I looked at the data a lot more, and I’m just being impatient.
95 pounds is 76% of my tested 125 max. My goal is to work with it until it becomes 71%. That means my new max would be 134. Obviously it’s going to take some time to add 9 pounds to my max.
If I look at the “peak estimated 1RM”, I trust that trendline a bit more. Not a lot more, just a bit. It suggests a rate of ~4 pounds of month.
Translated: that means I’d be sticking with a working weight for 6-8 weeks before increasing it.
In real life, I’m up late trying to do some correlation analysis across a moderately large dataset:
about 40 million interactions between 4,000 distinct entities. I’m not happy with the results. They’re not matching with my intuition, and I’m not sure which is wrong.
Analyzing lifting data is a break from that…
Here’s another interesting thing I also pulled together. This is the actual volume fluctuations for the Press training, per my coin-flip-based Russian Roulette program. Looks like Sheiko’s examples.
I haven’t been at it long enough, but one thing I want to look into is the relationship between INOL, volume, and my 1RM (real or estimated). It’d be really interesting if there was anything resembling a linear relationship – it takes X reps at 71-76% to increase my max another 2%.
There’s probably some interesting bits in there too about how cumulative weekly fatigue affects velocity later in the week.
Nothing particularly important, just kind of interesting things to look into.
Oh, also, I read a bit more into INOL. It seems most people talk about it in terms of “fatigue” and using INOL to understand and limit it. But if you look at Prilepin’s chart – which INOL approximates – it also suggests there’s an “optimal” value, not just a “maximum”.
Translating from Prilepin into INOL terms, the average “optimal” INOL for a single lift in a single session is 0.75.
Taking that a step further, and back to Olympic Weightlifting, it looks like the Soviets generally trained 4 days a week, for a weekly “optimal” INOL of 3 per lift.
My current training is around an INOL of 0.5 per lift, with a weekly INOL of 2.5 for the press and 1.5 for the deadlift. These are knobs I can turn (per my previous post of “where to go from here”).