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

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JohnGymIcon...19-04-2014 @ 12:08 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
That limited warm up is awesome!
AMH_PowerIcon...19-04-2014 @ 12:25 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
JohnGym said:That limited warm up is awesome!


haha, some days I'll do more, but I don't do it for the sake of doing it. If I can lift explosively with absolute comfort, then I'll do a heavier set just to push all the air out of the sockets and return everything to lifting length, then I'll do my working sets...

That said, I always hot shower before the gym, I swear by it.
AMH_PowerIcon...21-04-2014 @ 12:26 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Today was Week 2 Squat Session 1:

Bar x 5
60 x 2
100 x 2

195 x 5 easy enough
195 x 5
195 x 5
195 x 5
195 x 5 starting to challenge me now. Maybe 2-3 more increments before I do 4x4s.

Today I noticed that when I'm fatigued, I struggle to explode, but I retain the ability accelerate really well, the top of each rep I could get the bar to leave my shoulders, but it's the stopping and changing the direction of the bar that starts to suffer towards the end of each set.

Bit of cramp above left ass cheek again, but I'm putting this down to pure dehydration and not eating from waking...straight to the gym.

Look forwards to tomorrow, bench.
OxmanIcon...21-04-2014 @ 20:50 
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Likes tight rubber
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AMH_Power said:Today was Week 2 Squat Session 1:

Bar x 5
60 x 2
100 x 2

195 x 5 easy enough
195 x 5
195 x 5
195 x 5
195 x 5 starting to challenge me now. Maybe 2-3 more increments before I do 4x4s.

Today I noticed that when I'm fatigued, I struggle to explode, but I retain the ability accelerate really well, the top of each rep I could get the bar to leave my shoulders, but it's the stopping and changing the direction of the bar that starts to suffer towards the end of each set.

Bit of cramp above left ass cheek again, but I'm putting this down to pure dehydration and not eating from waking...straight to the gym.

Look forwards to tomorrow, bench.


Great stuff mate. I really am looking forward to seeing your progress on your routine.
AMH_PowerIcon...21-04-2014 @ 21:08 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
thanks mate, I'm hoping to stretch to 205-210 for 5x5 before I have to drop to 4x4.
As long as I'm 230-240 on my late 3x3, I'll be well on target for a new pb.
dr_hazbunIcon...21-04-2014 @ 22:24 
tabbouleh and fattoush salads were very refreshing
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Nice lifting.

So, are you not doing the daily 1rep max followed by percentage work anymore?
walkerIcon...21-04-2014 @ 23:07 
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Does not need Advice, knows everything.
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Aaron, when training Bulgarian what sort of % back off sets were you doing and how many?
AMH_PowerIcon...21-04-2014 @ 23:11 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
dr_hazbun said:Nice lifting.

So, are you not doing the daily 1rep max followed by percentage work anymore?


I do this type of training if I'm doing a single lift, although might do a day for the other lifts to keep them ticking over.
AMH_PowerIcon...21-04-2014 @ 23:15 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
walker said:Aaron, when training Bulgarian what sort of % back off sets were you doing and how many?


Hard to give a percent, but I usually dropped off about 20% of the 1rm. Usually for doubles unless it was easy easy I'd do triples. Cheers mate
walkerIcon...21-04-2014 @ 23:24 
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AMH_Power said:
Hard to give a percent, but I usually dropped off about 20% of the 1rm. Usually for doubles unless it was easy easy I'd do triples. Cheers mate


Thanks mate. How many sets would you do? I've read lots of different opinions on this.
AMH_PowerIcon...21-04-2014 @ 23:31 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
walker said:
Thanks mate. How many sets would you do? I've read lots of different opinions on this.


It's another one of them hard to answer questions haha, but, I always keep in mind my next session and try not to do anything that will impact the next session (or have the least impact).

A typical squat day would work up to about 230-260 then 5-6 sets of 1-3 at 170-200.

I know it's a big range, but you'll have some crazy down days and some ridiculous unexpected up days on Bulgarian type training, but over time the average will start climbing without you realising.
deleted2_20210523Icon...22-04-2014 @ 11:48 
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deleted
AMH_PowerIcon...22-04-2014 @ 12:58 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Post Edited: 22.04.2014 @ 13:00 PM by AMH_Power
kirkynick said:I know you have a routine written out in full for when you are concentrating on one life in your bench thread, but do you have what you're doing now written out in full somewhere?

How long do workouts takes, how long do you rest between sets?
How is your weekly training set out?


Right, I'm going to go all out on this answer, as the answer isn't a quantifiable routine... it writes itself as it goes, but I'm not making it up from thin air, hear me out....

