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Hyper Abbreviated Routine

Personal Journals discussion on Hyper Abbreviated Routine, within the Members Section; Originally Posted by Kinryoku I think it's a question of quantities. If you have a sleep debt of a few ...


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Old 07-29-2009, 02:08 PM   #151
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Originally Posted by Kinryoku View Post
I think it's a question of quantities. If you have a sleep debt of a few hours it won't have such an impact on your performances but if have a debt of >10h it'll have a negative impact. What I noticed is that when I feel tired I need to psyche up to be able to do my workout if not I may miss what's generaly an easy lift.

Workout n26

Deadlift : 152.5, 175, 185 PR
Floor Press L/R : 41 easy
Curl L/R : 25/24.5 easy

I won't lie, my back was not perfectly straight at 185kg but it was not an ugly rep' like I did a month ago at 180kg. So I'm happy, a new PR, it's not the 210kg of Jonson but... .

I'll continue at 90% of 185kg : 167.5kg. I think I trained a little bit too light when I used ~150kg. I should be able to do a SAFE DL at ~165-170kg, probably not "perfect"...
Congratulations on your PR.
As the weights are getting heavy and your back is getting rounder maybe you should look into getting a decent belt?
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Old 07-29-2009, 02:27 PM   #152
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or doing core work...so your back doesn't round.
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Old 07-29-2009, 02:32 PM   #153
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or doing core work...so your back doesn't round.
Core work = Gross unnessecary Severe Overtraining
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Old 07-29-2009, 04:24 PM   #154
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Thats the GUSO method that I'm using.

LOL

IW
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Old 08-04-2009, 10:09 AM   #155
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I do my DL raw (chalk), excepted 1RM with a (very) poor quality belt.

Quote:
Core work = Gross unnessecary Severe Overtraining

Yeah I don't think you need it. The Deadlift/Squat itself is the best exercise (with Push Press and Olympic lifts) for core muscles. If my progression is stopped then I'll try assistance and core work but I doubt it'll have much if any effect.

Workout n32 (all lifts 90% of 1RM)
SDT 167.5
CURL Left : 25.5 / Right : 25
FLOOR Left : 41.5 / Right : 41.5

On DL I slighty round my back and contract abs as hard as I can while holding my breath. It might not be perfect but so far no back pain and I lift 167.5 relatively easily. I'll soon increase the Floor Press to 42kg. 90% seems to be perfect, much easier than before (95%) and the same stimulus !!!

I think it's up to everybody to find which style is the best suited. I lift in Sumo style (not very wide stance) and with a slighty rounded back. I used to do a nearly Straigth Legged DL but it was the worst for the lower back...

Last edited by Kinryoku; 08-05-2009 at 03:28 AM..
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Old 08-04-2009, 01:38 PM   #156
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Yeah I don't think you need it. The Deadlift/Squat itself is the best exercise (with Push Press and Olympic lifts) for core muscles. If my progression is stopped then I'll try assistance and core work but I doubt it'll have much if any effect.

http://www.tmuscle.com/free_online_a...e_exercise&cr=
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Old 08-07-2009, 11:00 PM   #157
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A few changes in my training :

I used to train at 95% of 1RM then I recently switched to 90% but when I tested my 1RM I found I didn't make progress, after 20 workouts curl is the same (no loss) and on floor press the Left Arm trained at 95% gained +1.5kg in 22 days and the Right Arm trained at 90% didn't gain (didn't loss either). In 2008 I tested multiple times 80%, 85% even 70% and I was only able to make regains, NO gains. In 2009 I tested 95% and 100%. 100% was too much I overtrained very quickly or had to use a frequency a la Heavy Duty (once every ~12-15 days) and thus the gains were slow. So now it appears clearly that 95% is the optimum load. The problem is that at 95% there is some fatigue which can be accumulated if frequency is too high. It's why I have to find what's the optimal frequency. I used to train everyday because some of my tests based on REgains showed that a very high frequency (every day or once every other day was the best) but I'll do further tests and this time on Gains not regains. I'll train like that :

Left Arm : Floor Press & Curl 95% 1/4 days
Right Arm : Floor Press & Curl 95% 1/2 days
Deadlift : 95% 1/2 days

If 1/2 is better than 1/4 then I'll test 1/2 vs 1/1 and in the contrary if 1/4 is egal to 1/2 I'll test 1/4 vs 1/6 or 1/8 days. After thoses test I'll have finish most of the tests I wanted to do.

