Optimization of PORM
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Optimization of PORM
Hi guys.
I have decided to start a log for real now. Mostly due to convenience of having log somewhere easily accessible.
26yo, 190cm, 82kg.
Main goals for 2020:
-standing long jump: >3.00m
-hbbs: Potential One Rep Max of 160kg,
-look good
Currently working with superstar Hanley who programs lower body lifts and I do my own stuff for upper.
That's basically it.
Edit: stats
I have decided to start a log for real now. Mostly due to convenience of having log somewhere easily accessible.
26yo, 190cm, 82kg.
Main goals for 2020:
-standing long jump: >3.00m
-hbbs: Potential One Rep Max of 160kg,
-look good
Currently working with superstar Hanley who programs lower body lifts and I do my own stuff for upper.
That's basically it.
Edit: stats
Last edited by plaguewielder on Fri Jan 03, 2020 10:59 am, edited 1 time in total.
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Re: Optimization of PORM
3/1/2020
hbbs 1@130kg (rpe9), 4@100 9x (rpeEZ)
rdip 1@112kg (porm=114) (2@102.5kg 3x, 1@102.5kg 6x) (90%,rpe9)
ohp 32reps@40kg (7sets,emom)
It's quite obvious I'm not a guy who puts a lot on aesthetics, hence the bad formatting, ugly video etc.
hbbs 1@130kg (rpe9), 4@100 9x (rpeEZ)
rdip 1@112kg (porm=114) (2@102.5kg 3x, 1@102.5kg 6x) (90%,rpe9)
ohp 32reps@40kg (7sets,emom)
It's quite obvious I'm not a guy who puts a lot on aesthetics, hence the bad formatting, ugly video etc.
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Re: Optimization of PORM
Welcome, @plaguewielder!
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Re: Optimization of PORM
Thumbs-up emoji for log title.
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Re: Optimization of PORM
Quick overview of plan. As mentioned I don't program lower body so all I know is this:
Day 1,5: hbbs 1-15sets of (60-100)% (vagueness overload)
Day 3: fs same as hbbs, rdl 3x5-8
Upper:
Week 1:
Day 1: ring dip 4reps at 80% for up to 10 sets (set_number=F(kiddo's sleep quality, motivation to prepare abundant dinner, ...))
Day 3: dbbp 4-6x5-12 (whatever)
Day 5: ring dip lots_of_reps@bw (ie ~72%)
Week 2
Day 1,3: same as week 1
Day 5: test porm for ring dip+doubles @90%
Same as above for chins <-> rdip and dbrow<-> dbb.
4/1/2020
chins 1@119kg (porm=121kg), 2@109 6x (90%,rpe9)
Regarding yesterday's squat: if I was on my own I'd have done 4x9 instead of 9x4 but lower reps and more sets is so much better. Really liking it, every rep is super fast and smooth.
Day 1,5: hbbs 1-15sets of (60-100)% (vagueness overload)
Day 3: fs same as hbbs, rdl 3x5-8
Upper:
Week 1:
Day 1: ring dip 4reps at 80% for up to 10 sets (set_number=F(kiddo's sleep quality, motivation to prepare abundant dinner, ...))
Day 3: dbbp 4-6x5-12 (whatever)
Day 5: ring dip lots_of_reps@bw (ie ~72%)
Week 2
Day 1,3: same as week 1
Day 5: test porm for ring dip+doubles @90%
Same as above for chins <-> rdip and dbrow<-> dbb.
4/1/2020
chins 1@119kg (porm=121kg), 2@109 6x (90%,rpe9)
Regarding yesterday's squat: if I was on my own I'd have done 4x9 instead of 9x4 but lower reps and more sets is so much better. Really liking it, every rep is super fast and smooth.
