The adventure continues in 2010, always One Rep Training but I did a few adjustments.
1) I start all my workouts with ~85% on Deadlift. If it's easy/fast I train, if not I rest another day. I do it to always be sure to train when I have enough 'central energy' (CNS output). In 2009 even with my Single Rep at 95% I managed to overtrain and didn't really understood why. I think it was due to the fact that I often trained while beeing tired (lack of sleep or others factors) and thus the 'easy lift' (95%) turned into a max or near max effort too often, leading to overtraining. That's the major change in my training for 2010.
2) I also decided to stop my tests for the moment because I have enough data on what works : 1x95% once every 4 days. If I lift less than 90% there is no gain or very slow gains, and above 95% I overtrain quickly. So there is an optimum load-range around 92-95% (2-3RM). I tested a lot of time higher frequencies but I never made better gains compared to 1/4 days and thus I train once every 4 days which is probably close the 'optimal frequency for the different muscular groups'. I should have test lower frequencies (I only tested once 1/12 days and 1/8 days) but I'll do it later. I also did several tests on volume but as expected it didn't made any difference. In the first 6 months of 2010 I want to focus on progression rather than experimenting.
Once again I have to restart with relatively light loads in january but I won't repeat the mistakes of 2008-2009 and thus I'll probably make progress
Deadlift : 135, 145kg
Overhead Press : 55kg (just started again after 1-2 years off)
Floor Press Left Arm : 39kg
Floor Press Right Arm : 41kg
Curl Left Arm : 28kg
Curl Right Arm : 26kg
Sometimes I also do a pendlay row or upright row.
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