AMH's training log. Goal, 800+ Raw @100kg.
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| nails |  | ... | 22-04-2014 @ 19:14 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wow that was a great read Aaron, you've certainly got the old grey matter sparking again. Congrats on the embedding PB  | ||
| AMH_Power | | ... | 22-04-2014 @ 22:34 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | nails said:Wow that was a great read Aaron, you've certainly got the old grey matter sparking again. Congrats on the embedding PB Thanks mate, it's when I get the YouTube link from my YouTube account its f**ked up, I have to open the video from a YouTube search to get the right format. | ||
| HeavySingle | | ... | 22-04-2014 @ 22:50 |
Member 5226, 180 posts SQ 310, BP 205, DL 345860.0 kgs @ 167kgs UnEq | AMH_Power said:It wouldn't let me write my full reply... Here it is in a word document. http://www.angelware.co.uk/amh.doc Cheers Fascinating read. Very intelligent and makes a lot of sense | ||
| AMH_Power | | ... | 23-04-2014 @ 17:01 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 23.04.2014 @ 17:05 PM by AMH_Power Todays session, Week 2 Deadlift:60kg x 5 100 x 5 doubles 210 x 5 210 x 5 210 x 5 210 x 5 210 x 5 Ham curls 3x8 Cheers edit. Mong, put the wrong numbers in. | ||
| deleted2_20210523 | | ... | 23-04-2014 @ 17:04 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| AMH_Power | | ... | 23-04-2014 @ 17:07 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | kirkynick said:So on the one deadlift session a week you don't do the 80% doubles, but use the 5x5 etc method? You can do either, but stick with it. I usually do one for a full cycle, then the other. If you are gifted in lower back recovery and are naturally good at it, you could do both, no different to squat and bench... this would be too much for me though. If your deadlift is sluggish I'd recommend the 80% day, if its quick but general conditioning is bad with it, I recommend the regulation day.. Cheers | ||
| Samthepigman | | ... | 23-04-2014 @ 17:22 |
 See You Next Tuesday Member 2254, 3824 posts SQ 240, BP 165, DL 300705.0 kgs @ 89kgs UnEq | Nice deads Straps or not? | ||
| deleted2_20210523 | | ... | 23-04-2014 @ 17:27 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| AMH_Power | | ... | 23-04-2014 @ 17:31 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Post Edited: 23.04.2014 @ 17:37 PM by AMH_Power Samthepigman said:Nice deads Straps or not? Cheers bud, never touched straps in my life mate | ||
| AMH_Power | | ... | 23-04-2014 @ 17:32 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | kirkynick said: Thanks for clearing that up. anytime mate | ||
| CJR | | ... | 23-04-2014 @ 17:58 |
 Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Very good doc that you typed up, so thanks! I had a question on the part where you mentioned about certain lifts lagging. For example failing 4x4 on the bench but succeeding in the 4x4 on squat, you mentioned certain protocols such as bridge deloads or taking smaller jumps between weeks. Why is it important that approximate volume stays in line across all the lifts? What would be the problem of just letting one lift fail sooner than the other e.g. for a particular week squat may be on the 3x3 phase whilst bench is still back in the 5x5s phase. Hope that makes sense and thanks in advance for answering! | ||
| AMH_Power | | ... | 23-04-2014 @ 18:13 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | CJR said:Very good doc that you typed up, so thanks! I had a question on the part where you mentioned about certain lifts lagging. For example failing 4x4 on the bench but succeeding in the 4x4 on squat, you mentioned certain protocols such as bridge deloads or taking smaller jumps between weeks. Why is it important that approximate volume stays in line across all the lifts? What would be the problem of just letting one lift fail sooner than the other e.g. for a particular week squat may be on the 3x3 phase whilst bench is still back in the 5x5s phase. Hope that makes sense and thanks in advance for answering! Really good question, and hopefully I will give you a good answer: The simple reason, is that if it's for a meet, you want the lifts to hit 1x1 at the same time, and if you finally hit the 1x1 with bench for example, what will you now do for bench while squat is still in 3x3?... The complex reason is that when you are lifting in volume, the main demand is replenishing adenosine-triphospahte (ATP), ready for the next session... which typically will take 2 days (varies on how much volume and the individual). When you start approaching 90% plus you start producing 5-hydroxytryptamine (5-HT) (also known to me and you as Serotonin), which is what ultimately leads to CNS fatigue. Practicing in this zone alone is fine for periods, as the adrenal cortex will learn to produce the hormones and corticosteroids to deal with serotonin and some cortisol biproducts. However, when in both states (ie, ATP depleted AND excessive 5-HT) the recovery isn't additive; its multiplicative. So what would take 2-3 days to recover, becomes 4-9 days... and can quickly lead to general s**t state... hence a strong reason why I don't do much accessory whatsoever (and in contrast, why some people do f**k loads and wonder why they don't gain). in summary, as much as I'd like to say 'it's just to keep s**t tidy', it's actually more about efficiency...even if it means a lift easing up a session or two to allow your weaknesses to catch up. | ||
| CJR | | ... | 23-04-2014 @ 18:22 |
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220507.5 kgs @ 100.4kgs UnEq | Appreciate the reply Aaron, makes sense! | ||
| IainKendrick | | ... | 23-04-2014 @ 18:38 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | ATP, as measured directly via, changes little during exercise of any intensity. It certainly doesn't take days to recover ATP concentrations. Normally by the time a muscle biopsy has been taken, the sample processed and frozen it's prob back to baseline [ATP] Of course loads of ATP is metabolised during exercise and indeed ADP is one of the main metabolites that the body is trying desperately to buffer. Anyhoo.... and more importantly than irrelevant science... Love what you have done with RMR/RSR type work combined with the simple linear progression stuff. Right up my street. | ||
| 93hopkinsonr | | ... | 23-04-2014 @ 18:48 |
 Mr.Potato deadlift Member 2675, 4799 posts SQ 300, BP 202.5, DL 300802.5 kgs @ 110kgs UnEq | I appreciate your theory but if you did assistance all the time shouldn't your body recover the same? And therefore ultimately become stronger | ||
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