KarlM: It's all about the log.

[KarlM]

Nine Week Plan:
This is my plan for the next nine weeks. My current 1RMs are:

Squat: 375 lbs
Deadlift: 445 lbs
Bench: 255 lbs
OHP: 175 lbs
Weighted Chin-up: 279 lbs

After 13 weeks on Andy Baker's GGW, I added 25 lbs to my squat and 20 lbs to my deadlift. My bench and OHP didn't move. I'm going to try to change that.

I'm going to go from three days per week to four, organized as follows:

Monday: Bench (H), OHP (M), Chin-ups, Hammer Curls
Tuesday: Squat (H), Deadlift (M)
Thursday: Paused Squat (L), Paused Bench (M), Chin-ups, Hammer Curls
Saturday: Squat (M), OHP (H), Deadlift (H)

Volumes:
Squat (H): 4 sets of 6/5/4, which means week 1 I do 4 sets of 6, week 2 I do 4 sets of 5, week 3 I do 4 sets of 4, then the cycle repeats.
Squat (M): 3 sets of 6/5/4
Squat (L): 2 sets of 6/5/4, do paused if recovery is ok
Deadlift (H): 2 sets of 6/5/4 (Second set will be a back-off if needed. I'll try to do two sets across as long as I can recover from that.)
Deadlift (M): 3 sets of 6/5/4
Bench (H): 4 sets of 6/5/4
Bench (M): 4 sets of 6/5/4
OHP (H): 4 sets of 6/5/4
OHP (M): 4 sets of 6/5/4
Chin-ups: 3-4 sets of 8-12 reps.

Intensities:
Squat (H) week 1 will start at 70% of 1RM (the 6's week). Week 2 will go to 75%, week 3 will be 80%. Weeks 4, 5 and 6 will be 75%, 80% and 85%. Weeks 7, 8 and 9 will be 80%, 85% then 90%. Medium day will be 5% less the above intensities. Light day will be 10% less heavy day.

Deadlift (H and M), same as above.

Bench (H) weeks will progress as 80%, 85%, 90%, 82.5%, 87.5%, 92.5%, 85%, 90%, 95%. Medium day will be 5% less those intensities.

OHP (H), same as bench.

This keeps squats the same as what is called for in GGW. I've added an extra set to the deadlifts. If I can't handle that, I'll drop it, but I think I need to continue to increase my ability to handle deadlift volume.

This deals with my lack of progress in bench and OHP by 1) increasing the intensity (which as I understand it is necessary for pressing when compared to lower body movements) and 2) increasing the volume by adding an extra medium bench session and adding an extra set on the medium days.

I'm hopeful I'll add around 10 lbs to bench and OHP in 9 weeks. If this cycle goes well, I'll probably just add 10 lbs to my presses and 20 lbs to my squats and deads and repeat the cycle with those resulting weights, then taper and test again. So maybe test again after two consecutive 9 week cycles.

[GlasgowJock]

Thanks! Did you just increase volume or did you also increase intensity? My plan is to bump up both for my next cycle.

Volume; Back off sets for pressing and just actually trying to comply with the programme i.e. not skipping the light day/ bench pressing.

Reading a lot of good stuff on here with people just ramping up their volume (80% or 8 RPE work) for increased compliance/ "gainzZz".

*Consider an 8 or 9 day "week" as well if you're struggling to recover lower body.

[cole]

Looks like a quality program Karl

[KarlM]

11/20/17, Week 1, WO 1, Nine Week Program

Bench (H, 80%)
205 X 6 @7
205 X 6 @6.5
205 X 6 @6.5
205 X 6 @7
5 min rests. Still working on RPE rating. It seems there is less room for error when rating pressing motions.

OHP (M, 77% - supposed to be 75% but I wanted to put a plate on)
135 X 6 @7
135 X 6 @7
135 X 6 @7.5
135 X 6 @8
5 min rests. These felt good.

Chinups
BW X 10 X 3

Hammer Curls (2 min rests)
30 lbs DB X 13, 10, 9

I'm traveling for Thanksgiving. Plan is to get a day pass for a 24 hour fitness close to my sister's home. I'll need to get one workout in while I'm there.

[KarlM]

11/21/17, Week 1, WO 2, Nine Week Program

Squat (H, 70%)
265 X 6 @7
265 X 6 @ 7.5
265 X 6 @ 7.5
265 X 6 @ 8
I came down with a cold and have some congestion. Felt it on the squats. On the last set I almost had to cough in the middle of it.

Deadlift (M, 65%)
290 X 6 @6
290 X 6 @6
290 X 6 @6
Right now @6 really means it wasn't @7. But I have really no idea how to tell @5 from @6 etc. Easy weights are a great time to focus on form.

