Working on my Linear Progression training block which I started middle of December 2018. Today was day 13, so I’ll just start from here and keep on going forward.
In this training block, I’m using only 3 movements (Safety Squat Bar Squats, Seated Overhead Press and 1.5″ Deficit Deadlifts) and working those as hard as I can adding weight each workout assuming the appropriate level of volume was met. I started off performing 3 sets of 10 for all 3 movements, with the goal of maintaining that volume for as long as possible. As the volume began to become too strenuous, the plan was to drop down to 3 sets of 5 (similar to Starting Strength type work load), and continue building from there.
As of today, the SSB squats are still at the 3×10 level of volume, however, seated press and deficit pulls had to be dropped down to 3×5. However, to continue including slightly higher volume, I’m pushing the 3rd set on each of these movements to a 5+ set with a 10 rep cap. I’m trying to record RPEs for the last sets of each exercise every day to ensure that I’m not killing myself, and I’m maintaining appropriate recovery and nutrition. At this stage, I’ve only really hit a RPE10 on one movement and that was for seated pressing, and was the catalyst for reducing volume.
Onto today’s workout:
SSB Squats – 65x5x2, 115x5x2, 155x3x2, 195x10x3 (RPE8 for last set)
Seated OHP – 45×10, 65×5, 85×3, 95×1, 105x5x2, 105×10 (RPE9 for last set)
1.5″ Deficit Deadlifts – 135×5, 185×3, 225×1, 255x5x0, 255×10 (RPE8 for last set)
Tonight, I’ll have a Brazilian Jiu Jitsu class which will be workout 2 for this year. I’m really hoping I’ll be able to improve my BJJ attendance record this year, it was pretty abysmal during the last year primarily due to have 2 newborns in the house.
Ramble on Fitness 