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I don't warm up anymore

Why would the legs and back respond to one set and not the chest or arms ? Probably that their was a problem with your upper body exercises. In my opinion you didn't lift to failure on the Deadlift (too dangerous) and thus you didn't overtrain but on the upper body exercises you lifted to failure and overtrained.

Stephan Korte (a champion powerlifter from germany) only use the BIG THREE no others exercises to train his trainees (some of them being champions). His method is called the 3x3 : The Big Three 3x per Week NO assistance work. I don't believe in the necessity for assistance exercises. In example, according to EMG studies, a bench Press provide the same stimulus as chest flies and triceps extension. Maybe only the shoulders could benefit from assistance work but you would do better by alternating Standing Press and Bench Press. Later I'll include more exercises to see if it makes a difference but I think it's much better to focus on the BIG exercises and only start to add exercises if you reach a plateau.

Korte Method : http://www.deepsquatter.com/strength/archives/korte.htm

Good Luck Jonson

Workout n°22

Deadlift : 151.25
Curl L/R : 25/24.5
Floor Press L/R : 41

You are weak.

You will remain weak.

You are dumb.

Repeat now.

You Dont warm up anymore? that is a worry and very silly

You think its better to focus on the BIG exercises yet you use.....

Deadlifts, Which is one of the BIG exercises fairplay

Dumbell Floor Press, which is a light/medium compound accessory lift

Dumbell curl, Which is a light accessory lift

curls are a feat of mighty strength.



for crackwhores.

In my opinion the Floor Press should be considered as a BIG exercise like the Bench Press. Ok for the Curl but both DL and Press (floor, bench or standing) don't work the Biceps. It's why I include a curl.

When I'll finish all the tests I need to do I'll continue with Deadlift and Push Press. Maybe that the clean for the Push Press will work the biceps enough but if it's not the case I'll continue with the Curl.

Workout n°23

Deadlift : 151.25
Floor Press L/R : 41
Curl L/R : 25/24.5

Another easy workout. My technique is now really good on the DL. I'm far from 180kg but my 1RM with a straight back should be around 165-170kg. I'll test it next week.

you must have changed your mind on this.....i thought these things didn't affect workouts at all?

It depends of the exercises. You can do a curl or lateral raises at maximum performances even if you are very tired. It's harder to do a Deadlift or a Power Clean & Push Press BUT you are right I changed my mind. When I did the PC & PP I used 80% of my 1RM and it was not enough... I was losing strength that's why I had the feeling my workouts were harder. Now I Deadlift everyday a 90% and I used to DL at 95% everyday without any problem, tired or not.
If I had to do a 1RM without sleeping enough for a few consecutive days maybe that I would be a little bit weaker or not... If you don't sleep at all or only a few hours for several days in a row you'll be MUCH weaker, no doubt about that but in "normal conditions" there are very little variations in strength.

Workout n°25

Deadlift : 152.5
Floor Press L/R : 41
Curl L/R : 25/24.5

Everything was easy. It's much more easier at 90% compared to 95% and normally the stimulation should be the same with less fatigue and thus no more fatigue accumulation, no more overtraining. IF it's not the case I'll have to decrease my frequency or take a week off here and there but I think it's not necessary if the load is optimum : MAX FORCE - MIN TIME/fatigue.

I can say without a doubt in my mind that sleep affects muscular performance in a *very* significant way. I think you're just fooling yourself if you think otherwise.

IW

I dedicate this:



Except, Kinryoku, you are nowhere as cool as Magneto.

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 n°26

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"...