Changed My Mind...Again (I'd Think I'd Learn...)
I was going to use the Bear protocol 2-3 time per week on the DLs. But, after performing it twice last week, I had no desire to do it this week. After some introspection, I realized that on heavy barbell work (powerlifts and O-lifts and some of their assistance work) I have no business performing more than 10-20 reps, maybe even 10-15. I can do some higher volume work on silly stuff like my current lunge routine, bodyweight, and even some KB work, but not on the bilateral barbell work.
Looking back over my training logs as a young gym rat tends to validate this: lower total volume on big lifts, larger volumes on auxillary exercises. I'm not sure why I just won't learn this lesson: must be fear of growing old (Is that white paint in my hair??!!) My weight peaked at 252lbs my senior year of college: I was performing mulitple sets of 5 on the hang clean (poorly) with 315, 5x5 on the seated military press with 225, and still-leg deadlifting 500lbs off a 5 inch block...The spring before I had benched 390, shirted, in a WNPF meet (are they still around?) at 216lbs. Might be time to really study those training logs...
Brett Jones, strength-stud, and I were talking and he recalled his squat improving by 50lbs just by perfroming DLs and pistols. I like pistols. They're actually in my rotation after these lunges.
It'll be interesting to see how this spring and summer turn out. I'd be nice if I've developed enough structural strength by October to get back on the platform. That's the goal anyway...
Today's training:
A. Deadlift: 335/1; 385/5, 345/5; 3 minutes rest
B. Weighted Chins: +16kg
3x5; 3 mins rest
C. Unilateral KB Complex Ladder (1+1, 2+2, 3+3, 4+4)
32kg
Snatch Pull + Snatch + Clean & Press
2 rounds
160 reps total
Rest: approx 1:1
Good lather. Goal: increase CV, some hypertrophy.
Monday I performed the following as a chain, 5 reps each:
Cl&Pr + Sn. 2x 5+5+5 each hand w/ 32kg. Fun.
I was going to use the Bear protocol 2-3 time per week on the DLs. But, after performing it twice last week, I had no desire to do it this week. After some introspection, I realized that on heavy barbell work (powerlifts and O-lifts and some of their assistance work) I have no business performing more than 10-20 reps, maybe even 10-15. I can do some higher volume work on silly stuff like my current lunge routine, bodyweight, and even some KB work, but not on the bilateral barbell work.
Looking back over my training logs as a young gym rat tends to validate this: lower total volume on big lifts, larger volumes on auxillary exercises. I'm not sure why I just won't learn this lesson: must be fear of growing old (Is that white paint in my hair??!!) My weight peaked at 252lbs my senior year of college: I was performing mulitple sets of 5 on the hang clean (poorly) with 315, 5x5 on the seated military press with 225, and still-leg deadlifting 500lbs off a 5 inch block...The spring before I had benched 390, shirted, in a WNPF meet (are they still around?) at 216lbs. Might be time to really study those training logs...
Brett Jones, strength-stud, and I were talking and he recalled his squat improving by 50lbs just by perfroming DLs and pistols. I like pistols. They're actually in my rotation after these lunges.
It'll be interesting to see how this spring and summer turn out. I'd be nice if I've developed enough structural strength by October to get back on the platform. That's the goal anyway...
Today's training:
A. Deadlift: 335/1; 385/5, 345/5; 3 minutes rest
B. Weighted Chins: +16kg
3x5; 3 mins rest
C. Unilateral KB Complex Ladder (1+1, 2+2, 3+3, 4+4)
32kg
Snatch Pull + Snatch + Clean & Press
2 rounds
160 reps total
Rest: approx 1:1
Good lather. Goal: increase CV, some hypertrophy.
Monday I performed the following as a chain, 5 reps each:
Cl&Pr + Sn. 2x 5+5+5 each hand w/ 32kg. Fun.
posted by Geoff Neupert at
1:24 PM
4 Comments:
good back and read those logs young jedi but remember, you could recover overnight back then, not so now.
as you suspect it takes ALOT less volume to keep going forward on the big bilateral moves. have to limit damage.
That is what any smart person does, they listen to their body and change accordingly. White hairs? Give me a break, I see kids in their 20's with white hairs. I have a ton of them at 33.
Remember that the book of Proverbs says that the silver haired man is WISE!
Rif-yep, I remember your story about 5 singles on the squat to make progress. I guess that speaks to the efficiency of the CNS! The good thing about this is you get more free time and don't have to put in as much work to move ahead as we did when we were younger.
Franz-the difference is the 20 year olds pay money for the white hairs! Mine are "free." And yes, I remember that wisdom thing--"gray hair is a crown of wisdom..." or something like that, right? I'm not complaining--it's just "funny" to watch the aging process on yourself instead of somebody else! We are forever young in our own minds, aren't we?
I still have to write that article for Pavel about "The many reps in a single."
I really see that now and fought the loss of being able to do volume FOREVER and just got myself really hurt. I should have learned from that meet but kbs got my work capacity back so well I started doing 5x5 again!! dumbass! lol.
you'll figure it out young jedi.
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