Brief Cycle - Narrow focus - PR

[Numani]

Journal Snapshot
While taking a break from regular training full of bench & squats decided to improve my shoulder strength.


Weight *sets *reps
All weights in kilos

28-Nov-05 front press-20*5,25*5,30*5,35*5,40*3,3,3,45*3,40*3,45*3,40*3

30-Nov-05 front press-20*5,25*3,30*3,35*3,40*3,45*3,40*3,50*3,45*3,40*3

2-Dec-05 front press-20*5,25*5,30*5,35*5,40*3,42.5*3,45*3,42.5*2*3,40*3
db curls-2 sets

5-Dec-05 front press-25*5,30*5,35*5,40*5,45*3,50*3,40*5,45*3,50*3,40*2*3
JS Rows-50kg*3*5

7-Dec-05 front press-25*5,30*5,35*5,40*6*5
JS Rows-50kg*5,55kg*2*5
incline sit-ups-bw*3,20lbs*3,30*3

9-Dec-05 front press-25*5,30*5,35*5,40*5,45*2*5,40*2*5,40*2*3
JS Rows-50kg*3*5

11-Dec-05 flat bench press-20*8,40*6,50*3,60*1,70*1,80*1
squats-20*8,40*6,60*3,80*1,100*1,120*1

13-Dec-05 front press-25*5,30*5,35*5,40*3,45*3,50*3,52.5*3,55*3,60*1,62.5*1
JS Rows-50kg*5,55*5,60*5,65*5

15-Dec-05 front press-25*5,30*5,35*5,40*3,45*3,50*3,52.5*3,55*3,60*1,62kg*1
JS Rows-50kg*5,60*3*5

17-Dec-05 front press-25*3,30*3,35*3,40*3,45*3,50*3
JS Rows-50kg*5,55*5,60*5,65*5,70*5

21-Dec-05 front press-25*5,30*2,35*1,40*2,45*1,50*1,60*1,67.5*1,72.5*1,75kg*1
JS Rows-50kg*5,62.5kg*4*5


Volume/Intensity Grid
Volume intensity
week1 3578kg 70.98%
week2 4960kg 71.57%
week3 2555kg 76.04%

Volume and Intensity was calculated off all weights above 25kg that was approximately 47.5% of my estimated 1RM (52.5kg). Usually I would use a strict 50% for the calculation.

N.B. The front press was done seated in a power rack off pins set at just below chin level. I estimated that prior to the cycle my 1RM was 52.5kg.
Volume and Intensity was calculated off all weights above 25kg that was approximately 47.5% of my estimated 1RM (52.5kg). Usually I would use a strict 50% for the calculation.

N.B. The front press was done seated in a power rack off pins set at just below chin level. I estimated that prior to the cycle my 1RM was 52.5kg.

Week Four - I basically was waiting for my shoulders to fully recover and let the all fatigue dissipate

Workout on 21st December was my PR attempt day and I got 75kg for an approximate gain of 22.5kg. The size of the gain is not so important just that there seems to have been an obvious strength deficit and now I have closed some of it and this should help with the benching going forward etc.

This cycle was basically done to improve my shoulder strength and lats prior to commencing my next cycle that I will be doing a lot of Flat Bench Pressing

Next Cycle
About to commence a cycle that focuses on Bench and Squats along with JS Rows. Using a similar approach of monitoring volume/intensity trying to PR every 3/4 weeks. There are other ways of approaching this, but this is what seems to be working and does not burn me out.

This is the cycle I plan to use for at least the next 3 months.

 

[view]

seems like a waste of time to me. then whats next? a narrow focused cycle to improve your squat becaue it went down while you were focusing on this?

do squats, deads, benches, rows, and OHP yearround regardless of 'lagging parts', 'weaknesses' etc/

 

[Numani]

seems like a waste of time to me. then whats next? a narrow focused cycle to improve your squat becaue it went down while you were focusing on this?

do squats, deads, benches, rows, and OHP yearround regardless of 'lagging parts', 'weaknesses' etc/

fair point. but this was a small cycle for mainly december before I start my regular training.

Overhead Pressing has been absent for a long time so thats why i chose it along with getting trying to get my form down on JS Rows.

granted my squats and bench might (im sure they have!) have gone down. but it will be 2/3 weeks tops before they are back to PR range.

I tend to keep to 3 or 4 exercises max in a cycle. that where you don't spread yourself too thin trying to gain everywhere.

I will post up a broader cycle when its finished.