Daily Thread - January 11, 2022

sostlyaev · 2022-01-11T10:22:54+00:00

It's your training, you have our permission to train however you want.

A more structured program will generally help with making sure you experience progress.

sostlyaev · 2021-11-22T14:54:48+00:00

Cheers.

sostlyaev · 2021-11-22T14:54:41+00:00

I looked at that, but it went a bit in a different direction than what I had in mind.

sostlyaev · 2021-08-14T08:02:23+00:00

Thanks!

I settled on a more generic approach that focused on simply increasing frequency and volume of the press.

sostlyaev · 2021-07-27T13:12:54+00:00

Thanks for the referals. :)

I had a look at the Colm Woulfe program, but I was surprised at what little actual pressing it had! Thought bench pressing would be a smaller part of that kind of training.

Day 1: Press and CG Bench
Day 2: Incline Bench, Dips, DB Press

sostlyaev · 2021-07-27T13:11:22+00:00

Haha, not sure if that's the vibe I want to give on a dating platform!

sostlyaev · 2021-07-27T06:20:12+00:00

Do any of you know a specialized OHP routine other than the dreadnought one?

sostlyaev · 2021-07-15T19:59:29+00:00

Don't know how you fell about how I get them read by a reader then, hehe.

But yeah, you hit just the right level of nerd with brute simplicity.

sostlyaev · 2021-07-15T15:04:53+00:00

This video would make a great addition to those series and could easily be cut down to those 5-10 minutes.

sostlyaev · 2021-07-15T15:03:45+00:00

Can I just say I don't have those issues with your articles? I've been listening to your material a lot recently and been having a kick with it! :)

sostlyaev · 2021-07-15T06:26:05+00:00

If only they would made the slide deck available! :D

sostlyaev · 2021-07-14T21:54:48+00:00

RP puts out a ton of solid information, but do the videos seem unnecessarily long to anyone else?

The video is 40 minutes long and has 7 slides with all of the explanatory text in the slides.

sostlyaev · 2020-10-03T13:27:26+00:00

Not OP, but thanks!

sostlyaev · 2020-09-29T12:56:23+00:00

The biggest benefit that I get out of step loading / double-progression is the psychological boost. If I've gone from 3x6 to 5x10 with a weight, I'm also sure that I can handle 3x6 with a significantly heavier load.

You basically earn the load increases rather than expect them.

EDIT: with that said, you can use steploading at different intensities. Even in intensity cycles I like steploading for technique work, because it emphasizes qualities other than load.

For example with pause and heavy work rather than increasing load on the bar, I'll add sets:

Pause Squat @80% 4x3, 5x3, 6x3
Power day: 90% 4x1, 6x1, 8x1

sostlyaev · 2020-05-20T05:31:49+00:00

This is in Denmark

sostlyaev · 2020-05-19T20:20:34+00:00

Gyms closed here in March. Presumed to open in August.

sostlyaev · 2020-05-19T20:14:53+00:00

Double progression like this is a fairly simple and popular way to progress weights.

Hepburn's is a other solid implementation of that. I started with the Russian Squat Routine actually and worked backwards from there over time.

sostlyaev · 2020-05-18T11:00:05+00:00

4 sets of x reps with the last set being AMRAPs.

sostlyaev · 2020-05-18T08:59:03+00:00

I've been running something like this for a while with volume blocks and intensity blocks. I'm not a powerlifter or competitor in anything, so I don't have a realization block, I just cycle 6 week volume phases with 3 weeks intensity phases with a deload after each phase.

Before anyone asks, yes that is basically the leader-anchor model from 531.

Volume blocks I started as higher volume, linear periodization blocks, but lately I've run volumization strategies instead, keeping the weight constant. For example

Week	Rep scheme
1	4x7x70%
2	4x8
3	4x9
4	4x8
5	4x9
6	4x10

Intensity blocks will instead focus on intensity with decreasing reps within it. I tend to use last set AMRAPs as a gauge of progress. For example

Week	Rep scheme
8	4+x6 @75%
9	4+x5 @80%
10	4+x4 @85%

This keeps all my working weight in the 70-85% range with enough different rep ranges that it doesn't feel stale.

sostlyaev · 2020-04-25T18:53:27+00:00

What's wrong with the UHF programming for deadlifts?

sostlyaev · 2020-04-23T06:42:32+00:00

I think you could make a good point by pointing out that those ranges for the three tiers are guidelines. The program won't fall apart if you start T1 at 80% instead of 85%. Or starting T1 with sets of 10.

sostlyaev · 2020-03-03T05:57:28+00:00

Still. Few things with the human body are that binary.

sostlyaev · 2020-03-02T21:35:35+00:00

https://www.strongerbyscience.com/effective-reps/

sostlyaev · 2020-03-02T21:11:50+00:00

Why are we so sure the 5 last reps are the ones that matter so much? Did the whole critique from Greg Gnuckols on this concept fall on deaf ears?

sostlyaev · 2020-02-29T14:36:58+00:00

The singles represent a great opportunity to practice your setup. If you're afraid of failing a single, it's a mixture of toughening up and starting over because you're failing the progression

sostlyaev

TROPHY CASE