Program Overview:
I’ve previously discussed the basics of this in a previous write up on the program. It’s overall a linear periodization 16 week program (progressive increase in intensity over time), that has several other training concepts mixed in. Training max increases based on max rep sets. It’s based around the powerlifting movements and is traditionally set up on a 4 day a week template with one main accessory movement.
Thought Going in to the Program:
I’ve had success running the program for 16 weeks, why not repeat it and see how it goes. I think this was my fourth or fifth iteration of running the program. The goal was to continue with a strength focus and be more concentrated on adding in conditioning, specifically running. By limiting accessory movements and sticking with the large compound movements I’d be able to increase my cardio without overtraining. Given the program is based on training maxes it would take months to get into the percentages that would significantly tax me.
How things turned out:
I got through 12 weeks of this program and elected to forgo the last four weeks of peaking. During week 11 I got a GI bug and lost about 6lb in diarrhea and vomit. Being the over educated idiot I am, I still went and trained my squat day as scheduled. Hit my desired reps of 490×3, 460×4, and 430 for 10 but flared my back up likely by not being able to brace with the weight loss and it just caused discomfort going into the week 12 testing week. On the last week I hit 520×2 on squat, 335×2 on bench, and 240×2 on OHP. I did not test my deadlift but was pulling 530×5 the week prior. On none of these testing lifts did I feel “stable” and realized that by limiting my main movements to these lifts without the accessories I was compromising stability and over focused on specificity. Given I wasn’t hitting the minimum of 3 reps on all of these lifts I made the decision to tap out and roll into the Hypertrophy and Recovery program. Had I not gotten sick and been dumb, I probably would have finished the program and considered restarted it for a third round. I love and still love this program. I think it’s wonderful as it allows for self regulation and does not push the training max unless you’re able to meet objective standards.
Prior to this cycle I was doing my runs prior to the lift just to ensure compliance. It was the eat the frog method of doing what I don’t want to do first to get it out of the way. This cycle I was doing the runs after the lifts to more mimic the ACFT and doing the runs in a pre-fatigued state. I found by the end of the program I was skipping at least a run a week and this was inconsistent with my originally stated goal of improving running efficiency by doing multiple easy runs per week and developing the base. Still averaged 3 BJJ sessions per week. BJJ training was 1-2 classes, 1 comp class, and an open mat on the weekend.
What I learned and Next Steps
Given this program is based on training maxes that are modified by rep sets I think it can be run indefinitely. Had I elected to complete it I would even consider dropping the training max by 10% in line with Jim Wendler’s 5/3/1 principles in order to effectively start back over. This retreating to ultimately get ahead is something I strongly believe in. I think another reasonable solution would be just to restart the program with current training max and lowering the intensity. I continue to think that any program is better than dog crap training.
Instead of doing that I went back to my original thinking of just having seasons with my training. The next 8-12 weeks will be a focus on recovery and developing my cardiovascular base. I’ll likely be then considering on running Complete Human Performances Hypertrophy and Triathlon training for 4 months with the assumption I have a pool on my upcoming government sponsored vacation. After this is over, I’ll likely return to this program to run another cycle or two to see how this goes.
Adjuncts:
During this program my son turned one and it’s interesting living the concept of time accelerating once you have kids. You don’t appreciate the statement kids grow up quickly until you have one. You also quickly forget how horrible the first three months are. My wife finally finished breast feeding which she never enjoyed. I’m proud of her for getting through it, but have major concerns about how much she’ll hate me if she breastfeeds for a year again. Thank God for oxytocin and chocolate. The discontinuation of breastfeeding also has increased my sleep by 20-30 min a night and it’s amazing how much that increase makes a difference.
This year I wanted to be more intentional about my professional development and have been doing a CME lecture a day, getting through at least one book a month, and working on writing daily. I’ve been consistent with this and I’ve found it very rewarding. Gave up coffee and alcohol for lent. Went through the typical withdrawal which took about a week, but feel my mental clarity has gone up considerable. Resting HR went back down to 39-40 with an increase in HRV by about 10 ms. We restarted our formal dog training and protection work in preparation for my upcoming deployment. She’s preforming well and is more behaved at home by getting more structured stimulus. I’ve loved the parallels of dog training while raising an infant – consistency, control, command and correction. One of the trainers I spoke to said they followed these principles with their kids and didn’t have as many issues as their peers. Started doing the bible in a year program in June of 2021, but had to restart a new program in 2022 and completed it. I was a little disappointed in the process. I think the format of multiple chapters at random took away from my ability to process the material I was reading and ended up by the end of the year with me just trying to speed through it instead of taking a spiritual approach that is dependent on absorption and reflection. May consider coming back and repeating the process by just reading straight through with 4 chapters a day out of a study bible. Still on track to get my blackbelt by age 35, a long term goal, but suspect it will towards the end of next summer hopefully prior to when I turn 36. I’ve always stated that lifting is my meditation and BJJ is my community and that continues to ring true.
Seeking Progress 