Optimization of PORM

[plaguewielder]

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

[plaguewielder]

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.

[mgil]

Welcome, @plaguewielder!

[Hanley]

Thumbs-up emoji for log title.

[plaguewielder]

Welcome, @plaguewielder!

Thanks!

Thumbs-up emoji for log title.

I know.. I guess we all miss high school dance offs

[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.


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.

[plaguewielder]

5/1/2020

hbbs 4@100kg 10x (rpe: water's_T_of_max_density_at_standard_pressure_in_Celsius)
rdip 4@91kg 10x (80%)

[plaguewielder]

6/1/2020
chins 4@97kg 8x (80%)

Nothing special

[plaguewielder]

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

[plaguewielder]

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)

[plaguewielder]

10/1/2020
chins 93reps@bw (70%)

[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

[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)

[plaguewielder]

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

[plaguewielder]

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)

[plaguewielder]

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.

[plaguewielder]

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)

[plaguewielder]

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.

[plaguewielder]

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)

[plaguewielder]

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)