Gavan's Journal 2

[Gavan]

Hello I'm back with a new Training :hump:

Here's my routine :

Chins : 2-3x1RM 1/7 days
Dips : 2-3x1RM 1/10 days
Dip Belt Squat : 10 singles with a moderate weight 1/7 days
Deadlift : 3x1 with a moderate weight 1/13 days
(Barbell Strict : Curl 1x1RM once a while after Chins)

I'll progressively decrease (or increase) frequency if I don't make progress or regress. My next workout is the Squat in 4 days, then Chins in 7 days etc. I know it might sounds crazy but I like crazy training method :hump: So I'll try the heavy singles. My GOAL is to progress as much as possible on Chins and Dips (which should give me some size too), I don't really care about Deadlift and Squat I do them to maintain descent lower body size and strength.

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Before that I trained with 10 reps so I'm not good at heavy singles.
Here are my performances (BW = 70kg) :

Chins : 10x36kg
Dips : 10x39kg
Deadlift : 8x145kg (long time ago)
Dip Belt Squat : 10x1x76kg
(Barbell Strict Curl : 9x44kg)

Since I switched to Singles I did :

Chins 1x55kg
Dips : 1x53kg
Deadlift : I train light because of the lower back
Dip Belt Squat : 10x1x76kg
Barbell Strict Curl : 1x50kg

:ninja:

[andy51]

That is an interesting training routine. We'll have to see how it works out

[Gavan]

Dip Belt Full Squat :

10x1x86kg

It can seems heavy for my small legs it's because I have to stabilize my body with my arms which might help in the positive phase of the lift.

then some crunches but I had no more strength in my ABS !

---

Andy yep we'll see if SUPER LOW volume at maximum intensity can work or not.

[Gavan]

Chins : BW = ~70kg

3xBW
1x20
1x30
1x40
-------------
1x57kg nearly full range (2-3cm)
1x58kg nearly full range (2-3cm)
0x59
0x59

last time : 1x55 full range

The maximum volume I can do is 2 reps with my ~1RM. I could do negative to increase volume but I'm not convinced by negatives. Eventualy later I'll to them if I cannot make anymore progress.

[Gavan]

10 february : Dips

3xBW
1x20
1x30
1x40 pas easy
0x51
1x46
1x47kg
0x48

The 24 january I could do 1x53kg on Chins and Dips and I progressed on chins up to nearly 58kg, I thought I could do 1x60kg on Dips !

In fact, I chose the wrong strategy insteed of decreasing frequency because I didn't gain on Dips, I should have increase frequency. It's what I'll do now, I'll do Dips 1/5 days. If it doesn't work after a while and that I cannot make more progress on chins I'll have to change my training.

[Gavan]

Dip Belt Full Squat

Negative singles : 7x1x87kg and later 2x1x87kg

In fact what I do on Squat is negative singles and forced reps on the positive.
Last time I did 10 singles at 86kg but this time I had technical problem so I had to stop.

Next time 6-10 singles at 88kg :whip:

Tomorrow Deadlift and the next day Chins !

[Gavan]

Today Deadlift (light) :

1x90kg, 1x125, 1x129, 1x135, 139, 149, 153kg

Well I regain my strength slowly !!!

[Gavan]

Today Chins :

1x20kg, 1x30kg, 1x40kg, 1x51kg, 3x0x61kg and 0x59kg (I did some partial at 61kg).

It was too heavy. Last time I just missed 58kg I couldn't gain 3kg in one week. I'll decrease frequency on chins from 7 days to 8 days.

Strict-Curl : 1x52kg +2kg compared to my last PR.

well not a good training... tomorrow Dips ! (maybe I'll retry chins at 59kg tomorrow)

[Gavan]

wow Guys I overtrained !!!! I lost strength on all my lifts. I gained at first then lose because I got overtrained. It's only now 2 weeks later than I'm back to my previous performance on some lifts.

My strict curl increased again : 1x53kg today.

I believe singles at 1RM are TOO taxing on the CNS ! I'll let you know later what's my new training routine.

--- I learned one thing if I go to failure I need ~10 days OFF to recover and 15 days OFF to be a little bit stronger.

[Gavan]

I did : 3xBW, 2x1x20kg, 2x1x30kg, 1x40kg, 1x46kg, 0x56kg, 0x54k, 1x51kg.

So the low frequency really allow me to recover. I made progress on Curl, Deadlift, Chins (with 10-12 rest days) and I'm progressively getting back to my previous performances on Dips. I'm still overtrained on Dips but it's getting better. BTW my bodyweight increased from 69.5kg to 70.5kg

I chose to do lower frequency insteed of changing my routine :

Day 1 Chins (+ S-Curl)
Day 4 SDT (+ abs)
Day 7 Dips (+ grip work)
Day 10 SQUAT (+ calves)
Day 13 Chins (+ S-curl)

In three days I'll do the Squat !

[Gavan]

today dip Belt SQUAT :

4-5 negative singles at 89kg + some reps for calves. I added 2kg on my DB-SQT but I need more plates of 20kg it became nearly impossible to squat with that much 10kg plates.

next workout Chins and Curl :strong: