KarlM: It's all about the log.

[cole]

90% of 1RM is usually a difficult triple. No way I could do my OHP 4x4 @ 90%

[KarlM]

90% of 1RM is usually a difficult triple. No way I could do my OHP 4x4 @ 90%

Yeah, I know how it looks. One of the things I've discovered about my presses is that I'm better at reps than I am at 1 RM attempts (interestingly, this doesn't seem to hold for my squat and deadlift). This gets at one of the problems with percentage-based programming we've been hearing about - e.g. what is 90% of my OHP 1RM? When I estimate 1RM from rep maxes or RPE, I typically overestimate for both OHP and bench by 10-15 lbs. So this cycle I'm trying to add more intensity, similar to what is often described for programming females (yeah, I don't like it but maybe I'm less male for my presses). For example, last Monday I did a 4X4 at 90% for my bench without much of a problem. Having said all that, I did just fail spectacularly Saturday's heavy OHP session so I very well could be all wrong about this Perhaps I failed because I've already built up too much fatigue over these first three weeks for my presses and it's catching up with me.

I'll know more after today's heavy bench/medium OHP session. If it feels too heavy I'll probably not wait around any longer and just go ahead and adjust the intensities down accordingly. Maybe I need to embrace RPM based programming for my presses sooner rather than later. Things still feel good for squats and deads so I'm not going to mess with those.

[peez]

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.

It's the same for me - the extrapolated e1RM for press and bench is more that I can actually do - if I can DL/squat 15% more for a single than my 5RM, it's about 10%-12% for press & bench. Nothing to be done, it's just something to consider for programming higher intensity for pressing lifts.

[GlasgowJock]

90% of 1RM is usually a difficult triple. No way I could do my OHP 4x4 @ 90%

Same here.

85% for 4x4 probably my limit when pressing.

[KarlM]

12/11/17, Week 4, Day 1
Bench (H, 82.5%)
210 X 6 @7.5
210 X 6 @8.5
210 X 6 @8
210 X 6 @9
(5-7 min rests)

OHP (M, 77.5%)
135 X 6 @9
135 X 6 @9
135 X 6 @9
135 X 5, failed 6th

Skipped Pull-ups and Curls. I'll do them tomorrow.

I definitely felt beat up tonight. I did the workout later than normal (my son had basket ball tryouts, so I had to get this in after that), but I don't think that's the problem. @cole, @GlasgowJock and @peez, it looks like I'm already beating myself up with too much intensity too early in the cycle. I mean I just missed a rep on a medium OHP day... I obviously need a course correction. Going forward, I will reduce my pressing intensity and hope that I can recover enough from the last three weeks so that I can make gains at the end of this cycle.

[cole]

It's a tricky bitch . I don't think we can ever figure it out completely.

[asd]

Great log, Karl, I've set up a notification whenever you post so I can track your progress : )

[peez]

I definitely felt beat up tonight. I did the workout later than normal (my son had basket ball tryouts, so I had to get this in after that), but I don't think that's the problem. @cole, @GlasgowJock and @peez, it looks like I'm already beating myself up with too much intensity too early in the cycle. I mean I just missed a rep on a medium OHP day... I obviously need a course correction. Going forward, I will reduce my pressing intensity and hope that I can recover enough from the last three weeks so that I can make gains at the end of this cycle.

Are you doing a recovery week every 6-8 weeks? (working at 60-70% max. or just messing around, and no cheating!)

It's one of the features of 5/3/1 I really like - gives the beat up body some time to rest and recover and hit the weights hard again. Especially as you get older it's great for mind and body.

[GlasgowJock]

Going forward, I will reduce my pressing intensity and hope that I can recover enough from the last three weeks so that I can make gains at the end of this cycle.

I still feel the way forward is more pressing volume at 70-80% throwing in incline & dumbbell work (still working on taking my own advice). Reading a lot of good stuff in the "post-novice" thread in training as well as Baker's continued input in Egypt.

