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

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AMH_PowerIcon...17-04-2014 @ 18:02 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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_PowerIcon...18-04-2014 @ 10:50 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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_FIcon...18-04-2014 @ 11:18 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
I love that jump from 140*2 to 200 Eek

Impressive stuff!
93hopkinsonrIcon...18-04-2014 @ 11:26 
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Mr.Potato deadlift
Member 2675, 4628 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Strong squats for the start of a build up. Do you ever compete with wraps?
AMH_PowerIcon...18-04-2014 @ 11:47 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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).
AdamTIcon...18-04-2014 @ 15:20 
AKA the great reset
Member 4056, 5206 posts
super strong mate!
AMH_PowerIcon...18-04-2014 @ 15:33 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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!
OxmanIcon...18-04-2014 @ 16:00 
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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 squats mate, would love to squat 200 so rapidly it leaves my shoulders at the top!
AMH_PowerIcon...18-04-2014 @ 17:16 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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.
OxmanIcon...18-04-2014 @ 17:19 
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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
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.
JohnGymIcon...18-04-2014 @ 18:05 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 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_PowerIcon...18-04-2014 @ 18:10 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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....
93hopkinsonrIcon...18-04-2014 @ 18:31 
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Mr.Potato deadlift
Member 2675, 4628 posts
SQ 300, BP 200, DL 300
800.0 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_PowerIcon...18-04-2014 @ 19:28 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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 Happy
AMH_PowerIcon...19-04-2014 @ 11:08 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 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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