Onwards with tectonic swiftness.

[chrisd]

So here goes for a newly located log.

M 53 1.8m 84.5kg

Today was bright and sunny, so naturally I decided to spend a lovely afternoon in a stuffy room with a crowd of oiks hefting iron. The couple from last week were there. He squatted four plates plus change, many times. Both of them did a workload that would have buried me. I salute them.

The skinny boy ,who sometimes shows his abs to the mirror, was pratting about. His piéce de resistance was to perform 60kg straight leg deadlifts (wide stance, twit) on the floor, despite the notices about deadlifts only on the platform. He then dropped the bar from lockout (double twit) and proceeded to do his stretching routine on the platform (twit to the power of twit squared). Not to be outdone I grabbed a yoga mat and did sun salutations A and B followed by trikonasana and a couple of other moves, just to piss him off.

Deadlift 20x10 60x5 80x3 100x1 120x1 122.5x5x3 {H:0.333 or 0.8333; P:0.333 or 0.833; I:0.75}

Bench 20x10 40x5 50x3 60x1 65x6x4

Squat 20x10 40x5 60x3 80x1 90x1 100x1 {P:0.05;I:0.06} belt on 110x1 {P:0.1;I:0.12} 115x1{P:0.1;I:0.24} 120x1 {P:0.1;I:∞ or 0.5} PR 100x3 {P:0.15;I:0.3} 80x5 {P:0.16:0.15} {TP:0.66; TI:1.37 or ∞}

Leg raises on dip handles 10x2

Shoulder stuff

Absolutely essential stretching

The numbers. I am trying to control my volume by using Prelepin's table, Hristov's concept of INOL and for the deadlift, I am using Henrique's deadlift table.

PNOL P is the number of reps performed divided by the maximum recommended number of reps from Prelepin's table at that intensity.

INOL I is number of reps / (100-(Intensity as a pecentage of 1rm))

H is the same as PNOL: using numbers from the intermediate column of Henrique's table.

Prelepin recommends a workout (he calls it a workset, but its the total of all sets) yielding PNOL between 0.7 and 0.8.

Hristov reckons that INOL between 0.4 and 1 is valid, ideally from 0.6 to 0.8 with a weekly total that can be summed. HIs comment on weekly cumulative INOL over 4 is "Are you insane". Between 1 and 2 is 'doable' and that's generally my target. As the intensity nears 100% INOL becomes a less useful metric.

For Henrique, see the table. Henrique does not specify rep ranges and just gives a total number of reps per week. Today's 15 is at the bottom end of the range. Sessions could be split up.

For today's session, the deadlift was supposed to be 80% of 1RM, preferably in the 70-80 band. However, this would have given 122kg. 122.5 was available (without looking like a twit for microloading). This is actually 80.3% so really it should have been trained in sets of 2-4, 4 being most favourable at the bottom end of this intensity range. My back had no hesitation in reminding me of this error and burned throughout the subsequent benching. Four sets of four would have been the better choice.

So far four weeks in, I feel okay and have set a couple of PRs. Early days yet. S far I have used my PRs as 1RM, but I have to say that I felt there may have been a bit more in the tank. I stop testing when I a) Hit a PR b)Grind long and hard or c) fail.

So there you go Mr. Basic, that's what the heiroglyphs mean.

The program is a basic MLH (I hated HLM) with three squat sessions a week, one deadlift two bench sessions and will include presses if I reckon my shoulders are up to it. Assistance work as I feel I need it, if I feel like it.

[chrisd]

Cardiovascular day. Lazy weekend, so used the gym.

Limber up, reaches, air squats, lunges
Tabata 24kg kettlebell, 5 rounds
C2 rower 1000m. 5 minutes. Level 8
Couldn't get to the treadmills so
Elliptical 10 minutes

Cool down and lots of foam rolling.

[chrisd]

Wow, at the bottom of page 2 already! Perhaps I need to train more often.

Entry to the gym was easier today, the alterations are nearly done. The cardio room is now a cardio space. One wall gone, is it still a room ?

Bench 20x10 40x5 50x3 60x1 70x1 80x1 85x1 so far so good, rest, 90x1 grind! left shoulder okay, now my right shoulder is playing up 72.5x4x3 {P:0.6:I:0.0.62} (plus the max effort, take 90kg as basis for future calculations)


Squat 20x10 40x5 60x3 80x1 90x1 97.5x4x4 {P:0.75;I:0.85} both coefficients a little high, go easy on light day

SGDL 60x6x3. Some kind of light or medium pull is going in here.

