Short run of some program before I get bored and move onto something else

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Short run of some program before I get bored and move onto something else

Post by Sangoma » Sun Jun 21, 2015 3:06 am

I eventually jinxed myself contantly boasting that I haven't tweaked my back since starting GS training. Did it couple of months ago - snatched 25 kg bell without properly warming up. It's the right SI joint, my old problem.

So for now I decided to take time off GS. Not sure for how long. In the meantime I am going to do 12 weeks' worth of DeLorme routine as described by Pavel in BB.

So far did two sessions. Starting very conservatively to avoid the flair up of the back pain and not to fuck up the shoulders.


17 June 2015:
DeLorme session 1. A.

1. TBDL:

35 kg x 5
52.5. kg x 5
70 kg x 5
5 sets.

2. Incline bench press.
25 kg x 5
35 kg x 5
45 kg x 5
5 sets

Total volume: 3,937 + 2,625 = 6,562 kg

19 June 2015

DeLorme session 2. B.

Current 10RM:

TBDL - 60 kg
Incline bench - 47.5 kg

1. TBDL: 30 kg x 5 x 5

2. Incline bench: 25 kg x 5 x 5
Last edited by Sangoma on Tue Jun 30, 2015 1:26 am, edited 1 time in total.
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Re: DeLorme by Pavel

Post by Sangoma » Sun Jun 21, 2015 3:48 am

DeLorme session 3. C.

1. TBDL: 5 series of
- 30 kg x 5
- 45 kg x 5

2. Incline bench: 5 series of
- 25 kg x 5
- 35 kg x 5

Volume: 1875 + 1500 = 3375 kg
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Re: DeLorme by Pavel

Post by Sangoma » Sun Jun 21, 2015 5:24 am

For the interested as to what the program is:

DeLorme from Pavel's Beyond Bodybuilding.

Deadlift and Bench Press

Monday:
50% 10RM x 5
75% 10 RM x 5
100% 10RM x 5

As many series as you can until you "just make" the last set

Wednesday:
50% 10RM x 5 x number of sessions on Monday

Friday:
50% 10RM x 5
75% 10RM x 5
As many sessions as on Wednesday

Rest 3 minutes between series and up to 1 minute between sets (as long as it takes to add weight)

When able to complete 5 series of Monday sets add 10 pounds to deadlift and 5 pounds to bench 10RM.

I like the program for a few reasons. First, only one session out of three is sort of hard, the rest are easy/moderate. Second, two out of three workouts are fairly short.

I chose incline bench and trap bar deadlift, the latter for the reason of weak lower back. Instead of day of the week I mark workouts as A, B and C, for the reasons of chaotic life. For now I deadlift first (the recommendation was otherwise). I started with very conservative 10RM for both lifts. Will increase it faster if it feels right, but on the other hand there is no rush. The plan is to run it for 36 sessions, unless ODD takes over earlier.
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Re: DeLorme by Pavel

Post by SubClaw » Sun Jun 21, 2015 8:40 pm

How long does it take each session?

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Re: DeLorme by Pavel

Post by Sangoma » Mon Jun 22, 2015 9:18 pm

Long one under an hour, short one half that. I suspect it took me time to figure out the percentages, so it should be somewhat shorter.
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Re: DeLorme by Pavel

Post by SubClaw » Mon Jun 22, 2015 9:31 pm

Sangoma wrote:Long one under an hour, short one half that. I suspect it took me time to figure out the percentages, so it should be somewhat shorter.
Thanks!

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Re: DeLorme by Pavel

Post by Sangoma » Wed Jun 24, 2015 9:22 am

DeLorme session 4.A.

TBDL:
- 30 kg x 5
- 45 kg x 5
- 60 kg x 5

5 series

Incline bench:
- 25 kg x 5
- 35 kg x 5
- 47.7 kg x 5

5 series

Volume = 3375 kg + 2687.5 = 6062.5 kg
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Re: DeLorme by Pavel

Post by Sangoma » Sat Jun 27, 2015 9:24 am

DeLorme session 5. B.

New 10RM:

TBDL - 65 kg
Incline bench - 50 kg

1. TBDL: 32.5 kg x 5 x 5

2. Incline bench: 25 kg x 5 x 5

Volume: 812.5 + 625 = 1437.5 kg

After completing the session I noticed a mistake: for some reason I thought my initial TBDL 10RM was 50 kg when in fact to was 70 kg. Therefore re-adjusting it to 75 kg.
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Re: DeLorme by Pavel

Post by Sangoma » Sun Jun 28, 2015 5:43 am

THOMAS L. DELORME AND THE SCIENCE OF
PROGRESSIVE RESISTANCE EXERCISE


Tribute to DeLorme, his biography and the story of his work.
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Re: DeLorme by Pavel

Post by Sangoma » Sun Jun 28, 2015 5:56 am

DeLorme session 6. C.

TBDL:
- 37.5 kg x 5
- 57.5 kg x 5 x 5 series

Incline bench:
- 25 kg x 5
- 35 kg x 5 x 5 series
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Wed Jul 01, 2015 12:58 am

30 June 2015

Delorme session 7. A.

