A detailed log of my physical practice protocols spanning about six months.
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This log covers a whole hypertrophy block, a whole strength block (though the strength block was cut short due to injury and there was no testing at its end, and some weeks following that injury. This was the second time I ran this protocol with the same approach. The first time I ran it, it spanned five months and I saw tremendous improvements in both front squat and back squat—which was the main focus of the program. My intention was to improve front squat through direct work and measure the effect of exclusively doing front squats on high bar back squats. In a previous post here, I shared the strength block from that program. So I decided to run it again, to test the sustainability of a protocol even further.
This second time through, however, things didn't go as smoothly. And I learned a lot from it. I felt this would be a good opportunity to demonstrate what I feel were the downsides and mistakes of this approach and how I adjust around injury to keep practicing and making progress.
For now, I’m going to leave this here, as is, for you to review and digest. Over the coming weeks I will release audio commentary on various aspects of this practice log. I’ll speak about my intentions for the approach, and walk you through mistakes and adjustments I made along the way. Hopefully this will prove valuable for those of you playing an active part in strategically planning your pwn practice. This is not meant to be copied directly by you, as you’ll understand better after the audio commentary. This was designed for me, my preferences, my goals, my inquiries, my schedule, So this log is rather meant to help you explore programming principles to apply to your unique schedule, goals, and challenges.
As you review this log, I encourage you to ask questions in the comments here. Your questions will also help me shape the audio commentaries.
Thank you for your patience in the release of this post. It was quite a long project and as some of you know, I log my training with pen and paper. So it took some time to transcribe it to digital format. But my aim here, rather than a large volume of content that will be mostly overlooked and go to waste, is to create a body of potent and practical content which can be unpacked by you for years to come.
Stay tuned for the next pieces of this post.
- Devin