BIC 10 10x3

And lastly lying leg raises which caused an odd and slightly unpleasant sensation in my lower back 2x10
Crunches 2x10

[chrisd]

Bw 85.5 kg, dunno what's going on there.

Squat
20x10
40x5
60x3
70x1
80x1
Warmed up Press
85x6x3 {P:0.75;I:0.62}

With the blessing of an edit function, I can take a little time to explain what is going on here.

This is the first week of the second cycle. My previous squat PR was 120 kg, so I'm taking that as a 1rm. It's fair to say that I could maybe have gone higher, say 122.5 or even 125, but thee percentage difference that would make is minimal.

Today's work weight was 85kg. 85x100/120= 70.83% so we are in the 70 to 80% band.

Prelepin suggests that reps per set in this band should be in the range of three to six. He also suggests that optimal reps in this band should be eighteen. 70.83% is at the lower end of the band, so three sets of six will be fine. The reps were achieved without form breakdown or any degree of grinding, so the choice seems to be a good one.

As the reps were chosen from Prelepin's table to be optimal, it will come as no surprise to see that the Prelepin Number Of Lifts (PNOL) comes out as ideal:

Prelepin Number of Lifts = Reps Performed / Max number of reps for this band.

PNOL = 18/24= 0.75

0.75 is exactly between 0.7 and 0.8 so ideal according to Prelepin

INOL is based on Hristov's observation that Prelepin's ideal number of reps relates to the intensity. The get the Intensity Number of Lifts coefficient we use the simple calculation:

Intensity Number of Lifts = Number of Reps performed /(100-Intensity as % of 1rm)

INOL = 18/(100-(100*85/120)) = 0.62

From the previous session, it was decided to aim for an INOL at the low end of the ideal spectrum (Hristov recommends 0.6 to 0.8) thus yielding a light, but productive day.

Slight heel raise at the bottom. Need to watch this.

Press Ta Dah! I can press again. CLicking and clunking of the shoulders and not pain free, but the bar goes up and down again.
20x5x2
30x5
40x2
45x5 {P:0.28:I:0.2}
50x3 {P:0.2:I:0.18}
55x2 {P:0.2;I:0.22}
57.5x1 {P:0.1;I:0.25}
60x1 {P:0.1;I:∞ or less}
{TP:0.88:TI:irrelevant at limt}

All with heels together, knees locked out and as little back bend as possible. Some of us have bones in our spinal columns you know.

Major lifts completed in thirty minutes

And just for shiggles.

Seated DBP 12.5kg 12,12,8
Lateral raise 8kg 15x3

Shoulder rehab:

Dead hand 2x60s
With 1kg dumbbells Front raise x22 Lateral raise x 20 rear raise x 35 left arm cubans x 20 right arm cubans x8 lying prone exteranal rotation thingx20

[chrisd]

deadlift
20x10
60x5
100x3
120x1
130x1
warm up bench
137.5x2x3 x1x2 couldn't manage a double on the fourth set
{H:1;P:0.8;I:0.81}

Bench
20x10
40x5
40x3
60x2
65x6x3
{P:0.75;I:0.65}

Squat
20x5x2
40x5
60x3
80x1
90x1
belt on
100x1
110x2x4
{P:0.8;I:0.96}

Press
40x6x4
{P:0.8;I:0.72}

BIC 12.5x10x3 for teh gunz

[chrisd]

Hey ho Hey ho, off to the gym we go.

Squat 20x10 40x5 60x3 80x1 90x1 belt on 100x1 102.5x4x4 {P:0.75;I:1.1} tipped forward a bit on the third rep of the third set, cue white buffalo (looked more like a bison)

Press 20x10 30x5 40x2 42.5x6x3 {P:0.75;I:0.61}

Deadlift 20x5 60x5 100x6x3 {P:0.6;I:0.52}

Bench 20x10 40x5 50x3 60x6x3 {P:0.6;I:0.54}

About this time two people entered the racks. One smallish chap performed some decent sets of squats and then went on to bench some fairly hefty dumbbells. The other put two tri plates on the floor of a rack, faced outwards to unrack a bar that was set too high and did the raised heel thing while doing a sort of knee bend thing. The miscreant was also wearing running shoes with evident mud on them, which he had thus transferred to the plates he was standing on. the safeties were set way down and I was willing him to have some sort of accident, not necessarily fatal, just painful.