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Re: Optimization of PORM
5/1/2020
hbbs 4@100kg 10x (rpe: water's_T_of_max_density_at_standard_pressure_in_Celsius)
rdip 4@91kg 10x (80%)
hbbs 4@100kg 10x (rpe: water's_T_of_max_density_at_standard_pressure_in_Celsius)
rdip 4@91kg 10x (80%)
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Re: Optimization of PORM
6/1/2020
chins 4@97kg 8x (80%)
Nothing special
chins 4@97kg 8x (80%)
Nothing special
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Re: Optimization of PORM
7/1/2020
fs 1@105kg 3x, 2@100kg 7x (ez)
dbbp 8,7,7,6,6@55kg (rpe9, ashamed)
back ext 3x (super light)
calf raises 3x
Felt gut
fs 1@105kg 3x, 2@100kg 7x (ez)
dbbp 8,7,7,6,6@55kg (rpe9, ashamed)
back ext 3x (super light)
calf raises 3x
Felt gut
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Re: Optimization of PORM
8/1/2020
dbrow 8,7,7,6,6@32kg
9/1/2020
standing broad jump 265cm. (I do them regularly but won't bother writing)
bs 2@120kg 2x, 1@120kg 4x, 4@110kg, 6@105kg
rdip 59reps@bw
ohp 43reps@40kg (7sets,emom)
dbrow 8,7,7,6,6@32kg
9/1/2020
standing broad jump 265cm. (I do them regularly but won't bother writing)
bs 2@120kg 2x, 1@120kg 4x, 4@110kg, 6@105kg
rdip 59reps@bw
ohp 43reps@40kg (7sets,emom)
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Re: Optimization of PORM
10/1/2020
chins 93reps@bw (70%)
chins 93reps@bw (70%)
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Re: Optimization of PORM
11/1/2020
hbbs 3,3,3,3,3,2,2,2@115kg (1.5RIR at last triple)
rdip 4@91kg 10x (80%)
Hanley + his great weight selection for a given rep range = amazing session
hbbs 3,3,3,3,3,2,2,2@115kg (1.5RIR at last triple)
rdip 4@91kg 10x (80%)
Hanley + his great weight selection for a given rep range = amazing session
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Re: Optimization of PORM
12/1/2020
270cm (=PR for during strength training phase)
chins 4@98 10x (80%)
Super fresh (not feeling yesterday's squats at all. I think I tolerate high intensity much better than lower int/higher vol. At least recovery wise, what gives more benefit staysan open question)
270cm (=PR for during strength training phase)
chins 4@98 10x (80%)
Super fresh (not feeling yesterday's squats at all. I think I tolerate high intensity much better than lower int/higher vol. At least recovery wise, what gives more benefit staysan open question)
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Re: Optimization of PORM
13/1/2020
fs 4,4,4,4,3,3,3,3@95
rdl 7,7,6@107.5 (avg 2rir)
dbbp 8,7,7,7,7@55
fs 4,4,4,4,3,3,3,3@95
rdl 7,7,6@107.5 (avg 2rir)
dbbp 8,7,7,7,7@55
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Re: Optimization of PORM
14/1/2020
dbrow 9,8,7,7,6@32 (rpe9)
15/1/2020
hbbs 1@125 8x
rdip 1@101 8x (90%)
ohp 27@42.5 (7sets,emom) (iSock)
dbrow 9,8,7,7,6@32 (rpe9)
15/1/2020
hbbs 1@125 8x
rdip 1@101 8x (90%)
ohp 27@42.5 (7sets,emom) (iSock)
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Re: Optimization of PORM
16/1/2020
chins 1@112kg 8x
17/1/2020
hbbs 4,3,4,3,3,3,3,3@110kg
rdip 4,4,4,4,3,3,3,3@91.5kg
Not great, not terrible.
chins 1@112kg 8x
17/1/2020
hbbs 4,3,4,3,3,3,3,3@110kg
rdip 4,4,4,4,3,3,3,3@91.5kg
Not great, not terrible.
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Re: Optimization of PORM
18/1/2020
chins 5x99,99,97,97,97 (5x5 @8)
19/1/2020
fs 1@110 3x, 2,2@102.5, 3,2,2@100
rdip 5x93,92.5,91.5,91.5,90 (5x5 @8)
chins 5x99,99,97,97,97 (5x5 @8)
19/1/2020
fs 1@110 3x, 2,2@102.5, 3,2,2@100
rdip 5x93,92.5,91.5,91.5,90 (5x5 @8)
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Re: Optimization of PORM
20/1/2020
bs 5,5,4,4,4,4,4@105
dbrow 8x32,32,28,28,28 (5x8-10 @8)
cool date, cool session. some calves as I forgot yesterday. feeling really fresh.
bs 5,5,4,4,4,4,4@105
dbrow 8x32,32,28,28,28 (5x8-10 @8)
cool date, cool session. some calves as I forgot yesterday. feeling really fresh.
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Re: Optimization of PORM
21/1/2020
dbbp 7x55, 10,9,8,8x50 (5x8-10 @8)
22/1/2020
hbbs 2@117.5 7x (last set rpe8)
chins 5x100,99,98,98,97 (5x5 @8)
dbbp 7x55, 10,9,8,8x50 (5x8-10 @8)
22/1/2020
hbbs 2@117.5 7x (last set rpe8)
chins 5x100,99,98,98,97 (5x5 @8)
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Re: Optimization of PORM
23/1/2020
rdip 5x94(@9),92,92,91,91 (5x5 @8)
24/1/2020
fs 2@100 11x
rdl 8,7,7@107.5
chins 5x100,100,98,98,96 (5x5 @8)
rdip 5x94(@9),92,92,91,91 (5x5 @8)
24/1/2020
fs 2@100 11x
rdl 8,7,7@107.5
chins 5x100,100,98,98,96 (5x5 @8)