consistency in lifting progression
jacksonpt
Posts: 10,413 Member
For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
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My progression, for upper body anyway, is a lot more consistent on 5/3/1 than it was on a 3 day programme. I usually manage about 8 cycles before recalculating.
Squats though, well, I think my squats will always suck
Edit: haha I'm always jealous of you, tech savvy, guys,
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Long term it looks like there is progress still being made, although it may be slower progress than if you were training all year round. My personal progression has been very consistent (especially since switching to the DUP programming). However, I only focus on weights and you're juggling a few different activities. I would imagine that if you had a more specificity, it would be a more rapid and consistent progression.
Here is mine over the last 12 weeks or so... but I don't have any pretty graphics
https://docs.google.com/spreadsheets/d/1qCnINPbhNjWBFDyAcfOVSTMjCnp4BGPJdvK4Ofd1WmI/edit?usp=sharing
* This is all just speculation and not based on anything more than my opinion. Oh, probably also a good idea to mention that I am and have been in a surplus over the past 14-15 months too.0 -
mine has slowly- every so slowly gone up.
Over the last 2 years I've gone from struggling with squats- 185 as a power curtsey to being able to cleaning squat reps at that weight and my 1 RMP jumped from that 200 range to 225.
My deads have been stuck- I hit 305 and haven't moved up.
Bench jumped from like 165- 185- and also stuck.
But my programming has been a bit of a mess- and I stopped bulking and started cutting so this year as been more about getting lean- so ultimately I'm not unhappy- numbers have slowly gone up- and I'm back to looking cut like I was 2 years ago.
just super slow when you've been doing it for a while.
No I don't have pictures. 0 -
LolBroScience wrote: »you're juggling a few different activities. I would imagine that if you had a more specificity, it would be a more rapid and consistent progression.
Good point... hadn't thought about that.
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I'd suggest every 3 or 4 cycles (depending on how often you want to, just keep it consistent) after your deload week do true RM tests on all lifts and then have another deload week before starting your next cycle. Judge progress off that rather than calculated RMs.LolBroScience wrote: »you're juggling a few different activities. I would imagine that if you had a more specificity, it would be a more rapid and consistent progression.
Good point... hadn't thought about that.0 -
Over the long haul, have seen relatively consistent growth in my lifts, however in short term it can feel like I'm stalled forever.
Squats are feeling smooth and awesome, I know I'll see a strong increase when I next max test. Possibly all the way back up to where I was 18 months ago. That would be fantastic - the last 18 months have been a trial in patience rebuilding my squat.
Bench feels better every week. The explosive growth in it has been insane over the last four months, but that is what working with an awesome coach and programmer will do.
Even my dead is feeling good. Getting used to actually working it rather then just playing. Should see some nice growth in it to.0 -
For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.0 -
Mine has done really well but i dont have a nice chart just notebooks. My squat started at 225 and is now 365 my deadlift started at 250 and is now 405. My bench is and always will be my weaker lift and started at 145 and is now 225.0
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I'm pretty consistent. I have the odd bad days but when I do my 5/3/1 AMRAP sets I can predict how many reps I will get at least 90-95% of the time by looking at what the calculated 1RM will be.
Having said that, I eat a consistent amount of calories/macros, I get consistent sleep, I train very consistently, etc.. I have a very good, stable routine. If I break that routine, even for a short time (say, excessive work stress for a couple weeks) then things start to get a little wonky.0 -
I'd suggest every 3 or 4 cycles (depending on how often you want to, just keep it consistent) after your deload week do true RM tests on all lifts and then have another deload week before starting your next cycle. Judge progress off that rather than calculated RMs.LolBroScience wrote: »you're juggling a few different activities. I would imagine that if you had a more specificity, it would be a more rapid and consistent progression.
Good point... hadn't thought about that.
True 1RMs seem to be progressing as expected - slowly but incrementally. I don't seem to lose much during race season, though it takes me a cycle or so to get things honed back in each fall.0 -
Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.0 -
Having said that, I eat a consistent amount of calories/macros, I get consistent sleep, I train very consistently, etc.. I have a very good, stable routine. If I break that routine, even for a short time (say, excessive work stress for a couple weeks) then things start to get a little wonky.
I think that's a big factor.
What's your intake relative to maintenance?0 -
whats the percentages for?0
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Consistent, if a bit slow. But that may be more of a nutrition related issue than lifting.0
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Having said that, I eat a consistent amount of calories/macros, I get consistent sleep, I train very consistently, etc.. I have a very good, stable routine. If I break that routine, even for a short time (say, excessive work stress for a couple weeks) then things start to get a little wonky.