Deadhang shoulder rehab 2x30s
Lateral raises 9x8x2
BIC 12.5x9x2

[chrisd]

Weight 85.5kg down from 86, what's up with that ?

Squat 20x10 40x5 60x3 70x1 80x1 90x6x3 {P:0.75;I:0.72}

Bench 20x10 40x5 50x3 60x1 70x1 72.5x6,4,4,4 (Derp on first set) {P:0.9;I:0.92}

Press 20x5 30x5 35x2 40x6x3 {P:0.6;I:0.54}

Pull ups 4x3 elbows okay, shoulders a little cranky

Suspended knees to chest 8x2

Decline sit ups 8x2

[chrisd]

Nothing silly went on in the gym today.

After a late night at work and an early morning start, teaching kids to ski, I may revise my choice of heavy day. Maybe.

Deadlift 20x15 60x5 100x3 120x1 130x1 140x1 warm up press 145x1x5 last one was a bit grindy. {H:0.3333;P:0.5;I:1.02}(Wild variance nearing limits)

Press 20x10 30x5 35x3 40x1 45x1 47.5x4x4 Heels together, minimal backbend.{P:0.67;I:0.76}

Squat 20x10 40x5 60x3 80x1 100x1 110x1 132.5 walk out warm up bench 112.5x2x3 112.5x1 {P:0.7;I:1.12}
some not great reps in there, but they all count

Bench 20x10 405 50x3 60x6x3 {P:0.6;I:0.54}

Dead hang 2x30s
DB curl 15x5x3
Lateral Raise 10x8x3

[chrisd]

2/3/17

Some bicycle tabata, with an interruption when the seat dropped down.

Treadmill 2 minutes warm up to 6 mystery units (possibly mph) at 2 degrees incline, total 1.5 units (probably miles)

Hanging knees to chest 5x2 and dead hang shoulder rehab x2

[chrisd]

Interesting day in the gym.

One rack was occupied by some guys replacing the window behind it. They used an angle grinder, hammer and chisels, a crowbar and an industrial vacuum cleaner. Less noisy than usual.

Squat 20x5x2 40x5 60x3 80x1 90x1 belt on 100x1 125 walk out 105x3x5 {P:0.75;I:1.2}

Press 40x6x3 {P:0.6;I:0.54}

Bench 20x10 40x5 50x3 60x1 70x1 80x1 82.5x2x4
{P:0.8:I:0.96}

Deadlift 40x5 80x2 100x6x3 {H:NA;P:0.6;I:0.52}

[chrisd]

Squat
20x10
40x5
60x3
70x1
80x1
90x1
warm up press
92.5x6x2
belt on
92.5x1
{P:0.75;I:0.79}

Press
20x10
30x5
40x3
45x1
50x1
55x2x4
{P:0.8;I:0.96}

Bench
20x10
40x5
50x3
60x6x3
{P:0.6;I:0.54}

Pull ups 4x3

Circuit
Paralette L sit count ten x3
Incline sit up x10x3
cable wood chop x10x3

[chrisd]

Gentle jogging, unknown distance and time

Five sun salutation A, five sun Salutation B, really needs work.

[chrisd]

Deadlift
20x10
60x5
100x3
120x1
140x1 {P:0.1;I:0.15}
150x1 {P:0.1;I:0.61}
155x1 {P:0.1;I:NA}PR back bent bit, but I am still here, so I claim it
{TP:0.3;TI:NA}

Bench
20x10
40x5
50x3
60x1
70x1
80x1
85x1x7{P:0.7:I:1.25} Quite a divergence in measures here

Squat
20x5x2
40x5
60x3
80x1
100x1
110x1
115x1x4 {P:0.4;I:0.95}and I quit

Press
20x5
30x5
40x6x3 {P:0.6;I:0.54}

Curls 17.5x3 then I just gave up and went to lunch

[chrisd]

9/10/17
cycle tabata 8 rounds
treadmill 1.5 miles including warm up running at what might be 6mph

[chrisd]

Aaaand, left my log book at home. Doh!

For some reason I've been overloading my squats for the last couple of weeks, can't do sums or something. It's bad enough not sticking to a programme, but when you wrote it yourself...

A young lady reappeared. She is doing some sort of programme, I don't think it is very good. Squats are done with dumbbells and she is judging depth by lowering her shoulders while leaving her posterior up in the air pointing at passers by. It is not elegant.

