Anarchy & Agony - SuffolkPunch's C&P training

[SuffolkPunch]

I'm going to do this now:

https://forum.bodybuilding.com/showt...post1560298421

... probably not logging progress here (back to Excel for this one).

[TexAss]

Hey buddy.

[SuffolkPunch]

Bumping!

I always come back to this sooner or later... but armed with new information from previous results - a Bayesian posterior update from new data if you will.

I'm going to try to train intuitively for a time. My goal is strength and muscle gain in major muscle groups - a focus on main compounds like squat, hip hinge vertical/horizontal press/pull.

The long term strategy will be to focus on a limited set of particular lifts - or variations of that lift. I recently gained noticeable muscle in quads and chest from a recent powerlifting cycle. If I can maintain that and focus on some other set of lifts for a while - short term specialisation. This may be the only way a natty of my age and experience will make progress in specific areas.

Techniques will vary. The goal of every workout is to do whatever it takes to create an adequate stimulus.

Volume is not formally controlled - I will decide on the day when enough has been done. Frequency will always be high, most days will likely feature a push, a pull and a leg movement. Training will be almost every day of the week. The workload will be dictated by the fatigue response in session and what was brought forward from the previous days. There will be no planned or extended deloading. Only reactive deloading - in response to sudden drops in performance. I might walk out after 15 minutes but this will be the exception not the rule.

The philosophy with compound movements will be to select a weight that 5-10 reps can be achieved with and then repeated for many sets. If I am weak in the movement, the weight will be ramped up until some failure condition is met. If I am already strong, a peak @8 or @9 low rep effort can be done with lighter backoff sets afterwards. Most work will therefore be done with a challenging weight but several reps in reserve

Many variations could be used around the key lifts that I currently plan to attack. Those lifts will be retained until they reach some peak of performance and then set aside to focus on something else.

power movements like power clean will always be done at the beginning of the session without aiming specifically to fatigue target muscles

Rest pauses will generally be kept to no more than 1-2 minutes to accommodate the expected volume. This can be reduced further to induce fatigue in higher rep work (myo rep style)

Isolation exercises will usually be done with high reps, high proximity to failure, aiming for a pump.

Use of jump sets and random variations as required

Exercises will be chosen to mitigate known problem muscles - e.g. overhead shrug for shoulder health, hip abductions for lower back / upper glutes, reverse bench press rows for shoulder mobility.

...

As I've just done a powerlifting rotation, my key lifts might be: over head press / push press, front squat, power clean, pullups. Other muscles will still be worked for volume

[ECGordyn]

Bumping!

I always come back to this sooner or later... but armed with new information from previous results - a Bayesian posterior update from new data if you will.

I'm going to try to train intuitively for a time. My goal is strength and muscle gain in major muscle groups - a focus on main compounds like squat, hip hinge vertical/horizontal press/pull.

The long term strategy will be to focus on a limited set of particular lifts - or variations of that lift. I recently gained noticeable muscle in quads and chest from a recent powerlifting cycle. If I can maintain that and focus on some other set of lifts for a while - short term specialisation. This may be the only way a natty of my age and experience will make progress in specific areas.

Techniques will vary. The goal of every workout is to do whatever it takes to create an adequate stimulus.

Volume is not formally controlled - I will decide on the day when enough has been done. Frequency will always be high, most days will likely feature a push, a pull and a leg movement. Training will be almost every day of the week. The workload will be dictated by the fatigue response in session and what was brought forward from the previous days. There will be no planned or extended deloading. Only reactive deloading - in response to sudden drops in performance. I might walk out after 15 minutes but this will be the exception not the rule.

The philosophy with compound movements will be to select a weight that 5-10 reps can be achieved with and then repeated for many sets. If I am weak in the movement, the weight will be ramped up until some failure condition is met. If I am already strong, a peak @8 or @9 low rep effort can be done with lighter backoff sets afterwards. Most work will therefore be done with a challenging weight but several reps in reserve

Many variations could be used around the key lifts that I currently plan to attack. Those lifts will be retained until they reach some peak of performance and then set aside to focus on something else.

power movements like power clean will always be done at the beginning of the session without aiming specifically to fatigue target muscles

Rest pauses will generally be kept to no more than 1-2 minutes to accommodate the expected volume. This can be reduced further to induce fatigue in higher rep work (myo rep style)

Isolation exercises will usually be done with high reps, high proximity to failure, aiming for a pump.

Use of jump sets and random variations as required

Exercises will be chosen to mitigate known problem muscles - e.g. overhead shrug for shoulder health, hip abductions for lower back / upper glutes, reverse bench press rows for shoulder mobility.

...

As I've just done a powerlifting rotation, my key lifts might be: over head press / push press, front squat, power clean, pullups. Other muscles will still be worked for volume

Cool. Looks like you've really thought this through and you have a very clear method for staying strong and fit. Glad the Calgary built up your chest and quads.

No need for a hip hinge, or is power clean enough?

[SuffolkPunch]

Cool. Looks like you've really thought this through and you have a very clear method for staying strong and fit. Glad the Calgary built up your chest and quads.

No need for a hip hinge, or is power clean enough?

Thanks, yes I've just come in. I told my wife I'd be 20 mins and ended up doing 50...

Power cleans - only up to 75kg - but lost count of total reps

Incline bench press - light, about 5 sets of between 10 and 20 reps

SLDL - 3 x 8 x 110 - not a 'main' lift at the moment but a yes still a hip hinge.

Yesterday: overhead presses high reps with up to 47kg, barbell hack squats, pullups with 10kg 4x8, random wide grip pullups, reverse bench press rows (ligher than typical BB row) etc.

[SuffolkPunch]

Starting to get lifts back up a little.

Using today as an example. (Note that pyramids usually mean doing a fixed number of reps for lots of sets with small increment between):

Overhead press: 60kg: 1, 2, 3, 4, 4 @8.5

Front squat: pyramid from 80kg to 5 x 90kg @7

Stiff leg deadlift: 5 x 100, 110, 120, 130kg @8
Pullups: 3 x 8 x 5kg @9

Most recent power clean was 2 x 1 x 90kg

[SuffolkPunch]

Overhead press:
- Triples: 40,45,50,55,57.5,60,62.5,65kg @9
- Backoff set: 7 x 55kg

Pullups:
- Triples: BW, 5, 10, 15, 17.5, 20, 22.5, 25kg @9
- Backoff set: 11 x 10kg

Sissy squat: 3 x 12 x BW