Slicin' and Dicin'

[MrKleen73]

I can imagine that deload session felt like nothing for you... The good news is that it is supposed to.

Yeah, the progress can be a challenge but the reality is you don't have to beat the reps every week, you just have to try... That being said, I can see you doing rest pause work trying to beat a rep target just because the goal is to do more. LOL

 

[Dustin07]

I can imagine that deload session felt like nothing for you... The good news is that it is supposed to.

Yeah, the progress can be a challenge but the reality is you don't have to beat the reps every week, you just have to try... That being said, I can see you doing rest pause work trying to beat a rep target just because the goal is to do more. LOL

That's exactly what I do . I still see every working set as though it's an event in a competition even though I'm only competing against myself so the catch 22 with most PL programs for me is that I really try to give it hell and the new targets sit on my mind for a week mentally preparing for that big AMRAP

 

[MrKleen73]

Well I imagine the rest pause won't hurt your progress. Might even help it.

 

[Dustin07]

Well I imagine the rest pause won't hurt your progress. Might even help it.

oh I should clear that up I misread your post a bit at first, I thought you were implying the rest between the last sets... as far as rest pause intra set goes, I do it at the worst part of the ROM if I do it at all. If I'm AMRAP'ing pulls I have caught myself more than once gathering my faculties at the top of the pull while holding my working weight, lol.

 

[MrKleen73]

oh I should clear that up I misread your post a bit at first, I thought you were implying the rest between the last sets... as far as rest pause intra set goes, I do it at the worst part of the ROM if I do it at all. If I'm AMRAP'ing pulls I have caught myself more than once gathering my faculties at the top of the pull while holding my working weight, lol.

Hey... Sometimes you are the S, and sometimes you are the M... That sounds like Masochist behavior to me!

 

[Dustin07]

Hey... Sometimes you are the S, and sometimes you are the M... That sounds like Masochist behavior to me!

Just got to hold it long enough to make sure the yoga pants across the way sees before I put it back down

i think its actually a "enjoy this moment because if you put this down you might not be able to pick it back up again" type thing haha

 

[Dustin07]

Deload

Squats
2 x 5 x 115, 145, 175

Deadlifts
2 x 5 x 155, 195, 235

Cardio
Incline LISS
30 min



Notes
I did get a round of golf in today with a customer so that was cool. My week has been otherwise crazy and no gym in sight this weekend so I threw in deads light weight instead of BBB squats since it's deload and ROM practice anyways.

 

[Dustin07]

Saturday we headed north an hour for a home depot parking lot drug deal where I got 8 American Bresse to add to my flock:

We hit a farmers market where my wife got some sourdough, she made us chicken soup using stock from our meat birds, and meat as well of course.

I moved the Freedom Rangers to the outside brooder.

Sunday, I dropped my boy off at the rodeo, then unloaded about a yard of woodchips and stacked about a yard of soil to build a mound of tobacco as a little side project to landscap an ugly part of our front yard. It doesn't look like much here freshly transplanted and watered but this morning they were good and perky!

I'm going to have to add some mulch

I moved the Bresse to the brooder Sunday as well with a divider to keep them and the rangers visibile to each other but not able to peck at each other cause the rangers want to pick on the darker birds. No gym time, but pretty dang busy otherwise. averaged 193-195lbs so holding steady there. will throw in a 30+hr fast this week to help tighten the ship a little bit....

 

[Dustin07]

another side note:
recently found out how to use my insurance for gym fees. it doesn't cover ALL of it, but it cuts my regular gym in half so instead of like $50/month its around $22 I think. thats $250+/year savings. and for my wife, if she wants to continue doing her Orange Theory after she leaves the work place I think I can get hers down about 50% too so we will see. I'm glad to see insurance rewarding people for lifting! Of course the wife's gym is substantially more expensive being basically a crossfit style class format but if she goes 2x per week I think thats a good start for her right now to get back into her groove. (she's been doing 2-3x a week at OT).

 

[Dustin07]

H/S Incline
3 x 15 x 90

Bench
5 x 105, 145
3 x 165

5 x 185, 205
9 x 235 (+1 assisted)
1 x 275

BBB
5 x 10 x 145

Dips
3 x 10


Notes
Went for 10 since that's what program called. My buddy thinks I had it and got sloppy in bar path but idk.

Tried to sodium load for this knowing I'd have to hit a PR but oh well lol. 9 1/2 x 235 ain't too bad.

