When are PRs reliable?

[cgeorg]

The Mind said that.

[Murelli]

are synced through the gravitational field.

You know what Deepak says:

"“The total number of minds in the universe is one. In fact, consciousness is a singularity phasing within all beings.”

Wait. Fuck. No. Erwin Shroedinger said that.

Have you ever had a dream, Hanley, that you were so sure was real? What if you were unable to wake from that dream, Hanley? How would you know the difference between the dream world and the real world?

[Hanley]

Have you ever had a dream, Hanley, that you were so sure was real?

No

[unruhschuh]

are synced through the gravitational field.

You know what Deepak says:

"“The total number of minds in the universe is one. In fact, consciousness is a singularity phasing within all beings.”

Wait. Fuck. No. Erwin Shroedinger said that.

He's RONG! There are minds and anti minds and the total sum is zero.

God told me in a dream or bush ore something. I guess I'll start my own damn cult and become diamond encrustedly rich.

[Les]

@Hanley

I had a question for you about training SHW's. A lot of larger lifters seem to be able to get away with squatting and DLing 1x per week. This includes great lifters in IPF as well. For myself, this has worked to a point, but now I feel like I am spinning my wheels a bit and making small gains here and there at best. So how would slowly up the frequency to take into the account the 48/72 hour window for lifters like this? For myself, I typically do 4 work sets per week. Every time I ever tried it in the past, including once under the coaching of an SSC, I crashed and burned. I was almost thinking maybe doing 1-2 sets top or something like that? So if you did it 3x per week you would be hitting 6 sets at that point, which is a step in the right direction.

Thanks in advance!

[mgil]

@Les, have you tried a light squat session following your DL day? Using your current numbers, something like a quick single/double @405 and then 5-6 sets of 315x5? A little bit of stimulus and then easy volume? I dunno. You're way up that curve.

[Les]

@Les, have you tried a light squat session following your DL day? Using your current numbers, something like a quick single/double @405 and then 5-6 sets of 315x5? A little bit of stimulus and then easy volume? I dunno. You're way up that curve.

Yeah, something like that could probably work. I was just curious what other people would do in a scenario like this. After the meet, I am going to work with KOTJ to see if we can slowly turn up the volume without burning myself out. But I do think that it will be key to work on the easy end of the hypertrophy spectrum (like 60%) more often than being on the high end of it.

[mgil]

Yeah, referencing one of Hanley's earlier posts, it seems like taking what would be a 3x10 event (like 315 in your case) and breaking it up into smaller sets (6x5) so that you're fresh for every set and no inflammation builds.

[Hanley]

So how would slowly up the frequency to take into the account the 48/72 hour window for lifters like this?

It's tricky to give generic advice...'cause you're like really strong. But here goes:

To start:

- I'd just take the squat session and split the tonnage in half between 2 sessions separated by 72 hours.

- I'd probably make the second session a secondary squat movement (SSB or beltless..something that addresses your specific needs while still providing good tonnage).

- And -- like Gilballs mentioned -- I'd do more sets of fewer reps. If you're doing 8-12 sets @6-7 instead of 4 @8-9....great. Just get a single at 8 in here and there. And peak when you need to peak.

- increase tonnage for each of the two sessions very conservatively based on how well you've recovered in the 72-hour recovery window.

So, instead of this (I'm ballparking numbers):

Monday:
Squat 450X4X4

I might do

Monday:
Squat. Single @8, followed by
400x2repsx5sets

Thursday:
SSB or beltless or tempo or paused:
325ish x 3reps x 4 sets

If you're doing a big 8-week block or something, you could still use this ^ basic layout, just adjust loads and volume over the block leading to a peak. And mix up the Thursday squat variation.

[Les]

@Hanley

Thanks for the write up. Something like that seems very doable in my mind. I appreciate you taking the time to post it.