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dannyboy73Icon...29-03-2014 @ 17:04 
Mask it or Casket !!
Member 4600, 7659 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
5-3-1 for my Deads and Squats...Also add some speed work in there.
Lots of assistance volume thereafter.
5-3-1 For clean and press and strict ptess has given me some gr8 results this year.
Not much event training because of injury, however do a lot of conditioning on the prowler.
Training now on strict advise from a very experinced PT specialising in strength.


Im also a 3 days a week manHappy
PaulSavageIcon...29-03-2014 @ 17:05 
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Has little understanding of the sport
Member 2775, 6898 posts
LessThanLuke said:I have the same goal as Ben, make it to WSM. Mine is far less likely though...

I train for strongman, currently I just do whatever Vanilla Gorilla tells me Grin

Basically 4 gym sessions a week and 1 events session, all full body.

Why is it less likely? Your deadlifting near 800lbs and are tiny compared to wsm guys. Pretty much all you need to do is gain 100lbs. Yes not easy but entirely possible.
LessThanLukeIcon...29-03-2014 @ 17:06 
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his poor male ego must be crushed
Member 883, 6173 posts
SQ 290, BP 180, DL 410
880.0 kgs @ 105kgs UnEq
PaulSavage said:
Why is it less likely? Your deadlifting near 800lbs and are tiny compared to wsm guys. Pretty much all you need to do is gain 100lbs. Yes not easy but entirely possible.


That is essentially my plan.
adillon10Icon...29-03-2014 @ 17:07 
Member 3863, 1275 posts
SQ 155, BP 110, DL 182
447.0 kgs @ 75kgs UnEq
I used to want to be Jay Cutler, but then my rugby stsrted to hecome serious and obviously there was no functional cross-over from the type of training I was doing. I then got an internship as an S&C coach and started to learn things and I trained with people with a lot more clued than I was/am now so switched to strength/power training.

Then someone taught me the first pull of a clean and from that day I was hooked on weightlifting and have since dedicated all of my time to becoming a good weightlifter and jacked in the rugby.

Although I hate programming for myself.
dannyboy73Icon...29-03-2014 @ 17:13 
Mask it or Casket !!
Member 4600, 7659 posts
SQ 240, BP 162.5, DL 255
657.5 kgs @ 90.5kgs UnEq
I started wanting to be Franco Columbu after watching pumping iron in 1985Happy
adillon10 said:I used to want to be Jay Cutler, but then my rugby stsrted to hecome serious and obviously there was no functional cross-over from the type of training I was doing. I then got an internship as an S&C coach and started to learn things and I trained with people with a lot more clued than I was/am now so switched to strength/power training.

Then someone taught me the first pull of a clean and from that day I was hooked on weightlifting and have since dedicated all of my time to becoming a good weightlifter and jacked in the rugby.

Although I hate programming for myself.


I salute you for making the transitionGrin
MCMIcon...29-03-2014 @ 17:16 
Member 2252, 256 posts
SQ 210, BP 140, DL 250
600.0 kgs @ 95kgs UnEq
I just enjoy lifting heavy stuff... generally train 4 days a week and focus on the big compounds with some accessory stuff thrown in so I look very sexy. And try to go easy on the booze of course...
adillon10Icon...29-03-2014 @ 17:26 
Member 3863, 1275 posts
SQ 155, BP 110, DL 182
447.0 kgs @ 75kgs UnEq
dannyboy73 said:I started wanting to be Franco Columbu after watching pumping iron in 1985Happy
I salute you for making the transitionGrin


I was late to stumble across this, but when I did I even changed the bar I did lat pull downs with to a neutral grip because I saw it on the film. It seemed legit at the time?
Tom_MartinIcon...29-03-2014 @ 17:31 
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No one believed him anyway.
Member 958, 11446 posts
SQ 410, BP 215, DL 425
1050.0 kgs @ 100kgs UnEq
6 days a week, 7/8 sessions currently.

Squat in all of them. A single over 92% in hopefully 6 of them. Various bits of rep work after the singles.

Deadlift - 3x a week heavy. Regular deadlift for one heavy set of 3-6 reps in one session, SLDL for one heavy set of 5 in another, SLDL from 13-16" bar heaight to work on lockout in an awful position in the other. One light speed/tech session.

Bench - 3x heavy if I can get away with it, have to settle for twice a lot of the time.

