It's quite obvious I'm not a guy who puts a lot on aesthetics, hence the bad formatting, ugly video etc.
Re: Optimization of PORM
Posted: Fri Jan 03, 2020 11:30 am
by mgil
Welcome, @plaguewielder!
Re: Optimization of PORM
Posted: Fri Jan 03, 2020 11:42 am
by Hanley
Thumbs-up emoji for log title.
Re: Optimization of PORM
Posted: Fri Jan 03, 2020 12:37 pm
by plaguewielder
mgil wrote: ↑Fri Jan 03, 2020 11:30 am
Welcome, @plaguewielder!
Thanks!
Hanley wrote: ↑Fri Jan 03, 2020 11:42 am
Thumbs-up emoji for log title.
I know.. I guess we all miss high school dance offs
Re: Optimization of PORM
Posted: Sat Jan 04, 2020 2:44 am
by plaguewielder
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.
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.
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)
Re: Optimization of PORM
Posted: Fri Jan 10, 2020 10:41 am
by plaguewielder
10/1/2020
chins 93reps@bw (70%)
Re: Optimization of PORM
Posted: Sat Jan 11, 2020 9:55 am
by plaguewielder
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
Re: Optimization of PORM
Posted: Sun Jan 12, 2020 9:44 am
by plaguewielder
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)