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How do you Train?

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bezaIcon...29-03-2014 @ 20:30 
I hit a pb today with a chest infection
Member 3283, 1921 posts
I haven't really got a clue what I'm doing, just lifting heavy (to me) weights, regularly
AMH_PowerIcon...29-03-2014 @ 21:16 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Sparrow said:
How do you progress your deadlift, or do you just do 80% 6x2 once a week?


That^^

But by the end of the 4th week, it will be much faster and an easier lift....
So I just increment 2.5kg on the next cycle. When I deadlift heavier I didn't gain, and when I did more volume it just messed me up, which stopped me gaining.

However, if you are lucky enough to be able to cope with alot of deadlifting, you could do 4 weeks of the 8x2, then 4 weeks following the prilepins day...

Or, if your turbo hardcore and really can hack it, you could train 6x a week and have a 3rd prilepin day for deads....

ps. You can do prilepin day and target day of bench/squat and vice versa, so you can condense it into a 3x a week program, even though its 5 sessions. Either works well, but training gives a transient spike in testosterone...so a shorter session more often can yield better results (speaking from a drug free perspective).
AMH_PowerIcon...29-03-2014 @ 21:17 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
JohnGym said:
Have you got a spreadsheet for this mate? I remember you posting a really good spreadsheet a while ago.


Of course mate, I'll get it typed up and posted soon...
JohnGymIcon...29-03-2014 @ 21:19 
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Hamstrings feel activated.
Member 1107, 6983 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
AMH_Power said:
Of course mate, I'll get it typed up and posted soon...


Top man.

Also, you should post more. The stuff you post seems extremely clued up and useful! Happy
AMH_PowerIcon...29-03-2014 @ 21:59 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Post Edited: 29.03.2014 @ 22:00 PM by AMH_Power
JohnGym said:
Top man.
Also, you should post more. The stuff you post seems extremely clued up and useful! Happy


Cheers, I'll try get on more!

Here you go mate:

http://www.angelware.co.uk/arp.xls

You can merge bench/squat days to condense the routine down (especially if you want to deadlift 2x a week in the same pattern (just look at the formula to add another column for a 2nd deadlift day).

Cheers
macrothIcon...29-03-2014 @ 23:42 
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no longer the Swiss Deadlift record holder
Member 3517, 2916 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
I'm currently training for strongman, although I feel like a fraud every time I have to lift something overhead.

Wendler 5/3/1 for Press-DL-BP-Squat, but 1 lift/session, 3 sessions a week, so each week is a different mix of lifts and intensities (eg Squat 5+, Press 3+, DL 3+ one week, then BP 3+, Squat 3+, Press 1+ the following week). Some accessory lifts, depending on what I can fit into a one hour workout including warm-up etc. No deload week. I try to fit in an events session on the weekends, so a total of 4 sessions/week.

Seems to be working at the moment but I'm only still catching up to last year's form, the question is whether this setup can get me some PB's. I'm rebuilding my squat from low bar to high bar, so that's lagging behind a bit. That excuse will wear out soon, however.

Sometimes I think about turning to someone like Tom or VG for some programming, but is it worth it for either party if I can only train 3-4 hours a week?
fatter_tomorrowIcon...30-03-2014 @ 00:00 
thinner after lockdown
Member 594, 3994 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Best thing I've done is getting good coaches to do my programme. VG did my build up for mancs 2012 and currently hixxy is doing my plan and in 12 Weeks I feel twice as strong! Will defiently carry on with his next year.
JamesHIcon...30-03-2014 @ 00:01 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
Currently...as often as I can get out into the garden and do so. Looking back that means 3-4 days a week on average.

Always squat - increasingly paused to make it more challenging but less taxing on the joints - usually some form of overhead and a light dead variation if there is time/it's convenient. Assistance is minimal because I'm lazy.

Most lifts are performed wearing wellies and a hat.

I should also note that squats are all below 80% because I haven't bought enough weight yet.

