Progress Update: Gains, PRs, and the Art of Not Overdoing It
Alright, we’re back with another week of training updates, PRs, and a healthy dose of reality. Because as much as I’d love to report that I’m dunking already or benching a small car, we all know that’s not quite how it works.
Plyo Day #1: PR City
We kicked things off with a personal record (PR) on the “Broad-bound-rhythm jump.” A whole 3-inch improvement from where I started training. That’s not too shabby. Keep that up, and I’ll be dunking by the summer. Unlikely, but a guy can dream.
Core & Chest Day: The Ego Booster
Apparently, I was riding a wave because I also PR’d on my barbell bench press, increasing my one-rep max by 15 pounds since the start of the year. If I keep this up, I’ll be pressing mountains in less than a year. Again, also unlikely. But let’s appreciate the moment.
Why Am I Seeing Rapid Gains?
Hypertrophy gains (aka muscle growth) are slow—building actual muscle mass takes forever. The quick progress I’m seeing is more about neurological adaptation than sheer muscle gain. My muscles already exist, I just need to train my nervous system to use them more efficiently. Think of it like learning a skill rather than building new material.
Hypertrophy vs. Power Training
There’s a fundamental difference between training like a bodybuilder (hypertrophy-focused) and training like an Olympic lifter (power-focused). Hypertrophy training relies on high volume, moderate weight, and time under tension to build sarcoplasmic hypertrophy—which increases the fluid and energy storage in muscle cells.
Power training, on the other hand, prioritizes heavier loads, lower reps, and explosive movements to enhance myofibril hypertrophy, which increases the actual muscle fiber density and contractile strength. Bodybuilders look bigger, powerlifters lift bigger.
Sarcoplasmic vs. Myofibril Hypertrophy
- Sarcoplasmic Hypertrophy: More volume in the muscle cell, higher endurance, less raw power. Great for aesthetics, not necessarily max strength.
- Myofibril Hypertrophy: Denser muscle fibers, increased force output, but doesn’t necessarily look as big. Great for power and explosiveness.
I’m somewhere in between, aiming for functional strength that helps with jumping, speed, and power while keeping a solid muscle base.
Reality Check: Fatigue Hits Hard
After an exciting start to the week, I was hit with a wall of fatigue. No matter how much rest I got, my body was like, nah, not today. My numbers weren’t budging, and I could feel the effects of 8 straight weeks of grinding.
Focusing on the Posterior Chain
Lately, I’ve been dialing in my glutes and hamstrings. Turns out, they kind of run the show when it comes to athletic power. The best drills so far have been:
- 3D Split Stance RDLs – Focused on deep contraction and control.
- Bosch Snatch – Getting that SSC activation.
- SSC Step Ups – Training explosiveness and engagement.
I’m starting slow, focusing on the contraction and making sure I’m firing the right muscles. Once the pattern feels natural, I’m ramping up the speed to train that explosive glute power.
The Plan: Deloading Next Week
Eight weeks straight of pushing my limits has me feeling worn down. So, next week, I’ll be dialing things back a bit—lower volume, lighter loads, and just enough work to maintain movement quality without burying myself further into the fatigue hole.
Let’s see how I bounce back after some much-needed recovery. Until next time, stay strong, keep grinding, and if you’re hitting PRs, enjoy them while they last!
