So the 4 first weeks of this GPP-hypertrophy oriented block have finished.
All lifts look like linearly progressing, most of them better than i expected, hitting the planned 3x8 week by week despite the weight increase.
Weight went up a little too fast, from ~84kg in the morning to ~87kg. But bodyfat ( average value from waist measurement estimation and BI scale ) went from ~16% to ~17% so it's fine.
The verdict : not changing anything* for the next 4 weeks, program-wise and diet-wise, so 3x8 it is and clean bulk it is.
Important reminders:
Must keep up with the off days work, cardio ( tempo runs or basketball ) and SMR/stretching, i am neglecting those again like i always do.
*: The one and only change i am thinking of is the front squat day. 3x8 is placing too much stress on my wrists as the weight increases. This Friday's 3x8@57,5kg was pretty painful. But that occurs in the latter reps, it is all file until 4th-5th. So i am considering to change the front squat day to building up to a heavy ( max ) triple. That also serves as a weekly plan of having one volume day ( Monday, 3x8 back squat ) and one intensity day ( Friday, 3RM front squat ). I have been wanting to do that for over a year since i read Lance suggesting it somewhere.
Also, tomorrow instead of 3x8 on back squat i will do max testing, to see the deviation of the 1RM calculators and the real world. I am at 3x8@65kg currently so estimated 1RM is just above 80kg, very curious to see what weight i can really move up.
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