I ramped up the intensity early on in a previous GGW cycle and just accumulated a bunch of tendinitis in my elbows and shoulder. Perhaps once you've sufficiently recovered re-consolidate for the 7-10 week phase ramping up your pressing volume (an extra "pressing" day, back off sets or a second light/ medium pressing exercise).

[KarlM]

It's a tricky bitch . I don't think we can ever figure it out completely.

Good enough will be good enough for me.

Great log, Karl, I've set up a notification whenever you post so I can track your progress : )

Thanks! Glad there's something useful in all this for you

Are you doing a recovery week every 6-8 weeks? (working at 60-70% max. or just messing around, and no cheating!)

It's one of the features of 5/3/1 I really like - gives the beat up body some time to rest and recover and hit the weights hard again. Especially as you get older it's great for mind and body.

Yeah, I'll deload after week 9. I get the appeal of 5/3/1, but I don't think it has enough volume for me. I know I can modify it, but I've already learned a bunch from the GGW HLM setup that I'm trying to apply going forward. Hopefully I'll get better at it!

Going forward, I will reduce my pressing intensity and hope that I can recover enough from the last three weeks so that I can make gains at the end of this cycle.

I still feel the way forward is more pressing volume at 70-80% throwing in incline & dumbbell work (still working on taking my own advice). Reading a lot of good stuff in the "post-novice" thread in training as well as Baker's continued input in Egypt.

I ramped up the intensity early on in a previous GGW cycle and just accumulated a bunch of tendinitis in my elbows and shoulder. Perhaps once you've sufficiently recovered re-consolidate for the 7-10 week phase ramping up your pressing volume (an extra "pressing" day, back off sets or a second light/ medium pressing exercise).

I've added an extra day of benching and an extra set to the medium days from the basic GGW template. Hopefully that will be enough additional volume to drive gains after scaling the intensity back.

[peez]

I've added an extra day of benching and an extra set to the medium days from the basic GGW template. Hopefully that will be enough additional volume to drive gains after scaling the intensity back.

Why not add a day on the mat? See what you can do with all that newfound strength! Kata guruma (kinda like fireman's carry for the non-Judoka here) never was as much fun as after reaching a 3 plate squat. Pity it's not legal in competition anymore.

[KarlM]

I've added an extra day of benching and an extra set to the medium days from the basic GGW template. Hopefully that will be enough additional volume to drive gains after scaling the intensity back.

Why not add a day on the mat? See what you can do with all that newfound strength! Kata guruma (kinda like fireman's carry for the non-Judoka here) never was as much fun as after reaching a 3 plate squat. Pity it's not legal in competition anymore.

The day they banned leg grabs was a sad day for my judo Fireman's carry was a go to move from my wrestling days and it was even more effective when I took up judo because of the nice handles the gi gives. The only time I ever did it standing was when I had to do the nage no kata for my shodan. I promise I'll get back onto the mat soon, just not yet. I want to ride out this strength thing for awhile

[KarlM]

12/12/17, Week 4, Day 2
Squat (H, 75%)
280 X 6 @8 (wound up with a rather impressive bloody nose on rep 2. Finished the set but it was rather distracting.)
280 X 6 @8.5 (other nostril started to bleed. Inserted plugs into both nostrils for sets 3 and 4).
280 X 6 @8
280 X 6 @8.5
(rests were all over the place due to the nose)

Deadlift (M, 70%)
315 X 6 X 3 @ easy
(5 min rests)

Did this workout in my garage (I have a small set up there with very cheap equipment - when I can afford it I will go all in on a nice home set up.) It looks like someone was murdered in there. Need to scrub the blood off the floor.
***
12/14/17 make up
Neutral Grip Pull Ups
BW X 10 X 3, last set was an @10.
(6 - 8 min rests)

Did these at lunch.

[peez]

I've added an extra day of benching and an extra set to the medium days from the basic GGW template. Hopefully that will be enough additional volume to drive gains after scaling the intensity back.

