Blog 1.2- The Journey Ahead
So guys, a quick recap on the USAPL meet from this Saturday. Basically, i went in with a plan and i executed. I wanted to qualify for nationals while being conservative enough to not need much recovery post meet. So, all of my attempts were loads that i have at least doubled or singled with and RPE of 8.5-9, except for my deadlift. I opened at 515 on deadlift and was pretty stoked to attempt a PR as my opener felt great. So, i took a long shot of 540 and missed it. So, to follow the plan I simply didn’t take my third attempt as it would of been to taxing toward my recovery. The next day I chilled at the beach, ate a slight surplus of food, and got a great night sleep. Come Monday, just 2 days later, i was training at full intensity. Mission achieved.
I am now starting a low intensity volume block. Some things that i am doing in this block that i haven't done regimentally in the past are adding some variations that are aimed to target weak points in my lifts. Most perioisation models lay out increased variation from competition movements while for out from the competition itself. I disregarded this for a while. Today i actually learned the basis behind that recommendation.
So here is the one thing i learned today part of my blog: the cerebral cortex responsible for motor function can grow, contrary to popular belief, all through adulthood. Not only this, but it can literally grow within MINUTES of some repetition of a motor pattern. New dendrites and synapses can be synthesized, and you can become neurally more efficient. Applying this to training, my introducing variation, the nervous system can learn new movement patterns and recruit different muscle groups in synergy to give you a more efficient lift. If there variations are specific to your competition movement, and even more importantly emphasize your weak points in the competition movements, you can see some great carry over from the variations just from the neural adaptations. Not to mention structural adaptations to weak muscles that may be partly responsible for the weak point in your competition movement. Additionally, my accessory work is geared more towards improving my lifts rather than working on show muscles, although i still expect to see am improved physique.
On top of the variability added to my training block, i have actually decreased the frequency of my squats and deadlifts. Yes, i would argue with anyone that frequency is better compared to training movements less frequently, BUT only if you have a work capacity great enough for the level of frequency you are performing, and also depending on what phase of your training block you are in. I was squatting and deadlifting 4x/ week which lead me to an overreached state (although it was planned) and also lead to some overuse hip tendonitis. So, cutting that back the frequency will allow better recovery for me as well as mitigate the hip issues to allow me to perform at my best more often.
As far as nutrition, i will be eating in a slight surplus as i am trying to improve to my max potential over this 12 week training block for nationals. I am looking to gain around 4 lbs in 8 weeks for the whole of my accumulation block and the majority of the intensive training, with 4 weeks at the end there to shed a kg or so or even just maintain and cut water. We shall see. Macros are bumped up to 60/315/180 for now.
Until next time.