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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.

Today I did a little PR on the Curl Left Arm.

Curl Left Arm : 26, 29, 29.5 PR +0.5 I'm happy with this PR, now I'm probably able to Curl 30kg back against a wall with my strongest arm which is relatively good. My right arm is much weaker, around 26-27kg..

I really feel better I'm ready to train heavy for 2010. Instead of lifting 95% (~2RM) I'll try 92% (~3RM). I overtrained within 2-3 months when I trained at 95% even with 4-6 days between workouts so now I'll try 92%.

The Left Arm will be trained once every 8 days and the Right Arm once every 4 days. I want to see if there is a difference. The deadlift will be done once every 4 days and I may add the overhead press also once every 8 days. I think it's better to test 1x1x3RM rather than stay at 2RM for an extended period of time and with this test of frequency I'll know for sure if 1/4 days is the optimum.

retard

^^^ LOL, I agree with you whole heartedly.

I don't care what he says...he's fucking with us.

Although it gives me a good idea. I have this stuffy nose thing but I can't tell which nostril is worse. So I'm thinking I will breathe through the right one once every eight days and then the left one once every 4 days...no....wait..it's breathe through the left one for 8 days and then hold my breath for 4 days, no...that's not it.

I need a spreadsheet.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

i got a spare copy of microsoft office if you need excel.