1st run macroloading analysis

OVERVIEW:

This is an analysis of my training block from 3-12-19, to 5-12-19. I called this simply, "Macroloading" because it involves the use of only 25lb/45lb plates, with one exception, for bench press, where I used a  pair of 35lb plates to get to 115lbs. I used two 20 rep sets on each main lift as a minimum, except for deadlift, due to recovery issues.

There are a few things that brought me to train this way. First, was coaches like Dan John talking about working out with just 25lb and 45lb plates, hearing from people that Louie Simmons mentioned that the smaller plates shouldn't be used unless going for a record attempt, and mythicalstrength mentioning getting 15 good reps in can allow for a transition in weight. Pavel Tsatsoulone talks about bigger weight jumps too with respect to kettlebells.

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METHOD:
1) take a working weight, that you can get to using the bar, and a combination of 45 and 25lb plates, and round down if needed. Example:  If your working weight is 300, start at 275. Do two  drop sets for a minimum total of 20 reps, and try to keep the number of weight progressions to 3. In between drop sets, do your assistance exercises.

2) Try to PR every workout, with the following heiharchy
    A) Adding weight to the bar is an absolute PR, even if volume suffers overall
    B) Adding reps to the top is a PR, even if the midlde and end suffer
    C) Adding reps to the middle s a PR, even if the top remains the same, or suffers somewhat
    D) Extending the middle or adding reps to the end is a PR.

Examples, considering only first sets
SQUAT
                        DATE    SET        DATE    SET
                        4-19      315x2         4-4    275x8
                                     275x4                   225x12
                                     225x7
                                     185x7
total volume:                4,600lbs               4,900lbs

Despite volume going down, the weight progression is a PR.

example B:

DEADLIFT
                        DATE    SET        DATE    SET
                        5-04      405x4        4-28    405x1
                                     365x1                    365x3
                                     315x3                    315x5
                                     275x4                    275x6
total volume:                4,030lbs               4,725lbs

 The top end has gone up, meaning this is a rep pr.

example C:
Squat
                        DATE    SET        DATE    SET
                        3-18      275x6         3-12    275x6
                                     225x6                   225x5
                                     185x8                   185x9
                                    
total volume:                4,480lbs               4,440lbs

Here, the top end remains the same, and the middle is transformed, borrowing a rep from the lower end. Volume has increased slightly, also.

Example D:

Deadlift
                        DATE    SET        DATE    SET
                        4-21       405x1      4-14      405x1
                                      365x2                    365x1
                                      315x5                    315x8
                                      275x5
total volume:                4,085lbs               3,290lbs

 Here, the middle is extended by adding 275lbs to the end, and overall reps have gone up. As has volume.
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PROGRESS
Squat
                        DATE    SETS                               DATE    SETS
                        5-08      315x04        315x2           3-12        275x6         275x3
                                     275x06         275x5                         225x5         225x4
                                     225x10         225x8                         185x9         185x8
                                     185x00         185x5                         135x0         135x5
Set volume                   5,160lbs       4,730lbs                 4,440lbs     3,880lbs


 total volume on may 8 is 9,890lbs, and total volume on march 12 is 8,320lbs, for an increase of 1,570lbs

Bench
                        DATE    SETS                              DATE    SETS
                        05-09    185x6       185x5              03-14    185x4        185x2
                                     135x12      135x6                           135x10     135x10
                                     115x6        115x9                            95x6         95x8
Set volume                   3,420lbs   2,770lbs                     2,660lbs      2.420lbs

total volume for may 9 is 6,190lbs and total volume for march 14 is 5,080lbs, for an increase of 1,110lbs


Deadlift
                        DATE    SETS                              DATE      SETS
                        05-04    405x4         405x0             03-16     365x2       365x0
                                      365x1         365x0                           315x3       315x0  
                                      315x3         315x6                           275x5       275x0
                                      275x4         275x8                           225x10     225x10
                                      225x0         225x8
Set volume                   4,030lbs     5,890lbs                         5,300lbs      2,250lbs

total volume on may 4th was 9,920lbs, and total volume on march 16th was 7,550lbs, for a total increase of 2,370lbs.

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ANALYSIS

I made one weight progression on squat and deadlift, ahead of the timeframe I had planned of four months. Bench press has not progressed yet, but the reps are a lot more solid at 185lbs, and overall volume did go up for each exercise. 

These progressions mean I could open a powerlifting meet with deadlift and squat where I had previously ended, and hitting a progression on bench would also mean likewise.

I didn't conform fully to the 20 rep minimum for deadlift, but was still able to progress, indicating that less volume may be necessary for growth here. Squats were easy to add volume to, with PRs coming in from multiple avenues each week.

COMPARING TO A 5x5 PLAN

To hit the same volume as I would need at the end of this block, I would need to have a fully formed 5x5 at 395.6/247.6/396.8, which would give me a 1,038lb total. The 5x5 plan was already fizzling out by the time I had reached 250/175/315, for a training total of 740lbs. Some unstructured training and then a 3x3. 3x8 method brought that training total from 740lbs to 853lbs, and this training block brought my training total from 825lbs to 905lbs, for an increase of 40lbs a month in the main lifts.

Holding that progress as a constant and looking to my meet in October 5, I would expect to open with 1100lbs, or an 150lb increase from my previous total.