Reply With QuoteI will be following your log with interest. I may try this type of progression.
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One Lift A Day TL
55 yo, 219#s, 6'2"
Went to 1L/D after novice program was running out of gas ... most likely because I was wearing myself down than because I'm no longer a novice
The program is described in the BBRx ... do one lift a day, starting at 6 reps and increase intensity for that lift each week until reps drop to 2 and then reset to x6 where you first failed to hit a x6
Using conservative weekly increases ... currently BP: 2, SQ: 2.5, OP: 1.5, DL: 5
Bold plain = reset, Bold italic = reset due to missing a week
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
Last edited by scted; 06-18-2017 at 07:33 AM. Reason: type
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I will be following your log with interest. I may try this type of progression.
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For completeness, the program also includes 2 back-off sets of 5 after the main workset for all lifts except the deadlift.Originally Posted by Culican
I back-off 5% when I hit the 6 reps at the main load and when I miss, either maintain or increase the back-off at a reduced rate.
I'll try and add the back off info. into my table (if it's not too cluttered).
Andy mentioned I might want to work in a light sets (-10%) (OP on BP day, BP on OP day and SQ on DL day) if needed but so far I've been making good progress without them.
I question if i should be making more aggressive weekly increases but will keep going at this pace for a while.
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Decent week. May have actually done 4x130 on press ... lost count
Have been experiencing DOMS after the squat (Tue) which is definitely affecting my press (Thu). Don't recall DOMS when i was squatting 3x per week.
Considering flipping bench with press days ... theory being that bench won't be as affected by DOMS
Otherwise still wondering if i should be stressing myself more with bigger jumps ... 12 weeks into program and not really close to a reset
Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity)
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
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I'm betting the Dom's will disappear if you add a couple or three sets of 5 squats at a weight 10% less than the Tuesday weight either before or after your Deads.
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That thought occurred to me was wondering what others thought. Andy suggested it adding in lite days if i wasn't progressing on the one lift but so far progress has been steady .. except for the DOMS
Will probably try a few more weeks doing the bare minimum to see if it goes away on it's own accord.
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Doubled up on my increase for everything except press. By accident initially. I lifted 186 on the bench, thinking i was at 184 last week. It felt no different than the previous week and i hit 4 reps rather easily.
I'm going to be away for a week so i decided to try and double everything else (except the press) to get ahead of vacation reset (my protocol has been to repeat the pre-vacation intensity).
Squat and deads all pretty easy at +5# and +10# respectively.
Not sure if this is confirmation that I should be increasing my weekly increase when I return.
Still had squat related DOMS but it seemed a lot milder than previous weeks.
Bold plain = reset, Bold italic = reset due to missing a week, (xxx) = (2 x 5 backoff intensity)
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
Last edited by scted; 07-01-2017 at 01:03 AM.
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Missed an entire week due to vacation and had jumbled week back, having to do both bench and squat on Tuesday and then press and deadlift on Friday (2 lifts a day).
Vacation protocol I follow is to repeat the last effort. Fell short of previous effort on everything except squat ... but feel pretty good about my week in general.
I'm travelling next week so will miss another week ... basically I'm trying to tread water for a month before returning to weekly increases.
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*)
Member
Interesting... honestly didn't know this was a thing. Looking forward to following along. Good luck!
-ivey
Member
It is described in 'The Barbell Prescription' as an alternate intermediate program. Working well for me so far on many fronts.
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