For me, my focus was just to estimate my 1 rep maxes for my standing barbell shoulder presses and squats. I tried doing front squats, and they were hellishly uncomfortable. So for this session both of us did back squats. I do however, plan on using front squats, which are inherently easier to the back than back squats. I just need to work on the holding technique so that holding the bar on the front of the shoulders become more comfy, comfortable enough compared to holding the bar on the scapular muscles.
For Abe on the other hand, it was a chance to estimate his 1RM's for all the main lifts: deadlifts, squat (I'll try to change him to a front squat ASAP too), standing shoulder press and bench press.
This was also a good session to teach Abe the various main lifts, with emphasis on hip mobility, neutral spine, and a bit on ankle mobility. Don't worry girls, his lifts may look small, but by the end of Final Pro, he should be able to carry you girls around unlike the skinny bastards. Well, 2, 3 of you, together.
Based on the 1RM of each lift we'll follow Jim Wendler's 5/3/1 program, with a slight modification: we'll follow Eric Cressey's weekly progression system to help cope with fatigue. We're not competing, so going all out isn't that needed.
Phase 1: High intensity (up to 90% 1RM)
Phase 2: Medium intensity (up to 85% 1RM)
Phase 3: Max intensity (up to 95% 1RM)
Phase 4: Deloading (up to 60% 1RM)
But if it turns out that the fatigue is manageable with on-calls and ward work etc, we might change it into the proper 5/3/1 system: Medium --> High --> Max --> Deload.
We can't use true "weeks" as it's impossible to consistently lift 4 days a week with on-calls, personal stuff etc. So we'll use phases instead, and they may extend to more than a week depending on time available to train. After finishing a cycle of the 4 phases we'll add about 2.5 kg to the 1RM of the upper body lifts, and about 5 kg to the lower body lifts.
My Estimated Maxes:
1) Back squat - 3 RM (before losing form) = 75 kg. 100/95* 75 = 79 kg.
2) Standing shoulder press - 2 RM (before losing form) = 40 kg. 100/95 * 40 = 42 kg.
3) Deadlift - 120 kg (before grip strength fails, based on previous sessions)
4) Bench Press - 70 kg (never tested true 1 rep max, based on previous sessions). I'll make 75 kg my 1 RM. We didn't have enough time to truly test this (the gym closes at 12 noon before reopening at 4).
Abe's Estimated Maxes:
1) Bench Press - 55 kg
2) Standing shoulder press - 4 RM = 20 kg. 100/95*20 = 21 kg. Until Abe can comfortably get more reps on the empty Olympic bar, I'll keep him doing dumbbell presses instead, probably starting with a couple of 10 kg's as the 1RM max (assumed).
3) Deadlift - Abe seems to lack the hip mobility and ability to maintain neutral spine. I'll keep him doing Romanians for the time being. 4 RM = 40 kg. 100/95*40 = 42 kg. Abe definitely can lift more, but not without proper technique for the time being.
4) Squat - Abe seems to have problems going deep with a back squat using the Olympic bar (20 kg). We'll modify it to goblet squats for the time being. Abe can certainly go more than the 10 kg with the goblet squats, so we might have to modify it on the go. I'm thinking of putting the 20 kg dumbbell as the 1RM for his goblet squat. Once Abe can get his ankle + hip mobility and neutral spine a bit better with the bar we'll change to that.
These 1RM's may be inaccurate, so we'll adjust on the go after each max effort day. In general, if any of us can use more than 4 reps on the 90%1RM's or more than 3 reps on the 95%1RM lifts, we've probably underestimated our 1RM.
As for my diet plan, it's going to be a small tweak, based on when I'll add more carbs after training:
Week 1: Heavy - ½ carbs after training (i.e. only half a plate of rice)
Week 2: Moderate - No carbs after training or lunch
Week 3: Max Effort - Carbs after training
Week 4: Rest - No carbs after training or lunch
As usual, 1 of the weekends is refeeding day, so it's non-limited carbs throughout the day, unlike other days (carbs only at breakfast).
Very nice session, very tiring.
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