Fredd's (temporarily named) Olytard Thredd
04-16-2014
, 09:07 PM
04-18-2014
, 09:56 AM
04-18-2014
, 08:21 PM
04-20-2014
, 11:42 AM
04-22-2014
, 09:35 AM
04-22-2014
, 10:39 AM
Way to bitch out that 14th rep fredd-bird 
04-22-2014
, 11:04 AM
04-22-2014
, 11:23 AM
04-22-2014
, 04:54 PM
Last edited by fredd-bird; 04-22-2014 at 04:54 PM.
Reason: I blame suburb for that.
04-22-2014
, 08:16 PM
04-22-2014
, 10:38 PM
04-23-2014
, 10:48 AM
4/22 PM
7 hours sleep
LBS
HBBS
10x45,5x135,5x225,3x275,2x315
345,365,400
2x370
Felt tightish.
Offset Farmer Walks
8x75'x55
So that's 8 sets with a 55# kettlebell walking 75 feet.
Ab Wheel (Kneeling)
3x8
Workin dat core.
A- gif, did smile
A+ gif and a ****ing lol
Chapter 8 is what you're looking for IMO. It goes through warmups and a variety of ways to acquire volume through wave loading and back off sets. It also discusses how you select anchor days, basically a "Max Out Friday" type intensity workout, and also goes over light days. Quote taken from beginning of that chapter:
You're trying to figure out the questions and the program before doing it. This isn't a style of training where days are set and you can easily understand it. You need to train this style for a bit in order to understand the daily ins and outs I suppose, which is what the author is getting at with the tacit knowledge paragraph.
When I go in, I determine intensity based on how each rep feels. I want every rep to feel somewhat light and snappy working up to a daily minimum goal. When I was on this programming before I was videoing every rep and tried to not think about how the rep felt and simply evaluate the speed of the lift. If I'm feeling tight and lifts are slow, it's likely to be a somewhat lighter intensity day with more volume at lighter weights (see April 8, 14, and 16). I loosely follow Prilepin's Chart for determining sets/reps, but am still working up to the recommendations for total reps in. I try to up the daily minimum on a monthly basis so that adds in some sort of "linear" progression.
I could see a lot of people flailing on this sort of program, so it's not that surprising. I didn't do so great my first time at increasing my back squat, but I used this to sort of maintain my squat while increasing the quick lifts. Right now I'm using it as filler programming since I can't snatch/c&j effectively due to wrist issues. Hopefully this will be a sort of an on-ramp to up my ability to better recover daily and I can get back to the quick lifts soon. Once I get those going I'll be doing more light days and mixing in front squats.
7 hours sleep
LBS
HBBS
10x45,5x135,5x225,3x275,2x315
345,365,400
2x370
Felt tightish.
Offset Farmer Walks
8x75'x55
So that's 8 sets with a 55# kettlebell walking 75 feet.
Ab Wheel (Kneeling)
3x8
Workin dat core.
A+ gif and a ****ing lol
Quote:
I spent 3 hours reading through some of the Squat Every Day book last night. Loved it, but I was hoping to find some kind of template in there. I completely understand why there is none, and I'm okay with it, but I'm still kind of confused as to how you practically do this over time. Like, do you literally decide to up the weight day by day by using something like RPE?
How do you decide how much you will be squatting? And when or how often do you increase the weights? I'm not sure if I'll be able to handle such a freestyle feedback-driven "program" with enough efficiency.
How do you decide how much you will be squatting? And when or how often do you increase the weights? I'm not sure if I'll be able to handle such a freestyle feedback-driven "program" with enough efficiency.
Chapter 8 is what you're looking for IMO. It goes through warmups and a variety of ways to acquire volume through wave loading and back off sets. It also discusses how you select anchor days, basically a "Max Out Friday" type intensity workout, and also goes over light days. Quote taken from beginning of that chapter:
Quote:
Since daily lifting is not something you can write out as a program, you might still find yourself confused. To see it in action, I'd like to walk through the strategy I used and my observations about what happened and what might be worth exploring.
Before we dive in, I want to remind you that these are only examples. This style of training depends heavily on the tacit knowledge arrived at by doing the thing, and tacit knowledge doesn't summarize into neat lists and tidy sets of rules. There are going to be a lot of vague suggestions and loose ends that won't fit into a fixed workout template, and that's okay.
Lists of exercises and sets and reps should only be a skeleton in the first place. What actually happens in your workout depends on what actually happens in your workout, so what you're reading here is best understood as a recounting of a story, not a workout strategy as such.
I understand that some of you aren't comfortable with that, and that's okay too. There are plenty of programs that will fill your need for certainty and control, and you can learn while you're done one of those.
Before we dive in, I want to remind you that these are only examples. This style of training depends heavily on the tacit knowledge arrived at by doing the thing, and tacit knowledge doesn't summarize into neat lists and tidy sets of rules. There are going to be a lot of vague suggestions and loose ends that won't fit into a fixed workout template, and that's okay.
Lists of exercises and sets and reps should only be a skeleton in the first place. What actually happens in your workout depends on what actually happens in your workout, so what you're reading here is best understood as a recounting of a story, not a workout strategy as such.
I understand that some of you aren't comfortable with that, and that's okay too. There are plenty of programs that will fill your need for certainty and control, and you can learn while you're done one of those.
When I go in, I determine intensity based on how each rep feels. I want every rep to feel somewhat light and snappy working up to a daily minimum goal. When I was on this programming before I was videoing every rep and tried to not think about how the rep felt and simply evaluate the speed of the lift. If I'm feeling tight and lifts are slow, it's likely to be a somewhat lighter intensity day with more volume at lighter weights (see April 8, 14, and 16). I loosely follow Prilepin's Chart for determining sets/reps, but am still working up to the recommendations for total reps in. I try to up the daily minimum on a monthly basis so that adds in some sort of "linear" progression.
I could see a lot of people flailing on this sort of program, so it's not that surprising. I didn't do so great my first time at increasing my back squat, but I used this to sort of maintain my squat while increasing the quick lifts. Right now I'm using it as filler programming since I can't snatch/c&j effectively due to wrist issues. Hopefully this will be a sort of an on-ramp to up my ability to better recover daily and I can get back to the quick lifts soon. Once I get those going I'll be doing more light days and mixing in front squats.