[KarlM]

Thanksgiving update:
Had a great time visiting my family in Phoenix Arizona. However, there were several late nights and lots of booze, and I definatly felt it during my workouts. I lifted at an LA Fitness close to my sister's house. Overall, it wasn't too bad, but the stupid 45 lbs plates were decagons (I think, I didn't count the edges), and that really messed with my deadlifting. I basically had to reset after each rep. I got the work done though.

11/24/17, Week 1, WO 3, Nine Week Program
Paused Squat (L, 60%)
225 X 6 X 2, @7 (5 min rest)

Paused Bench (M, 75%)
190 X 6 X 4, @7 (1 count pause, 5 min rests)

Neutral, Close Grip Pull Ups
BW X 8, 8, 7. There was literally one straight bar in the whole gym (it wasn't available). The pull up stations had all these varying widths and grips, but none straight. However, since I struggled with these perhaps I should switch my grip up more frequently. I've been doing chin-ups exclusively to get that extra bicep work in I've heard so much about.

There were machines! I did two sets of chest supported rows (I like these). Two plates per arm, X11,10.
***
11/25/17, Week 1, WO 4, Nine Week Program
Squat (M, 65%)
245 X 6, @6
245 X 6, @ 6.5-7
245 X 6 @7
I'm taking RPE 6 as "well, I felt that last rep, in that it was harder than the one before it, but I'm pretty sure my bar speed didn't slow down at all."

OHP (H, 80%)
140 X 6, @7.5
140 X 6, @8.5
140 X 6, @9
140 X 6, @10 (oops)
These were harder than last week, but that's almost certainly due to heavy drinking late into the evening with the family

Deadlift (H, 70%)
315 X 6 X 2, @6
As mentioned above, had to reset between each rep due to the decahedral 45 lbs plates. Not fun.

Week 1 done.

[KarlM]

11/27/17, Week2, Day 1
Gym familiarity is nice.

Bench (H, 85%)
215 X 5, @7?
215 X 5, @ 6.5
215 X 5, @ 7
215 X 5, @ 7
(5 min rests)

OHP (M, 80%)
140 X 5, @7.5-8
140 X 5, @8
140 X 5, @8.5
140 X 5, @8
(5 min rests)
I think the RPE variability is composed of at least two sources: 1) error in actual rating (probably most of it), and 2) variability in technique. It's not just the occasional rep that gets away from me. Maybe more like a quarter to a third, I believe.

Chin-ups
BW X 10, 9, 8
(5 min rests)

Hammer Curls
30 lbs DB X 14, 10, 10
(2 min rests)

[KarlM]

11/28/17, Week 2, Day 2
Christmas Tree Procurement and Decoration Day

Squat (H, 75%)
280 X 5, @7
280 X 5, @7
280 X 5, @7-7.5
280 X 5, @7.5

Snuck this in at lunch due to Christmas Tree Procurement and Decoration Day. Missed medium deads. Will make that up tomorrow.

[KarlM]

11/30/17, Week 2, Day 3
Paused Squat (L, 65% of comp squat 1RM)
245 X 5 @7
245 X 5 @7
(5 min rest)

Paused Bench (M, 80% of TnG 1RM)
205 X 5 X 4, all @7. Paused for 1 Mississippi

Deadlift Makeup (M, 70%)
315 X 5 X 3, @ easy

Skipped accessories (chins and curls).

Paused squats are a great tool to discover you didn't do a good job "breating into your belly." On a couple of the reps, while sitting at the bottom of the squat, I thought I was going to dislodge my eyeball from its socket. Need to be more deliberate with my valsalva.

[KarlM]

12/2/17, Week 2, Day 4
Squat (M, 70%)
265 X 5, @6
265 X 5, @6
265 X 5, @6
(5 and 10 min rests. Chatted between sets 2 and 3 to fellow gym goer. Wound up resting 10 min.)

OHP (H, 85%)
150 X 5, @8.5
150 X 5, @9
150 X 5, @9.5
150 X 5, @9.5
(5 min rests)
Happy with the RPEs for these sets.

Deadlift (H, 75%)
335 X 5 X 2, @ I don't know. Maybe @6. 5 min rest.

Session felt solid. Happy with my presses and deads. Had a bit of knee slide for my squats. Week 2 done.

[cole]

how do you like 4 day? it looks like you are on an HLM?

[KarlM]

@cole
I like the 4 day split much better, since each day isn't always a slog. Fewer longer days aren't as manageable (for me at least) as are more, albeit shorter days.

