Back Squat 20kgs 1x10 30kgs 1x5 42,5kgs 2x5 67,5kgs 1x5 77,5kgs 1x3 87,5kgs 1x2 97,5kgs 2x5 I was low in energy today. I had only eaten around 620 calories all day.. The goal was 3 sets of 5 but I left it at that. I am happy that I increased the weight with no pain. Machine dips 45kgs 1x15 Dips 5/6/6/5/5 No energy left and all sets were done without any rep in the tank. I wanted 3x8 or close to that. Barbell Rows 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 1x2 60kgs 1x5 (the form was very loose and the weight too heavy.) 52,5kgs 3x5 It was more challenging for my lower back than deadlifts, something that surprised me. I would like to do pendlay rows instead in order to use more weight, but the genius that has the gym made the floor with tiles and I have trouble to do any cool exercises..
Back Squats 20kgs 1x10 60kgs 1x5 80kgs 1x4 90kgs 1x2 100kgs 3x5 At long last! This was my goal since the time I started doing squats 1,5 years ago. It took me a lot longer than I expected but at least I did it at a bodyweight of 98 kgs. Overhead Press 20kgs 1x10 35kgs 1x5 45kgs 1x2 55kgs 3x1 20kgs 2x10 My right trap gave in at the 3rd set of 55kgs. It was hurting from the start but I didn't want to listen to it. I think I strained it last Thursday and after maxing out on last Saturday, I put too much strain on it. So no dips or heavy overhead presses for me next week.
Thanks sloth! I feel like a weight has been lifted off my chest. I thought I was never gonna make it. Now I am looking forward to see how much more I can lift following the linear periodization route. I just hope I can keep increasing the weight workout after workout for as much time as possible!!
I didn't train these 4 past days, because I strained my right trap. I felt a discomfort in all my upper back. Till today that is. Back Squats 20kgs 1x10 60kgs 1x5 80kgs 1x3 92,5kgs 1x2 102,5kgs 3x5 The first set was relatively easy the last two not so much. Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 2x6, 1x2 Really bad performance. In the last set I opened up my hand placement a little which made me dizzy instantly for some reason. My triceps and left shoulder got really sore and I left the workout at that. Also according to the gym's scale I weight 95kgs. Good thing is I felt no real pain in my trap or anywhere else.
Back Squats 20kgs 1x10 30kgs 1x10 40kgs 1x10 60kgs 1x10 52,5kgs 4x10 Barbell Curls 20kgs 1x10 30kgs 2x5 I felt pretty horribly and weak today. I had eaten about 1300 calories 3 hours ago. Maybe I didn't digested it well.. I also squatted a female friend weighting 52kgs a couple of hours later for fun. That went better and I got 20 reps.
Back Squats 20kgs 1x10 60kgs 1x5 85kgs 1x4 95kgs 1x2 105kgs 3x5 Overhead Press 20kgs 1x10 30kgs 1x3 40kgs 1x2 50kgs 5x3 Finally, I got my traps and shoulders working properly again. I usually go heavier and with more volume because... I am silly. RPE around 8. Deadlift 40kgs 3x5 75kgs 1x5 I was pretty sore from doing squats, so I decided not to push it. Barbell Curls 20kgs 1x10 32,5kgs 2x5, 1x8(on the last 2 reps form was a little loose)
Deadlifts 40kgs 1x1060kgs 1x5 75kgs 1x5 85kgs 1x2 95kgs 1x5 100kgs 1x5 First time I lift 100kgs. It was mixed grip. I can never gauge with this exercise how much weight should I use.. Dips 2x8, 1x6, 1x1,5 p) I am close to 3x8 And that's all for today.. EDIT: I forgot to mention that I tried doing index fingers deadlifts. I only got 20kgs 1x3.
Back Squat 20kgs 1x23 60kgs 1x5 75kgs 1x5 85kgs 1x3 97,5kgs 1x2 107,5kgs 2x5 I always shoot for 3x5, but it seemed like my form after the 2nd-3rd rep got a little bad and I got the last reps on sheer will. Overhead Press 20kgs 1x10 25kgs 1x5 30kgs 1x3 40kgs 1x2 50kgs 3x5 Last set was supposed to be a 5+(AMRAP) set but the 5th rep was a super grind. Barbell Row 50kgs 2x8 I am going to do pull ups and push ups every day, at home, from now on and I will increase the volume slowly, every week. So I did 5x10 push ups and 6x4 pull ups today through out the day.