So, we've all been there, doing an amazing routine, definitely seeing gains... then we hit one of these weeks that says deload. But why?
What if it's still easy, what if i'm still gaining on that rep range, what if I've not hit overreach to even benefit from a deload?
BUT! what if I had a routine that let me deload when my body told me, not by how it felt, but on simple performance.....?

Enter Auto-Regulation.

First, just to clarify, using RPE is NOT auto-regulation as such, this is slightly different. RPE is not an efficient way to gain maximal strength, there is much much simpler and more effective ways...but I'll save this for another post.

The system compromises of 3-5 training days a week. Regardless of the days, there is 2 bench sessions, 2 squat sessions and 1 deadlift. These can be done on seperate days (5 days training) or the squat and bench can be performed on the same day, resulting in 3 training days per week (although I recommend 5, as the rest is no different per muscle group, but there are transient spikes in male hormone Testosterone and Insulin Growth Factors (mainly IGF-1) after weight training, so although the training isn't any harder, we are getting one of the 'pro's' out of frequency at no cost.... other than the drive to the gym.

So, into the meat of it....

Session 1 will be the varying day, which will change over time (more on this shortly)
Session 2 will be fixed at 6 sets of 2 at 80% of my TARGET goal. so, if my target squat was 300kg, I'd do 6x2@240.
But what about deadlift, this only has one session? Correct. Deadlift will only do session one.

Why 80%????
Lifting more than 80% has NO greater training stimulus than lifting 1RM.

Why doesn't it???
All muscles contract as fast as they physically can during any movement. Bicep curling a pencil slowly, will simply only recruit tiny amounts of fibres, hence the slow movement. fibres have no varying speed, they just 'go' or 'stop'....
Anyway, at 80% we are recruiting as many fibres as we physically can, BUT, above 80% the same recruitment as taken place, just the time under load is increased exponentially resulting in a MUCH greater recovery demand. however, going heavier is needed to practice skill with load and induce some skeletal changes, which are mutually exclusive to lighter loads. This is why with have a 'session 1' day, which will cover all loading percentages.

But isn't 80% of a target more than my current 80%?
bingo! this will induce an initial mild overreach (3 weeks(ish)), but over time, as we get stronger this load will become 83 82 81 80 79 etc... giving us what is called long term overreach 'surfing'. We are surfing the overreach wave as it is slowly dying out... resulting in a very long taper, giving us the illusion of easier workouts, despite the first day getting heavier and heavier. It's a massive pro to what can be called contrast training (macro). Some people (like Moz) use micro contrast training, which is heavier and lighter in the same session.
The 80% day (session 2) over the 3-4 even 5 month routine will gradually become a dynamic effort day. If you can lift 80% faster, GUARANTEED it's no longer your 80%.

Well, that was the science behind the 'session 2' aka Surf day. Might want to get a brew, we are about to cover the auto regulation day (session 1).....

When it comes to sets, reps, recovery etc etc, everybody is pretty different. This is a huge pro to this style of training, it will allow you to hit short term overreaching hard, recover substantially, and carry on intensifying at the fastest rate that YOUR body can achieve.

So, what does this s**t look like?
Basically, a rough starting point is about 50-60% of your 1RM for 5x5. Then each week we simply increment by 5kg. We repeat this process until we fail, if we fail then we are most certainly in overreach as we have performed a few week ramp up to a gradual failure.... this now calls for a deload. But, the deload will be on the tonneage, and NOT the weight. We will simply use the same weight on the following session, but now for 4x4. We have literally dropped the tonneage by 35% from doing 25 total reps to 16 total reps. For ease of speech, this is near enough half the work of what we are used to, this is a BIG deload... but yet the weight is the same.

What now? Well, we stay on 4x4 for the next few week, and carry on incrementing 5kg.... until we inevitably hit our next overreach, fail, and need to deload again...this time to 3x3 (which is a 45% decrease in volume), and this process repeats until 2x2... fail...1x1 increment in 5's until we hit that target.

So, given my current routine, here is an educated guess at what it might look like (for simplicity, I will only use squat day), weeks are seperated by a space:

session 1: 5x5@190
session 2: 6x2@220

session 1: 5x5@195
session 2: 6x2@220

session 1: 5x5@200
session 2: 6x2@220

FML. It didn't post all of it, this was about 30% of my reply!!! rest to follow.
AMH_PowerIcon...22-04-2014 @ 13:01 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Post Edited: 22.04.2014 @ 13:05 PM by AMH_Power
It wouldn't let me write my full reply...

Here it is in a word document.

http://www.angelware.co.uk/amh.doc

Cheers
AMH_PowerIcon...22-04-2014 @ 13:02 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
This is trolling me.

I'll upload a word document....

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