Weight 195 this morning after my wife's pot roast and mashed potatoes dinner lol.

 

[Dustin07]

I actually don't know what this means for my programming progression, missing the PR, but having a clean 5+ AMRAP as RX'd (well, almost clean. clearly 0 RIR). I'm going to assume its fine. However I peaked ahead in the programming and next bench day is 3+ AMRAP at 250. with 8 being the "reps to be PR". I'm 99% sure that a 235 x 10 today would have been an all time PR and 8 at 250 is likely a lifetime PR if I can hit it. but that's +15lbs with one less rep. it doesn't seem like an accurate progression to me.

I'll give it hell anyways and if I fall short we'll watch and see how the programming corrects itself in the following weeks.

 

[Hyde]

I actually don't know what this means for my programming progression, missing the PR, but having a clean 5+ AMRAP as RX'd (well, almost clean. clearly 0 RIR). I'm going to assume its fine. However I peaked ahead in the programming and next bench day is 3+ AMRAP at 250. with 8 being the "reps to be PR". I'm 99% sure that a 235 x 10 today would have been an all time PR and 8 at 250 is likely a lifetime PR if I can hit it. but that's +15lbs with one less rep. it doesn't seem like an accurate progression to me.

I'll give it hell anyways and if I fall short we'll watch and see how the programming corrects itself in the following weeks.

What you have done in the past as a PR has no bearing on what you can do today. I mean chasing PRs is awesome, but as long as you are hitting minimum reps consistently on AMRAPs you are good to keep working the program at values suggested.

 

[Dustin07]

PM Cardio

Bike - 10 min
Incline LISS - 30 min

+ sauna


Notes
Being realistic nutrition has been 20% garbage lol. Yeah we meal prep which keeps me clean breakfast till dinner but I have not held back on snacks, chips, etc and I'm holding 193-195

Thinking about the first part of the year filled with a lot of cutting and weight loss it's almost like I accidentally fell into a solid reverse diet for May and boosted my metabolism because even though I haven't counted calories in weeks, I'm not gaining weight and not going hungry.

So my guess is, this would be a great time to tighten the screws a bit, throw some discipline in and push a short cut.

Of course a day like today makes it feel easier. My farm chores are largely caught up, and it's very rainy, so hitting an afternoon cardio session + sauna is a lot more appealing today than those sunny spring/summer days when I want to get home and knock out some chores....

 

[Dustin07]

What you have done in the past as a PR has no bearing on what you can do today. I mean chasing PRs is awesome, but as long as you are hitting minimum reps consistently on AMRAPs you are good to keep working the program at values suggested.

Oh I agree with that, always starting from scratch in a way. But the app is recording PRs based on the cycle and the data it's learned from me over the past 5 weeks. So as far as the app is concerned, it thinks I needed that 10 x 235 to "PR my training cycle". And now I have that in my head that my training isn't linear enough if I don't chase those targets

Like my next squat session calls for 11 x 250 to PR the cycle, as far as the app knows. But I think my legit lifetime best was 290 or 300 x 10.

 

[Hyde]

Oh I agree with that, always starting from scratch in a way. But the app is recording PRs based on the cycle and the data it's learned from me over the past 5 weeks. So as far as the app is concerned, it thinks I needed that 10 x 235 to "PR my training cycle". And now I have that in my head that my training isn't linear enough if I don't chase those targets

Like my next squat session calls for 11 x 250 to PR the cycle, as far as the app knows. But I think my legit lifetime best was 290 or 300 x 10.

How can it determine what you need to PR? Whatever you have done for X reps, that’s what needs to get beaten in weight or same weight for another rep. It’s not about equivalence in effort week to week - a PR is a concrete, accomplished thing.

 

[Dustin07]

How can it determine what you need to PR? Whatever you have done for X reps, that’s what needs to get beaten in weight or same weight for another rep. It’s not about equivalence in effort week to week - a PR is a concrete, accomplished thing.

Here's what I have so far logged in the app since I kicked it off May 12th for bench. Keep in mind, the app doesn't know that IRL, 10 x 235 would be likely a lifetime PR:

May 13th 11 x 225
May 20th 8 x 245 (better than I thought)
May 27th 6 x 255
June 3th 5 x 160 (deload)
June 8th 9 x 235 (week 2, day 1)

Most strength calculators max at 10 reps, so I used this one for an idea https://strengthlevel.com/one-rep-max-calculator

It says

11 x 225 = 307.5lb 1RM (hit)
10 x 235 = 313.3lb 1RM (missed)
9 x 235 = 302.6lb 1RM (hit)
8 x 245 = 304.2lb 1RM (hit)
8 x 250 = 310.4lb 1RM (next sessions goal to "PR" current cycle)


does that make more sense? I think the app is taking into account a calculated 1RM based on the rep/weight scheme. it only knows the data I've given it since May so it doesn't know last year I hit a 305 1rm or that last winter I might have hit a 8 or 9 rep 235lb set.

