So after in my last powerlifting
related post I announced I would finally not compete in this years’ Spanish
Open I’m closing my last strength focused macrocycle and I will not be even
testing for new 1RM in any of the lifts, as I do not think I could show any
progress at all in them. Not that the three months since the beginning of the
year have been a total waste of time, training wise, as I have learned a number
of valuable things, that I’m going to share with my ample readership right away
(truth be told, I’m going to write them down so I do not forget and can apply
the lesson in my next powerlifting block, which should start six months from
now). I’m grouping the lessons for each lift, and then I’ll close with general
ones:
·
What
I’ve learned about the squat:
o
Consistency
trumps volume (or total weekly volume is by far more important than the volume
reached in any single session). By the end of last year I was doing religiously
three sessions per week (heavyish Low Bar Back Squat, mediumish High Bar Back
squat and Lightish Front Squat) and I reached my fake meet in top form, whilst
this year I was barely training a couple days a week (any imaginable
combination, although I was going heavier in the LBBS session, the next heavy
session would be almost two weeks afterwards… too much time to catch the
supercompensation wave) and I did nothing but regress
o
To
improve I really seem to need at least three days a week, every week. The
moment the frequency goes down, the bar starts feeling heavy and setting new
reps PR (reaching a new 1RM equivalent applying the old conversion formula)
gets more and more out of reach
o
To
get those three days a week I need to judiciously dose the days in which I go
heavy (anything above 85% -150 kg for a 1RM of 170, as is my current case- can
be considered heavy), as I end up dreading the squat day more and more, and
finding any imaginable excuse not to go to the gym (well, at some point I have
to accept that having to work late is not an excuse, but the friggin’ truth)
o
However,
not going too heavy too frequently does not exclude doing some sensible over
warm-up… those seem to activate the motor patterns and, if I don’t go bananas
with them (again, 85% max load seems a reasonable compromise) they make the
volume sets feel lighter
o
Paused
squats and reverse squats (started from the safeties, so it has no eccentric
portion to pre-load the glutes and hammies, which have to start contracting
from a dead stop) seem to have tremendous potential to bust plateaus and
eliminate weak points (the reverse squat really seems to make you stronger out
of the hole), but I have to program them more consistently for longer periods
to calibrate results
·
The
bench press and me:
o
Although
it is the lift that I (and probably anybody) recover more easily from, training
it a couple days a week seems to be enough. And one of them doesn’t even need
to be with the competition move (weighted dips have worked great)
o
I
have to pay more attention to stretching before the lift gets heavy (had some
bad experiences with strained front delt and pec insertion in humerus,
typically the left arm). Just 15-20 shoulder dislocates with a broomstick seem
to be enough
o
Going
heavy (even above 95% of 1RM) in this lift doesn’t seem to impact negatively
the performance afterwards, or to cause a gross degradation of my ability to
adhere to the program
o
Again,
reverse presses (from safeties at mid height) and paused presses seem to hold
great promise (as do overloaded presses, not going all the way down), but have
to program them more consistently to really be able to tell
·
Deadlifting
for happiness:
o
I
fell a bit in the trap of trying to improve the DL without DL’ing that much, as
I threw in partial DL’s from the knee, deficit DL’s with less weight and sumo
DL’s also with less weight, and kept the number of reps of full competition DL
to a minimum (although almost every DL session I went quite heavy, above 90%
again)
o
I
think my DL capability didn’t degrade as much as the squatting, but for some
weakening of the grip… I think if I had paid more attention to specific grip
training (some of the most boring and uncertain areas of our discipline) I may
have improved marginally my DL without much in the form of real DL’ing
o
However,
the low volume makes it easier for the technique to get a bit off… towards the
end of this cycle I noticed I was starting the pull with the hip too high and
the shoulders too much in front of the bar. I think just puffing the chest more
noticeably automatically corrected both defects, but have to keep paying
attention to that
·
Generic
stuff:
o
Variation
may have some merit, but it makes programming much more difficult. Just to
avoid going to squat and feeling like shit about it I started adding variations
(reverse squats, partial squats, ampler rep ranges), and even think I should
add a few more (box squats and banded squats seem pretty appealing), but I
still have to get more proficient with them to find out the load and rep and
set schema that works for me… they will probably have to wait until my next powerlifting
cycle, as it sounds like I’m getting ready to gravitate towards a conjugate
style system
o
As
Greg Nuckols has said a million times, the way to keep improving is to do more.
Just more means more weight moved in the same time. In the last 2-3 months I
was moving infinitesimally more weight in each microcycle, but in longer and
longer time spans, so I didn’t progress that much (or at all).
o
I’ll
probably need to be more realistic about time availability when programming.
Until my dissertation is fully written, it’s better to recognize I just won’t
be able to go the gym (and train) more than two, at tops three days per week
(specially if I want to keep my job and be a good father and husband)
So all in all I think I have a good bunch of
valuable lessons to mull and consider, and if I can apply them to my next
cycles I have no doubt they will serve me well. With that I close the book on
powerlifting, and start to gear back towards shot putting. I’ll develop a bit
more how my training is going to look like in a next post, but I’m thinking in
2 days/ week in the gym, and 1 or 2/ days week in the park, putting, jumping
and sprinting. I’ll need to build back some aerobic capacity, as after only training
in short rep ranges I get winded very fast. As for the gym, right now there are
too many moves I think I have to put in there (bench press both wide grip and
close grip, push presses, snatches and cleans and jerks, and tons upon tons of
squatting), so I need to rationalize a bit, and decide on some set and rep
scheme and some progression method that allow me to get in and out in less than
an hour, as I don’t see the next months being any less busy than the last ones…