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

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?

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.

JohnGym said:Nice one.

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

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!

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

JohnGym said:

Lol.

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!