Hyper Abbreviated Routine

[Kinryoku]

Hello Guys ! I'm 28 yo and I trained for years but I never made great gains. I always overtrained. I decided to start an Hyper Abbreviated Routine. Some of you might be interested by the experience, it's why I create this journal.

I'll train 2x per week with only one exercise : Power Clean and Push Press. I'll do only 1 set of 1 rep and I won't train to failure. I'll do one rep with 80% of my 1RM and test my 1RM once a month. If I still overtrain I'll take a rest and train less often. I'm determinated to follow this plan.

My best performances : (on a 1.75m barbell)

Overhead (Strict) Press : 62.5kg
Power Clean and Push Press : 77kg
Deadlift : 172kg
Wall Curl : 58kg (Ez barbell)

Now I'm weaker, recently I was only able to OHP 55kg, PC&PP 65kg and Curl 50kg my deadlift is probably weaker too because I overtrained recently. It's why I start this Hyper Abbreviated Routine.

I did my first workout : PC&PP 53kg. Next workout on sunday ! I hope I'll be much stronger in a few months ! Wait and See !

[Kinryoku]

Workout N°2 : PC&PP 53kg which is 80% of my actual 1RM. So it was relatively easy but not as easy as it one could think...

I decided to train every 3 days insteed of 2x per week (once every 3-4 days). I'll be better to know what's my optimal frequency (which allows full recovery). At the end of August I'll test my 1RM on Military Press because the exercise is very strict, it'll give me a better idea of my progression. I may also test my Pendlay Row at the end of August but I won't do it every month. It's just to be sure that when my PC increase so does my ROW. It should be the case, both lifts are very similar.

[Kinryoku]

Workout N°3 : PC&PP 53.5kg

For the first month I'll add +0.5kg per workout. Then I'll adjust increments to my real progression. In exemple if after one month my PC&PP has increased by 2kg I'll add 0.5kg every 2 workouts. At the moment I have no idea of what'll be my progression (+2kg per month would be good).

[Kinryoku]

Workout N°4 : PC&PP 54kg

The PP was easy but the clean... Let's see what happend at then end of august ! My workout took 5 seconds

[Kinryoku]

Workout N°5 : PC&PP 56kg

I increased the weight a little bit more because I think I have underestimated my 1RM on PP... It was really easy but enough to provide a strong stimulus because I lift as fast as I can so the force generated by the muscles is HIGH and fatigue extremly low.

[Kinryoku]

Workout N°6 : PC&PP 56.5kg

I really don't know if I'm making progress. Maybe I didn't recover from my previous (over)training. I'll test my 1RM in 10 days. If I lost strength or didn't gain any strength I'll take 10 days off. If I'm 2kg stronger I'll continue...

[iron_worker]

Where did you find this program and what is the point?

[hrdgain81]

if you are hell bent on doing this, go for it, I would just say that if your planning on only doing one working set make sure you warm up extensively.

[iron_worker]

I think you've basically jumped from one extreme camp to another. You were overtrained and now it seems like you're undertrained. I can't see you gaining much out of this program unless you're using it to train multiple times a day like a pro athelete might do.

IronWorker

[Kinryoku]

It's my own program I didn't find it anywhere. I think muscles activation or force generation is the stimulus for growth and you can generate a maximum force with only one rep. I already gained strength with such routines but I was doing 4 exercises insteed of a BIG one and I was training too often.
I don't really warm up (a few pushups against a wall at most) because I only train with 80% of my 1RM which is not a very heavy weight (around 6-8RM). I may even train with 70% of my 1RM in a near future.

Thank you for your interest