AMH's training log. Goal, 800+ Raw @100kg.
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| AMH_Power |  | ... | 17-04-2014 @ 18:02 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | EllD90 said:Aaron, what exercises have you found most effective to keep the sciatica at bay? In all honesty, no exercise makes it better, but if I deadlift while my hamstrings are tight, it aggravates it... So most evenings I do some ham stretches while watching tv before bed, as I never ever stretch before training as that can have worse outcomes! | ||
| AMH_Power | | ... | 18-04-2014 @ 10:50 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 18.04.2014 @ 10:57 AM by AMH_Power Todays session:Squat(raw ATG, no wraps etc) 2 x 60 2 x 140 2 x 200 - rapid, left my shoulders at the top 2 x 200 2 x 200 - paused as groove was a bit off 2 x 200 - bit of cramp just above left bum cheek 2 x 200 - bit squeezy but still smooth and relatively quick Think I'm rid of the bug, just a bit of a chesty cough to clear. Bench tomorrow... | ||
| Adam_F | | ... | 18-04-2014 @ 11:18 |
 conventional all the way ! Member 1980, 1201 posts SQ 217.5, BP 137.5, DL 255610.0 kgs @ 98kgs UnEq | I love that jump from 140*2 to 200  Impressive stuff! | ||
| 93hopkinsonr | | ... | 18-04-2014 @ 11:26 |
 Mr.Potato deadlift Member 2675, 4816 posts SQ 300, BP 202.5, DL 300802.5 kgs @ 110kgs UnEq | Strong squats for the start of a build up. Do you ever compete with wraps? | ||
| AMH_Power | | ... | 18-04-2014 @ 11:47 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 18.04.2014 @ 11:49 AM by AMH_Power 93hopkinsonr said:Strong squats for the start of a build up. Do you ever compete with wraps? No, never even tried them mate. Just doesn't appeal to me, belt's don't really, but I'd be at a loss if I didn't wear one as my fed uses belts. I try not to use a belt as much as possible, and tend to use it more near a meet so I can learn how to maximize it's effects. ps. This day will stay at 200 for a fair few month, it's just that it will get faster and faster (and easier, so that as my main day becomes harder, this will serve as a welcome rest in the form of a DE day, but at the minute it's a full on session). | ||
| AdamT | | ... | 18-04-2014 @ 15:20 |
AKA the great reset Member 4056, 5209 posts | super strong mate! | ||
| AMH_Power | | ... | 18-04-2014 @ 15:33 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | AdamT said:super strong mate! Thanks mate, will start getting some videos next week when I'm back at my native gym! | ||
| Oxman | | ... | 18-04-2014 @ 16:00 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great squats mate, would love to squat 200 so rapidly it leaves my shoulders at the top! | ||
| AMH_Power | | ... | 18-04-2014 @ 17:16 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 18.04.2014 @ 17:17 PM by AMH_Power Oxman said:Great squats mate, would love to squat 200 so rapidly it leaves my shoulders at the top! thanks mate! It has something to do with rep work, I noticed it in the lads I trained. I noticed that as soon as we started peaking for a meet and ditching off volume, power started to increase (even with light weights, the speed was much more). I can only speculate that training with more reps makes you lift conservatively to achieve the full set, and in turn you are training to be efficient instead of proficient. Practice to save energy, or practice to consume as much as possible in a short period of time; another personal theory on why I believe (high)volume is inferior to intensity. Volume should come from overall work done, not how many reps per set. More singles can still achieve volume, it will just be that they were all done with heavier weight. | ||
| Oxman | | ... | 18-04-2014 @ 17:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | AMH_Power said: thanks mate! It has something to do with rep work, I noticed it in the lads I trained. I noticed that as soon as we started peaking for a meet and ditching off volume, power started to increase (even with light weights, the speed was much more). I can only speculate that training with more reps makes you lift conservatively to achieve the full set, and in turn you are training to be efficient instead of proficient. Practice to save energy, or practice to consume as much as possible in a short period of time; another personal theory on why I believe (high)volume is inferior to intensity. Volume should come from overall work done, not how many reps per set. More singles can still achieve volume, it will just be that they were all done with heavier weight. Very interesting mate, I have done many singles training in the past starting with around 90% for 10 singles with 60 sec rests between and building up to 100%+ for multiple singles, it worked well, so well my rep work has fallen so gone back to 2-5 reps again, I may break out the singles work again as as you say it seems to really help explosion. | ||
| JohnGym | | ... | 18-04-2014 @ 18:05 |
 Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | There is so much good stuff written in here already. There are some really clued up contributors on Sugden lately which is great. (AMH, VG, Irish Marc plus others). Aaron, I'm resting until Monday then starting your plan. Looking forward to it already! | ||
| AMH_Power | | ... | 18-04-2014 @ 18:10 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | JohnGym said:There is so much good stuff written in here already. There are some really clued up contributors on Sugden lately which is great. (AMH, VG, Irish Marc plus others). Aaron, I'm resting until Monday then starting your plan. Looking forward to it already! Quality stuff mate, keep it simple and enjoy the gains! You'll find it will be a mirror of how this one will pan out, look forwards to the long term results.... | ||
| 93hopkinsonr | | ... | 18-04-2014 @ 18:31 |
Mr.Potato deadlift Member 2675, 4816 posts SQ 300, BP 202.5, DL 300802.5 kgs @ 110kgs UnEq | Post Edited: 18.04.2014 @ 18:31 PM by 93hopkinsonr I like the look of low reps. I never understand why powerlifter work up to 10s and stuff as their top set | ||
| AMH_Power | | ... | 18-04-2014 @ 19:28 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 18.04.2014 @ 19:29 PM by AMH_Power 93hopkinsonr said:I like the look of low reps. I never understand why powerlifter work up to 10s and stuff as their top set It's to gain sarcoplasmic mass, where you are increasing the reserve of muscle fuel (ATP). Lower reps actually builds the muscle itself although its a very slow process (myofibrillar). The theory is that having more ATP/muscle fuel, you will be better conditioned to be able to induce more gains from myofibrillar type training (singles etc)... However, I personally believe the gains won't be any better, BUT it will allow you to do more singles in one session. I'd still prefer to do myofibrillar, which means I'll be stronger, so that same session of 'more singles' with the same weight can be done anyway; as this would be a lighter weight in contrast (ie, 'session 2' of my routines /80%).... another argument for favoring intensity over volume  | ||
| AMH_Power | | ... | 19-04-2014 @ 11:08 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | This mornings session: Bench: Bar x 5 100 x 2 160 x 2 - pretty explosive 160 x 2 160 x 2 160 x 2 - paused, wrists moved on decent 160 x 2 160 x 2 - first rep fastest of the day, then a tad slow on second rep Cheers | ||
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