Reply With QuoteYou seem to be using a 5% backoffx5 on the 6rep days; how are you calculating it for the lower rep days? The book is not clear on this (just says "very slight backoff."
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Thanks! That one is on the list.Originally Posted by scted
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You seem to be using a 5% backoffx5 on the 6rep days; how are you calculating it for the lower rep days? The book is not clear on this (just says "very slight backoff."
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i don't have a set system for those days yet ... i think i'm going to go with increasing the last weeks backoff by 50% of the increase for the main set ... eg ... if i go from 6x100 to 4x105, i'd make the back off go from 95 to 97.5 ... but i'm really just winging it
also experimenting what to do if i miss a DL ... i meant to do a 5x -5% this week but did 5x -10%
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Pretty successful handling of a 4 week period where I was going to be one week on, one week off.
My strategy was trying to maintain my position from 5 weeks ago when I last made an increase. I met my goal except with the bench which I can rationalize was low because it was the first lift back after the one week layoff.
I'd say both squat and press are comparable with where I was at 5 weeks ago. Deadlift was more of a struggle and I was probably breaking form on the later reps more than usual.
Note: I didn't have my fractional plates with me on Monday, hence I didn't duplicate the previous attempts.
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Bad week. Got a huge blister on right palm digging holes over the weekend and couldn't do either bench or overhead press.
Squat was fine though I need to get lower ... not new to this week.
DL was weak ... went up 5#s from last week but barely hit the 3rd rep and couldn't complete a targeted 330x5 back-off (hit 2) and gave up.
Possible reasons include crappy sleep 5 days in a row and out of protein powder for a week and a half.
Pondering a reset of both DL and SQ next week .. SQ would be to get to 90 or past 90 on all reps.
Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5)
Week M: BP T: SQ Th: OP F: DL 1 160x6 225x6 115x6 325x2 2 163x6 230x5 116.5x6 285x6 3 166x4 232.5x4 118x5 NA 4 168x6 235x5 119.5x6 295x6 5 170x6 237.5x6 121x6 305x6 6 172x6 240x6 122.5x5 315x6 7 NA NA NA NA 8 172x4 240x2 122.5x5 315x6 9 174x4 235x6 124x4 320x4 10 176x5 242.5x6 125.5x4 NA 11 178x5 245x6 127x2 315x5 12 180x5 247.5x6 128.5x3 325x6 13 182x4 (171) 250x6 (237) 130x3 (119) 330x6 14 186x4 (172) 255x6 (242) 131.5x3 (120) 340x6 15 NA NA NA NA 16 186x2 (172) 255x6 (242) 131.5x2 (120) 340x3 (305*) 17 NA NA NA NA 18 186x2 (172) 255x6 (242) 131.5x3 (120) 340x6 19 NA 257.5x6 (245) NA 345x3 (330*)
Last edited by scted; 08-04-2017 at 07:15 PM.
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Decent week ... blister on palm no longer affecting me.
Bench .... treaded water ... hit a x4 so back to pre-vacation form.
Squat ... focused on going deeper (to 90 or beyond) ... did better but not sure i'm at 90+ yet
Press ... decided to push ahead rather than tread water after a missed week ... hit a x2 ... could mean reset but will plow ahead next week.
Dead ... could have hit 6 (did 4) but being cautious about back ... need to get coached up
Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13
Week M: BP T: SQ Th: OP F: DL 1 160x6 225x6 115x6 325x2 2 163x6 230x5 116.5x6 285x6 3 166x4 232.5x4 118x5 NA 4 168x6 235x5 119.5x6 295x6 5 170x6 237.5x6 121x6 305x6 6 172x6 240x6 122.5x5 315x6 7 NA NA NA NA 8 172x4 240x2 122.5x5 315x6 9 174x4 235x6 124x4 320x4 10 176x5 242.5x6 125.5x4 NA 11 178x5 245x6 127x2 315x5 12 180x5 247.5x6 128.5x3 325x6 13 182x4 (171) 250x6 (237) 130x3 (119) 330x6 14 186x4 (172) 255x6 (242) 131.5x3 (120) 340x6 15 NA NA NA NA 16 186x2 (172) 255x6 (242) 131.5x2 (120) 340x3 (305*) 17 NA NA NA NA 18 186x2 (172) 255x6 (242) 131.5x3 (120) 340x6 19 NA 257.5x6 (245) NA 345x3 (330*) 20 186x3 (174) 260x6 (247) 133x2 (122) 350x4
Last edited by scted; 08-13-2017 at 09:45 AM.
