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  1. #271
    Clearly Irrational blue9steel's Avatar
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    Starting to recover, did a bit of cardio this morning to see how it went. So far so good, I'll do slightly more tomorrow and plan to workout Monday.

    RBIKE - 30m@15 - 264 Saturday morning.
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  2. #272
    Clearly Irrational blue9steel's Avatar
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    Monday Jun 1 - Push Day B
    -------------------------------
    OHP 5x45, 5x65, 5x85, 5x95, 3x5x100
    Squats 5x45, 5x135, 5x185, 5x190, 5x195, 5x200
    DB Shrugs 5x10x45
    Band GM(red) 5x95, 3x5x135
    Dips 5xSm Purple, 3x5xbw
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 409 Wednesday evening. (Forgot to log this earlier since I was sick on Thursday)
    RBIKE - 45m@15 - 379 Sunday afternoon.

    Back in the gym this morning!



    My shoulder is continuing to get better. Still sensitive on OHP and Dips but starting to make progress there. Still pushing my bar grip out to the JHooks but that's not a big deal.

    I finished reading Scientific Principles of Strength Training and How Much Should I Train from Renaissance Periodization. Wow, wish I'd read these years ago. They managed to explain the why of so many things I didn't really understand well before even if they don't provide a specific program to follow. I'm also watching a lot of Mike Israetel videos and that's filling in quite a few gaps on it's own. My old routine was wrong in so many ways it's not even funny, but now I know why progress had slowed way down, why I was so tired and likely why I got injured. My new routine wouldn't have fixed any of that since I made the same mistakes in new ways. I'm still figuring out what to do next but my current setup is fine for recovery work until I get that sorted out. I think I'm going to read Juggernaut 2.0 next. While I'm not fond of e-readers for fiction, it turns out that Kindle on Android tablet is actually pretty workable for textbook type stuff.
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  3. #273
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jun 2 - Assist Day
    ------------------------------
    Front Squat 5x45, 5x95, 5x135, 3x5x155
    Banded Bench (red) 5x45, 5x95, 5x100, 5x105, 5x110
    Plate Raises 3x15DPx25 SETS: 11 11 11 11 11
    Power Clean / GHR(Sm Purple) 5x135, 5x140, 5x145 / 3xRP SETS: 7 7 4
    V Pulldowns 3x12DPx100 SETS 10 10 10
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 412 Monday evening.

    Workout kind of kicked my ass this morning. I could have done more on power cleans but I was too gassed by that point. Part could be I'm still recovering from being sick last week but I think I may have too much volume on this day.
    Last edited by blue9steel; 06-03-2020 at 11:16 AM.
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  4. #274
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jun 3 - Pull Day A
    -----------------------------------
    Pullups[HANGx3-30s] 5xbw, 5x15, 5x20, 5x25
    TRX Rev Flies 3xRP SETS: 8 8 8
    T-bar Rows 3x5x205w135
    Romanian Deadlift 3x5x335w225
    Wrist Roller 3x3Ex72.5w50
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 356 Tuesday evening.

    So the good news is that my strength is coming back nicely and my shoulder is feeling pretty good, probably 85%-90% back to normal. I'm also starting to work back off some of the weight I gained while I was sick. The bad news is that I woke up tired and hungry then my workout was a total slog this morning, which means that this routine is not properly volume / intensity balanced. That's probably not surprising since the split / exercise selection was based on the idea of doing percentage training. On top of that, 3x5 is pretty low volume on a per exercise basis and not sufficient for growth if it's the only thing I'm doing.

