Training rejig

Have rearranged my training a bit. After trying to repeat the same cycle as detailed below, but not really making good gains (mainly down to poor diet and stress), I decided to change things up.

Three main changes. For a start I am going to give 20 rep squats a rest. Secondly, I am going to prioritse gains in the regular deadlift for this cycle. Thirdly, I am going to prioritise the overhead press over the bench press.

Stuart McRobert writes that your overhead press should be around 66 per cent of your bench (for the same cadence and rep range). With that in mind, my overhead press is currently around 59 per cent of my bench. I'm hoping that this will impact my bench positively.

Further changes: I am going to use the EZ bar for bentover rows, instead of a straight bar, and not use a fixed rep target each time but a range. Some refer to this as double progression. I am introducing this to add a further level of conservatism to my training, hopefully aiding regular incremental gains.

I did the first workout yesterday and it went well. I was particularly pleased with how much better the EZ bar seemed for bentover rows. I got a much better grip on the bar and a fuller range of motion at the top of the movement.

In other news, I have begun using chalk and am already pleased with its advantages.

First ever intensity cycle

I completed my first ever training cycle yesterday.

I started with the following 100 per cent workout targets, although it was a little difficult since I had to estimate many of them, based on current form:

Squat 80kg x 20
Stiff legged deadlift 80 x 10
Barbell row 75 x 5
Bench press 105 x 5
Military press 60 x 5

I began on 3 July with an 85 per cent workout and then completed 90, 95 and 97.5 per cent efforts, before the 100 per cent on 18 July. I then made four workouts into new ground, and could have gone further if I did not have a holiday planned which will force a two week break.

In my final workout I completed the following:

Squat 87.5 x 17 (did 85 x 20 in previous workout)
Stiff legged deadlift 90 x 10
Barbell row 82.5 x 5
Bench press 112.5 x5
Military press 67.5 x 5

I feel that these numbers are more representative of my base level, than my first estimates, so I am eager to see how I can progress after my break.

When I return, I plan to insert a mini-cycle again and then may split up the squat and deadlift once I get into the 'new ground' workouts.

I think that cycling workout intensity is exactly what my training needed, and am quite excited about how it will help me achive my goals.

Barbell rows - underhand or overhand?

Is it better to do barbell rows with an overhand or underhand grip?

Here is some recent discussion on the matter.

I have been doing underhand for some time now, but think I am going to start factoring in some overhand for variety.

Update: I tried overhand yesterday, and found that it placed a greater strain on the grip.