Alphagamma's Training Log

[alphagamma]

Age: 27
Weight: 100kg
Height: 187cm

I am on the far left side of the bell curve for lifting. I am extremely fatigue resistant, but I seem to have very poor recovery capacity as well. Have not had substantial progress for 8 years. but my own, current program have lasted for 12 weeks so far (I usually bail on programs after 6-8 weeks due to falling 1RMs and fatigue)

My current program is a barebones Texas Method style program with RPE and even less volume and frequency:

DAY 1 (Volume Day)
SQ and BP 5 @ RPE 8-9 , -5% X5X2-3

DAY 2 (Intensity Day)
SQx1x4 (+2.5-5kg) or RPE 9
BPx1x4 (+2.5kg)

I never figured out how to program a "Wednesday" workout. A medium day screws up with recovery and a light day...well, full rest is probably better in this case.

DLs and OHPs? I never managed to progress by doing both SQ and DL at the same time. My coping theory is that I have long limbs and ROMs which cause those lifts to interfere with each other.

Progress so far:
Sq 140x1x4 > 170x1x4
BP 95x1x4 > 110x1x4

28/2
140x5 132.5x5x2
95x5 90x5x2

[alphagamma]

2/3
175x5
112.5x1x4

[houzi]

Welcome!

[CheekiBreekiFitness]

Age: 27
Weight: 100kg
Height: 187cm

I am on the far left side of the bell curve for lifting. I am extremely fatigue resistant, but I seem to have very poor recovery capacity as well. Have not had substantial progress for 8 years. but my own, current program have lasted for 12 weeks so far (I usually bail on programs after 6-8 weeks due to falling 1RMs and fatigue)

My current program is a barebones Texas Method style program with RPE and even less volume and frequency:

DAY 1 (Volume Day)
SQ and BP 5 @ RPE 8-9 , -5% X5X2-3

DAY 2 (Intensity Day)
SQx1x4 (+2.5-5kg) or RPE 9
BPx1x4 (+2.5kg)

I never figured out how to program a "Wednesday" workout. A medium day screws up with recovery and a light day...well, full rest is probably better in this case.

DLs and OHPs? I never managed to progress by doing both SQ and DL at the same time. My coping theory is that I have long limbs and ROMs which cause those lifts to interfere with each other.

Progress so far:
Sq 140x1x4 > 170x1x4
BP 95x1x4 > 110x1x4

28/2
140x5 132.5x5x2
95x5 90x5x2

Welcome to the forum man !

If after 6-8 weeks you tend to bail out isn't this a sign that your "time to peak" is about 6 weeks, and that you should do a pivot block every 6 weeks ?

[alphagamma]

Age: 27
Weight: 100kg
Height: 187cm

I am on the far left side of the bell curve for lifting. I am extremely fatigue resistant, but I seem to have very poor recovery capacity as well. Have not had substantial progress for 8 years. but my own, current program have lasted for 12 weeks so far (I usually bail on programs after 6-8 weeks due to falling 1RMs and fatigue)

My current program is a barebones Texas Method style program with RPE and even less volume and frequency:

DAY 1 (Volume Day)
SQ and BP 5 @ RPE 8-9 , -5% X5X2-3

DAY 2 (Intensity Day)
SQx1x4 (+2.5-5kg) or RPE 9
BPx1x4 (+2.5kg)

I never figured out how to program a "Wednesday" workout. A medium day screws up with recovery and a light day...well, full rest is probably better in this case.

DLs and OHPs? I never managed to progress by doing both SQ and DL at the same time. My coping theory is that I have long limbs and ROMs which cause those lifts to interfere with each other.

Progress so far:
Sq 140x1x4 > 170x1x4
BP 95x1x4 > 110x1x4

28/2
140x5 132.5x5x2
95x5 90x5x2

Welcome to the forum man !

If after 6-8 weeks you tend to bail out isn't this a sign that your "time to peak" is about 6 weeks, and that you should do a pivot block every 6 weeks ?

Thanks @houzi and @CheekiBreekiFitness

If you are talking about less specific/stressful and more hypertrophy focused training, it doesn't seem to work for me. I don't seem to get anything out of it.

[mgil]

Welcome aboard!

[CheekiBreekiFitness]

Age: 27
Weight: 100kg
Height: 187cm

I am on the far left side of the bell curve for lifting. I am extremely fatigue resistant, but I seem to have very poor recovery capacity as well. Have not had substantial progress for 8 years. but my own, current program have lasted for 12 weeks so far (I usually bail on programs after 6-8 weeks due to falling 1RMs and fatigue)

My current program is a barebones Texas Method style program with RPE and even less volume and frequency:

DAY 1 (Volume Day)
SQ and BP 5 @ RPE 8-9 , -5% X5X2-3

DAY 2 (Intensity Day)
SQx1x4 (+2.5-5kg) or RPE 9
BPx1x4 (+2.5kg)

I never figured out how to program a "Wednesday" workout. A medium day screws up with recovery and a light day...well, full rest is probably better in this case.

DLs and OHPs? I never managed to progress by doing both SQ and DL at the same time. My coping theory is that I have long limbs and ROMs which cause those lifts to interfere with each other.

Progress so far:
Sq 140x1x4 > 170x1x4
BP 95x1x4 > 110x1x4

28/2
140x5 132.5x5x2
95x5 90x5x2

Welcome to the forum man !

