Off to a Flyer

Training this new year is off to a good start. In the images below, the little blue trophy icons mark PR (personal record) sets, so for this first week there's 5 PRs! Can't remember such a prolific week since the newbie days. Tbh, the Incline Bench Press and Rack Pull aren't movements that I train often, so PRs can be easier to come by with these, but really pleased with the Squat and Deadlift ones, as further indication that the Low Fatigue Training program is paying dividends.

This completes the initial 6wks development block of the program, so heading into a pivot week to "deload" for some additional recovery, before a 5wk block that's about increasing intensity, with a final 4wk peaking block aimed at testing maximum singles.

Hoping that these progressions hold. As someone whose training progression for a number of years has been frustratingly inconsistent, it's refreshing to see such marked improvements, week on week. I'm also committing to a cutting-phase for the next few months, so we'll see how this holds up in a calorie deficit.

Deadlift last week was 172.5kg (380lbs/27st 2lb) for 2 reps at RPE 7 for an estimated 1 rep max (e1RM) of 200kg. This week increased to 175kg (386lbs/27st 8lb) for an e1RM of 202kg. With extra weight on the bar, performance that matches, or even being slightly behind the previous is evidence of getting stronger. In the video below, last week is at the top with the orange-ish plot, with this week at the bottom with the purple-ish plot. Last week average velocity was 0.20, whilst this week clocks in at 0.22 - making the case that a significant strength increase was realised.

Squat last week was 142.5kg (314lbs/22st 6lb) for 2 reps at RPE 7 for an e1RM of 165kg. This week increased to 145kg (320lbs/22st 12lb) for an e1RM of 168kg. This time the average velocity remains the same, but with an increase in the maximum velocity, for another decent strength increase. The minimum velocity is measuring the downward portion of the squat, so not really a strength indicator, but it will affect the average, so something I need to try to be more consistent on.

This weeks 145kg squat was scored as RPE 7, meaning there's potentially another 3 reps being left in the tank. The last time I squatted this weight was part of the build up attempts in joining the 1,000lbs club in the summer as a RPE 8 (2 reps in reserve), and the analysis confirms this RPE grade difference, with notable changes in both average and maximum velocities.

Don't like getting ahead of myself, but can't help but be excited at the prospect of improving my maximum singles at the end of this program. Coincidently, this is scheduled for the week of St Patricks Day, so I could either be celebrating or drowning my sorrows on the day!