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Hyper Abbreviated Routine

Personal Journals discussion on Hyper Abbreviated Routine, within the Members Section; It's not HIT, I don't use a 1RM (max effort), I use around 95% of my 1RM for One Rep. ...


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Old 06-01-2009, 01:23 AM   #51
Kinryoku
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It's not HIT, I don't use a 1RM (max effort), I use around 95% of my 1RM for One Rep. That's it.

Today :

Floor Press Right Arm : 38.5kg
Deadlift 166.25kg


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Old 06-03-2009, 11:08 AM   #52
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Deadlift : 145, 170
Floor Press Right Arm : 36, 38.5

Floor Press is easy (for Left Arm too). Deadlift is ok, it was too light at 166. I missed a first rep at 170kg and did another one just after. So the next workout it should be even easier. Normaly I should be able to deadlift at 170kg every other day. My back is still a bit painfull not totally recovered from previous injuries but it should be ok. I'll never deadlift again when I'm too tired. I'm weaker and I have to round my back to get the rep => VERY BAD. The DL is a lift which is so hard that it cannot be done if you are (very) tired.
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Old 06-05-2009, 06:28 AM   #53
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Last workout :

Curl Left Arm : 23, 27
Curl Right Arm : 22, 1x24, 5x1x24.5
Floor Press Left Arm : 39.5
Floor Press Right Arm : 39
Deadlift : 171.25

Everything is ok but I need to sleep more. I was tired... and that's not good for DL.
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Old 06-05-2009, 07:09 AM   #54
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Quote:
Originally Posted by Kinryoku View Post
My best performances : (on a 1.75m barbell)

Deadlift : 172kg

That was posted last August in the first page of this thread. And today you posted a deadlift of 171.25kg. After 10 months of this training, don't you think the results should be better? Or at least progessive.

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Old 06-05-2009, 07:48 AM   #55
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In fact this performance was done in september 2007 and I lost strength in 2008 due to under training. I used too light loads : 80% to 90% of 1RM. Now I have found the ideal load ~95% and I make progress. My deadlift is stronger than before, my Floor Press and Curl are nearly back to my best strength level. My best curl performance was done in April 2006 (more than 3 years ago) and I'm not stronger now. In 3 years of training I haven't been able to curl more. I very often overtrained, sometime undertrained (2008) but now things are finally going well. In 1-2 months I should be stronger than in 2006 on both Curl and (any) Press.

BTW I lift 171.25 but it's not a 1RM. It's only 95% of my "good form 1RM".
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Old 06-05-2009, 09:52 AM   #56
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I really think basing your strength level on a curl is not a very good idea.

You lift 171.5 for a single rep and say its 95%, but how do you know its 95%. A 1RM (good form rep, not an all out PR) is never static. In my experience a 1RM is a daily value, it isn't the same from week to week or workout to workout, and certainly not something that is constant over a long period of time.
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Old 06-05-2009, 11:52 AM   #57
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Why would a 1RM (maximum strength) change everyday ?

In example if I start with a 1RM of 200kg and train with 95%, 190kg, I'll progressively add weight to stay around 95%. Week 1 I may lift 190kg, Week 2 192kg, Week 3 194kg and so on. I increase the weight as I get stronger. I don't exactly know how much I can gain per week/month but my increments are adjusted when I test again my 1RM. It's always better to add weight too slowly rather than too quickly. I often overtrained when I wanted to add weight fast to create the illusion of a progression.

In 2-3 months if my training continues like that I'll have made major progress. I hope this time progression won't stop.
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Old 06-05-2009, 12:24 PM   #58
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Quote:
Originally Posted by Kinryoku View Post
Why would a 1RM (maximum strength) change everyday ?
Today you might be able to do a 172kg deadlift. Tomorrow you may be able to do 173kg or you might only be able to do 170kg. The human body is not a robot and it will perform differently based on what its exposed to. For example, you might not sleep very well and your training suffers the next day. This does not mean your muscles shrunk or got weaker overnight, but it certainly changed your performance in the gym. Add in about 100 more stressors and various factors and you've got a perfect reason for why your 1RM can change from day to day.

You can't always increase your 1RM or 95% of your 1RM, sometimes you can only match it or even do less. And by saying you increase the weight to stay at 95% means that your 1RM is changing.
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Old 06-05-2009, 01:29 PM   #59
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Well I agree there are only little variations due to sleep, diet, etc. If I don't sleep well I can have a bad workout, the weights feel heavier than they should but on the next workout it'll be ok. So I don't care about those little variations. What's important is to be stronger each month.

At the end of June I'll deadlift a minimum of 175kg, curl and press heavier too. My target are : +1.5kg per month on Curl, +2kg on Floor Press and +8kg on Deadlift.
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Old 06-07-2009, 06:30 AM   #60
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Floor Press Right Arm : 39 easy
Deadlift : 172.5 not so easy but ok !

On the Floor Press I can increase the weight by 0.5kg. The Left Arm which is trained only 1/2 days will be increased too. The Deadlift was not as easy as the Press so I'll stay at 172.5kg for several workouts before I increase the weight again and I'll do a better (heavier ?) warm up.
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