I think that's a big factor.
What's your intake relative to maintenance?
Right now it's super low, averaging about a 1500 calorie daily deficit. But again, it's consistent day to day, week to week (I'm on week 6 of cutting, presently). But since that probably wasn't the answer you wanted, when I am making consistent progress (I'm just trying to maintain my lifts at the moment), I'm usually eating ~500 over maintenance. But as a caveat to that, as you may know, in a bulk your maintenance calories start to become sort of a moving target. Over a long term bulk I'm usually slowly adding calories month to month as a result.
Sorry, none of that probably answered your question.0 -
OP, is that screenshot an Excel file? Is there a way to get a copy of it?
IronMiss, I'm the opposite of you and a bit jealous. I've made nice progress on squats but bench feels stuck in neutral.0 -
Having said that, I eat a consistent amount of calories/macros, I get consistent sleep, I train very consistently, etc.. I have a very good, stable routine. If I break that routine, even for a short time (say, excessive work stress for a couple weeks) then things start to get a little wonky.
I think that's a big factor.
What's your intake relative to maintenance?
Right now it's super low, averaging about a 1500 calorie daily deficit. But again, it's consistent day to day, week to week (I'm on week 6 of cutting, presently). But since that probably wasn't the answer you wanted, when I am making consistent progress (I'm just trying to maintain my lifts at the moment), I'm usually eating ~500 over maintenance. But as a caveat to that, as you may know, in a bulk your maintenance calories start to become sort of a moving target. Over a long term bulk I'm usually slowly adding calories month to month as a result.
Sorry, none of that probably answered your question.
No, actually that's all very helpful, and exactly what I was looking for. Thanks.0 -
beertrollruss wrote: »OP, is that screenshot an Excel file? Is there a way to get a copy of it?
IronMiss, I'm the opposite of you and a bit jealous. I've made nice progress on squats but bench feels stuck in neutral.
I can make it available for you to download if you want. The excel file has 3 worksheets - you want them all?0 -
Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
Yea, living in central NY, there's not many triathlon races from October - May.
I can do upper body 2x week, but not lower. With my running and biking, it's just too taxing on my legs. Generally, by mid-season, I'm happy with 1 full body session per week. This season is looking pretty light, though, so I may be able to keep up with a more legit routine this summer.0 -
Yes, I would like all three. Have you seen this thread? http://community.myfitnesspal.com/en/discussion/comment/31558847#Comment_31558847 This is another pretty nice Excel tool.0
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It's here:
http://harvey.binghamton.edu/~jtaylor/misc/5.3.1.xlsx
Note - it's been an evolving document, so use the more recent stuff as your starting point/guidelines. I don't have time right now to clean it up or package it all nice and neat.
Oh, and yes... I've seen that thread/document before.0 -
Got it. Thanks for sharing!0
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
Yea, living in central NY, there's not many triathlon races from October - May.
I can do upper body 2x week, but not lower. With my running and biking, it's just too taxing on my legs. Generally, by mid-season, I'm happy with 1 full body session per week. This season is looking pretty light, though, so I may be able to keep up with a more legit routine this summer.
Yeah, I hear you. For an in-season athlete you just need something to maintain strength. Try a one or two per week template but use Jim's 5's Progression without Jokers and without FSL and definitely no AMRAP / PR sets. Basically a 3's training week would look something like...
day 1: Squat 70% x 5 / 80% x 5 / 90% x 5 | Bench 70% x 5 / 80% x 5 / 90% x 5
day 2: Deadlifts 70% x 3 / 80% x 3 / 90% x 3 | Press 70% x 5 / 80% x 5 / 90% x 5
For Deadlifts Jim has often recommended going down to 3's Pro as that help with the volume. Right before the season starts could be a good time to back-track on your TM as well. Training a little bit lighter for strength maintenance is better than not training at all.0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
Yea, living in central NY, there's not many triathlon races from October - May.
I can do upper body 2x week, but not lower. With my running and biking, it's just too taxing on my legs. Generally, by mid-season, I'm happy with 1 full body session per week. This season is looking pretty light, though, so I may be able to keep up with a more legit routine this summer.
