Baseline weight when switching from intermediate to advanced

[alexandra]

I am thinking of starting my 5th hang board cycle by switching from the intermediate repeater protocol to the advanced one. I was wondering (and I am sure this has been talked about before, I just didn't look thoroughly enough to find it), how should I determine my baseline set when switching from two sets to three sets. I was thinking to do the following, let me know if it makes sense:

Let's take for example one specific grip, the semi-closed crimp on the small side of the small VDER. My PR from cycle 4 on the intermediate protocol was first set completed at +10lbs and second set at +20. If I were to start cycle 5 following intermediate again, I would start at first set -5, second set +5 (which is what I completed at my 4th HB session of the 4th cycle) and go up from there. So I was thinking for the first session of the advanced protocol, I would aim to complete my last set at +5 lb still, which means my first set of 7 reps will be at -15, second set of 6 reps at -5 and third set of 5 reps at +5. Is that too conservative?Another approach is to start with the same baseline I would start for intermediate, in which case I would do first set at -5, second at +5 and third at +15...
any advice appreciated.


thanks!

[Charlie S]

I just started the advanced protocol and went through the same questions. Originally, I thought backing off of the baseline to allow ample room for the +20 was the way to go.

After some more thought, it became clear this wasn't the point.

Baseline is baseline.

Surprisingly, the decreased number of reps (5) at +20 is, for the most part, doable.

For comparison:
Winter 2016 (intermediate):


Spring 2017 (advanced):


Note that with the exception of the MR pocket (which kicks my butt), the baseline generally advances +5 lbs each season.

EDIT:
Some clarification on the table.  The first column of a specified hold is the baseline.  The right-most column of a specified hold is the max.  In the advanced protocol, you'll see columns for baseline, +10, and +20.

The "6in", "12in", etc. is the spacing for me using those holds.  I am loving the combo RPTC (blue highlighted holds) and RPTC forge (green highlighted holds) with the French cleat system!

[alexandra]

ok cool! I guess I will then just start at the baseline I would start for intermediate...
I am wondering if you can compare benefits from the two different protocols since you have done them close together? What are the gains/ why would one switch to advanced protocol?

[Charlie S]

Originally, I switched as an excuse to use lower weights. Whoops...

I had begun to stagnate with the intermediate protocol. It was time for a new stimulus. As time progresses, that stimulus will be changed by moving to progressively smaller holds. I'm not really sure how I feel about +80lbs.

I'm coming off of an ankle injury, so hopefully the strength gains will be realized on real rock in the very near future!

[itsmisterbrown]

I just completed my first advanced phase and I was quite pleased with the results. Other than the finger strength increase, I also noticed that my transition to power suffered a much shorter lag time than previous cycles, following intermediate routines. Anyway, my interpretation was a little confounded by also switching up some grips and boards, but I generally found that lowering my previous baseline by 10lbs from my previous PR, in addition to whatever adjustment that you would normally make between cycles, worked rather well. On most holds, I was able to progress for the majority of workouts, and I felt thoroughly exhausted after every workout as well.