Why not add a day on the mat? See what you can do with all that newfound strength! Kata guruma (kinda like fireman's carry for the non-Judoka here) never was as much fun as after reaching a 3 plate squat. Pity it's not legal in competition anymore.

The day they banned leg grabs was a sad day for my judo Fireman's carry was a go to move from my wrestling days and it was even more effective when I took up judo because of the nice handles the gi gives. The only time I ever did it standing was when I had to do the nage no kata for my shodan. I promise I'll get back onto the mat soon, just not yet. I want to ride out this strength thing for awhile

Indeed, a real shame. But there are legal variants I've been teaching lately. Good thing the nage no kata still has the old form, but my poor kata partner had to suffer. I'm currently collecting tournament points for my nidan and will have to start practicing the kata soon.

You'll be one hell of an opponent when you come back. I don't understand why strength training is discouraged by many old-school senseis. Strength is so much easier to acquire than technique - probably that's why.

[KarlM]

I've added an extra day of benching and an extra set to the medium days from the basic GGW template. Hopefully that will be enough additional volume to drive gains after scaling the intensity back.

Why not add a day on the mat? See what you can do with all that newfound strength! Kata guruma (kinda like fireman's carry for the non-Judoka here) never was as much fun as after reaching a 3 plate squat. Pity it's not legal in competition anymore.

The day they banned leg grabs was a sad day for my judo Fireman's carry was a go to move from my wrestling days and it was even more effective when I took up judo because of the nice handles the gi gives. The only time I ever did it standing was when I had to do the nage no kata for my shodan. I promise I'll get back onto the mat soon, just not yet. I want to ride out this strength thing for awhile

Indeed, a real shame. But there are legal variants I've been teaching lately. Good thing the nage no kata still has the old form, but my poor kata partner had to suffer. I'm currently collecting tournament points for my nidan and will have to start practicing the kata soon.

You'll be one hell of an opponent when you come back. I don't understand why strength training is discouraged by many old-school senseis. Strength is so much easier to acquire than technique - probably that's why.

I agree completely. The whole point of Judo technique is how to overcome someone stronger than you, and it takes a long time to be able to do that with any sort of certainty. Which proves the point, doesn't it?

[KarlM]

12/15/17, Week 4, Day 3
Paused Squat (L, 65% of competition squat)
244 X 6 @7.5
244 X 6 @7.5
(6 min rest)

Paused Bench (M, 72.5% of TnG max)
185 X 6 @6
185 X 6 @6
185 X 6 @6.5
185 X 6 @6.5
(5 min rests)

DB Rows
70 lbs DB X 10 X 3
(5 min rests)

After watching @mgil's video on DB Rows in the technique section, I tried to really focus on strict reps. I think I did a better job with these.

[mgil]

Hope they work out well for you!

[KarlM]

12/16/17, Week 4, Day 4
Squat (M, 70%)
265 X 6 @7
265 X 6 @7
265 X 6 @7

OHP (H, 77.5%)
135 X 6 @8
135 X 6 @7.5-8
135 X 6 @8
135 X 6 @8.5
135 X 6 @8.5 (bonus set!)

Deadlift (H, 75%)
335 X 6 @7
335 X 6 @7

Significant lower back fatigue after this session. No tweaks, just fatigue. I need to be careful going into my next squat day. Dropped intensities for OHP but added an extra set. Also discovered if I did my Valsalva with my mouth open, I didn't feel any pressure against my ear drum. Which is obvious, but apparently it took me awhile to get there.

[KarlM]

12/18/17, Week 5, Day 1
Bench (H, 88.2% - went off script)
225 X 5 @?
225 X 5 @7-7.5
225 X 5 @8
225 X 5 @8.5

OHP (M, 77.5%)
135 X 5 @7.5
135 X 5 @7.5
135 X 5 @7.5
135 X 5 @7

Bench felt really strong. Glad I went heavier. RPEs justified that decision

[KarlM]

Video of the second set of my 225 X 5 X 4 bench session from 12/18/17 workout.



I rated this RPE 7-7.5. What say you Exodus?