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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.

DL 1/4 days
Right Arm 1/4 days (floor/curl)
Left Arm 1/6 days (floor/curl)

Day n°65
DEADLIFT 171.25
CURL Left : 28 / Right : 25.5
FLOOR PRESS Left : X / Right : 42.5

Deadlift Ok, maybe even a little bit too easy but I'm still not sure I do it well ! So I won't increase the weight too fast. I'll try to pull around 190kg in 4-5 weeks.

Curl ok for both arms. The Floor Press was too hard, then I did a second single and it was easier. If my arm is not well placed, the lift is harder and sometimes I fail to place my arm correctly...

Hello guys I went through a hard period of insomnia (problem with my job) and I was unable to train heavy, with very little sleep I was 10% or even 15% weaker... I tried to train lighter for a few weeks but didn't work eiher. But now I'm back to normal... well at least as normal as I can be

I'll start again with my One Rep Training and I'll improve it : I'll not increase the load every workout/week. I'll lift a fixed load for a period of ~30-40 days for my first "cycle". It'll allow me to recover much better. At the end of the period I'll test my 1RM again to see if I can increase the load or if it's too soon. Due to my previous training & tests, I know that lifting 100% is too much and I found that I have to train above 90% to stimulate an adaptation. My guess was that 95% is very close to an optimum level of stimulation. So I'll continue to lift 95%. I also did a lot of test on training frequency and so far I found it's not usefuel to train a muscle more than once every 4 days when compared to once every 2 days and a daily training. Unfortunotely I wasn't able to finish my tests of lower frequencies. I only tested once a frequency of 1/12 days and the gains were 50-60% compared to higher frequencies, so maybe 1x per week is optimum ?!

Here are my 1RM at present, I'm nearly back to my best, probably that I could DL again 155kg with 1-2 more good night of sleep but I'll start with those 1RM :

Deadlift (straigth back) : 150 (best 155)
Floor Press Left Arm: 42 (best 44)
Floor Press Right Arm: 42 (best 44.5)
Curl Left Arm: 28 (best 29)
Curl Right Arm: 26.5 (best 27.5)

For the First "cycle" I'll do every exercise once every 4 days then for the second cycle I'll test a lower frequency for the Right or Left Arm. Or maybe I'll do it for the first cycle... not sure about that.

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.