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

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AMH_Power		...	24-04-2014 @ 10:37
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	walker said: 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? Unless you are a t-rex with severely short arms, it's rare that your squat would go up and your deadlift wouldn't. That said, the opposite is not true, deadlift can improve and squat stay the same... So it makes sense to get the most out of the squat, as opposed to deadlift! But I'm s**t at deadlift, so I'm biased!

AMH_Power		...	24-04-2014 @ 10:38
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	MrSmall said:Thanks for the info again dude. Where are you based? Wiltshire, near the M4/M5 junction so I can get anywhere pretty quick (unless it's friday evening!)

deleted2_20210523		...	24-04-2014 @ 10:56
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted

93hopkinsonr		...	24-04-2014 @ 10:56
Mr.Potato deadlift Member 2675, 4830 posts SQ 300, BP 202.5, DL 300 802.5 kgs @ 110kgs UnEq	Only just read your word document. Looks fantastic can't wait to try that

AMH_Power		...	24-04-2014 @ 11:02
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	kirkynick said: I need to use my non-dominant hand more then to equal things up Got to say, you're very eloquent in explaining your training. Cheers mate!

JC		...	24-04-2014 @ 11:06
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	Most interesting journal on Sugden Really enjoy reading your methodologies

AMH_Power		...	24-04-2014 @ 11:09
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	JC said:Most interesting journal on Sugden Really enjoy reading your methodologies Huge statement! Thank you very much mate.

walker		...	24-04-2014 @ 11:56
Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290 767.5 kgs @ 105kgs Eq	AMH_Power said: Unless you are a t-rex with severely short arms, it's rare that your squat would go up and your deadlift wouldn't. That said, the opposite is not true, deadlift can improve and squat stay the same... So it makes sense to get the most out of the squat, as opposed to deadlift! But I'm s**t at deadlift, so I'm biased! Yeah I have long arms so should be ok! There's so much contrasting information out there, but the general consensus is that deadlifting to a max should be kept to a minimum anyway, and I didn't venture over 85% in my last comp build up and pulled a PB..!

MrSmall		...	24-04-2014 @ 20:05
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	With your daily max + down sets training, how do you work around/up to goals? Day to day maxes, fine, you know when things get slow or are about to break down, down sets are based on good movements with good speed, 5-6 sets, that's fine. But say you have a target of +5kg to your squat or +10kg, how would you work towards these?

AMH_Power		...	24-04-2014 @ 20:22
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	Post Edited: 24.04.2014 @ 20:22 PM by AMH_Power MrSmall said:With your daily max + down sets training, how do you work around/up to goals? Day to day maxes, fine, you know when things get slow or are about to break down, down sets are based on good movements with good speed, 5-6 sets, that's fine. But say you have a target of +5kg to your squat or +10kg, how would you work towards these? What I recommend is not worrying so much on the value of the daily max, but more on a minimum value. So if my target was 200kg squat, I'd set a daily minimum at about 170kg, and week by week nudge it up 2.5 to 5kg. Not so much to make it linear periodization, but think of it as you are climbing the ladder of improvement, and the daily minimum is a safety net that is following close behind...to ensure you won't ever relapse in strength or gay out of lifting heavy.

MrSmall		...	24-04-2014 @ 20:31
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	I didn't read the rest of your post because you said "don't worry about the maximum" but that is what I want to improve. Kidding! Thanks. I used to train like this and had great results. then somehow I got sidetracked. I will get back to it. So anything over the daily minimum is a bonus, really. So in a week I could do 160+ every day (current max 171, target 180), and rep anywhere between 120-140 depending on how good it feels. I might carry on squatting first in my sessions for this month. I am a spectacularly good weightlifter but I don't have any competitions at the moment and I want to get my base strength up. I don't have much difference numbers wise between end and beginning of session but things get uglier posture-wise. What was your point with efficiency vs proficiency?

AMH_Power		...	24-04-2014 @ 20:49
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	MrSmall said:I didn't read the rest of your post because you said "don't worry about the maximum" but that is what I want to improve. Kidding! Thanks. I used to train like this and had great results. then somehow I got sidetracked. I will get back to it. So anything over the daily minimum is a bonus, really. So in a week I could do 160+ every day (current max 171, target 180), and rep anywhere between 120-140 depending on how good it feels. I might carry on squatting first in my sessions for this month. I am a spectacularly good weightlifter but I don't have any competitions at the moment and I want to get my base strength up. I don't have much difference numbers wise between end and beginning of session but things get uglier posture-wise. What was your point with efficiency vs proficiency? To be as proficient as possible means you can commit everything to the lift, actually being more powerful (using as much energy to get an outcome). Efficiency teaches you to use the least amount of resources to achieve an outcome. Training to be efficient is a bad idea, as your body will put a cap on its output. Even when you are lifting the bar, you should be over expending energy. Explode the s**t out of it. You must know what I mean, you've been under a bar, pressing... it doesn't feel heavy, but you just can't lift it... like you can't give it everything. Your body is probably capping your output in expectation of having to do another rep etc, this is why reps should always be low and rest should be plentiful between sets. (I'm not overly keen on high cadence either!) Training proficiency will still improve efficiency, but not vice versa. A powerlifter will match a bodybuilder for reps on the main lifts, but a body builder won't match the powerlifter (given that they are twin brothers with different sports). There was a video of a PL'r, OL'r, and BB'r squatting bodyweight for reps, the bodybuilder lost by a big margin. Although the PL'r and OL'r train for proficency, they still beat the body builder who trains for efficiency. The reason is to do with 'Rate Coding'. Too much to go into in a post, but google should come up with the Neural science behind it!

MrSmall		...	24-04-2014 @ 20:58
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	I know what you mean. Ivan Abadjiev, very famous weightlifting coach, went into this thinking. If you want to be wired to do very good 1 rep maxes, you musn't do 2 and 3 and 4 and 5 rep maxes and expect your body to be as good at 1 rep maxes. It changes things on a very neural level (no idea about that kind of thing). I do know what you mean, I am quite "lazy" like that (in that I find a way to expend the least amount of energy for a lift) and recently have been pushing myself out of it with good results.

JohnGym		...	24-04-2014 @ 21:03
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	How much rest do you have between sets Aaron? Also, if I was going to add the Deadlift 80% day into my schedule! where would it fit?

AMH_Power		...	24-04-2014 @ 21:09
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	fk it, I'll elaborate on rate coding slightly.... the signals that tell the muscle to contract aren't one long burst, they are spikes of signals... "contract contract contract"... Anyway, the peak output is directly correlated to the average of the amplitude of these signals. So, lets give them an absolute theoretical amplitude of 1 millivolt (1mV). (the higher the amplitude, the more fibres will contract).... Lets say each signal pulse lasts for 1 millisecond (1mS) and then stops firing for 1mS, that means that the on/off cycle is 2mS in total. The average used is RMS (or x0.707) for quick approximation of the average.... so (1mS x 0.707) divided by 2 = 0.354 Phase-Of-Fire. So what the fk does this mean??? Well simply practicing the lift, will increase the spike frequency (how often the 'on' triggers)... which in turn will improve the POF. Second, when lifting @ about 80% of your max, you actually start to increase the amplitude of the spike... increasing how much muscle can contract, which will too increase the POF. Hence 'session 2' on my routine, and why specificity rules everything. This is why I would never recommend WSBB to anyone ever (uh oh, I said it). Anyway, someone who squats often, heavy and commits to the lift will have a much higher POF/code rate than someone who lifts it conservatively... No different to a sprinter or a jogger, and if I were to receive a kick in the nuts from one... i would definitely prefer the jogger.

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