    So my plan is to slowly reconfigure this to a hypertrophy block based on the info in the Scientific Principles book. That means 60%-75% of 1RM, reps of 6-10, sets of 15-30 per week per muscle group. The sets per muscle group is going to take a bit of spreadsheet work to figure out. Starting tomorrow I'm going to bump from 3x5 to 3x6 and set the weights at 60% of 1RM. That should let me get through the rest of the microcycle without running myself into the ground. Prior to the next microcycle I'll figure out where I'm at sets wise and slowly increase sets till we're at the minimum of 15 per week per muscle group. (if I'm not already) At that point I can figure out how I'm doing fatigue wise and see if any changes are required to exercise selection or split. After that I can determine my volume progression for the rest of the block.
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  5. #275
    Humble Megalomaniac ElrondHubbard's Avatar
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    You can't rush that kind of recovery! I like your plan going forward. I haven't read that book, but it will be interesting to see how you adjust to the blocks.
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  6. #276
    Clearly Irrational blue9steel's Avatar
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    Thursday Jun 4 - Push Day A (60%HB)
    -------------------------------------------
    Calf Raises 3x6x203.25w135
    SSB Squats 3x6x138.5w95
    Bench 3x6x130.25w95
    Incline Laterals 3x6x15
    DB Pullovers 3x6x72.5w55
    Band Work (red) 6x4E4

    RBIKE - 45m@15 - 371 Wednesday evening.

    I was worried yesterday that today might be too light. I was pleasantly surprised, volume / intensity seemed decent, I got some mild soreness and while it was work it wasn't nearly the slog that yesterday was. I'm not sure I'm going to be able support five exercises if I go all the way to 5x10@60% let alone higher intensity hypertrophy like 75%. I'm definitely going to have to do some good spreadsheet work on exercises, split and total sets per muscle group so I can hit the MEV - MRV range for all the important things, some items might have to move to MV if there isn't enough total systemic MRV left.

    MEV - Minimum Effective Volume
    MRV - Maximum Recoverable Volume
    MV - Minimum Volume (to maintain)

    Supposedly 60% is a 20RM. My work capacity must suck because that sounds crazy, likely I've been doing too much low rep training. Anyways, kind of excited that I feel like I'm getting a better conceptual feel for how to design things. Continuing to read and watch videos.
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  7. #277
    Registered User shaneinga's Avatar
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    Good work in here. To be honest, I always thought your heavy volume was high. Especially on deads. It is not surprising to read you were having recovery issues. I am glad you found a book that you connected with on training. When it comes to programming trusting the process is the hardest part. I always want to go in and start dicking around and adding a bunch of sh!t that ends up being counterproductive in the long run.

    Good luck with your program. I am familiar with Juggernaut training and it was on my short list of programs to read and give a go at some point before I found the current program I am on. I will be curious to see how it turns out for you and I will be following along.
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  8. #278
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Good work in here. To be honest, I always thought your heavy volume was high. Especially on deads. It is not surprising to read you were having recovery issues. I am glad you found a book that you connected with on training. When it comes to programming trusting the process is the hardest part. I always want to go in and start dicking around and adding a bunch of sh!t that ends up being counterproductive in the long run.
    One of the frustrating things with training and dieting is that you'll find something that works, make great progress and then as you improve it stops working because you've hit some new constraint. I got decent gains out of my other program but then I got strong enough that I was creating more fatigue than I could recover from, but I was having trouble figuring out why because my conceptual model was missing some important pieces. Dieting has been fairly similar, losing the first 60lbs was pretty straightforward, losing the last 20lbs is something I'm still trying to accomplish.

    Good luck with your program. I am familiar with Juggernaut training and it was on my short list of programs to read and give a go at some point before I found the current program I am on. I will be curious to see how it turns out for you and I will be following along.
    I haven't read that one yet though it's on my list. Currently I'm going off the material from Renaissance Periodization but they work pretty closely with the folks at Juggernaut. Dr. Mike Israetel explains things in a way that really works for me in terms of being able to learn the material, tons of great YouTube videos, articles and books. In the long run I think I'm going to actually end up working harder than I was before, but in a smarter way.
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  9. #279
    Clearly Irrational blue9steel's Avatar
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    Friday Jun 5 - Pull Day B (60%HB)
    ----------------------------------------
    Chinups 3x6x18.5wbw SETS: 6 6 2 *Right forearm pain on last set, ended it early
    Roman Situps 3x6xBW
    Bent Rows 3x6x155.5w135
    Face Pulls 3x6x50
    Deadlift 3x6x290.25w225
    Band Work (red) 6x3E4

    Chinups were harder than expected and I had trouble on the last set due to right forearm pain. I think that's a recovery issue from my shoulder problem. I'm going to use today's work to re-calc my 1RM and proceed from there, that'll likely solve it.

