Mon 03/20/23
Today was test day and boy was I nervous for the past few days. Not for the whole test, just for the AMRAP DCJ. I gave myself a lot of time for testing; did a set of snatches, took a chunk of time doing whatever then did the other side, took a longer chunk of time doing whatever then did DCJ, then took an even longer chunk of time and tested the rest of the lifts.
Quick version of my program (see the first post from this log if you want the longer version): alternated 3 week blocks of Kb Snatches or Kb Double Clean and Jerks. Also did various loaded carries at the end of each workout. Sometimes did other stuff on variety days. Whole program was about 25/26 weeks long from pretest to posttest (yes, that’s half a year). First Sn block was with a 24k, last Sn block was with a 32k; first DCJ block was with D24k, remaining DCJ blocks were with D32k.
Throughout this program I was also focusing on weight loss via paying more attention to what I ate (Precision Nutrition style) and maintaining a higher average step count each day than I used to (at least about 7k). There were also numerous life events that occurred that negatively impacted recovery (mostly good things but they effected my sleep quality/quantity).
Test Results Sun, 11/06/22
Kb Snatch = 32k x 8 but shoulder clunked more than I wanted, tested again at very end of session with 24k and will be using that even though I can get more than 8 reps with it because I want to make sure the shoulder is good even when fatigued
Kb DCJ = not tested because going in to KSK block; will test when going in to LCOD block [TESTED LATER DATE: D32k = 7RM]
ZS = 275# 1RM (too heavy for the double)
Pullup = 16# estimated 1RM (from 2RM)
OAP = 42k estimated 1RM (from 2RM)
DL = 385# estimated 1RM (from 2RM)
Test Results Mon 3/20/23
Kb Snatch = 32k x 20 each side;
+12/+150%
Kb Double Clean & Jerk = D32k x 13;
+6/+86%
Zercher Squat = 267.5# estimated 1RM (from 2RM);
-7.5#/-2.7%, but because of bodyweight changes my relative strength actually increased from previous 1.3xBW to 1.37xBW
Pullup = 40# estimated 1RM (from 2RM);
+24#/+150%
OAP = 38k estimated 1RM (from 3RM);
-4k/-9.5%, and because of bodyweight changes my relative strength decreased from previous 0.44xBW to 0.43xBW
DL = 362.25# estimated 1RM (from 2RM);
-22.75#/-5.9%, but because of bodyweight changes my relative strength actually increased from previous 1.83xBW to 1.87xBW
Bodyweight =
lost about 15# from 210#ish to 195#ish
Notes on specific tests:
Kb Sn: Right shoulder had some clunking but nothing that was concerning and way better than used to be.
Kb DCJ: AMRAPing these is the absolute worst. I hate it with the passion of a thousand fiery suns. My RPE is through the roof, for the last few reps, all that exists is my heart jack-hammering away in my chest, a need for oxygen that breathing can’t satiate no matter how hard I failingly try to control my respirations, and tingling that goes down my arms into my fingertips from working so hard.
ZS: Barely did any squatting throughout this whole program except the warmup Goblet Squat + Bicep Curls, so to have this only decrease by a few pounds over half a year is fantastic. Also, after doing the math it turns out my relative strength increased slightly so the results were mixed.
Pullup: Barely did any pullups during this program; this improvement is super cool
OAP: Disappointed but again, didn’t really do much pressing except a few reps in the warmup. Felt like I lost the ability to handle heavy unilateral load compared to a couple years ago when I was very focused on chasing my OAP. Relative strength decreased slightly on this one, too.
DL: Disappointed but never touched weights even remotely close to this during the program so very happy that this is what I had after half a year away from the barbell. Also, after doing the math it turns out my relative strength increased slightly so the results were mixed.
General thoughts on/lessons learned from program
-Overall impression: this was a successful program and a very positive experience. The lifts I trained made significant progress, the lifts I didn’t either improved or at least didn’t fall off a cliff
-I subjectively felt good doing non-lifting activities like rolling and sparring.\
-I really like block training. Can’t say for sure it’s more or less effective than some other periodization scheme, but that’s irrelevant; I like it and it’s good enough to make progress. I enjoy having the luxury of not being a strength/power athlete where every ounce on the bar matters and there’s a perpetual fear that the biological clock is ticking so if you‘re gaining slower than you could’ve you’re losing. I enjoy training BJJ/KBox/MMA fighters and firefighters who also have that same luxury.
-Block training gives me an option for scratching the program-hopping itch. This helps me when I think about all the things I want to improve, and this will help my athletes who might not know a good program requires consistency and will get bored with the same exercises. There’re two types of program hoppers: 1) people who want to chase multiple rabbits, and 2) people who get bored with consistency and don’t know a program needs that to do more than just make you sweaty. I am #1; during a program I am very good about staying focused on the lifts and not changing up what I’m doing, but I have a lot of stuff I want to improve/maintain and worry whenever I’m making a program, “what about this thing and what about that thing?” #2 is a lot of my athletes who even though they are in physical jobs/hobbies, and even though they might have worked out for years, they don’t actually know what quality programming looks like so they get bored when they experience it. Block training takes care of both sources of program-hopping.
Next Steps
Take a bit of time off from lifting, maybe do a transition block with mobility/swings and various getups, and figure out what I want to focus on for the next program. I’ll probably use PlanStrong because I need to practice writing more of those programs and I want to test out my application of the system. We’ll see.