So I'm guessing if I were conditioned for 1RM work right now (which is why I threw in the single joker rep at 275) my 1rm is sitting around my previous best of 300-305. But realistically, for me, I don't think thats likely cause training for 1RM is a lot more difficult than training for reps.

 

[Hyde]

Here's what I have so far logged in the app since I kicked it off May 12th for bench. Keep in mind, the app doesn't know that IRL, 10 x 235 would be likely a lifetime PR:

May 13th 11 x 225
May 20th 8 x 245 (better than I thought)
May 27th 6 x 255
June 3th 5 x 160 (deload)
June 8th 9 x 235 (week 2, day 1)

Most strength calculators max at 10 reps, so I used this one for an idea https://strengthlevel.com/one-rep-max-calculator

It says

11 x 225 = 307.5lb 1RM (hit)
10 x 235 = 313.3lb 1RM (missed)
9 x 235 = 302.6lb 1RM (hit)
8 x 245 = 304.2lb 1RM (hit)
8 x 250 = 310.4lb 1RM (next sessions goal to "PR" current cycle)


does that make more sense? I think the app is taking into account a calculated 1RM based on the rep/weight scheme. it only knows the data I've given it since May so it doesn't know last year I hit a 305 1rm or that last winter I might have hit a 8 or 9 rep 235lb set.

So I'm guessing if I were conditioned for 1RM work right now (which is why I threw in the single joker rep at 275) my 1rm is sitting around my previous best of 300-305. But realistically, for me, I don't think thats likely cause training for 1RM is a lot more difficult than training for reps.

Yeah so what I often do is as weight goes up and reps drop, I try to keep the e1RM of the AMRAP effort comparable - but it doesn’t stay up usually unless something like drugs or surplus food is picking up that slack. And it’s not actually necessary for the 1RM equivalence of effort to remain static week to week. Sometimes I pull back a little to recoup and be fresher next week.

So if your AMRAP says you can bench 300 one week, there’s no reason you need to match that 300 next week. As long as it’s probably 285 or more, you’re working hard enough. If you keep producing 285ish results, you are getting weaker, but week to week there will probably be 10-15lbs or so of fluctuation in the e1RM. That’s fine. You just don’t want 20+ often, or consistently. You don’t need to meet or beat it weekly necessarily for it to trend up over blocks.

 

[Dustin07]

Yeah so what I often do is as weight goes up and reps drop, I try to keep the e1RM of the AMRAP effort comparable - but it doesn’t stay up usually unless something like drugs or surplus food is picking up that slack. And it’s not actually necessary for the 1RM equivalence of effort to remain static week to week. Sometimes I pull back a little to recoup and be fresher next week.

So if your AMRAP says you can bench 300 one week, there’s no reason you need to match that 300 next week. As long as it’s probably 285 or more, you’re working hard enough. If you keep producing 285ish results, you are getting weaker, but week to week there will probably be 10-15lbs or so of fluctuation in the e1RM. That’s fine. You just don’t want 20+ often, or consistently. You don’t need to meet or beat it weekly necessarily for it to trend up over blocks.

OK looking at the numbers I did hit, looks like my fluxutation based on e1RM has bounced between 302-307.5 so that has stayed comparable.

I'm pretty sure if I remember from wendlers book and whatnot that in theory you could just do this forever and never really test 1rm, someday eons later, training through it. I like the idea of a joker rep here and there to get heavy weight in the hands. What are your thoughts in taking a 531 program like this towards an eventual new 1rm test?

If my lifetime best was 305, maybe I just keep running this program until that 302-307 e1RM is something substantially OVER 305. like wait until my e1RM is consistently say.... 315-330??? then set myself up for a peak week attempt? for all I know it coudl be months or even all year away, but it gives me something to think about long term.

 

[Dustin07]

I'm glad I threw myself into a program to let cruise control take over, I'm feeling a bit of the fire come back again. it always ebbs and flows, so this has really helped minimize downswings inbetween upswings.