    Roman situps were easier than expected, I'm not sure I got that volume quite right. For calculating the 1RM of a bodyweight exercise I used my weight and the prior reps I was doing, that resulted in a recommendation than I used -6lbs so I just went with bodyweight at the lower reps even though that should have been slightly heavy. Frankly I'm not sure that's right but I'm just going to roll with it for now and see how it goes.

    Other lifts went well and my fatigue has recovered significantly. I'm going to roll through the rest of this microcycle with my current pattern. I'm assembling the info to figure out my weekly volume targets so I can make sure my split & exercise choices are correct. I can probably finish that this weekend or at least before the next microcycle starts. Either way, the plan is to start ramping volume next microcycle, either sets, reps or some combination thereof. I'm still studying what the right choice is.
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  10. #280
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    One of the frustrating things with training and dieting is that you'll find something that works, make great progress and then as you improve it stops working because you've hit some new constraint. I got decent gains out of my other program but then I got strong enough that I was creating more fatigue than I could recover from, but I was having trouble figuring out why because my conceptual model was missing some important pieces. Dieting has been fairly similar, losing the first 60lbs was pretty straightforward, losing the last 20lbs is something I'm still trying to accomplish.



    I haven't read that one yet though it's on my list. Currently I'm going off the material from Renaissance Periodization but they work pretty closely with the folks at Juggernaut. Dr. Mike Israetel explains things in a way that really works for me in terms of being able to learn the material, tons of great YouTube videos, articles and books. In the long run I think I'm going to actually end up working harder than I was before, but in a smarter way.
    Gotcha. I seem to remember you doing 5 x 5 on deads and 2 days later doing 3 x 3s. No biggie if I am wrong than sorry.

    Dieting is for sure the equalizer and it falls back it.

    I have watched some of Israetel squat videos. He is a smart dude. For some reason I thought RPS and JTS were lumped together with Mike and Chad sharing a lot of content together on their IG.

    Regardless I will be curious what you think about it. Their before and after photos of people who run RPS are impressive on IG.
    Last edited by shaneinga; 06-06-2020 at 06:05 AM.
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  11. #281
    Clearly Irrational blue9steel's Avatar
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    No need to apologize, previously I was doing hamstrings every other day: Power Cleans 3x5, Romanian Deadlifts 5x5, Conventional Deadlifts 3x3. I had actually switched to that because it was easier to recover from what I was doing before. In this case I think the issue was much more around my loading and deload protocols than exercise selection or frequency since I was training in what was effectively the 0-1 RIR (reps in reserve) range the whole time for everything. Basically as soon as I could do them all with good form I went up in weight whatever amount I thought I could realistically do compared to last time. (even if that meant micro-plates) Since I was at or over my systemic MRV and didn't deload sufficiently I recovered poorly, built up too much connective tissue disruption and eventually got injured. A learning experience to be sure.

    RBIKE - 45m@15 - 377 Thursday evening.
    RBIKE - 45m@15 - 386 Friday evening.
    RBIKE - 45m@60 - 468 Saturday morning.
    RBIKE - 45m@60 - 508 Sunday morning.
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  12. #282
    Clearly Irrational blue9steel's Avatar
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    Monday Jun 8 - Push Day B (60%HB)
    -------------------------------------------
    OHP 3x6x101.75w65
    Squats 3x6x189.25w135
    DB Shrugs 3x6x60
    Band GM(red) 3x6x101.25
    Dips 5x6xbw **Shoulder didn't feel ready to add weight yet, bodyweight went fine.
    Band Work (red) 6x3E4

    Fatigue has fallen off considerably, in fact I even managed to stay up late on Fri/Sat night which is unusual when I'm working out regularly. Essentially my current routine of 3x6@60% is pretty much a deload. A review of my current volume vs. the recommended MEV shows suggests that my routine needs serious changes.
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  13. #283
    Registered User shaneinga's Avatar
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    Nice work. What does HB mean?