This isn't a traditional HLM program, where typically there is a day devoted to all the heavy lifts, then a day with only light movements and finally day with the medium movements. In this program (which follows closely Andy Baker's GGW, which is organized as a three day per week setup) the stress from each heavy movement is spread more evenly throughout the week, so that days are more comparable in terms of total stress. In the 4 day program I've set up, Monday is the heavy pressing day (heavy bench and medium OHP), with Thursday (Med Paused Bench) and Saturday (Heavy OHP) being similar in total pressing stress (probably the paused bench is a bit more stressful than heavy OHP). For lower body movements, Tuesday (heavy squat, med deadlift) is the most stressful, but Saturday (med squat, heavy OHP and heavy deads) is the most systemically stressful day (since there are three major movements). Only the squat has a devoted light day; all the other lifts are just heavy or medium.

[KarlM]

12/4/17, Week 3, Day 1

I realized I've never hit 230 lbs for 5 on my bench, so I took a page out of @cwds and @Chebass88s approaches, and decided if I had it in me I'd try to set a 5RM for bench. I did, and I had a rep left in the tank

Bench (H, 90%)
230 X 5 @9 PR! (e1RM = 270 lbs)
230 X 4 @9
230 X 4 @9
230 X 4 @9
(5-7 min rests)

OHP (M, 85%)
150 X 4 @8.5
150 X 4 @9
150 X 4 @8.5
150 X 4 @10 (technical issue)
(5-6 min rests)

Neutral Grip Pull Ups
BW X 10
BW X 10
BW X 8
(5 min rests)

I felt strong like soldier today.

[Wilhelm]

Nice work there, Karl. +++

[Chebass88]

Congrats on your PR. Keep pushing the numbers up!

[KarlM]

Nice work there, Karl. +++

Congrats on your PR. Keep pushing the numbers up!

Thanks guys

12/5/17, Week 3, Day 2
Squat (H, 80%)
300 X 4 @7?
300 X 4 @8.5
300 X 4 @9
300 X 4 @9
(6-7 min rests)
Squats felt heavy.

Deadlift (M, 75%)
335 X 4 X 3
(5 min rests)
Deadlifts felt easy. Too easy to rate RPE.

[peez]

12/4/17, Week 3, Day 1

I realized I've never hit 230 lbs for 5 on my bench, so I took a page out of @cwds and @Chebass88s approaches, and decided if I had it in me I'd try to set a 5RM for bench. I did, and I had a rep left in the tank

Bench (H, 90%)
230 X 5 @9 PR! (e1RM = 270 lbs)
230 X 4 @9
230 X 4 @9
230 X 4 @9
(5-7 min rests)

I felt strong like soldier today.

Solid benching, Karl! I'll try to keep up with you!

[KarlM]

Thanks peez! I'm a fellow judoka too, although I haven't trained for a few years. Last time I got on the tatami I really jacked my shoulder. That injury led me to strength training, which as you said has sort of become its own thing. At some point I'll try to get back out there, and I'm interested in seeing how I'll be able to apply my newfound strength on the tatami.

[KarlM]

12/7/17, Week 3, Day 3
Paused Squat (L, 70% of comp squat 1RM)
265 X 4 X 2 @7
(5 min rests)

Paused Bench (M, 85% of TnG 1RM)
215 X 4 @6.5
215 X 4 @7
215 X 4 @7
215 X 4 @7.5
(5 min rests)

Neutral Grip Pull Ups
BW X 10
BW X 10
BW X 9 (last rep dodgy, probably shouldn't count it. I might have looked like a cross fitter.)
(5 min rests)

Light squats as active recovery is a real thing.

[KarlM]

12/9/17, Week 3, Day 4
Squat (M, 75%)
280 X 4 X 4, 5 min rests. Squatted in flats again. I felt like I did a good job today of keeping my weight right over the middle of the foot. Squats felt pretty easy.

OHP (H, 90%)
Overhead press today was a shit show. It was supposed to be 160 X 4 X 4, which is a prescription I've completed before.
160 X 3, failed 4th
155 X 4 @10
155 X 3 @9.5
145 X 4 @10 (lost balance on 3rd rep; had to take a step forward to recover)
135 X 5 @8

Deadlift (H, 80%)
355 X 4 @6?
355 X 4 @7?

Wife and I stayed up late watching Stranger Things (we are late to this party), and we drank way too much booze. Interestingly, I didn't fell it too bad for my squats and deads for this workout (the next morning) but my OHP really suffered. Another consideration is that I may have programmed too much intensity for my presses, although I haven't felt that way yet on my bench (bench and OHP are programmed with same sets, reps and %s). I'll try a few more workouts with my current program but if I miss any more reps I'll probably back off the intensity for those lifts.