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AMH's training log. Goal, 800+ Raw @100kg.

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AMH_PowerIcon...24-04-2014 @ 21:19 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
JohnGym said:How much rest do you have between sets Aaron?

Also, if I was going to add the Deadlift 80% day into my schedule! where would it fit?


So just to confirm, you want to squat, bench and deadlift 2x a week?? (I wouldn't recommend it, but if your back doesn't fatigue...)

If you must do it all in one week, then I'd make it a very conservative 80%.

Mon SQ1
Tue BE1
Wed DE1
Thu Prehab/Foam Roll
Fri SQ2+BE2
Sat DE2
Sun Rest

I'd contemplate on fully mugging all accessory work off if you are going to do it this way. Tricep extensions may possibly help your bench... but not as much as actually going into the next bench session fresh being able to commit to a heavier day etc
JohnGymIcon...24-04-2014 @ 21:19 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
AMH_Power said:f**k it, I'll elaborate on rate coding slightly....

the signals that tell the muscle to contract aren't one long burst, they are spikes of signals... "contract contract contract"...
Anyway, the peak output is directly correlated to the average of the amplitude of these signals.

So, lets give them an absolute theoretical amplitude of 1 millivolt (1mV). (the higher the amplitude, the more fibres will contract)....

Lets say each signal pulse lasts for 1 millisecond (1mS) and then stops firing for 1mS, that means that the on/off cycle is 2mS in total. The average used is RMS (or x0.707) for quick approximation of the average....

so (1mS x 0.707) divided by 2 = 0.354 Phase-Of-Fire.

So what the f**k does this mean??? Well simply practicing the lift, will increase the spike frequency (how often the 'on' triggers)... which in turn will improve the POF.

Second, when lifting @ about 80% of your max, you actually start to increase the amplitude of the spike... increasing how much muscle can contract, which will too increase the POF.

Hence 'session 2' on my routine, and why specificity rules everything. This is why I would never recommend WSBB to anyone ever (uh oh, I said it).

Anyway, someone who squats often, heavy and commits to the lift will have a much higher POF/code rate than someone who lifts it conservatively...

No different to a sprinter or a jogger, and if I were to receive a kick in the nuts from one... i would definitely prefer the jogger.


Quality!
JohnGymIcon...24-04-2014 @ 21:20 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Post Edited: 24.04.2014 @ 21:21 PM by JohnGym
Double post
JohnGymIcon...24-04-2014 @ 21:21 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Nice one.

I'll leave it for the time being then. Just do my program as written. Happy
AMH_PowerIcon...24-04-2014 @ 21:26 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
JohnGym said:Nice one.

I'll leave it for the time being then. Just do my program as written. Happy


It soon gets cheeky, you start having to man up before going to the gym. Especially when the week before was pretty epic, all day the lifts you have to lift that evening will be eating away at you... and its then you start thinking, 's**t, should I have really done them reverse bench press in smith machine with carpet bench presses yesterday?'

If every session can stay easy, but yet the weights increase...why try do more or make it hard? It's inevitably heading that way anyway... enjoy the quiet before the storm!
SamthepigmanIcon...24-04-2014 @ 21:35 
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See You Next Tuesday
Member 2254, 3824 posts
SQ 240, BP 165, DL 300
705.0 kgs @ 89kgs UnEq
so much science
Benfrancis1993Icon...24-04-2014 @ 21:35 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
I was bored as f**k at work so read your journal today.

I enjoy your training method, you also seem to know a lot of useful stuff about getting strong.

Nice work chief
Benfrancis1993Icon...24-04-2014 @ 21:35 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
Post Edited: 24.04.2014 @ 21:35 PM by Benfrancis1993
Gay double post
JohnGymIcon...24-04-2014 @ 21:42 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
AMH_Power said:
It soon gets cheeky, you start having to man up before going to the gym. Especially when the week before was pretty epic, all day the lifts you have to lift that evening will be eating away at you... and its then you start thinking, 's**t, should I have really done them reverse bench press in smith machine with carpet bench presses yesterday?'
If every session can stay easy, but yet the weights increase...why try do more or make it hard? It's inevitably heading that way anyway... enjoy the quiet before the storm!


Lol.
AMH_PowerIcon...24-04-2014 @ 21:47 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Benfrancis1993 said:I was bored as f**k at work so read your journal today.

I enjoy your training method, you also seem to know a lot of useful stuff about getting strong.

Nice work chief


Thanks mate, it's all about the laziness. No wasted effort here, all about optimal haha!
CJRIcon...25-04-2014 @ 10:11 
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Member 4145, 1331 posts
SQ 172.5, BP 115, DL 220
507.5 kgs @ 100.4kgs UnEq
JohnGym said:
AMH_Power said:
It soon gets cheeky, you start having to man up before going to the gym. Especially when the week before was pretty epic, all day the lifts you have to lift that evening will be eating away at you... and its then you start thinking, 's**t, should I have really done them reverse bench press in smith machine with carpet bench presses yesterday?'
If every session can stay easy, but yet the weights increase...why try do more or make it hard? It's inevitably heading that way anyway... enjoy the quiet before the storm!


Lol.
AMH_PowerIcon...25-04-2014 @ 11:50 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Post Edited: 25.04.2014 @ 11:53 AM by AMH_Power
Todays session, Week 2 Squat day 2

bar x 5
140 x 2

200 x 2
200 x 2
200 x 2
200 x 2
200 x 2
200 x 2

Ab cable crunches 3 x 8

There was no difference to last week in speed or difficulty (they were pretty quick but a lot of room to be faster), but I am fatigued from the last squat session, so already showing early possible adaptation; will need some more session 2's to be sure....

Tomorrows session is bench 2.
OxmanIcon...25-04-2014 @ 11:58 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Great stuff mate and your scientific back up is awesome! I have started to implement your % ideas this week, so far feels good and was nice not to feel crippled the day after deadlifts!
AMH_PowerIcon...25-04-2014 @ 12:20 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Oxman said:Great stuff mate and your scientific back up is awesome! I have started to implement your % ideas this week, so far feels good and was nice not to feel crippled the day after deadlifts!


Thanks mate! Sadly I still feel crippled after deadlifts! but this is due to a stupid nerve issue I have and not the routine.

If there is any doubt whatsoever, do it for just a few weeks, have a long weekend off then try your 1RM, you might just see the light...

Cheers again
RodgerIcon...25-04-2014 @ 12:57 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
This is one interesting journal mate!Happy
Ive only read bits of it I must admit but Im thinking whether its worth me squatting twice a week (and bench)/substitute 2nd bench with OH.
I only really train twice a week.

I read an article last night that to be able to squat 2xBw you need to squat once every 5 days and to squat 2.5xBw twice a week or something like that!

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