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Hyper Abbreviated Routine

Personal Journals discussion on Hyper Abbreviated Routine, within the Members Section; Workout n9 Standing Press : 47 Deadlift : 138.75 Curl : 19/22.5 Workout n10 (today) Standing Press : 48 Deadlift ...


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Old 02-01-2009, 09:24 AM   #31
Kinryoku
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Workout n9

Standing Press : 47
Deadlift : 138.75
Curl : 19/22.5

Workout n10 (today)

Standing Press : 48
Deadlift : 140
Curl : failed to test my 1RM

Today the Press and Deadlift were relatively easy and I decided to test my 1RM on dumbell Curl after nearly 6 weeks of test (Left arm Trained at 70% of 1RM and Right Arm trained at 80%). Unfortunotely I didn't sleep well the last week and thus didn't have enough energy for 1RM. I failed.... but I'll reconduct the test in a few days. I'll go to bed earlier and thus I should have enough energy for 1RM.
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Old 02-15-2009, 06:15 AM   #32
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Ross you were right. I finished my tests and found out that with low intensities (80-90%) I can only REgain strength but not make new-real gains. I wrongly tought that if I could regain strength I would also be able to make gains with the same program. It was a BIG mistake... When I regained nearly all my strength I couldn't go further and even started to lose strength (10-15% !). It was the risk... I'll continue my routine and my tests. This time I want to see if 95% of the 1RM is egally effective as 100%. I know 80-90% is not enough to induce a stimulation so I have to train at least at 95%.

I did a workout yesterday :

Overhead Press : 54kg
Dumbell Curl : 25.5kg and 25kg
Deadlift : 170kg

All my Lifts are down especially OHP and Curl... I'll train once a week because at 95-100% there is no way I can train several times per week. On Curl I'll train my Left Arm at 100% and the Right Arm at 95% to see if I can make the same gains. The test failed with 80%, 85% and 90% but I'm still motivated to test 95%. If it's possible to make optimal gains at 95% it would be very good. It's still very heavy but if your Deadlift 1RM is 200kg you would train at 190kg with makes a difference between an extremly hard lift and a very hard Lift and thus recovery should be easier. We will see what's going to happend in 6-10 weeks. bTW I may have to decrease my frequency to once every 10 days or less if I cannot recover with 6-8 days between workouts.
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Old 02-15-2009, 02:39 PM   #33
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you're only doing 1 rep for each exercise right?
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Old 02-16-2009, 07:25 AM   #34
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personally i dont see how a difference of 10 kilos on the deadlift for ONE rep is going to make or break your recovery ability. working at 80-90% of your 1RM is a pefectly adequate level for progression IF you are using the proper volume and frequency. your workload is ridiculously low so no shit you're gonna lose strength! this is a HUGE flaw in HD in that yeah there IS progression but its ass backwards, start out with a bigger workload and progress to a smaller one by reducing volome and frequency to the point of spending 9 out of 10 days sitting on your ass! my old buddy Jeffo used to like to say "Your body becomes it's function" and that is an axiom to live by! train it with 1-3 reps a week and soon enough that is all you'll be capable of doing, add more rest days and guess what? yup, your body will follow suit and the law of diminshing returns will creep up on you and before you know it ANY level of work will "overtrain" you simply because your level of conditioning is so low.

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Old 02-16-2009, 10:25 AM   #35
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Pity yes.

Riddick, the logic behind my routine is :

1) Maximum Force Generation
2) Minimal Fatigue
3) Total Recovery between workouts

My assumption is that Force Generation is the stimulus and thus this routine should work. If it's not the case then I'll have to change nearly all my ideas about training. That's my ultimate challenge ! Maybe I'll fail again and I will have to accept what you said about deconditioning.
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Old 02-21-2009, 12:59 AM   #36
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Workout n4 :

Deadlift 175kg (I didn't totaly finished the rep because I fear a back injury but I never deadlifted that much)
OHP 55kg
Curl : Left 36kg Right 24kg

Good workout, I regain quickly what I have lost in 2008. I never deadlifted over 172kg before but I think I had stronger in 2007 because 172kg was much easier. I hope I'll find that 95% provide the same gains as 100%...
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Old 02-21-2009, 01:00 AM   #37
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oop Curl : Left Arm 26kg not 36... maybe one day...
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Old 02-21-2009, 05:23 AM   #38
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Why different weights for the curls ?
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Old 02-21-2009, 07:39 AM   #39
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it's all part of the master waste of time plan talo
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Old 02-21-2009, 12:27 PM   #40
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I do 95 or above percent reps sometimes up to 5 times and certainly 90 percent and above up to 9 or 10..with proper rest.

You simply don't know anything about training and are not qualified to be coming up with training theories. This is completely idiotic.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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