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Thread: Adaptive programming to avoid injuries, experimentation, and further gains

  1. #11
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    • phoenix arizona seminar date
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    Quote Originally Posted by SeanThornton View Post
    Am I the only one who keeps a spiral notebook for my workouts?

    And I have one for the Special Olympics powerlifters, too. Maybe that's why I get strange looks on the gym?
    Hahahaha
    A spiral notebook is probably something I should do, but knowing my luck, I would bloody lose it.

    I might actually do it anyway as well as record it online.
    I think it's a good idea actually writing down your ideas on paper with a pen or pencil.

  2. #12
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    Quote Originally Posted by positronbomb View Post
    Going to write out Monday's program in advance so I'm not guessing what I am meant to be doing.

    NLP Leg Press: 200kg (250kg including sled weight), 3 sets of 5
    TM OHP: 54Kg, 5 sets of 5
    MTM Bench: 87.5kg, 3 sets of 5
    NLP Deadlift: 110kg, 2 sets of 5
    TM Chin ups: +5kg, 5 sets of 5
    I have a new idea, instead of doing reduced volume Texas method for bench/ohp in the “off” week, I am going to run 70% of 3 rep max Monday, 80% of 3 rep max Wednesday, and 90% 3 rep max Friday.
    Work sets will be:
    Set 1 AMRAP
    Set 2 will be half AMRAP
    Set 3 will be half AMRAP

    Eg if Set 1 was an 8 Rep AMRAP
    Then Sets 2 and 3 will be 4 reps each.
    So total Volume for work setS will be 2 x AMRAP

    I will call this PositronBomb Method, bah hahahahaha, PBM for short

    The next week would be regular TEXAS method.
    Then the following week after TEXAS will be PBM plus an additional 5% added to the load which would be close enough to 5kg added for Bench Press.

    So Next week will now look like this:
    TM OHP
    PBM Bench: Which will now be 70% of 105kg Monday, 80% of 105 kg Wednesday, and 90% of 105 kg on Friday

    And the week after would be
    TM Bench
    PBM OHP

    For me personally I know I need more frequency on these lifts to keep progressing, hence the reason for the bastardisation.
    Last edited by positronbomb; 05-18-2019 at 03:53 PM.

  3. #13
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    Todays workout
    Week 1

    NLP Leg Press: 200kg (250kg including sled weight), 3 sets of 5
    TM OHP: 54Kg, 5 sets of 5
    PBM Bench: 75kg, 17, 9, 9, reps
    NLP Deadlift: 110kg, 2 sets of 5
    TM Chin ups: +5kg, 5 sets of 5

    It was fun AMRAPing bench at 75kg (165 lbs) today. I guess we can call that a PR since I've never done that before.

  4. #14
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    Dumbell Lunges: 2x25kg, 2 sets of 30
    PBM Bench press: 85kg, 13, 7, 7
    Lt OHP: 40kg, 5
    Lt 60 Bench: 45kg, 2 sets of 5
    NLP Deadlift: 115kg, 2 sets of 5
    Lt Leg press: 190kg, 2 sets of 5
    Lt Lat Pulldowns: 170lbs, 3 sets of 5
    Lt Seated Rows: 180lbs, 2 sets of 8

    500m row: 1:52.7

    Another PR on bench.
    Last edited by positronbomb; 05-22-2019 at 02:55 AM.

  5. #15
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    Todays workout
    Week 1

    NLP Leg Press: 205kg (255kg including sled weight), 3 sets of 5
    TMI OHP: 60Kg, 5 reps
    PBM Bench: 95kg, 8, 4, 4 reps
    NLP Deadlift: 120kg, 2 sets of 5
    TMI Chin ups: +15kg, 5 reps

    500m row

    No PRs on Texas Method Intensity day (TMI) today or for the next couple of weeks - want to give the body a bit of a rest break during this transition.

    PR on bench today but only cause I have never AMRAPed 95kg (209lbs) before.

    Decided that since I'm not doing low bar squats, 2 sets of deadlifts would be a good idea to increase the volume on the posterior chain.
    Once I get above 140kg I think I will drop it to 1 set. Play it by feel.

  6. #16
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    Going to write out my intermediate goals.

    Bench Press: 105kg (231 lbs) for 5 reps
    Deadlift: 165kg (363 lbs) for 5 reps
    Leg Press: 260kg for 5 reps
    Squat: 140kg (308 lbs) for 5 reps
    OHP: 70kg (154 lbs) for 5 reps
    Chin ups: Bodyweight, 15 reps
    Last edited by positronbomb; 05-26-2019 at 04:09 AM.

  7. #17
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    Week 2
    Todays workout

    NLP Leg Press: 210kg (260kg including sled weight), 3 sets of 5
    TMV Bench: 87.5Kg, 7 sets of 5
    PBM OHP: 45kg, 17, 9, 9
    NLP Deadlift: 125kg, 2 sets of 5
    TMV Chin ups: +7.5kg, 5 sets of 5

    Everything felt good today.
    After recently completing Smolov Jr, it didn’t seem right doing 5 sets of 5 for bench so I did 7 sets of 5 instead.

  8. #18
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    Week2
    Today's workout

    Dumbell Lunges: 2x25kg, 2 sets of 30
    TM CG Bench press: 75kg, 3 sets of 5
    PBM OHP: 51kg, 13, 7, 7
    NLP Deadlift: 130kg, 2 sets of 5
    Lt Leg press: 190kg, 3 sets of 5
    Lt Lat Pulldowns: 170lbs, 2 sets of 5
    Lt Seated Rows: 180lbs, 3 sets of 8

    CG Bench Press was a nice change from regular bench press. 75kg was probably a bit too light so really focused on doing slow reps and squeezing the triceps.

    Second set of deadlifts was a killer, but I only rested for 3 minutes so probably shouldn't be surprised.

  9. #19
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    Week 2
    Today’s workout

    NLP Leg Press: 215kg (265kg including sled weight), 3 sets of 5
    TMI Bench: 100kg, 5 reps
    PBM OHP: 57kg, 8, 4, 4
    NLP Deadlift: 135kg, 2 sets of 5
    TMI Chin ups: +17.5kg, 5 reps

    Was originally scheduled to bench 97.5kg, but decided 100kg would be better.

    The first rep of the second set (deadlift) felt like a one rep PR, reps 2 to 4 were much easier. Got a bloody lower back pump, never had that before. There’s no way I’ll be deadlifting 2 sets of 5 at 140kg.
    Last edited by positronbomb; 05-31-2019 at 04:44 AM.

  10. #20
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    I had self-modified my DL NLP to 2 sets of 5, feeling I needed more volume. That lasted til it got heavy, and I soon realized that one set of 5 was plenty.

    If I ever have a need to repeat NLP in the future, I'll use the "feel like I need more volume" sensation as a sign that I can make 10# jumps instead of 5#.

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