Jonathan's Intermittent Log

[jwagner]

Let's be honest, I probably won't keep up with this so may as well start it out with a shitty workout.

C3W4D1

Comp. Squat
335x6 @7.5
345x6 @8.5
350x4 @9 <- Hit the pins
325x6 @8
Was supposed to do one more back off set, but didn't realize that I didn't until just now.

Comp. Bench
205x6 @7
215x6 @8.5
220x6 @9
210x6 @9
200x6 @8.5

Press - Work up to 8RM, Maximize NL in 16 minutes
125x6 @8
125x3 @8
125x1 @9.5
115x3 @9.5
105x4 @8
105x3 @8
105x3 @9
105x2 @8
105x2 @8
105x2 @8.5
105x4 @9.5

Work capacity is low today. Probably started too late or maybe I'm just not getting enough sleep with a toddler and an infant.

[Allentown]

I'm interested in training details, as I'm training around an infant myself these days.

[jwagner]

I'm interested in training details, as I'm training around an infant myself these days.

Warning: Stream of Conscious Follows.

I'm using RTS Guided Programming and trying to figure out fatigue management myself. Just starting to implement some advice from Mike T in his response to an email I sent him for his coaching call videos.

Guided programming uses a priority system for the training sessions with four priority workouts P1-P4. For the last few months I've been just pushing back training a day when I'm feeling too beat up. On weeks where I'm feeling particularly beat up this can lead to the P4 workout falling off the end of the week (I always try to get my P1 workout in on Mondays where I'm more rested and always try to have at least one day of rest (Sunday) prior. I may start trying to preempt the fatigue though by dropping volume first per the second video of Mike's response before dropping workouts.

One more thing; because of the kid situation, my wife agreed that I could take as long as I need in the garage once the toddler is asleep, so i usually don't get started until 8:30 at night. Since it's RTS style moderate volume (high for the SS crowd, low for the Sheiko crowd), full body workouts this means I'm not usually done before 10:30-11 and sleep time is sacrificed on those nights since 4:30 comes the same time every morning regardless of bedtime. This of course cuts into recovery even more than the frequent wake-ups already do. I wouldn't recommend this approach to anyone who had a better choice.

Also, TRAC (a free RTS web app) is pretty good about trimming the volume, but it is more reactive with more hysteresis than my recovery capabilities have, hence trying to be proactive. Take yesterday's session for instance, I new with only 4-5 hours of sleep my work capacity was going to be low, so I dropped a set of squats (4x6 instead of 5x6), and then let RPE guide weight decreases after the top set of bench and then the press density set (was supposed to be 125 for all sets, but I eventually dropped to 105 to keep going). If I had stayed with the prescribed workout and stuck out the original weights I would have been more beat up than I was this evening and probably would have had to push today's workout to Wednesday and then on Friday or so TRAC would have told me to drop a set. I'm hoping that by being proactive I can ride the sweet spot as much as possible (though I haven't been great about it evidenced by to huge dips in performance over the last couple months).

FWIW, even though strength is down since the new baby and work capacity seems to be directly correlated to sleep quantity and quality, my overall work capacity has increased. I'm usually only taking 4 minute rests for all but @9+ squat sets and 2-3 minutes on bench/upper body.

Like I said, stream of conscious. Hope it helps.

[jwagner]

C3W4D2

Comp. Deadlift
355x6 @7
370x6 @8
385x6 @9
360x6 @8
360x6 @8.5

3ct Paused Bench
205x6 @7
215x6 @8
225x6 @9.5
210x6 @8
210x6 @8.5

303 Tempo Squat - Work up to 8RM, maximize NL in 16 minutes
275x6 @8
275x4 @8
275x3 @8
275x3 @8
275x2 @8
275x2 @8
275x2 @8
Beltless. Brutal. Bruising. I have two pretty raw spots on my back where the bar was rubbing through my sweat soaked t-shirt.

Longest session in a while. Took about 2:15 start to finish which is an improvement over last cycle's time and about the same tonnage, though a few fewer reps on the density set. Trying to continue to force my work capacity to adapt to keep the times reasonable since the longer the session lasts, the less sleep I get.

[Allentown]

If I am following this, you have 4 workouts per week, with priorities to them- as in, never skip P1, but if you know you'll only have time for one more workout do P2?

I might have to move my sessions until after bed time, too. I drop off and pick up for daycare, getting home at 4:30ish. My wife is a vet, and works ~50 hours a week, with Monday off every week, usually 2 Saturdays a month, and usually 1 Sunday a month, but a variable schedule besides that. She frequently doesn't get home until 7 or 8. So far I've been able to get away with bringing the kid out into the garage and letting him hang out, playing between sets, but it can be a distraction, and if he needs a diaper, then a bottle, then gets grumpy, I end up writing off the rest of my workout like I did Monday. Instead, if I just cook/eat dinner when I get home, then train once he is in bed between 7 and 8, I'd get an hour or two of time uninterrupted.

[jwagner]

If I am following this, you have 4 workouts per week, with priorities to them- as in, never skip P1, but if you know you'll only have time for one more workout do P2?

That's essentially it. For my program there are 12 slots. P1 and P2 workouts always have the comp lifts (squat and bench for P1 and deadlift for P2) and then lower priority movements fill the other slots such that if I only get two sessions in, I'm still getting three pressing slots, two squat slots and one pulling slot per week with each slot being 4-6+ sets.

I might have to move my sessions until after bed time, too.

Fair warning, it took a little while to adjust to training so late in the day, but you will adapt.

[jwagner]

C3W4D2 - 27Sep17

Upholding the intermittent part.

Squat with Belt
325x5 @7
335x5 @8
345x5 @9
325x5 @8

Bench Press
210x5 @7
220x5 @8
230x5 @9.5
215x5 @8.5

Had some last minute work travel earlier in the week. Skipped the push press density set because it was already almost 11 pm and I was tired. 0430 comes early after late-night training.