    Nice workout. Good to hear your have more energy. That is definitely a bonus.
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  14. #284
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Nice work. What does HB mean?

    Nice workout. Good to hear your have more energy. That is definitely a bonus.
    It's short for hypertrophy block. Next week I'm going to be increasing volume, probably something like 4x8@65%, but I also need to change my split & exercise choices so I can hit the right workload in all the right areas. Volume will build till through the month then in July I've got a forced break from training due to a destination wedding I need to attend.
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    Tuesday Jun 9 - Assist Day (60%HB)
    ------------------------------------------
    Front Squat 3x6x91.75w65/bw
    Banded Bench (red) 3x6x97.75w65
    Plate Raises 3xRPx25 SETS: 12 12 12
    GHR(Lg Purple) 3xRP SETS: 6 6 6 **Tried a set a bodyweight, got 3 but it definitely was not 60% so I went back to bands.
    V Pulldowns 3x6x112w80
    Band Work (red) 6x3E4

    Since last time was such a slog on this day I dropped power cleans, that worked out just about right.
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    Clearly Irrational blue9steel's Avatar
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    Wednesday Jun 10 - Pull Day A (65%HB)
    -----------------------------------------------
    Chinups(Lg Purple)[HANGx3-30s] 4x8xBW *First set was the red band but that didn't feel like 65%, not totally sure I've got the weight right
    GHR Situps 4x8xBW *In theory this is too heavy but I didn't think it made sense to try and use assistance
    DB Rows 4x8x35 *No recent numbers, had to guess
    Upright Rows 4x8x65w45 *No recent numbers, had to guess. Shoulder felt ok with these.
    Romanian Deadlifts 4x8x241.25 *No straps, grip wasn't totally secure not sure about that going forward
    Facepulls 4x8x50
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 375 Monday evening. *Forgot to record exact value, I know I did the work so I estimated.
    RBIKE - 45m@15 - 398 Tuesday evening.

    First day on the new program. I worked hard to make sure all the main areas are going to average the MAV over the cycle while starting near the MEV and ending near the MAV. Some of the non-main areas are only going to average somewhere in the MEV to below MAV zone. That was definitely not true for my old program. I was reading through Chad Wesley Smith's Program Design Manual and he managed to pretty much perfectly diagnose my squat issues in a few short sentences, bottom line I've got weak quads and a strong back, which is why my deadlift is so much higher than my squat and I can grind out / good morning reps in the squat. That was confirmed when I did my volume breakdown using the RP Hypertrophy info and it showed that Back and Hamstrings were some of the only areas getting sufficient volume for good growth. I'm going to be looking into how to setup a belt squat at my home gym, which currently I don't have a great way to do so it won't be in the current plan.

    I've been watching a number of Chad's videos lately and saw an amusing comment this morning, he basically classified anyone who is a USPA class II lifter or less as a beginner. I went and looked up my stats, I'm likely class III for bench & squat and class II for deadlifts (II is better than III) in my weight class so apparently that's me, heh. Kind of gives you some perspective on how powerlifters think compared to bodybuilders where I'm probably more of an intermediate.

    Basic structure for the future is a five micro-cycle block 4 overload +1 deload. My recent experiences have given me a whole new understanding and appreciation for deloads and sub-maximal loading in general. Sets and reps are 4x8@65%, volume progression is theoretically 3x8, 4x8, 5x8, Giant Sets(48 reps, equivalent to 6x8), deload (still figuring the details on that). The giant sets allow for an end of meso amrap (while still hitting volume goals) to judge progress and adjust my estimated maxes. Micro-cycle is actually a six day pull/push a/b/c format but I made sure the frequencies and SRA curves should all work out right. I was pretty careful on exercise selection to try and keep things fairly specific while getting enough variety to hit all the angles and manage fatigue.

