Rob's log part 2 (gonna take a crack at PLing)

[Perrin Aybara]

I don't know, this is way outside anything I've ever done. Not saying it won't work, only way to know is try it out. Get something and stick with it awhile and see what works. Trial and error is a big part of this.

Testing maxes that often is wasting time though. Why test strength when you could be building it? Meets are for maxing. Rep out with 80-90% if you want to test. If you get 405x5 now and 435x6 in six weeks you know you're stronger. Hitting some 2-3RMs closer to the meet will let you know almost exactly where you are. Just my opinion.

 

[ROB581211]

I don't know, this is way outside anything I've ever done. Not saying it won't work, only way to know is try it out. Get something and stick with it awhile and see what works. Trial and error is a big part of this.

Testing maxes that often is wasting time though. Why test strength when you could be building it? Meets are for maxing. Rep out with 80-90% if you want to test. If you get 405x5 now and 435x6 in six weeks you know you're stronger. Hitting some 2-3RMs closer to the meet will let you know almost exactly where you are. Just my opinion.

That may be a better option. I just know that when I did my mock meet I failed reps I know I could get if the weight wasn't such a shock. For me it's mental. I rarely if ever hit a new weight the first time trying it.

 

[Perrin Aybara]

That may be a better option. I just know that when I did my mock meet I failed reps I know I could get if the weight wasn't such a shock. For me it's mental. I rarely if ever hit a new weight the first time trying it.

That's where progressing through those sections of that table comes into play. You start out with lighter weights and move into heavier weights as the weeks go on. In the weeks leading into the meet you'll be working with heavy triples and doubles that aren't too far off from what your meet maxes will be. Another way to cut down on that shock is to utilIze things like knee wraps for squats, slingshot or boards for bench and block pulls, reverse band deadlifts or deadlift with chains. Lets you feel some very heavy weight without being so taxing.

 

[ROB581211]

Well this workout crushed me. I mean me my soul my life. I have to rethink the amount I'm doing plus I'm just cruising and trying to keep up with my previous training. I completed it but I feel like death.

 

[RodgerThat]

Well this workout crushed me. I mean me my soul my life. I have to rethink the amount I'm doing plus I'm just cruising and trying to keep up with my previous training. I completed it but I feel like death.

if it makes you feel better today was suppose to be my big 275 bench 5,4,3,2,1 but warming up I could only 7 with 225 so ended u doing a disappointing 5x5 with that. Some days they just how man especially when your like we are right now and with mere mortal test levels in our bodies

 

[ROB581211]

if it makes you feel better today was suppose to be my big 275 bench 5,4,3,2,1 but warming up I could only 7 with 225 so ended u doing a disappointing 5x5 with that. Some days they just how man especially when your like we are right now and with mere mortal test levels in our bodies

This didn't look bad on paper but once you throw warmup and whatnot shit got real quick. 385 for singles on bench was fucked up. A month ago I would have smash straight through that. I know set 4 was a TNG for sure. Then don't get me started on the squats. My left hamstring hurts just saying the word squat and I'm sitting in the couch. Lol. 4x4 with 395 isn't light but damn man it certainly isn't heavy

 

[theprodgicalson]

This didn't look bad on paper but once you throw warmup and whatnot shit got real quick. 385 for singles on bench was fucked up. A month ago I would have smash straight through that. I know set 4 was a TNG for sure. Then don't get me started on the squats. My left hamstring hurts just saying the word squat and I'm sitting in the couch. Lol. 4x4 with 395 isn't light but damn man it certainly isn't heavy

tomorrow is another day brother! We all have bad ones. Maybe knock off 5% off all the weight percentages you have listed and go from there.

I have totally agree with Perrin my man. Americans in particular tend to test strength too often rather than build it. Doing heavy singles should be held off for meet prep. Work on heavy triples and 5's right now.

It's your off season. Build muscle, then convert that new built muscle into strength. You have some good hypertrophy lifts right now. But if it were me, on today's lifts, I'd rather see you hit a heavy set of 3 or 4. Then for Incline do 3×8 with a lesser weight. Same amount of reps as you have listed, just more hypertrophic rather then strength oriented.

 

[ROB581211]

tomorrow is another day brother! We all have bad ones. Maybe knock off 5% off all the weight percentages you have listed and go from there.

I have totally agree with Perrin my man. Americans in particular tend to test strength too often rather than build it. Doing heavy singles should be held off for meet prep. Work on heavy triples and 5's right now.