TBDL:

35 kg x 5
55 kg x 5
75 kg x 5
x 5 series


Incline bench:

25 kg x 5
35 kg x 5
50 kg x 5
x 5 series

Volume: 3875 + 2750 = 6625

New 10RM:
TBDL - 80 kg (40/60/80)
Incline bench - 52.5 kg (27.5/40/52.5)
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Fri Jul 03, 2015 9:43 am

DeLorme session 8. B.

TBDL: 40 kg x 5 x 5
Incline bench: 27.5 kg x 5 x 5

Volume: 1000 + 687.5 = 1687 kg

The only reason I write the volume for a workout like this is being a geek.

In regards to the value of light weights for strength building (besides the info in Easy Strength book):

The Evolution of a Deadlifter's Training
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Re: Short run of some program before I get bored and move onto something else

Post by powerlifter54 » Fri Jul 03, 2015 1:37 pm

Like what you were doing but not was really Delorme, which is really good for beginners in a team training environment anyway.

https://www.t-nation.com/training/power ... gular-joes

What you were doing were Bulgarian Segments or Russian Series. Name isn't important.

i really like this approach. Might be my favorite because A. It works and B. it is easy.

i sometimes call it fun with quarters because i alternate a work set with a lighter set where i take off 25lbs. Did it yesterday.

If you feel good you can go up a bit ( i do it based on RPE but that is another discussion) on the work sets or if not just grind out and get done.

i was fascinated by these numbers years ago and crunched a lot of volume and average intensity data. My research and eventually discussions with Pavel yielded that the Russians do not count anything below 50% in their volume calcs. Interestingly they did not always start with 135 on the bar either. They did mobility and warmups without the barbell then started the lift at a 40-55% load many times.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Fri Jul 03, 2015 10:22 pm

Thanks, Jack, the comment from you is a pleasant surprise.
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Sun Jul 05, 2015 10:00 am

Session 9. B.

TBDL:
- 40 kg x 5
- 60 kg x 5
x 5 series

Incline bench:
- 27.5 kg x 5
- 40 kg x 5
x 5 series
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Wed Jul 08, 2015 11:08 pm

Session 10. A.

Sick for three days: started with the sore throat and is gradually descending towards the chest. No fever, so decided to give it a go.

TBDL:
- 40 kg x 5
- 60 kg x 5
- 80 kg x 5

x 2 series. Too hard, will have to postpone it.

Incline bench:
- 27.5 kg x 5
- 40 kg x 5
- 52.5 kg x 5

x 5 series. Bench is sure easier than deadlift.

New maxes:
- TBDL: the same, 40-60-80
- incline bench: 10RM - 55 kg (27.5-42.5-55)
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Sat Jul 11, 2015 6:01 am

Session 11. B.

TBDL:
- 40 kg x 5 x 4 sets
- 40 kg x 20

Incline bench:
- 27.5 kg x 5 x 4 sets
- 27.5 kg x 10
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Sun Jul 12, 2015 11:23 am

Session 12. C.

TBDL:
- 40 kg x 5
- 60 kg x 5
x 5 series

Incline bench:
- 27.5 kg x 5
- 42.5 kg x 5
x 5 series

Rest less than the prescribed 3 minutes (would be ridiculous)
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Wed Jul 15, 2015 6:34 am

Session 13. A.

TBDL:
- 40 kg x 5
- 60 kg x 5
- 80 kg x 5
x 5 series.

This is too much, my back doesn't like this kind of volume. Probably going to reduce the number of series to three.

Incline bench:
- 27.5 kg x 5
- 42.5 kg x 5
- 55 kg x 5
2 series.

40 kg x 10 x 2 sets

Maybe dieting and this program don't go well together. Or maybe I should stay on the same weight longer.
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Wed Jul 15, 2015 8:54 pm

I was thinking about how I can tweak this program. I will increase the reps in easy and medium sessions and reduce the number of series in the heavy one to three, or maybe even two.
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Thu Jul 16, 2015 12:36 am

What I am thinking is modifying the TBDL template like this.

Light workout: 50% 10RM x 15 - 20 x 3 sets

Medium: 50% 10RM x 5, 75% x 5 x 5 series

Heavy: 75% 10RM x 5, 100% 10RM x 5 x 3 - 5 series. All reps should not exceed RPE of 7.

Bench as it is seems ok.

Or maybe I should change the routine altogether.
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Thu Jul 16, 2015 1:39 am

Also, thinking about shifting the phases of the lifts. Meaning that one day it is Light TBDL/heavy bench, second - medium TBDL/light bench, third - Heavy TBDL/medium bench.
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Re: Short run of some program before I get bored and move onto something else

Post by Sangoma » Mon Jul 20, 2015 4:36 am

As stated in the title of this log it is a short run of a program. The cycle is now complete. This is too much volume for me. I reverted to five lifts, two sets of ten, easy strength style.
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