If after 6-8 weeks you tend to bail out isn't this a sign that your "time to peak" is about 6 weeks, and that you should do a pivot block every 6 weeks ?

Thanks @houzi and @CheekiBreekiFitness

If you are talking about less specific/stressful and more hypertrophy focused training, it doesn't seem to work for me. I don't seem to get anything out of it.

Yeah, in that case it would be a period of 1-2 weeks where you do less specific work, a bit less volume etc. It's sort of like a deload. You can check the RTS podcasts/youtube channel, they describe pivots in great details.

[alphagamma]

Age: 27
Weight: 100kg
Height: 187cm

I am on the far left side of the bell curve for lifting. I am extremely fatigue resistant, but I seem to have very poor recovery capacity as well. Have not had substantial progress for 8 years. but my own, current program have lasted for 12 weeks so far (I usually bail on programs after 6-8 weeks due to falling 1RMs and fatigue)

My current program is a barebones Texas Method style program with RPE and even less volume and frequency:

DAY 1 (Volume Day)
SQ and BP 5 @ RPE 8-9 , -5% X5X2-3

DAY 2 (Intensity Day)
SQx1x4 (+2.5-5kg) or RPE 9
BPx1x4 (+2.5kg)

I never figured out how to program a "Wednesday" workout. A medium day screws up with recovery and a light day...well, full rest is probably better in this case.

DLs and OHPs? I never managed to progress by doing both SQ and DL at the same time. My coping theory is that I have long limbs and ROMs which cause those lifts to interfere with each other.

Progress so far:
Sq 140x1x4 > 170x1x4
BP 95x1x4 > 110x1x4

28/2
140x5 132.5x5x2
95x5 90x5x2

Welcome to the forum man !

If after 6-8 weeks you tend to bail out isn't this a sign that your "time to peak" is about 6 weeks, and that you should do a pivot block every 6 weeks ?

Thanks @houzi and @CheekiBreekiFitness

If you are talking about less specific/stressful and more hypertrophy focused training, it doesn't seem to work for me. I don't seem to get anything out of it.

Yeah, in that case it would be a period of 1-2 weeks where you do less specific work, a bit less volume etc. It's sort of like a deload. You can check the RTS podcasts/youtube channel, they describe pivots in great details.

I'll check it out. I usually move to a hypertrophy focused block but it never worked. Maybe less volume is the answer.

6/3
145x5x3
97.5x5

[alphagamma]

14/3

160x5 8-8.5 150x5x2

Felt strong while doing squats, so decided to be more aggressive with adding weight. Looking at my phone logs, it looks like it was the highest I've lifted for 5s for the whole of 2022 at least (far from any PR still).

My lazy programming looks retarded but its somehow working.

I think I might transition to a One lift per day program of literally just

Monday: Squats 5 @ 9, 2 fatigue sets
Thursday/Friday: Bench with same scheme. Maybe one more fatigue set.

And just add weight to the bar every week. Perhaps Ill do an intensity day every month or transition back to my own TM peaking program after some weeks.

[alphagamma]

16/3

BP 100x5 @ 9 95x5, 90x6x2 (+2.5kg)

[alphagamma]

20/3
SQ 165x5 @ 9 155x5 150x5

Felt quite good. Never felt this strong in forever. Might experiment with a 5>3>1 scheme and do triples next week, not sure. It's clear that higher intensity and longer intersession rest is working for now at least.

[alphagamma]

24/3
BP 102.5x3 @ 9 95x3x4

Was feeling tired the past few days. Decided to just do some triples.

[alphagamma]

Experimenting with triples for some volume on Monday, take a break from 5s

27/3
170x3 @ 9, 160x3 150x3 @ 9.5

These were a bit too grindy

30/3

SQ 160x1x3, 150x1x3 @ 9
BP 100x1x3, 95x1x3 @ 9

Adding back more intensity work, going to the same program i was running few weeks ago, see how it goes

[alphagamma]

3/4

SQ 140x3 150x3 @ 8 142.5x3x3 @ 7
BP 95x3 @ 9 90x3x2 85x3

SQ warmups and topset felt sluggish, but fatigue dissipated in real time as time went on.

[alphagamma]

7/4

140x1 150x1 @ 11 (BAIL)

Woke up with a runny nose, and as the day went on i started having muscle aches/chills, probably some mild cold/covid

10/4

This replaces Friday's workout

SQ 170x1 175x1 180x1 @ 9 170x1x2
BP 105x1 110x1 @ 10 100x1

Could have done 185 or 190, still the heaviest Ive done in a long time.

BP is not working out, my pecs/biceps feel sore all the time so something has to change.

[alphagamma]

Been doing the Russian Squat program for the SQ and BP for the past 6 weeks.

SQ went from 190 to 200kg, BP went from 105 to 115kg.

Will either go at it again or try Smolov Jr out.

[DCR]

Been doing the Russian Squat program for the SQ and BP for the past 6 weeks.

What is this?

Would google but figure gonna get a lot of results with those search terms.

[alphagamma]

Been doing the Russian Squat program for the SQ and BP for the past 6 weeks.

What is this?

Would google but figure gonna get a lot of results with those search terms.

Its this

https://www.strengthlog.com/russian-squat-routine/

I did this for the Squat and Bench. Didn't do anything else. No assistance or DLs

[alphagamma]

Doing RSP for the squats and trying out Smolov Jr for the bench

160x2x6
80x6x6

[alphagamma]

160x3x6
85x5x7-8