Yeah, I hear you. For an in-season athlete you just need something to maintain strength. Try a one or two per week template but use Jim's 5's Progression without Jokers and without FSL and definitely no AMRAP / PR sets. Basically a 3's training week would look something like...
day 1: Squat 70% x 5 / 80% x 5 / 90% x 5 | Bench 70% x 5 / 80% x 5 / 90% x 5
day 2: Deadlifts 70% x 3 / 80% x 3 / 90% x 3 | Press 70% x 5 / 80% x 5 / 90% x 5
For Deadlifts Jim has often recommended going down to 3's Pro as that help with the volume. Right before the season starts could be a good time to back-track on your TM as well. Training a little bit lighter for strength maintenance is better than not training at all.
That's not a bad plan at all, that's what I'm doing to maintain strength during my cut right now. Squat/bench/pull-ups/abs and dl/ohp/rows/leg curls is it for the week.
My only nitpick is that your percentages or reps are off. 90%x5 is suicide. I assume you mean 80-85%x5 or 90%x3 for all of them.0 -
Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
Yea, living in central NY, there's not many triathlon races from October - May.
I can do upper body 2x week, but not lower. With my running and biking, it's just too taxing on my legs. Generally, by mid-season, I'm happy with 1 full body session per week. This season is looking pretty light, though, so I may be able to keep up with a more legit routine this summer.
Yeah, I hear you. For an in-season athlete you just need something to maintain strength. Try a one or two per week template but use Jim's 5's Progression without Jokers and without FSL and definitely no AMRAP / PR sets. Basically a 3's training week would look something like...
day 1: Squat 70% x 5 / 80% x 5 / 90% x 5 | Bench 70% x 5 / 80% x 5 / 90% x 5
day 2: Deadlifts 70% x 3 / 80% x 3 / 90% x 3 | Press 70% x 5 / 80% x 5 / 90% x 5
For Deadlifts Jim has often recommended going down to 3's Pro as that help with the volume. Right before the season starts could be a good time to back-track on your TM as well. Training a little bit lighter for strength maintenance is better than not training at all.
That's not a bad plan at all, that's what I'm doing to maintain strength during my cut right now. Squat/bench/pull-ups/abs and dl/ohp/rows/leg curls is it for the week.
My only nitpick is that your percentages or reps are off. 90%x5 is suicide. I assume you mean 80-85%x5 or 90%x3 for all of them.
I can definitely see how it seems crazy but it's really not. First, remember all percentages are based on a Training Max and not your 1RM / 1RPR. I think it was last Sep / Oct I reset my TM, perhaps a little conservatively, and I've been using 5's Progression ever since. It's definitely challenging towards the end of the cycle but it's really pretty good. Also, I reset my TM back 2 to 3 cycles after 5 to 6 cycles. It gives my body a break and let's me continue to progress and it's never been detrimental to any lift; to be honest I continue to hit really good PR's. I hit a new squat and press 1-rep PR just 2 and 3 cycles after my last reset. I will say that I think an 85% TM works better than 90% for the 5's Progression. If you feel it's too light then just overload with Joker sets.
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
Yea, living in central NY, there's not many triathlon races from October - May.
I can do upper body 2x week, but not lower. With my running and biking, it's just too taxing on my legs. Generally, by mid-season, I'm happy with 1 full body session per week. This season is looking pretty light, though, so I may be able to keep up with a more legit routine this summer.
Yeah, I hear you. For an in-season athlete you just need something to maintain strength. Try a one or two per week template but use Jim's 5's Progression without Jokers and without FSL and definitely no AMRAP / PR sets. Basically a 3's training week would look something like...
day 1: Squat 70% x 5 / 80% x 5 / 90% x 5 | Bench 70% x 5 / 80% x 5 / 90% x 5
day 2: Deadlifts 70% x 3 / 80% x 3 / 90% x 3 | Press 70% x 5 / 80% x 5 / 90% x 5
For Deadlifts Jim has often recommended going down to 3's Pro as that help with the volume. Right before the season starts could be a good time to back-track on your TM as well. Training a little bit lighter for strength maintenance is better than not training at all.
That's not a bad plan at all, that's what I'm doing to maintain strength during my cut right now. Squat/bench/pull-ups/abs and dl/ohp/rows/leg curls is it for the week.
My only nitpick is that your percentages or reps are off. 90%x5 is suicide. I assume you mean 80-85%x5 or 90%x3 for all of them.
