Tuesday, October 11, 2016

High Frequency: Ending One Path and Starting Another

I've ended my stint of high frequency, low volume, and low movements after 14 days. I'm taking a brief lessons learned and migrating back to what I know and love.

Lessons Learned
Fatigue is a fucking killer. I didn't suddenly get strong enough to lift 50 lbs over my old maxes like they were candy waiting to be picked up. I practiced nothing but a few lifts and saw my ability to lift my real maxes appear.

What I Did Wrong
No matter what discipline I look at, I did not follow the intended guide path of high frequency groupies (isn't that the point? whatever...).

- If we look at Bugenhagen's model, I used too many exercises (3 instead of the prescribed 1) and did not make every day a grinding max set.

- If we look at Squat every day, Damien Pezutti, or Broz's model, I was lifting way too damn heavy. All 3 of these methodologies also entail lifting to a daily max (which is heavy but not a grinding max) followed by backoff work with 1-3 movements.

What I Absorbed
If I want to prep for a competition, I sure as shit know how. Ramping up to more volume or weight over time (and switching movements when I've topped out) should be a regular practice. I.e. get damn fine at a few movements over months of practice, then switch them out for something new. I am especially guilty of this with oly lifts, of which I kept grinding out the same shitty lifts over months.

What This Looks Like Now
Snatch High Pull
Overhead Press

Front Squat

A. 1x5, 3x6-8
B. 5x2-3, 3x6-8
C. 4-8x1
D. (Optional) 5x1 negatives, 3x6-8 full range of motion

Note: the 3x6-8 on a, b, and d use the same weight.

This is a similar powerbuilding structure a la Doug Hepburn I know works well, but it gives me the ability to top out and switch movements instead of asking what the fuck I do with myself. The immediate substitutions will be:
Snatch High Pull --> Power Clean
OHP --> Btnpp
Front Squat --> Back Squat
Dips --> Floor Press or Bench Press
Each lift will move at its own pace. For example..
Snatch High Pull
Workout 1: 225x1x5, 175x3x6
Workout 2: 230x1x5, 175 1x7, 2x6
Workout 10: 275x1x3, (whatever)
Failure, rest and try again or go to next progression.
Workout 11: 265 1x3, 4x2, 190 3x6
Workout 12: 265 2x3, 3x2, 190 1x7, 2x6
Workout 30: 295 (fails)
Failure, rest and try again or go to next progression.
Workout 31: 295x4x1
Workout 32: 295x5x1
Workout 45: failure
Replace snatch high pull with power clean and start over.

The last progression (D. using negatives) are something I want to toy with to take movements further, but this can really only happen with squats, dips, and floor press/bench.

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