After being pissed of the lack of progress from two months (My deadlift only increased by a 11pound pr) Get Huge of a Hurry, I’m willing to give controlled over training a shot. I understand that this is a very advance principle. But as Poliquin puts it, if a .25 caliber won’t work, use a .5.
Here’s my basic program:
- 10-12 singles of deadlift with as much weight as possible, perhaps even some variations with heavy rack pulls and deficit pulls
- A set or two of supplementary exercises for one to two small muscle groups each session.
Here’s my first 2 days of my log:
March 6th (DAY 1)
I’m desperate for a better deadlift (405 to be specific). I’m thinking about following Poliquins advanced protocols for controlled overtraining. My training will be focused on 10-12 singles for a few days in a role, until it drops to about 60-70% of my 1rm.
I understand it is very advanced and taxing. I couldn’t see a better time to experiment with it. I’m a 2nd semster senior, and I can eat/sleep/rest a lot.
Total reps = 12
Did some calve exercises. It’s such a small muscle group I doubt it’ll hamper my ability to recover.
- 15 to 20 grams of fish oil a day
- Flax seed hulls for fiber
- 20 grams BCAA during training
- Not a supplement, but I’m aiming for 2grams of protein (300-340grams)
- Whey protein
- Some vitamin C to speed up recovery and lower cortisol
- ZMA for sleep
Recovery supplements after I’m done with the program
*Hopefully my shipment will arrive in time
- Many many many meals
- Shitloads of healthy food aka steak/fish/whatnot
- Creatine/BCAA 5 grams 3-4 times a day
- ZMA + 2 tablets of 30mg Zinc
- 30grams of fish oil
March 7th (DAY 2)
After reading the advice from Personal pr thread rawelite, I realized I need more hip extension on my deadlift. I’ll work on it tomorrow and see how it goes.
*11 Singles in total.
Did one set of light chins, and two sets of light incline dumbbell bench presses.
Today I am eating about 24grams of fish oil. I’m bumping up the protein, eating as much meat as possible. I’ll also be supplementing some greens+/Superfood to balance the acid out. I was amazed that my workset weights did not drop that much from the previous day. Oh I workout in two gyms, one uses KG, the other uses pounds. I usually just count the 20kg plate as 45 instead of 44, so my kg to pound conversion could be +/-5 off.
Heres a video of me doing 90% of my 1rp:
Anyone have any experience or suggestions to offer? I’m thinking of alternating between heavy singles of regular dl/ rack pull/ deficit lifts. Of course I’ll establish a baseline weight to see if I regressed to 80% 1rm.