I can definitely see how it seems crazy but it's really not. First, remember all percentages are based on a Training Max and not your 1RM / 1RPR. I think it was last Sep / Oct I reset my TM, perhaps a little conservatively, and I've been using 5's Progression ever since. It's definitely challenging towards the end of the cycle but it's really pretty good. Also, I reset my TM back 2 to 3 cycles after 5 to 6 cycles. It gives my body a break and let's me continue to progress and it's never been detrimental to any lift; to be honest I continue to hit really good PR's. I hit a new squat and press 1-rep PR just 2 and 3 cycles after my last reset. I will say that I think an 85% TM works better than 90% for the 5's Progression. If you feel it's too light then just overload with Joker sets.
My bad, I wasn't thinking 5/3/1 and the 90% TM. I was thinking 90% of actual 1RM...I was like ummmm...no way am I making those lifts
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Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »Sam_I_Am77 wrote: »For those of you who track your numbers closely, how consistent is your progression? My numbers seem overly erratic, especially for deads and squats. But maybe that's typical?
FWIW, I do 5/3/1 during the winters, but don't lift much during the summer (race season). Also, my AMRAP sets tend to be pretty high rep, which might throw off the calculated 1rm numbers. Not sure if that matters or not.
I don't do AMRAP sets too often anymore. I've adopted Jim's 5's Progression format and use that with Joker sets and some other secondary loading parameters. Even if I did still do AMRAP sets, I wouldn't worry about peaks and valleys in those numbers. There are so many factors that play into your performance on any given day that it's just not worth it. The best thing is to just track your TM and track your PR's and try not to think too much about it. Do yourself a favor and look into Jim's 5/3 Periodization and Programming. Resetting my TM 2 to 3 cycles back every 5 to 6 cycles was a great decision and it has had no impact on my overall strength. I still set PR with weight that's 30+lbs in-excess of my TM. Remember that the TM has little to do with your absolute strength, it's more auto-regulation than anything.
I've got a bunch of reading to do this summer. Because I only lift for a few months at a time, I don't like to change programming mid-stream. My plan is to look at Wendler's newer stuff and the Juggernaut program this summer, then re-evaluate for the fall.
Ah okay, so you have an off-season and in-season with your racing? If that's what it is, what does your in-season schedule look like? Can you train 2x / week?
Yea, living in central NY, there's not many triathlon races from October - May.
I can do upper body 2x week, but not lower. With my running and biking, it's just too taxing on my legs. Generally, by mid-season, I'm happy with 1 full body session per week. This season is looking pretty light, though, so I may be able to keep up with a more legit routine this summer.
Yeah, I hear you. For an in-season athlete you just need something to maintain strength. Try a one or two per week template but use Jim's 5's Progression without Jokers and without FSL and definitely no AMRAP / PR sets. Basically a 3's training week would look something like...
day 1: Squat 70% x 5 / 80% x 5 / 90% x 5 | Bench 70% x 5 / 80% x 5 / 90% x 5
day 2: Deadlifts 70% x 3 / 80% x 3 / 90% x 3 | Press 70% x 5 / 80% x 5 / 90% x 5
For Deadlifts Jim has often recommended going down to 3's Pro as that help with the volume. Right before the season starts could be a good time to back-track on your TM as well. Training a little bit lighter for strength maintenance is better than not training at all.
That's not a bad plan at all, that's what I'm doing to maintain strength during my cut right now. Squat/bench/pull-ups/abs and dl/ohp/rows/leg curls is it for the week.
My only nitpick is that your percentages or reps are off. 90%x5 is suicide. I assume you mean 80-85%x5 or 90%x3 for all of them.
I can definitely see how it seems crazy but it's really not. First, remember all percentages are based on a Training Max and not your 1RM / 1RPR. I think it was last Sep / Oct I reset my TM, perhaps a little conservatively, and I've been using 5's Progression ever since. It's definitely challenging towards the end of the cycle but it's really pretty good. Also, I reset my TM back 2 to 3 cycles after 5 to 6 cycles. It gives my body a break and let's me continue to progress and it's never been detrimental to any lift; to be honest I continue to hit really good PR's. I hit a new squat and press 1-rep PR just 2 and 3 cycles after my last reset. I will say that I think an 85% TM works better than 90% for the 5's Progression. If you feel it's too light then just overload with Joker sets.
My bad, I wasn't thinking 5/3/1 and the 90% TM. I was thinking 90% of actual 1RM...I was like ummmm...no way am I making those lifts
Ha, for sure. I don't know that I could ever not use a TM again and base everything off a 1RM. It's just too nice of a training tool.
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