CURRENTLY!!!!
KevC86Icon...29-03-2014 @ 18:07 
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Naps, family time and good food.
Member 5141, 3299 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Train 4x a week.
3 of which currently include deadlift. (Session 1 at 50%, workout 2 at 66%, workout 3 goes to a max single at up to 100%+)
2 include either squats or front squats. (Reps anywhere between 1 - 5 depending on strength at the time)
And have dropped to only 1 pressing session a week, though don't see that staying true for very long.
Event work is spread throughout the week, usually 2 or 3 workouts a week will include an event as the first or final exercise.
ALWEBB72Icon...29-03-2014 @ 18:07 
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Is wasting away !!! will be down to 30 stone soon
Member 1649, 2160 posts
SQ 290, BP 235, DL 325
850.0 kgs @ 110kgs UnEq
press twice a week each session switch between strict and pp

squat twice a week inc fronts

dead twice a week inc 18" and doh and off the floor.
minibig1Icon...29-03-2014 @ 18:15 
Novice level log, open level deadlift
Member 857, 2699 posts
SQ 260, BP 170, DL 360
790.0 kgs @ 102kgs UnEq
Post Edited: 29.03.2014 @ 18:15 PM by minibig1
Bro split without the split
jones105Icon...29-03-2014 @ 18:20 
most definatley not an idiot
Member 2731, 2968 posts
SQ 260, BP 170, DL 300
730.0 kgs @ 92kgs UnEq
Follow wendler as a templare for 3 main lifts.deads,Squats,log atm...add in comp specific then and train over 3days,but have included a 4th day on this cycle and will continue for the next.

Mon- deadlifts,arm over arm,medleys,fitness
Wed-log,db,and yoke press,abbs,core,cardio
Fri- fronties,yoke,sled drags,conditioning
Saturday-bench and tris...

Used to do static through the week and events on a sunday but used to take up so much of my spare time traveling,long sessions. moved gyms xmas time and they got everything there and is only 15mins from my house...
Incorperated events with static lifts and Its wrking well tbh..got more time with my family as well..after next 2 comps i will go back to Mon/wed/fri so i got weekends Free again
AMH_PowerIcon...29-03-2014 @ 18:56 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Train 5x a week (currently):

Session1: all weeks 6x2@80% (of target 1RM) Squat
Session2: all weeks 6x2@80% (of target 1RM) Bench
Session3: all weeks 6x2@80% (of target 1RM) Deadlift

Session4: Week1 6x4@70% (of current 1RM) Bench
Week2 6x3@80% (of current 1RM) Bench
Week3 5x2@90% (of current 1RM) Bench
Week4 (1x Target Goal) Bench

Session5: Week1 6x4@70% (of current 1RM) Squat
Week2 6x3@80% (of current 1RM) Squat
Week3 5x2@90% (of current 1RM) Squat
Week4 (1x Target Goal) Squat

In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps.
They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown).

sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg.

Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges).

With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy).
JohnGymIcon...29-03-2014 @ 19:41 
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Hamstrings feel activated.
Member 1107, 6982 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
AMH_Power said:Train 5x a week (currently):

Session1: all weeks 6x2@80% (of target 1RM) Squat
Session2: all weeks 6x2@80% (of target 1RM) Bench
Session3: all weeks 6x2@80% (of target 1RM) Deadlift

Session4: Week1 6x4@70% (of current 1RM) Bench
Week2 6x3@80% (of current 1RM) Bench
Week3 5x2@90% (of current 1RM) Bench
Week4 (1x Target Goal) Bench

Session5: Week1 6x4@70% (of current 1RM) Squat
Week2 6x3@80% (of current 1RM) Squat
Week3 5x2@90% (of current 1RM) Squat
Week4 (1x Target Goal) Squat

In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps.
They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown).

sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg.

Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges).

With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy).



Have you got a spreadsheet for this mate? I remember you posting a really good spreadsheet a while ago.
SparrowIcon...29-03-2014 @ 20:07 
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always lookIng for the extra UT2 work.
Member 9, 17738 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
AMH_Power said:Train 5x a week (currently):

Session1: all weeks 6x2@80% (of target 1RM) Squat
Session2: all weeks 6x2@80% (of target 1RM) Bench
Session3: all weeks 6x2@80% (of target 1RM) Deadlift

Session4: Week1 6x4@70% (of current 1RM) Bench
Week2 6x3@80% (of current 1RM) Bench
Week3 5x2@90% (of current 1RM) Bench
Week4 (1x Target Goal) Bench

Session5: Week1 6x4@70% (of current 1RM) Squat
Week2 6x3@80% (of current 1RM) Squat
Week3 5x2@90% (of current 1RM) Squat
Week4 (1x Target Goal) Squat

In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps.
They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown).

sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg.

Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges).

With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy).


How do you progress your deadlift, or do you just do 80% 6x2 once a week?

123456

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