The Stimulating Reps

[OrderInChaos]

9/10
Highish Bar Squats
1@440. Felt really light, but looked pretty wobbly.
Then
6x6 @330

Is this your typical Phase 2 after a layoff programming? First LP 3x5 or whatever until you’re back within 75-80% of historical e1RM for a decent work set, then -> top single and back off volume -25%ish?

(HVLF and other novel shit is a later phase 3 thang?)

[Hanley]

(on the PR)!

Lol. Thank you, sir.

[Hanley]

9/10
Highish Bar Squats
1@440. Felt really light, but looked pretty wobbly.
Then
6x6 @330

Is this your typical Phase 2 after a layoff programming? First LP 3x5 or whatever until you’re back within 75-80% of historical e1RM for a decent work set, then -> top single and back off volume -25%ish?

(HVLF and other novel shit is a later phase 3 thang?)

Yeah. LP, then this:




^ yesterday was supposed to be session 7 on bench, but I improvised, so I'll do the volume work tomorrow.

Today was squat session 1 (I had to revise e1RM after the session).

Not sure what I'll do next block.

[mgil]

What are your OHP goals? Are you staying off the gas to keep the back happy?

[Hanley]

What are your OHP goals? Are you staying off the gas to keep the back happy?

Meh. I don't want to push OHP hard. It really pisses my back off.

[JohnHelton]

Regarding your bench gains, have you been doing essentially your 12 session general strength program, just pushing the volume for the required stimulus? Or is there some other magic at play?

[Hanley]

Regarding your bench gains, have you been doing essentially your 12 session general strength program, just pushing the volume for the required stimulus? Or is there some other magic at play?

I think most of the gains came from the simple ladder sets format. I'm doing the 12 session thing now (volume on the ladder sets was starting to crush me), but with intensity bumped a little on all sessions.

[cgeorg]

Do you think a similar setup would work well for gaining power in "accessory" lifts like rows/pullups? Asking for a climber friend...

[JohnHelton]

I saved this post. I may put this into practice as my bench has been stalled forever.

I just bump all loads when my e1RM trend line suggests I'm ready to increment (a necessarily fuzzy transition).

However, can you discuss this a little more? How are you gauging your e1RM trend line? RPE for your first set at 85% to 90%?

[Hanley]

How are you gauging your e1RM trend line? RPE for your first set at 85% to 90%?

Yeah. In the ladder format it was the first (or second) triple with ~85%. 5rm is definitely 85% for me, so I adjusted e1RM based on RPE of that set of 3.

[Hanley]

Do you think a similar setup would work well for gaining power in "accessory" lifts like rows/pullups? Asking for a climber friend...

Probably, but I don't know if it would be necessary. I'm running these schemes because fatigue management for my bench gets incredibly tricky. If the the "accessory movements" started causing fatigue issues or simply stalled using dead simple LP, maybe.

[Hanley]

9/11
Bench
10 reps @352 in sets of 1-2

Still super fatigued from the heavy single a few days ago....so just some easyish reps to punch the card.

[mjstrength]

Late congrats John.. That is very strong benches, Even your grip and ROM are very honest..

Also your SQ and DL are looking good too. Keep going bro!

Jacked handsome montana dude hahaha

[Hanley]

Late congrats John.. That is very strong benches, Even your grip and ROM are very honest..

Also your SQ and DL are looking good too. Keep going bro!

Jacked handsome montana dude hahaha

Thanks man

Some day I'll be as jacked as you

[EricK]

Really amazing. Congrats!

Thanks man.

Divorce is anabolic, apparently.

I assume the irreconcilable differences stemmed from bench related jealousy.

Congrats on the PR, and I hope everything else is for the better.

[Hanley]

9/13
Squat LP:

3x5@385

I was going to switch to my own DUPy 12 session squat program....but I really need to get to 3x5@400.

[Hanley]

9/14

A "I'm totally wrecked" session

Super Wide Grip, Partial ROM Bench:
3x30r @155

[EricK]

Really amazing. Congrats!

Thanks man.

Divorce is anabolic, apparently.

I assume the irreconcilable differences stemmed from bench related jealousy.

Congrats on the PR, and I hope everything else is for the better.

@Hanley, I want to apologize for this comment. I hoped it would be amusing but upon reflection realize it was distasteful and insensitive. I do hope all is well and remain perpetually impressed by your lifting success.

[Hanley]

Really amazing. Congrats!

Thanks man.

Divorce is anabolic, apparently.

I assume the irreconcilable differences stemmed from bench related jealousy.

Congrats on the PR, and I hope everything else is for the better.

Hanley, I want to apologize for this comment. I hoped it would be amusing but upon reflection realize it was distasteful and insensitive. I do hope all is well and remain perpetually impressed by your lifting success.

It was funny, dude.

Wife (for now) just PR'd her bench too @ 151#

[Hanley]

9/16
Bench:
356x2

Yup. 2 reps. Was supposed to be 2,3,4,2,3,4,2,3,4. Felt like my elbows might explode, so called it. That 430 rep fucked me up properly.

I think I'm going to have to stick to light hypertrophy on bench for a week or so.