable Cross: 40 x 12; 60 x 12, 12 Sent from my iPhone using Tapatalk
Pendlay Row: 3 x 10 @ 155; band-resistance+185: 1 SH Pull-up: BW (202) x 7, 6, 5, 4 SA DB Row: 4 x 10 @ 55 I’ve changed my form so much in the past few months that I’m not sure how to measure progress anymore. We’ll see how this affects my lats. NG Chin: BW x 4, 4, 5, 3 Last night: 2.8 mile walk + 4xhill walks/diagonals Sent from my iPhone using Tapatalk