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I'm having a little trouble understanding your chart. I take it that you aren't including all the sets? There are 2 back off sets too?
Are you doing any assistance work?
Did you reset very far from your ending LP weights?
I'm curious to see how this goes. Just looking at it, the frequency and volume look really low for press and bench. It seems like you'd be recovered from benching on Monday by Thursday at the latest. You only did 3 sets of 6,5,5. If you are waiting to bench again until the following Monday, you are just sitting around getting weaker. . . . .
In any case, good luck. You seem to be progressing nicely.
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1. not showing warm-ups
2. one set at peak intensity ... try to hit 6 but keep upping the weight each week ... at some point I reset the sequence back to lower_weight x 6 (going by the book, i'd reset whenever I drop to a x2 and I'd reset to the weight where i first missed the x6) ... not following that based on judgment but had I been i would have reset press to 122.5x6 in week 12 for example
3. 2 back-off sets of 5 (nominally -5% of 6 rep max) ... no back-offs prescribed for DL but have thrown them in when i've missed a x6 but not always (the intensity of the two x5 backup sets is shown in ()) --- I started adding back off info in week 13, i was doing back off since the beginning
4. not doing assistance exercises at the moment ... was doing chins on Mondays and Thursdays ... don't enjoy ... will incorporate again i'm guessing if progress seems like it is stalling
5. really need to mix HIIT back in .. my winid is pretty weak and getting weaker ... also don't enjoy ... to the point that i'm wondering if i should get checked ... was working that in on Tuesdays and Fridays
Motivation is that I was pretty much maxing out with the novice LP ... missing alot of x5s ... a lot of it related to a torn left rotator cuff ... squat's would hurt my ability to bench press and also affected my deadlifts. I'm 55 and the volume was probably too much for me to handle in general, with or without the rotator cuff. I read about this program in The Barbell Prescription and have been following it ever since. Dramatic reduction of time required in gym also a plus.
Checked in once with Andy (he replied to me once that is) and he said the program (which included the pulls and the HIIT as i described it) looked good. He said I might want to mix in medium days if I wasn't progressing (-10% squats on Friday (DL day), bench on Thursday (OP day), press on Monday (BP day)) but to try going with the minimum first.
Vacation or missed exercise protocol is my own invention ... try and repeat the last pre-vacation routine.
Have considered raising the amount of weekly increase since I have been able to go for 20 weeks now without reseting any exercise. I chose +2, +2.5, +1.5, +5 per week for bench, squat, press and dead respectively. Fairly conservative (i'm in no hurry). Pretty sure i can up the bench and squat to +4 and +5 respectively and did that week 14 to get a pre-vacation boost.
I"m pretty sure I'm still a novice and this program basically lets me continue with the LP with something age and rotator cuff appropriate. It is described as an Intermediate program in the book ... almost for advance intermediates, who really know how to stress their system with one lift on intensity day.
Goal for now is to get to 1000 (Bench + Squat + Dead). Right now I'm at 796 (more than that for a one RM) and I'll mark 800 and 900 somehow.
Trying to set up an appointment for coaching ... squat i'm sure could use the most work but dead is of most concern due to the weight I am at ... i don't really know now to set my lower back right on deadlift ... i can do all the exercises described in the various books used for teaching lower lumbar extension.
Last edited by scted; 08-13-2017 at 09:42 AM.
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ok week but need to reset dead and maybe bench
Bench .... went up 4#s (usual is 2) and hit a x2 ... decision will be to reset to 174 or press on to 192 or 194 next week
Squat ... + 5 #s from last week at 265 ... cut some of the x6 reps short of 90 degrees ... need to stop that
Press ... got off the spate of x2s and hit 134.5x3 ... really fought for that 3rd ... next one i'll be at 136#s ... 2 45# plates!
