AMH's training log. Goal, 800+ Raw @100kg.
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| AMH_Power |  | ... | 23-04-2014 @ 18:54 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | IainKendrick said: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. Cheers Iain, I didn't want to go all out, but seen as we are on topic haha... ATP; During exercise, a phosphagen cell goes 'pop', it's a type of combustion which allows chemical energy to become kinetic energy... (Tri-Phophate) The result is a missing phosphagen cell (adenosine DI-phosphate/ADP), so it's the phospagen cell that's actually depleted (hence how creatine phosphate can 'sub' in this role)... So yeah, agreed... But it's not the ADP back to ATP thats the worry (I did mega simplify), it's a bi-product which is created called pyruvic acid (anerobic part of glycolysis)... Pyruvic acid + O2(oxygen) = H20 (sweat!) and CO2 (carbon dioxide, exhaling) Pyruvic acid + no O2 = Lactic acid + Cortisol (typical weight training response) Its the lactates/cortisol which require recovering from due to its catabolism, but if I type too much it mugs half my posts off! Glad you like the routine, the RSR/RMR was derived from pavel's work, who is awesome for practical theory, and base a lot of my stuff from him as it's based on study and science, not just anecdote. Well spotted mate | ||
| MrSmall | | ... | 23-04-2014 @ 20:11 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Interesting posts allround! Educational. In another thread you mentioned someone's lower back was weak because of their hips going up and their hamstrings being dominant, then you said do good mornings and stuff like that. When and how would you do these according to your methodologies? | ||
| AMH_Power | | ... | 23-04-2014 @ 20:58 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | MrSmall said:Interesting posts allround! Educational. In another thread you mentioned someone's lower back was weak because of their hips going up and their hamstrings being dominant, then you said do good mornings and stuff like that. When and how would you do these according to your methodologies? I cover it in the word doc I attached earlier in the thread mate, but in summary: Assistance type (generic, generic-specific, specific) is dictated by the phase of the training: 5x5/4x4 stage, assistance is generic (isolation, bodybuilding 3x8 stuff) 3x3 stage, assistance is generic-specific (lift variants to work the weak muscle) 2x2,1x1 stage, assistance is specific, the same lift again but purely dynamic If that doesn't answer your question mate, feel free to check the document linked earlier. If it's something asked from you individually drop me a PM mate, and I'll see if I can give you a more specific answer to suit your training etc | ||
| MrSmall | | ... | 23-04-2014 @ 21:08 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Ok cool thank you. I mistakenly thought the daily max squat thing was about squatting every day. What are your thoughts on that? | ||
| AMH_Power | | ... | 23-04-2014 @ 21:28 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | MrSmall said:Ok cool thank you. I mistakenly thought the daily max squat thing was about squatting every day. What are your thoughts on that? It's great in my opinion, but leaves little room for deadlifting, and deads are what I need to improve the most. | ||
| IainKendrick | | ... | 23-04-2014 @ 21:58 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Bugger. Made a nice post reg H+, resistance exercise, ADP and Gibbs free energy and it's got lost  | ||
| MrSmall | | ... | 23-04-2014 @ 22:26 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | AMH_Power said: It's great in my opinion, but leaves little room for deadlifting, and deads are what I need to improve the most. Well how would you do it for someone who doesnt care about deads? | ||
| AMH_Power | | ... | 23-04-2014 @ 23:19 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | IainKendrick said:Bugger. Made a nice post reg H+, resistance exercise, ADP and Gibbs free energy and it's got lost If you find it I wouldn't mind a read, I thrive on learning....as sad as it sounds! | ||
| moz | | ... | 23-04-2014 @ 23:22 |
 Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5685.0 kgs @ 90.4kgs UnEq | Post Edited: 24.04.2014 @ 00:07 AM by moz Aaron I think everyone on the forum is giving your routine a blast. I haven't seen so many people excited about training like this for a while... In the next 9-12 weeks there's gonna be some extra strong guys knocking around these parts. Be good if all us 90 - 100kg lifters could get together for a session. | ||