On Deadlift I'll restart light and with a Straigth Back. I want to be able to DL in 30 years and if I continue like that I won't be able to DL at all. Rounded back DL fatigues too much the muscles of the back and when you attempt a rounded back DL with fatigued muscles the risk of injury is very high (which is not the case with fresh muscles). Yesterday I hurt my back, not too badly but enough to stop to use too heavy loads and crapy form. I'll forget the 200kg for now... but I'll be there slowly and safely, maybe quicker than I think... For the moment I'll take one week off and restart very light with a PERFECT form.
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Old 08-15-2009, 07:07 AM   #158
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Day n43 (left side is trained once every 4 days and right side once every 2 days, DL once every 2 days).

Bodyweight : ~73kg (height 5.9'' / 1m75)

DEADLIFT 147.5
CURL Left : 26.5 / Right : 25.5
FLOOR PRESS Left : 42.5 / Right : 42.5

I restarted super light on the Deadlift but my form is very good. I'll probably not DL 200kg at the end of the year... but I will make progress and not hurt my back which is much more important. After all my goal is not 200kg but 300kg so I have to be able to sustain DL workouts for a long time

Floor Press and Curl are ok, I'm making progress again after the failure at 90%. I should have use a lower frequency from the begining. So far it seems that 1/4 days is as efficient as 1/2 days maybe even better due to a better recovery but I need to test my 1RM to be sure. I was also positive about the test at 90% and in the end it was a total failure.

4.5 months left before the end of the Year. My minimum goals are :

Floor Press : 50kg per arm
Curl (back against a wall) : 31kg per arm
Deadlift (straigth back) : 175kg
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Old 08-17-2009, 11:30 AM   #159
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Day n45
DEADLIFT 148.75
CURL Left : X / Right : 26
FLOOR PRESS Left : X / Right : 42.5

Deadlift was relatively easy, Curl a little bit harder but ok. The Floor Press felt too heavy... I think I lost more strength than I thought when I trained at 90% and thus I was training too heavy these days. I'll drop the load from 42.5 to 41kg. I knew I lost strength but I didn't want to acknowledge it... big mistake. I would have lost less time if I immediately started at 41kg. I'm still not wise enough, I still want to make super-short-terme-progress instead of thinking long term progression. That mistake will cost me 20-30 days of progression not a lot but if you repeat such a mistake several times...
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Old 08-17-2009, 12:39 PM   #160
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Quote:
Originally Posted by Kinryoku;81535[B
FLOOR PRESS[/B] Left : 42.5 / Right : 42.5
Floor Press and Curl are ok,

Quote:
Originally Posted by Kinryoku View Post
Day n45
DEADLIFT 148.75
CURL Left : X / Right : 26
FLOOR PRESS Left : X / Right : 42.5

The Floor Press felt too heavy... I think I lost more strength than I thought when I trained at 90% and thus I was training too heavy these days. I'll drop the load from 42.5 to 41kg. I knew I lost strength but I didn't want to acknowledge it... big mistake. I would have lost less time if I immediately started at 41kg. I'm still not wise enough, I still want to make super-short-terme-progress instead of thinking long term progression. That mistake will cost me 20-30 days of progression not a lot but if you repeat such a mistake several times...
Last time you posted a 42.5 floor press was ok this time 42.5 is far to heavy and it was a mistake to use the same weight as last time and will cost you 20-30 days of progression, so you need to drop to 41k
The weights are supposed to get Heavier not lighter
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