Dead ... small disaster hitting only 355x2 ... I could tell i've been stalling for a while now ... i've now stalled 3 times at 355 including 2 the first time i tried lifing .. will reset (not sure where ... maybe 242.5) ... the first two reps didn't feel that weak but couldn't get the bar to budge from the ground for the third
Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13
Week M: BP T: SQ Th: OP F: DL 1 160x6 225x6 115x6 325x2 2 163x6 230x5 116.5x6 285x6 3 166x4 232.5x4 118x5 NA 4 168x6 235x5 119.5x6 295x6 5 170x6 237.5x6 121x6 305x6 6 172x6 240x6 122.5x5 315x6 7 NA NA NA NA 8 172x4 240x2 122.5x5 315x6 9 174x4 235x6 124x4 320x4 10 176x5 242.5x6 125.5x4 NA 11 178x5 245x6 127x2 315x5 12 180x5 247.5x6 128.5x3 325x6 13 182x4 (171) 250x6 (237) 130x3 (119) 330x6 14 186x4 (172) 255x6 (242) 131.5x3 (120) 340x6 15 NA NA NA NA 16 186x2 (172) 255x6 (242) 131.5x2 (120) 340x3 (305*) 17 NA NA NA NA 18 186x2 (172) 255x6 (242) 131.5x3 (120) 340x6 19 NA 257.5x6 (245) NA 345x3 (330*) 20 186x3 (174) 260x6 (247) 133x2 (122) 350x4 21 190x2 (175) 265x6 (252) 134.5x3 (124) 355x2
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challenging week
1. went to idaho for the eclipse so missed monday
2. came down with a cold during the 11 hour ride home
3. as a result of 1 and 2, not much sleep sunday and monday
pretty ill on tuesday and wednesday
bench (tue) ... backed off to 175 (wasn't planning to but since i only hit 190x2 last time, back-off technically by the book) ... hit a x6 ... kept the back off sets at 175 because that was where i was at before the backoff ... give myself a decent grade
squat (wed) ... only did 270x3 and didn't bother, with back-offs ... ran out of time ... didn't feel well at all and aborted the first attempt at 270 because i lazily put myself in a position to get hurt ... b for effort, will pay next week
press (fri ) ... was supposed to press thu but weights in work gym were occupied ... am pretty much over my cold ... hit planned 136x3 and probably shoulda hit 136x4 but form was not optimal (by my very non optimal standards) ... strongest i've felt on press in forever ... milestone achieved with 2 45# plates on bar
dead (fri) ... big fail ... planned back-off to 342.5 but stopped after x1 ... really bad form on the attempt and recently the bar has been coming up very skewed on my heavy set which uses the mixed grip ... 3rd time in my short career that i've hit a wall at 355 on deadlift (last week was 355x2) ... part of the issue is that i'm anxious about re-injuring myself ... trying to get a coaching appointment to get checked out
Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity ... * = 1 x 5) ... started reporting backoff wk 13
Week M: BP T: SQ Th: OP F: DL 1 160x6 225x6 115x6 325x2 2 163x6 230x5 116.5x6 285x6 3 166x4 232.5x4 118x5 NA 4 168x6 235x5 119.5x6 295x6 5 170x6 237.5x6 121x6 305x6 6 172x6 240x6 122.5x5 315x6 7 NA NA NA NA 8 172x4 240x2 122.5x5 315x6 9 174x4 235x6 124x4 320x4 10 176x5 242.5x6 125.5x4 NA 11 178x5 245x6 127x2 315x5 12 180x5 247.5x6 128.5x3 325x6 13 182x4 (171) 250x6 (237) 130x3 (119) 330x6 14 186x4 (172) 255x6 (242) 131.5x3 (120) 340x6 15 NA NA NA NA 16 186x2 (172) 255x6 (242) 131.5x2 (120) 340x3 (305*) 17 NA NA NA NA 18 186x2 (172) 255x6 (242) 131.5x3 (120) 340x6 19 NA 257.5x6 (245) NA 345x3 (330*) 20 186x3 (174) 260x6 (247) 133x2 (122) 350x4 21 190x2 (175) 265x6 (252) 134.5x3 (124) 355x2 22 175x6 (175) 270x3 (NA) 136x3 (125) 342.5x1
Last edited by scted; 08-26-2017 at 10:49 AM.
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