Squat
20x10
40x5
60x3
80x1
90x1
100x1
102.5x4x4 {P:0.8;I:1.1} Quite high enough

Press
20x10
30x5
40x3
50x1
55x1
57.5x1x5 {P:0.5;I:1.20} bar shot up decently quickly except on number four when it went forward a bit, still went up though.

Bench
20x10
40x5
50x3
60x6x3 {{P:0.6;I:0.54}}

Deadlift
60x5
100x3
102.5x6x3 {H:NA;P:0.6;I:0.47}

[chrisd]

TO forget one's logbook once may be deemed a misfortune, to forget it twice smacks of carelessness.

Hear odd noises from the gym. Figure it's that terrible modern music that kids (anyone under 45) listen to these days.

Enter the gym to find two nitwits doing a bench/row combination, look more closely to see a bar adorned with 10kg bumpers and three or four fives per side. Total no more than 100kg.

Squat 20x10
40x5
60x3
70x1
80x1
warm up bench
90x6x3 {P:0.75;I:0.72}

Bench
20x10
40x5
60x3
70x1
80x1
85x1
90x1 {P:0.1:I:1}
92.5x1 PR {P:0.1;I:NA}
95x1 PR {P:0.1;I:NA}
Warm up press
80x3 {P:0.15;I:0.27}
60x6 {P:0.2:I:0.18}

{TP:0.65;TI:NA}

Press
20x10
30x5
40x6x3 {P:0.6;I:0.54}

Superset
Pull ups 5x3
Dip bar knees to chest 9,10,10

Circuit
Lateral raise 9x10x3
Cable woodchop 36x10x3
Sit up slight decline 12x3

[chrisd]

Kettlebell Tabata 16kg 7 rounds
Ashtanga primary sequence to trikonasana

[chrisd]

Deadlift
20x15
60x5
80x3
100x1
120x1
Warm up press
125x4,4,4,3 {H:0.34;P:0.75;I:0.76}

Press
20x10
30x5
40x3
50x1
55x1
60x1
62.5x1 Pr {P:0.1;I:NA}
50x4x3 {0.8:I:0.6}
{TP:0.9;TI:NA}

Squat
20x10
40x5
60x3
80x1
100x1
belt on
110x1 {P:0.07;I:0.1}
120x1 {P:0.1;0.5}
Warm up bench
122.5#0,1 went forward on the first one, second one ground, but went up {P:0.1;I:NA}
100#3 {P:0.2;0.16}
80#6 {P:0.2;I:0.17}
{TP:0.67;TI:NA}

Bench
20x10
30x5
40x3
50x1
60x1
62.5x6x3 {P:0.6;I:0.52}

Second cycle complete. Prs in all lifts.

Current programming is just the big four lifts plus a little rehab and assistance as time allows.
Bench and and press are both done every session. Alternately light or as part of a simple ramping scheme. I may swap in assistance alternatives for the light version, dumbbells, CGBP, BTN, stuff like that.
Squat is done three times a week, MLH (which is HML if you think about it, the only alternative is LMH, a week is not a biological construct).
I may swap the front squat back in, but keep it light relative to a its probable max. The idea that a limit lift is light, just because the weight is lower than an easier lift, seems unconvincing.
Deadlift is twice a week on and ascending 80%,90,% 95% test day, pattern. First session of the week is a light deadlift, done at 70% ish for approximatlely INOL 0.5.
I am liking this so far. HLM was awful, beat yourself up at the start of the week and try to keep going for the rest of the sessions, this way I get a two day rest after heavy day, do manageable work at the start of the week, have a light day that has decent volume and so keep the stimulus going and then go for it on heavy day.

Let's see what the next cycle produces.

[chrisd]

Treadmill jog. 1.5 miles, 15 minutes 2 degrees.

[chrisd]

17/10/17

No space in the car park. Had to use public parking and rush back within one hour.

Superset SQ/BN PR/DL rest sufficient to get breath back and get back on with it.
Squat
20x10
40x5
60x3
80x1
90x1
100x4x4 tipped forward on rep 3 of the last set, recovered it, must look up. {P:0.8:I:0.87}

Bench
20x10
40x5
50x3
60x1
65x1
67.5x6x3 {P:0.75;I:0.62}

Press
20x5
30x3
40x1
42.5x6x3 {P:0.6;I:0.56}

DL
60x5
100x2
102.5x6x3 {H:NA;P:0.6;I:0.47}