    I think I'm on the right track but a very strange workout compared to what I'm used to. Initially looking at the plan I was like holy ^@#$%! can I do all of that? Individual exercises didn't feel particularly challenging, but I was sweating or had elevated breathing several times and while it felt like I did a lot I finished on time and didn't feel totally trashed at the end. I'll be keeping a close eye on fatigue and workout length as volume continues to rise over the cycle, I've never tried to ramp sets like this before.
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    You're definitely keeping it interesting. Looks like this will work for you -- for a while!
    I'm out, standing in my field.

    64 and still a newbie.
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    Originally Posted by ElrondHubbard View Post
    You're definitely keeping it interesting. Looks like this will work for you -- for a while!
    I'm trying to squeeze in a full meso before vacation so we'll get some data back in a few weeks and see how it went. Sometimes you just have to try new things.
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    Thursday Jun 11 - Push Day A (65%HB)
    ----------------------------------------------
    SSB Squats 4x8x150.25w135
    Bench 4x8x141.25w95
    Stand Pushups 4x8xbw *Wasn't sure about the loading but figured I'd start with bodyweight
    Calf Raises 4x8x220w135 *I'm not sure about these, it was hard to get great form
    Rope Pushdowns 4x8x30w20 *Haven't done these in a while, had to guess
    TRX Rev Flies 4x8xbw
    Band Work (red) 6x3E4

    Longer workout today, tolerable but we'll see how that goes as I add more sets. Fatigue was rising rapidly by the time I finished bench but the rest of the workout was mostly small stuff so by the end it was fine. I'm three days short if I want to do the full meso before my trip so I either have to do Saturday workouts or cut the last week short in some way. Haven't quite decided how to handle that yet. So far so good, wasn't crazy tired yesterday afternoon or evening, had some reasonable soreness during the day but was ready to train this morning.
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    Friday Jun 12 - Pull Day B (65%HB)
    -----------------------------------------
    V Pulldowns 4x8x121.25w90
    Reverse Curls 4x8x35w20 *Felt heavier than 65% but just stuck with it
    Upright Rows 4x8x65wBW
    Plate Raises 4x8x25
    Face Pulls 4x8x50
    Deadlifts 4x8x315w225 SETS: Mixed 4E 4E, Straps 8 8
    Band Work (red) 6x3E4

    It's been a while since I've done that kind of volume on deadlifts, fortunately the rest of the session was pretty tolerable so the total fatigue felt about right. Normally I use mixed grip on warmups and straps for work sets but I want the extra back & forearm stimulus so I'm using mixed grip until my form starts to break down then switching to straps. Total fatigue levels are still quite manageable though they have been rising. For amusement I could probably measure fatigue fairly accurately by a combination of how badly I want a nap mid afternoon (around 1:30pm-2:00pm or so), what time I go to bed and how many cups of coffee I drink each day.

    I don't think I'm going to try and squeeze in Saturday workouts to catch up those extra three days, seems like asking for trouble. I'm just going to work my normal rotation and pick up where I left off when I get back. It'll throw off some of the SRA curves and possibly skew some of the results from the sessions after I get back but it's all so new I don't think it really matters. I've had a moderate increase in soreness that suggest what I'm doing is working or at least novel stimulus.

    I was playing around with the idea of using the low row pulley on my Powertec Lat Machine as a belt squat. I think I need a platform or at least some boxes to stand on. I've got chain and carabiners so I can probably rig a connection to my dip belt. Since the seat swings out of the way on this model I think it's a workable approach that won't use up any extra floor space and cost very little.
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  21. #291
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    That is some good volume man. Am I reading this as 4 sets x 8 reps per sets per exercise or is that opposite? Either way it is a lot of reps. Strong work in here.
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    Originally Posted by shaneinga View Post
    That is some good volume man. Am I reading this as 4 sets x 8 reps per sets per exercise or is that opposite? Either way it is a lot of reps. Strong work in here.
    Yeah, four sets of eight reps is right. It is a bit of volume, and it's going to go up over the next two micro-cycles. At least according to the material I'm reading right now one of my problems before was too high a relative intensity while too low a volume. So far it seems to be working. I've seen videos recently by Alan Thrall, Alexander Bromley, Dr. Mike Israetel and Chad Wesley Smith that all talk about sub-maximal work and not driving yourself into the ground with the most you can lift every time.
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  23. #293
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    Monday Jun 15 - Push Day B (65%HB)
    --------------------------------------------
    DB Bench 4x8x60w25
    Incline DB Press 4x8x55w25
    Squats 4x8x205w135
    TRX Rev Flies 4x8xbw
    Calf Raises 4x8x220w135
    Dips 8xbw, 8x5, 8x10, 8x15, 8x20 **Didn't quite feel ready for the programmed 33lbs, made good progress though
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 259 Wednesday evening. (Also moved 70 bales of hay)
    RBIKE - 45m@15 - 408 Thursday evening.
    RBIKE - 45m@15 - 386 Friday evening.
    RBIKE - 45m@15 - 518 Saturday morning.
    RBIKE - 45m@15 - 516 Sunday morning.

