You may just need to allow some more time for adaptation before moving to full-blown auto regulation.
Something to consider.
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You may just need to allow some more time for adaptation before moving to full-blown auto regulation.
Something to consider.
_tim
Well-Known Member
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?
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_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
[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
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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
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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 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.
_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
High volume per session and high rep sets are different things
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.
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_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
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
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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
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_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
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.
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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.
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_tim
Well-Known Member
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
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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
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_tim
Well-Known Member
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
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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
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