Ryan's Training Log

[Bill Anders]

One thing I will consider when I transition to intermediate programming again (either due to need or time constraints) is a 4 day split over 8 days (M-W-F-M, W-F-M-W, etc.), rather than 5 (M-T-T-F). Now, will this modulate volume and intensity over an appropriate interval to achieve specific training objectives? I don't know, but the shorter sessions and additional recovery time would sure be nice!

Your 4-day over 8-day is similar to some of the periods during my maintenance cycle, although I wouldn't get the weekend break in the middle, instead basically lifting every other day for 2+ weeks. I would be completely beat at the end of that cycle, which was fine since I'd be off for a week+ break. But, for me, I can't imagine running that long-term without those 72-hour breaks. So make sure you get those.

Isn't it funny how we think about programming several months in advance?

I really hadn't thought about that, even as I'm building two different programs for this summer training cycle. The first was using the undulating weights/reps for my squats that I mentioned in my previous comment, while the second is a straight HLM. Both are built to Labor Day and it's an interesting exercise to see how both progress.

But back to your point, I then thought back to my endurance years, where by late October of each year I'd already have the macro cycles for the full race year (October - September) all mapped out, with most of the finer details done, too. I'd then fill in races in the gaps where they would fit. All of that work, then as the year progressed I'd watch it slowly blow apart due to external circumstances and priorities. Regardless, it's a useful exercise to map it out as far as feasible.

[rkjohns1]

Monday, November 7, 2022

Squat @ < 1'
45x5x2
95x5
115x3
135x1
145x2

Bench @ < 1'
45x5x2
65x5
95x2

Deadlift
95x5
135x3
155x1
165x2

I'm back to strength training after a successful summer/fall of endurance training. I was able to increase my functional threshold power 24% from when I started in May, and 13% from my previous PR set back in September of 2020. I know the strength training helped considerably. I'm giving myself 3-4 weeks to ramp up with low weights/reps and my goal for the next few months of strength training is to increase my 5x3 lifts by 5% or more. It's good to be back!

[rkjohns1]

Wednesday, November 9, 2022

Squat @ < 1'
45x5x2
95x5
115x3
135x1
155x2

Press @ < 1'
45x5x2
65x2

Deadlift
95x5
135x3
155x1
175x2

I was sore after Monday's session, even with the considerably light weight. I guess that's what happens when you don't touch a barbell for 5 months!

[Bill Anders]

The abddctors. Always the adductors.

Even if it has only been two weeks.

It's good to see you back at it, Ryan. Hopefully it was a good summer.

[rkjohns1]

Friday, November 11, 2022

Squat @ < 1'
45x5x2
95x5
135x3
155x1
165x2

Bench @ < 1'
45x5x2
65x3
95x1
105x2

Deadlift
95x5
135x3
155x1
185x2

Soreness (yes, the adductors) has pretty much gone away. Working sets next week will be 2 sets of 3 (except deadlift) with ~10lb jumps for each lift.

[rkjohns1]

Monday, November 14, 2022

Squat @ < 1'
45x5x2
95x5
135x3
155x1
175x3x2

Press @ < 1'
45x5x2
65x3
75x3x2

Deadlift
95x5
135x3
185x1
195x3

[rkjohns1]

Wednesday, November 16, 2022

Squat @ < 1'
45x5x2
95x5
135x3
155x1
185x3x2

Bench @ < 1'
45x5x2
95x3
120x3x2

Deadlift
95x5
135x3
185x1
205x3

[rkjohns1]

Friday, November 18, 2022

Squat @ 1'
45x5x2
95x5
135x3
185x1
195x3x2

Press @ < 1'
45x5x2
65x5
85x3x2

Deadlift
95x5
135x3
185x1
215x3

Increasing to 3 sets of 4 reps next week, and the week following I'll be back to 3 sets of 5 reps. Absolutely no DOMS to speak of and only minimal soreness after the first two sessions which has been the point of this gradual build-up to 80% of where I left off in May.

[Bill Anders]

The best part about re-starting the program after a layoff is that you've learned a lot more than you realize each time you've run it previously, which makes this run smoother.

Keep at it, Ryan!

[rkjohns1]

Monday, November 21, 2022

Squat @ 1'
45x5x2
95x5
135x3
185x1
195x4x3

Bench @ < 1'
45x5x2
95x5
115x3
135x4x3

Deadlift
95x5
135x3
185x1
225x4