    More data has suggested an adjustment factor for the recumbent bike of around 1.2 rather than 1.0, but that's still very efficient. It's allowed me to avoid weight gain despite extra grubhub and my wife's baking during quarantine.

    Fatigue level was reasonable but I'm keeping an eye on workout length. The new routine tends to run longer but not as tiring as my old routine. Despite being below what I normally consider warmup weight for squats they were actually fairly challenging at that volume. Incline DB Press felt a bit heavy at first but got better so I'm going to leave it. Overall my shoulder felt pretty good today with only minor twinges on bench/press/dips. I've been able to move my grip inwards from the j-hooks to the rings so that's some nice progress. Calf raises felt less unsteady today.
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    Originally Posted by blue9steel View Post
    Yeah, four sets of eight reps is right. It is a bit of volume, and it's going to go up over the next two micro-cycles. At least according to the material I'm reading right now one of my problems before was too high a relative intensity while too low a volume. So far it seems to be working. I've seen videos recently by Alan Thrall, Alexander Bromley, Dr. Mike Israetel and Chad Wesley Smith that all talk about sub-maximal work and not driving yourself into the ground with the most you can lift every time.
    Gotcha. Yeah most people prescribe sub maximal loading to build strength over long periods of time. 8 reps are definitely tough on squats and deads but you definitely won’t finish wondering if you have done enough work.

    How long are these workouts taking to finish?

    That was a nice variety of work today. I like the inclusion of the DB benching.
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    Originally Posted by shaneinga View Post
    How long are these workouts taking to finish?
    I don't exactly try to go max speed but something like 1.5-2 hours or so. Generally I've tried to keep them a bit shorter than that previously, usually around 1.25-1.5 hours. This includes lifting, drinking coffee, youtube videos etc. I don't waste a lot of time between sets, but I do take the time to feel ready for the next one.

    That was a nice variety of work today. I like the inclusion of the DB benching.
    I'm trying to balance out total sets and difficulty of exercises so as not to overdo it.
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    Tuesday Jun 16 - Pull Day C
    ---------------------------------
    GHR(lg purple) 4x8xBW
    Bent Rows 4x8x168.5w135
    Pullovers 4x8x75w45
    Upright Rows 4x8x65w45
    Face Pulls 4x8x50
    Wrist Roller 5Ex58.5, 8Ex50, 5Ex50, 8Ex40 *Programmed weight was too heavy, had to experiment around a bit
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 392 Monday evening.

    No real main lift today but several medium sized ones combined gave roughly the same total effort. Fatigue was fine, length was on the long side. I'm going to finish the current micro-cycle as is but for the next one I'm going to have to drop a full exercise per day. No way am I going to be able to increase volume for the next two cycles without also increasing workout time. I'm pretty sure I could do the work but I draw a pretty hard line at two hours time-wise. I played around with a bit of supersets today and yesterday and that may be part of the solution but it won't get me all the way there. I'll play around with the routine design a bit to see what I can do to make it smaller and more efficient.
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    Ok, so I went through the new routine and was able to trim it down to 5 exercises a day while still hitting my targets. Here is what got dropped:

