The double C+J (DC+J) is way more demanding systemically than the single KB Snatch - at least for you. And I think this is what you just discovered. And that's perfectly OK. It's all part of the training process.
Not sure; I was underbelled for the snatch because I was coming out of the final stages of rehabbing a shoulder so I picked a snatch weight that I could do perfectly on my worst day. I might’ve bumped into this same issue with KSK also had I used the “more correct on paper” bell size. Either way, the final result is the same; I’m not adapting quickly enough with the DCJ to go from Phase 1 to Phase 2 whereas I am able to do that with the bell size I picked for KSK.
So, if you want to run blocks, from now on, alternate between DC+P (maybe DC+PP) and SN, if you can tolerate it, but not DC+J and SN.
Because the loading for DCP/DCPP would be lighter than DCJ, and therefore closer to SN, and therefore the carryover out of the KSK block into the following block should be better? Also, because they’re lighter, they’ll be less systematically demanding and therefore I should be able to adapt faster?
In the meantime, if you want to re-run LCOD, then start with Phase 1, and then move into Phase 2, without using block training.
Makes sense, but I’m more wedded to block training than the exact details of LCOD.
If not, I'd scrap Phase 2 because you just maxed with an RPE of 10 and it's time to dial it back.
See below for the plan regarding how to do that and still alternate KSK Sn with DCJ.
Furthermore, it looks like you are doing a lot of "extras" with the programs, including variety days and BJJ. There's nothing inherently wrong with doing those things. You just have to realize that (a) that's not "the program," - it's "the program + your thing" (still NOT the program as written) and (b) you only have the ability to recover from so much. So those are factors at play here too.
Yes, but…that’s what I like about autoregulation and your programming. On a day I feel great I can increase density, on a day I feel like garbage I can still work within the parameters and at least check the box on working out. I still don’t think I’d have been able to progress quickly enough had I not been doing those things (there’s no counterfactual so I can’t prove it), and I always try to pick workouts that support life instead of the other way around. In this case I just over-estimated my abilities, which, as you wrote, are effected by my non-program activities.
Does this make sense and is it helpful?
Yes and very much so.
I still want to stick with my alternating blocks of underbelled KSK 1.0 SN, and some program for DCJ; I enjoy it tremendously, it seems to be advancing my fitness goals, and it feels great. That means I need to pick something that‘s a gentler step up from Phase 1’s ladders. I enjoy ladders, so I want to pick a template that has ladders. I’m thinking I’ll use Plan Strong rep ranges for a 10RM: 3-6 reps. Keeping the general LCOD template/schedule, my ladders would work out to:
Day 1: 345 (12)
Day 2: 34 (7)
Day 3: 3456 (18)
Sticking with Plan Strong guidelines regarding Delta 20, each of those ladders are 20+% different from each other (I know that the total volume for the days may end up exactly the same or less than 20% different because of autoregulation, but the parameters are at least set up to be 20+% different theoretically). Also, these ladders are 20% higher than the corresponding days of the previous DCJ block:
Past Block: Current Block:
Light: 123 (6) Light: 34 (7)
Medium: 1234 (10) Medium: 345 (12)
Heavy: 12345 (15) Heavy: 3456 (18)
This looks like it hits the sweet spot of progressing, challenging, but also doable and repeatable.
That’s my plan for now. I‘ll see how it works out when it hits reality next week. If it seems fantastically stupid, feel free to let me know.
Thank you very much for your help with this.