No idea if it's 'working' but I'm enjoying lifting again and don't seem to be going backwards.
JonA81Icon...30-03-2014 @ 00:15 
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Member 2216, 2243 posts
Serial program hopper these days. Used to train squats 1 day a week with a very experienced GBPF masters3 lifter/coach but since moving jobs havent been able to and things havent been the same since. Training usually followed a 6 week buildup along the lines of:-
week1 3x5
week2 5x5 (same weight)
week3 5x5 +5-10kg
week4 top set of 5 or 3
week5 top set of 3 +5-10kg, maybe a double or a single afterwards
week6 up to a top single

fair bit of volume on warmups, 2-3x10 before dropping to 5s with a cooldown set of 10 to finish at around body weight although this would progress slowly to build work capacity. This could all alter though, a set of 5 could turn into 6 and if you could do 6 you should be able to do 10....

Without the group training environment, that sort of volume is a bit tough to motivate yourself for so these days I tend to do the minimum to get up to worksets and my lifting has probably suffered for it.
walkerIcon...30-03-2014 @ 00:59 
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Does not need Advice, knows everything.
Member 3505, 3509 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
AMH_Power said:
Cheers, I'll try get on more!
Here you go mate:
http://www.angelware.co.uk/arp.xls
You can merge bench/squat days to condense the routine down (especially if you want to deadlift 2x a week in the same pattern (just look at the formula to add another column for a 2nd deadlift day).
Cheers


Have you changed the way you train? This is different to what you posted last time, and a different spreadsheet isn't it?

I like the look of it though.. Similar principles to Sheiko. I would need to work it into 4 days also, probably having a 2nd deadlift session on it's own on the 4th day.
DeanW92Icon...30-03-2014 @ 10:19 
Member 4496, 1443 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
Post Edited: 30.03.2014 @ 10:19 AM by DeanW92
JonA81 said:Serial program hopper these days


im also an offender of this and trying to get it under control.

currently training every other day with a bro split, chest and tris, back (deadlift day), shoulders and then a leg day (squatting and accessories).

in terms of reps and goals, not really been planning what to do, jst been alternating between high and low reps. iv been enjoying myself and training has been going well, managed to get bodyweight down 5kg and strength hasnt gone down at all yet.

mainly swapped back squats out for fronties and sessions are shorter at the moment despite getting more done, recovery seems to be better despite in a calorie deficit.
EDCLARKEIcon...30-03-2014 @ 11:51 
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Sugdens fattest spastic.
Member 85, 10412 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
JamesH said:

Most lifts are performed wearing wellies and a hat.



the joys of garden training , that really made me chuckleHappy
AMH_PowerIcon...30-03-2014 @ 12:26 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
Post Edited: 30.03.2014 @ 12:27 PM by AMH_Power
walker said:
Have you changed the way you train? This is different to what you posted last time, and a different spreadsheet isn't it?
I like the look of it though.. Similar principles to Sheiko. I would need to work it into 4 days also, probably having a 2nd deadlift session on it's own on the 4th day.


I follow a routine for around 6-12 months then see how to refine it, and this one no doubt will have slight changes in time to come! However, there used to be drastic changes, and now it really is fine tuning... probably a bigger difference in the individual doing it than the method now, so use it as a baseline....everyone is unique....

Hope training is going well mate
KillelayIcon...30-03-2014 @ 12:38 
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Member 5031, 1417 posts
SQ 230, BP 140, DL 275
645.0 kgs @ 95kgs UnEq
See journal...
Tried a lot of methods, especially with initially starting training for hypertrophy and all that.
Training on a 5 x 5 kinda base at the minute finding it the best i've ever done. The last 2 sets i inc the weight by 2.5kg, which becomes the starting weight following session. I am also trying to get a variant of each lift in twice minimum a week, so front squats on session, back another, two different variants of deadlifts, Push/strict press, close grip/floor/bench press etc, you get the picture. Works well for me, with events training on saturdays
walkerIcon...30-03-2014 @ 21:13 
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Does not need Advice, knows everything.
Member 3505, 3509 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
AMH_Power said:
I follow a routine for around 6-12 months then see how to refine it, and this one no doubt will have slight changes in time to come! However, there used to be drastic changes, and now it really is fine tuning... probably a bigger difference in the individual doing it than the method now, so use it as a baseline....everyone is unique....
Hope training is going well mate


Cool. Did you work upto daily maxes before?

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