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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.

Day n°43 (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

Day n°45
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...

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

Jonson,

Exactly one month ago I was able to Press 44.5kg with my Right Arm. I was training everyday at 95% of my 1RM. Then I decided to see if I could make the same gains while training at 90%. The test was a failure and I lost strength. When I resumed training at 95% I used 95% of 44.5kg which was too Heavy because I was weaker but I couldn't accept that I was weaker and thus "cheated with myself" and trained too heavy. At first I could sustain the intensity of the workouts but fatigue is cumulative and today I felt 42.5 was too heavy... I should be able to Press more than 44.5, maybe 45 or 45.5kg but there is no way I can do it with such an effort at 42.5kg.

So in one month I was not able to make progress (30 days lost), in fact my Right Press is weaker than 44.5kg and now I'll need ~20-30 days to go back to 44.5kg (again 20-30 days lost).... and it's only after that I'll be able to make real progress. Overtraining & Undertraining are BIG MISTAKES which can destroy months of progression. I had to do my tests. I don't regret to have tested 90% but it cost me time (50-60 days of progression !!!). It's why I have to restart at around 40.5, 41kg : 95% of 43kg my actual 1RM (did it this evening to be sure this time, I failed at 44 and got 43kg)!

My LEFT Arm which is not overtrained will make progress I think I'll be able to press 46-47kg early in september.

Day n°52
DEADLIFT 162.5
CURL Left : 27.5 / Right : 26.5
FLOOR PRESS Left : 41.5 / Right : 41.5

a few changes :

1) I do Conventional Deadlift. I had a fear of conventional DL since years. I think I didn't do Conventional since 2004-2005... but it feels SO GOOOOOD compared to Sumo. I love it ! I did it with a STRAIGHT BACK no more rounded back for me ! I'm at least 10kg stronger compared to sumo.

2) I had to go lighter on the Floor Press for the Left Arm too. The reason is simple : I used to Press everyday and I had a sort of "Neural Boost", when I switched to 1/4 days I lost 5% of strength. It already happended in 2008 but I didn't understand. So now Right Arm is trained 1/2 days and Left Arm is trained 1/4 days. On Curl same thing but the 1/4 frequency Arm didn't lose strength. I think this "neural boost" has only an effect on compounds lifts.

I'll test my 1RM in 2 weeks on the Curl and Floor Press to see if there are differences between the arms. So far it seems there is no difference. The frequency 1/4 days seems optimal but it's too soon to be sure...

------

I'm very happy with the conventional, I'm not as strong as I'm with a Rounded back, but if I rounded my back on conventional I could probably pull more than 185kg, my last PR.

Tested my 1RM on Curl (back against a wall) :

Left Arm : 29kg PR (the left arm was trained once every 4 days)
Right Arm : 26kg (1kg weaker compared to 3 weeks ago, the Right Arm was trained once every 2 days)

I cannot continue to make gains if my frequency is too high. I thought the rate of progression would be faster with increased frequency but it makes no difference. From a Daily Frequency to Once every 4 days, the rate of progression is the same. It's why I'll decrease frequency to 1/4 days for the Right Arm (Floor Press and Curl) and try 1/6 days for the Left Arm and Deadlift. I don't want to take the risk of overtraining for the Deadlift and Left Arm and I also want to see if I can maintain my rate of progress with such a low frequency.

BTW I never curled that much back against a wall. A little PR but it's always a pleasure.

Hello guys I'm back there ! With new performances and a new training method

(straight back) Deadlift : 10*1*135kg (10 singles with less than 10 seconds of rest)
Curl (back against a wall): 10*24kg (strongest arm)
Floor Press : 10*40 (strongest arm)

I stoped with the One rep Training, probably that the time under tension was too low. Now I train with a set of 6 repetitions at 10RM and I don't increase the load for 3-5 weeks and it works much better. I do only one set per exercise and only 3 exercises (DL, Floor Press and Curl) but the set is very hard, I'm only four reps short to failure. I could probably do a set of 2-3 reps but for the moment to be sure to have a time under tension long enoug I do 6 reps.

I do each exercise every other day and thus I train nearly everyday. I might change the frequency later if I found I can train less often and obtain the same gains. I may also test 3 sets versus 1 even if I'm already totally convinced that one set is optimum.

Long time without posting because I was working on this new method it tooks me months and months of tests (failure) to get it. This time for sure I'll get stronger

I hope everybody is fine ! Wolf might be a BEAST now I'll check !

I made some new PR

Deadlift: 10*1*140kg PR
Curl Left Arm: 9*25kg (strongest arm)
Floor Press: 10*41 (strongest arm)

Now I train at 91-92% of my 6-10RM for one set every other day. Today I did:

Deadlift: 6*1*135
Curl Left Arm: 9*23
Curl Right Arm: 7*20.5 (much weaker than the left....)
Floor Press Right Arm : 10*38
Floor Press Left Arm : 8*38.5

Everything was easy, excepted maybe the Floor Press right arm a little bit harder but that's ok. NExt weekend I'll go to failure with the right side for new PRs. Now I make PR every month around 91-92% was the right intensity compared to 95% and over. Plus, I do a set instead of a single (not enough time to fatigue the muscles).

Tomorrow I'll train the right side and maybe the Deadlift too.

New PRs

Floor Press Right Arm: 10*43kg +2kg
Curl Right Arm: 8*23kg +0.5kg + 1 rep

Again a success. Unfortunotely I'll have to stop training for around 2 weeks due to a minor surgery and maybe a much bigger if there is problems... too bad I was making good progress but that's life, I'll be back.