Dr. GainzZz™ Training Log Part III

[Eric Larousse]

Jordan im looking for ideas for a couple of programs using autoregulation....what would a 4 day texas method split look like autoregulated(w volume/intensity press and bench each week)and what would a HLM autoregulated look like? Maybe something like

Texas method
Day 1
Squat 7-8 5s repeats
Sldls x3x5-8
Chins

Days 2
Bench work up heavy 3,2 or 1 (rotating rep each week on all heavy/intensity days)fatigue stop
Press ditto squat
Assistance

Day 3
Squat 3,2,1
Deadlift 5,3,2,1 fatigue stop

Day 4
Same thing as day 2 but flip the movements

HLM
Squat
Work up to rpe 8x5 load drop 5%
Close grip 5s 3s or 1s 9-10 rpe
Sldls 3x5-8

Squat light 3x5
Press ditto
Chins

Squat ditto press progression
Bench
Deadlift 5,3,2,1 fatigue stop @10
Bench

Also on the HLM how could you turn it into a 2 day program with RPE?

Im sorry. I know im asking alot here but im very interested in this.

[Jordan Feigenbaum]

I don't really see what you're trying to do without seeing it all written out, but I've described an RPE version of and I don't think rotating the rep work each week is a good idea, in general.

An RPE approach of TM would look like:
Day 1:
Squat x 5 @ 8 x 5 sets
Bench x 5 @ 8 x 5 sets
Row x 8 @ 8 x 4 sets

Day 2:
Paused squat x 3 @ 8 x 3 sets
Press x 5 @ 9 x 3 sets
Chin ups x 8 @ 9 x 3 sets

Day 3:
Squat x 3 @ 9 x 2 sets
Bench x 3 @ 9 x 2-3 sets
DL x 3 @ 9 x 3 sets

HLM might look the same, tbh.

Friday:
Deficit DL: 635 x 1 @ 8.5, 605 x 3 @ 9, 575 x 3 @ 9, 545 x 3 x 2

Squat w/o belt: up to 485 x 3 @ 8.5
Pin Press: 225 x 3 x 3

[Eric Larousse]

So you would be expected to hit all the sets at the given RPE or are you actually repeating it to a 9 RPE?

Also what is the reason rotating the reps is a bad idea? Like you wouldnt recommend rotating ever and just stick with 3s through the entirety of it?

[Jordan Feigenbaum]

So you would be expected to hit all the sets at the given RPE or are you actually repeating it to a 9 RPE?

I don't know what you mean by this.

Also what is the reason rotating the reps is a bad idea? Like you wouldnt recommend rotating ever and just stick with 3s through the entirety of it?

Rotating the reps too often is just changing the goal post vs. actually getting stronger. I would not "just stick with 3's through the entirety of it, but rather I would change the rep range periodically, maybe every 4-5weeks or so.

So I did do some training this week, though was pretty busy with work so I didn't log it. Here was my work schedule:

Sun: 0000-1030 (overnight Saturday to post rounds Sunday)
Mon: 0600-1800 (call)
Tues: 0600-1930 (late clinic in afternoon)
Weds: 0600- 1730 (clinic in afternoon)
Thurs: 0600-1800 (call)
Fri: 0600-1500 (normal shift)
Sat: OFF (HOLY SHIT)

Monday (Horns)
Sq + belt: 495 x 1 @ 7, 550 x 1 @ 8.5, 495 x 3 x 2, 455 x 3, 475 x 3
Press w/ belt: 225 x 3 @ 8, 255 x 1 @ 8.5, 225 x 3 x 3
Speed bench: 225 x 3 x 12 EMOM

Tuesday -Didn't train. Recorded Wodcast Podcast The WODcast Podcast : 245: Dr. Jordan Feigenbaum and guest host Kenny Kane

Weds (Horns)
DL from 2 mats, belted: 585 x 1, 645 x 1 @ 9, 550 x 3, 570 x 3, 580 x 3
Bench Press: 315 x 3, 365 x 1 @ 7, 390 x 1 @ 8, 405 x 1 @ 9, 355 x 3 x 3
Speed SQ: 315 x 3 x 12 EMOM

Thurs (Deuce)
Speed Press: 155 x 3 x 12 EMOM

Fri: Deuce
2ct paused squat + belt: 505 x 1 @ 7, 545 x 1 @ 8.5, 495 x 3 , 475 x 3 x 2
Close grip bench: 315 x 1, 365 x 1 @ 9, 345 x 3 x 3
DL + belt: 605 x 1 @ 7, 675 x 1 @ 9, 625 x 3, 585 x 3, 555 x 5

Sat: Deuce
Pin Press, shoulder level: 220 x 1 @ 6, 245 x 1 @ 8, 260 x 2 @ 9.5, 235 x 3 @ 10, 220 x 3 x 2
Speed DL: 330 x 1 x 15 every 30s
Pin Bench Press: 275 x 3, 315 x 3, 275 x 6, 225 x 15

[Eric Larousse]

What i mean is say you do 5x5@8 well if you hit an 8 the first set are you actually going to be able to maintain an 8 rpe for the remaining sets(4 more sets)

[Jordan Feigenbaum]

Probably.

[Jordan Feigenbaum]

Monday:
Squat w/ belt: 455 x 1, 505 x 1 @ 7, 555 x 1 @ 8, 585 x 1 @ 9-9.5, 550 x 3 @ 10, 495 x 3, 455 x 3
Press: 185 x 1, 235 x 1 @ 6, 275 x 0 (missed well above my forehead. I was surprised how high it got. I should've made this), 235 x 3 x 3
Speed press: 155 x 3 x 12 EMOM

[Jordan Feigenbaum]

Nights, man. Woof.

Tuesday:
Paused DL: 585 x 1, 525 x 3 x 3
Bench: up to 385 x 1, shoulder hurt, shut it down.

Wednesday:
Speed Squat 315 x 3 x 12 EMOM
Close grip bench: 365 x 1 @ 8, 405 x 1 @ 9, 315 x 12

Thursday:
Pin Press 225 x 5 x 3
Speed DL 305 + mini's x 1 x 15 q30s
Speed Bench 235 x 3 x 12 EMOM

Friday:
2ct paused squat up to 505 x 3 @ 9, then 475 x 3, 485 x 3, 505 x 2
DL + belt: up to 655 x 1 @ 8.5, then 585 x 3-3-6
Pendlay Rows 315 x 8-8-11

Starting Strength Meet in Oakland Sunday Plans:
Squat: 515-545-565/585
Press: 230-245-255/265
DL: 625-660-680/700

Would like to total 1500, which would be 565-255-680. If I hit my thirds I'd get 1550, which seems like it'd be a really good day. BW has been bouncing between 200-204 and since it's a weigh "out" situation, I'm betting I'll weigh 208 or so.