Bench Press 20kgs 1x10 30kgs 1x5 35kgs 1x5 45kgs 1x3 55kgs 1x2 65kgs 2x5, 1x7 I literally hadn't done this exercise for a year. I had no leg drive. I'll do it once a week from now on. Barbell Curls 27,5kgs 1x8, 1x12, 1x8 Deadlift 40kgs 1x10 60kgs 1x5 72,5kgs 1x5 82,5kgs 1x3 92,5kgs 1x2 102,5kgs 1x7 (double overhand)
Seated Cable Row 60kgs 2x10, 1x8 70kgs 2x8 Overhead Press 20kgs 1x10 25kgs 1x5 30kgs 1x5 40kgs 1x2 52,5kgs 1x5 40kgs 6/5/4 30kgs 1x6 So much for my linear periodization scheme. I am ashamed to say that I was about to skip today's workout. I am a huge slacker and I will always be.. Aside that I had trouble sleeping last night. My right trap and the area around my left scapula hurt me all night and all day. It's weird because I didn't strain anything in my last workout. Even more weird is the fact that during pressing I felt a numbing pain in my left scapula instead of my right.. Back Squat 20kgs 2x10 60kgs 3x10 At first I couldn't even place the bar properly cause of the pain on my left side that I just mentioned. All work sets felt heavy and challenging.
no idea about "traditional", but he does have an entire article about how he always goes back to linear periodization to break through plateaus. unless you're confuaing it with linear progression, which is different @madao: i just crunched some numbers from the last three pages, and since oct 10 you've done: 40kg: 38 reps 42.5 kg: 7 reps 45kg: 5 reps 47.5kg: 0 reps 50kg: 46 reps 52.5kg: 16 reps 55kg: 24 reps 57.5kg: 7 reps 60kg: 1 rep total reps from 40 to 60kg (~70%+ intensity): 144 that volume at that intensity range is what i'd advocate in no more than two weeks to make the press move. you need to press MOAR! PRESS FOR THE PRESS GOD! OVERHEADS FOR THE OVERHEAD THRONE! (disclaimer: i have no idea how much overhead volume i'm doing myself because i'm oly lifting almost every day, but you have to put things overhead a LOT, basically)
Greg is pretty much about volume for the volume god. traditional being the starting strength "add more weight" linear periodisation has its place but its overrated as the only option to go forward. granted all periodisation is linear depending on what you consider a "period" (over 10 years the performance should look like a linear increase) but through a year, varying (increasing or dropping) intensity, reps and volume isnt a bad thing, depends on other demands like age, MA training and season. Although I totally agree with fish's point - Madao, you need volume, linear weight progression isnt working anymore, change rep schemes and add in tons more volume in the greater than 70% range.
linear progression =|= linear periodization. lprog = ad weight next time. lper = add weight after acclimation period. blockper = different periods for different attributes, then add weight
You are not clogging my log at all guys! I can always learn a thing or two from these kind of discussions For example that there is a difference between linear progression and periodisation. I am ashamed Fish... In 3 months I did the volume you do in a week, lol. You know guys, incidentally, Greg Nuckol's articles was the reason I recently decided to add more volume. His latest article More is More and his oldest ones about increasing work capacity, DUP, intermediate training and many others that I recently read were eye openers. This last week I tried following a Greyskull LP program. Basically keeping everything the same, a 3x5 set rep scheme but with the last set being an AMRAP one, doing squats and overhead presses twice and bench press and deadlift once a week. Also adding push ups and chin ups everyday for more volume and making working out a daily business. As always it didn't go as planned though because of being in a really poor physical condition right now. My thoughts are to give it an honest try and if I continue having poor results to do a high volume, bodybuilding like routine, to put some muscle on me..
speaking about greg: http://www.t-nation.com/training/how-to-use-linear-periodization but yeah, i did the same thing in my own log, and had nearly 250 reps in the same time frame, over 500 counting light reps and btn press and pp, not counting the extra overhead work from jerks and snatches. unsurprisingly, my press went up