    DB Rows
    Pushups
    Dips (one of two sessions)
    GHR Situps
    Hammer Curls
    Reverse Curls

    Since this is more of a time issue than a workload issue I think I've also got a way to cheat a little bit without getting too crazy. If I throw in a single set of curls and abs before I do bike every day it should take fairly little time and effort while giving those areas sufficient attention overall. I also moved a number of exercises around to balance out the days. Full routine below:

    PULL DAY A
    ---
    Chinups
    Upright Rows
    Plate Raises
    Facepulls
    RDL

    PUSH DAY A
    ---
    Bench
    Rope Pushdowns
    SSB Squat
    TRX Rev Flies
    Calf Raises

    PULL DAY B
    ---
    V Pulldowns
    Upright Rows
    Pullovers
    Facepulls
    Deadlifts

    PUSH DAY B
    ---
    Incline DB Press
    DB Bench
    Squat
    TRX Rev Flies
    Calf Raises

    PULL DAY C
    ---
    GHR
    Bent Rows
    Upright Rows
    Facepulls
    Wrist Roller

    PUSH DAY C
    ---
    Banded Bench
    Calf Raises
    Dips
    TRX Rev Flies
    Front Squat
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    Wednesday Jun 17 - Push Day C
    -------------------------------------
    Banded Bench(red) 4x8x106w45
    Calf Raises 4x8x220w135
    Dips 4x8x25wBW
    TRX Rev Flies 4x8xBW
    Hammer Curls 4x8x25 *Haven't done these recently, had to guess on the weight
    Front Squat 4x8x99.25w45
    Band Work (red) 6x3E4

    RBIKE - 45m@15 - 417 Tuesday evening.

    Dips felt fine on my shoulder this morning but 25lbs didn't feel like 65%, I'll have to go back and re-run the numbers, bodyweight plus exercises can be complicated that way. I like the rear delts every day, that feels like it's actually doing something good. Learned a new way to develop front squat rack mobility from Dr. Hoffman over at JTS the other day. Basically you quarter squat, grasp the bar, roll your arms forward then stand up into it, seems to work nicely as a stretch, which is good because my rack mobility is horrible.

    End of the first micro-cycle today. Overall I'm happy with the new approach. Fatigue management is much improved, workout length is bit long but as I posted above I'm working on reducing that next cycle. Soreness seems increased but in a good way that suggests I'm having the right kind of impact. Next micro-cycle I'm moving to the five exercise per day format and bumping up to five sets per exercise. I'm interested to see how that goes.
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    Thursday Jun 18 - Pull Day A (HB-5x8@65%)
    ----------------------------------------------------
    Chinups(lg purple)[HANGx3-30s] 5x8xBW
    Upright Rows 5x8x65w45
    Plate Raises 5x8x25
    Facepulls 5x8x50
    RDL 5x8x241.25w135
    Band Work (red) 6x5E4

    Total time was better today with only five exercises instead of six even though sets increased from 4 to 5. I can definitely feel the increase in volume. Overall I think I'm headed in the right direction.
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    Friday Jun 19 - Push Day A (HB-5x8@65%)
    -------------------------------------------------
    Bench 5x8x141.25w95
    Rope Pushdowns 5x8x30w20
    SSB Squats 5x8x150.25w135
    TRX Rev Flies 5x8xbw
    Calf Raises 5x8x220w135
    Band Work (red) 6x5E4

    RBIKE - 45m@15 - 390 Wedesday evening.
    RBIKE - 45m@15 - 367 Thursday evening. (10x25 Curls, 10 GHR Situps)

    Today's session was longer than yesterday but still within the tolerable range. At the end of the microcycle I'll have to see if any additional rebalancing between days is necessary but so far the change has been good. I used the GHR for Scott Curls with 25lb DBs and situps prior to biking yesterday, one set of each, seemed like a reasonable amount of time. Increased volume seems to be going well so far, I was a bit more tired last night than when doing four sets but fatigue overall seems ok. Coffee consumption and afternoon nap desire are both at reasonable levels so I don't think I'm overdoing it.
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