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AMH's training log. Goal, 800+ Raw @100kg.

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AMH_PowerIcon...12-01-2022 @ 16:45 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
rawlifter said:
Ok so ignoring the number of sets - is their guidance to how often/how to schedule in the 3 lifts? or am i missing?


It's easier to see how much work in a week you can recover from, then divide the total sets by the amount of exposures you intend on doing.

Frequency isn't an issue, it's total work. The session, frequency and TTP are all interlinked.

On bench, total sets are typically 60ish in a week (this obviously isn't bench sets, this is all training sets in the week).

Sometimes its literally a case of...

Are you getting stronger?

YES - Don't change anything.

NO??

-Are you f**ked?
No... You need more 'sets' in the week
Yes... you need less 'sets' in the week.


This is why the effort, volume and relative intensity is the same for all exposures; if not then there's simply no way to know whats going on.

Any set irrespective of reps that sits at true RPE7.5 to 9, carries a very similar recovery demand. RPE10 has a step up in recovery demand without associated adaptation, so its optimal to stay around 8-9.

It's for this reason a single @8 is used for top sets on SFE, then a triple with -5% (this is about RPE9). Further backoffs or even light to drop them back to 8ish.

The protocols highlighted for the slots in the document are absolutely practical.
danbaseleyIcon...12-01-2022 @ 21:21 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
One last question: in the prep block, do we raise the SFE and SDE sets (or any other sets, for that matter) from session-to-session, as long as it stays within the RPE - and we're not fooked?
AMH_PowerIcon...12-01-2022 @ 21:43 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Post Edited: 12.01.2022 @ 21:45 PM by AMH_Power
danbaseley said:One last question: in the prep block, do we raise the SFE and SDE sets (or any other sets, for that matter) from session-to-session, as long as it stays within the RPE - and we're not fooked?


Nope. Totally fixed. Changing the amount of work would change the predictablity of the TTP. In the prep block the SFE/SDE is around half of the work allocated to SPE/GPE. It's a retaining volume while trainability is increased via SPE and GPE.

In the development block, the tables are turned. We retain our training capacity while training force production.

It's a 'complex' form of periodisation, but the amount of work is constant, it's just the work is biased towards the goal of the block.

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