| AMH_Power | | ... | 23-04-2014 @ 23:27 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | ]MrSmall said: Well how would you do it for someone who doesnt care about deads? If it wasn't for deads, and didn't have a specific meet, I'd squat daily up to a heavy single, then do some lighter doubles. I'd also do the same for bench twice a week. For in season or pre comp work I'd still use this method I'm using now. | ||
| AMH_Power | | ... | 23-04-2014 @ 23:30 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | moz said:Aaron I think everyone on the forum is giving your routine a blast. I haven't seen so many people excited about training like this for a while... In the next 9-12 weeks there's gonna be some extra strong guys knocking around these parts. Be good if all us 90 - 100kg lifters could get to get her for a session. Or I'll have a hate team out to get me! Only joking, I have nothing but faith in my methods, and I'm sure everyone will reach their goals with the effort and without too much deviation from the routine. Getting together is an awesome idea, I'd be well up for it. Share some training ideologies and tips! | ||
| macroth | | ... | 23-04-2014 @ 23:52 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | A couple of questions, if I may. If one were to run this programme on 3 days/week, would day 1 be regulation squat+bench, day 2 80% squat+bench, day 3 80% deadlift, or a different order? Any tips for someone who would need to add a 4th day for strongman events training? | ||
| walker | | ... | 24-04-2014 @ 00:01 |
 Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Post Edited: 24.04.2014 @ 00:03 AM by walker AMH_Power said: MrSmall said: Well how would you do it for someone who doesnt care about deads? If it wasn't for deads, and didn't have a specific meet, I'd squat daily up to a heavy single, then do some lighter doubles. I'd also do the same for bench twice a week. For in season or pre comp work I'd still use this method I'm using now. Although I'm not doing it daily (don't have time) I'm going to do it 4 times a week, bench on 2 of those days and deadlift on the other 2.. I care about my deadlift but if my squat goes up I'm sure my deadlift will take care of itself? | ||
| AMH_Power | | ... | 24-04-2014 @ 10:33 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | macroth said:A couple of questions, if I may. If one were to run this programme on 3 days/week, would day 1 be regulation squat+bench, day 2 80% squat+bench, day 3 80% deadlift, or a different order? Any tips for someone who would need to add a 4th day for strongman events training? That would be fine for 3 days week, but I'd only do the 80% for the deadlift day. For what it's worth, If I were strongman training I would've failed my last squat session, but how I am now, I have another 2-3 increments easy. I think linear progressions aren't as suited for strongman hybrid training (this is only an opinion) as I can't see how you could synergise the accumulation/deloads... What I'd recommend instead is either doing just a powerlifting block, then a strongman block. If events training is a must, then I'd be ridiculously conservative with the 5x5 starting point, even less than 50% 1RM so you can adjust to the workload over a longer period of time. The auto-regulations success is governed by your ability to push each phase as far as you can, and I personally believe any factors which will negatively influence your ability to push each phase as far as you can should be removed. That said, there is no reason why you couldn't use the whole ideology with events. ie, reps with stones, reps with log/OHP etc. Then keep the 80% days purely for the static lifts. I know some people are using the routine to the letter, but if you understand the principles of incremental accumulation until failure, followed by a deload then there is no reason why you can't employ this to any training goals... But, as a side note, just about everyone I have ever met do too much irrelevant training, and not enough relevant. Or enough relevant, and still too much irrelevant. Keep it simple and unless you have an EXTREME NEED to do a particular exercise in order to improve a lift, then don't do it. These are my views, and I know other people have theirs, but it will always come back to throwing a stone with your non-dominant hand... no amount of bicep curls or shoulder presses will get you throwing it further, only practice. No different to any lift.... strength is a skill. | ||
| MrSmall | | ... | 24-04-2014 @ 10:36 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Thanks for the info again dude. Where are you based? | ||
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