Normally when we return from vacations we usually walk somewhat lost when it comes to planning our training in order to recover the gains of both strength and muscle mass that we may have lost due to mismatching when lifting loads (it always depends on when you have been without to be able to train).
In my case, it was 8 days that I was unable to complete my planned training with sufficient loads and intensities to be able to continue generating adaptations that would benefit the maximum force. In fact, every 2 days I made series of dominated to the chest to be able to continue practicing dominated, trying to lose the minimum possible performance.
What did I find? A loss of yield of 10%. Loads that moved at 0.5 ms were converted into loads whose velocity was associated with 0.45 ms. Well, calm down, nothing happens.
What strategy does it carry out?
Take advantage of the return day to test again my profile of intensity ± velocity and to be able to generate a new equation with which to work during that week whose objective was to adapt again to high loads.
After having analyzed the movement many times, I decided that it was a good time to work to the maximum the point of stagnation and try to decrease to the maximum the difference between the average velocity and the maximum velocity peak.
So the training stayed as follows.
- Monday. 80% 1 RM Fatigue Intra and interserie 7%
- Tuesday. 85% 1 RM fatigue Intra and interserie 5%
- Wednesday. Dominated to the chest. 3 x Half of the possible repetitions.
- Thursday. 80% 1RM With isometry at the point of stagnation. 3 series x 1 repetition.
- Friday. 90% 1 RM Intra and interserie fatigue 7%
- Saturday. Dominated to the chest. 3 x Half of the possible repetitions.
- Sunday. Ratio test load velocity to 0.5ms.
Everything healed as expected and in a week we were at the same point of performance before leaving.
Now what? From now on, the training focuses on improving the maximum strength at high intensities and solving the point of stagnation since it is the greatest limitation.
Also, today I want to explain what are the benefits of estimating the 1 RM daily with the Speed4lifts device (here you can read about how to estimate the 1 RM) that allows me to adjust each day the perfect weight with which I must work in the same session.
I quantify every day how I adapt to training and I have objective data. Now, many of you will ask that if it is really reliable that with a load I can know every day my 1RM…
It has been shown that for a same intensity after strength training, the velocity associated with that intensity just it varies! So with the same equation of my profile intensity ± velocity I can know my 1RM daily. Although if you are a person initiated in strength training or to stagnation point is very marked to recommend taking the data every so often in case there are small variations.
Stay tuned to the blog, I will continue to share all the information and advice about my current training.