It's your off season. Build muscle, then convert that new built muscle into strength. You have some good hypertrophy lifts right now. But if it were me, on today's lifts, I'd rather see you hit a heavy set of 3 or 4. Then for Incline do 3×8 with a lesser weight. Same amount of reps as you have listed, just more hypertrophic rather then strength oriented.

I agree. Today's work shouldn't have been done for another 6-8 weeks. I'm gonna make some changes tomorrow night and focus the 4-6 rep range and drop down to 60-75% at the most and try to pack on some size for a better foundation.

 

[ROB581211]

Alright I have 2 weeks set up so far. Take a look and let me know. My idea is to do 18-25 reps in the 55-65% range then weeks 3-4 in 14-18 rep range @ 65-75% range. Then weeks 5-6 drop to rep range of 8-14 reps at 75-85% range. Then from there I'm not sure yet

 

[theprodgicalson]

@ROB581211
Looks alot better to me! Only suggestion is on day 2 make the second deadlift a variation ie. Deficit, chains/bands, block pulls.

Where did you download the chart from by the way?

 

[RodgerThat]

View attachment 42359 Alright I have 2 weeks set up so far. Take a look and let me know. My idea is to do 18-25 reps in the 55-65% range then weeks 3-4 in 14-18 rep range @ 65-75% range. Then weeks 5-6 drop to rep range of 8-14 reps at 75-85% range. Then from there I'm not sure yet

Your reps and sets look pretty good bud, as most your going to have to try it and see if it grooves for you cause not everything on paper goes well once it's out into practice. The only thing I'd say is for the days you are doing pull-ups I would have those first and work on progressive overloading with it adding weight each session rather then having it at the end as a burn out. I just prefer the multi joint exercise like pull-ups first then do your static lat pull downs as your burn out set kind of thing.

 

[Perrin Aybara]

Looks pretty good to me. Only way to know is try it out though. I agree with both suggestions above me and I'll also add that I'd just use touch and go bench in these higher rep ranges. I don't find doing over three reps paused productive. It's time consuming, limits your weight and it's really nothing like a comp bench with that many more reps anyway. Take advantage of being able to do more weight touch and go and bang out some reps. Introduce paused bench closer to the meet or keep it on your main bench day and do TNG on your others.

 

[ROB581211]

@ROB581211
Looks alot better to me! Only suggestion is on day 2 make the second deadlift a variation ie. Deficit, chains/bands, block pulls.

Where did you download the chart from by the way?

I made it. Once I get done with the 1st 6 weeks I'll post it up and if you want it as a template let me know and I'll send it to you. I used @Perrin Aybara template as a reference

 

[ROB581211]

As for me I'm gonna rest a up a little this week get this program right and start fresh Monday. I'll do some small isolation workouts this week for a pump but that's it. Weighed in at 212 tonight. Abs are disappearing quickly.

 

[theprodgicalson]

Traps>abs

Lightweight kidding. You're traps are looking good homie!

 

[ROB581211]

Alright fellas. I think the % are good on the lifts but my maxes are slightly higher than what they may actually be. Beyond that part let me know what you guys think of the 6 weeks I have. I lower the volume of accessories and progressed % every 2 weeks. It's a 2 week cycle as far as routines go. That's why I wait 2 weeks before moving up to the next levels of percentages.

 

[Perrin Aybara]

Looks good to me. Gonna have to just go with it and see what happens. Any reason the rest days are so close together or is that just to fit into your schedule?

Remember the peaking video, so that'll account for a few weeks of training. Before that you just want to have plenty of volume in. It doesn't need to be overly complicated for your first run. Run this training block and one more after it and then a peaking phase and it's pretty much meet time.

 

[ROB581211]

Well I haven't been a on a whole lot the past few days. Decided to take off a few days get as much healed up in my body as possible. My left hammie has been bothering me on and off the past few weeks. I actually don't think it's my hamstring I think it's more nerve stuff from my back but either way I'm resting up and gonna start training on Monday. I do some very light cardio today and a lot of stretching. By light cardio i mean a snails pace for 20mins. Barley got a mile in. That's that for now. Looking forward to getting back into a set routine

 

[ROB581211]

Ok fellas. First day back. Everything went great. Workout felt good. Not too much to cripple me but definitely enough to get the job done.

 

[Perrin Aybara]

Workout looks good to me.