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dr_hazbunIcon...01-04-2014 @ 18:32 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
JohnGym said:I don't deload. Life has a way of presenting enough deloads via illness, work or injury that I don't need to schedule any in.


Yes
dr_hazbunIcon...01-04-2014 @ 18:32 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Post Edited: 01.04.2014 @ 18:34 PM by dr_hazbun
JohnGym said:I don't deload. Life has a way of presenting enough deloads via illness, work or injury that I don't need to schedule any in.


Yes

Double dose.
JackRevansIcon...01-04-2014 @ 18:44 
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'There was also a sausage in my mouth.'
Member 2477, 16482 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
minibig, just because its planed doesn't mean one cant enjoy it
ThingIcon...01-04-2014 @ 18:56 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
I use the 5/3/1 and beyond method now
Day 1 - squats
Day 2 - CGBP
Day 3 - Deadlift
Day 4 - MP

I try and train Monday, Wednesday abd Friday
Try abd get one session on something strongman related at the weekend and I try and get some assistance stuff in during the week.
Need to get cardio in again.

This is a time relegated plan as I'm busy with work and then helping my wife with the baby when I get home so I have around an hour and a half to warm up stretch and get the 5/3/1 stuff done
SawyersIcon...01-04-2014 @ 19:00 
Member 2713, 1887 posts
SQ 242.5, BP 140, DL 285
667.5 kgs @ 84kgs UnEq
This is a great thread.

I try PB on main lifts on half of my sessions, the other half try get some volume in. Rep PB's generally, even if it's only 1kg. I'm training most days since I've got the luxury of no exams this year. Next year I'd like to try something like Shieko when I won't be training as often.
SparrowIcon...01-04-2014 @ 22:38 
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always lookIng for the extra UT2 work.
Member 9, 17760 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
AMH_Power said:
I'm glad you fancy giving it a go...
To answer your question, yes; with a bit(lots) of bro-science to back it up:
First, what people don't realize is muscles/myocytes contract as fast as they physically can, regardless of its type (I,IIA,IIB). However... people think a slow movement (like casually standing up out of a chair) is a slow contraction...
It's not, its just that very very few myocytes are contracting at that very instance in time.
So, why 80%???....
80% is just about the mark where you are contracting as many fibres as you physically can. Lifting heavier won't recruit more fibres, it will simply slow the lift down and put you under load for longer, making it easier to injure or overtrain (not homo tiredness, but accumulative micro damage to connective tissue).
However.... we need some sort of overreaching to induce new gains...
This is why we use 80% of our target and not our current, so that the first week will hit us into mild overreach, and by the 4th week, it won't contribute to overtraining as it isn't more than 80% of our 1rm, it should be bang on 80% of our new max.
Ideally we would do 6x2@80% all the time, but efficiency would increase. We do NOT want to be efficient, as it is mutually exclusive to proficiency. I want to be able to produce as much kinetic energy at any instance in time... not do the same squat with less energy for more reps. To stop this happening, we wave the reps/sets/weight with the prelepins day, and it cycles from week 1 (sarcoplasmic/volume) work to week 4 (myofibril/intensity) type work, using values from 100's of studies by A.S Prilepin on drug-free/non-drug free, trained/untrained individuals. The ranges were optimal for all, it was the frequency that could be adjusted for non-drug free and advanced lifters.
Failing that, if my England isn't the best...just give the routine a go, leap of faith and all....


I'm going to give it a go, for one lift initially and see how it goes.

I maxed my strict press tonight - 105 was a max grinder, so should I use that or would you recommend knocking a bit off, say 100kg and starting from there? I don't feel confident of adding 2.5kg per month to that right on the limit max.
stewartflett13Icon...02-04-2014 @ 12:23 
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Member 3807, 302 posts
SQ 320, BP 160, DL 320
800.0 kgs @ 145kgs UnEq
At the minute I'm doing Monday, wedensday, Friday as my strongman related training each session about 3-4 hours long then Tuesday and Thursday are cardio days that are 1 hour long then on a Sunday just some really light squats and deads and stretching to loosen myself off. Reps are 10,8,6,4,2 then a drop set.
mattrIcon...02-04-2014 @ 12:57 
Member 2355, 16 posts
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


Nice posts and thanks.

Sorry if this has been asked before, but what happens after the 4 week cycle in the spreadsheet? Do you just start week 1 again off of your new current and target max? Or do you deload for a week before starting again? Or something else?

Cheers
IainKendrickIcon...02-04-2014 @ 13:07 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Post Edited: 02.04.2014 @ 13:08 PM by IainKendrick
Some good stuff posted.

Have used plans similar to AMH before and this has formed the backbone to most of my training over last 2 years.

I have recently done phases of the training based on the RPE system of autoregging. I now use both work pre perscribed systems and auto reg ones as I feel the need.

I train each powerlifting lift x3 a week across 4 sessions atm. Id def do more if life allowed.
IrishMarcIcon...02-04-2014 @ 13:42 
no really Irish
Member 1196, 5852 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
I've done loads of stuff and have gotten stronger doing loads of stuff, I like the idea of AMH's programme so gonna steal it and modify it slightly

Hre it is for anyone interested

% of target weight (set at 10kg heavier than I think I can max atm)

Week one and two

Workout 1

Squat - 6x2 @ 80%

Workout 2

Press 6x2 @ 80%
Chin up 6x2 @ 80%

Workout 3

Squat - 6x2 @ 80%

Workout 4

Press 6x2 @ 80%
Chin up 6x2 @ 80%

Work out 5

Squat - 3x2 @ 80%
Deadlift - 3x2 @ 80%

Weeks three and four

Workout 1

Squat - 6x2 @ 80%

Workout 2

Press 6x3@ 80%
Chin up 6x3@ 80%

Workout 3

Squat - 6x3 @80%

Workout 4

Press 6x3 @ 80%
Chin up 6x3 @ 80%

Work out 5

Squat - 3x3@ 80%
Deadlift - 6x3 @ 80%
bigbadbishIcon...02-04-2014 @ 14:05 
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A World class farmer
Member 576, 3429 posts
SQ 350, BP 200, DL 400
950.0 kgs @ 136kgs UnEq
I have previously used 5/3/1 this year and while it did a job while work was busy and training was limited, I feel I prefer more linear progression-type programmes.

I do 12 weeks prep for a comp/comps with 3 blocks (classic accumulation, intensification & realisation for use of better words). 4 weeks at 5s, 4 weeks at 3s and 4 weeks at 2s. Final top set is always a max rep set and the number of reps I get on this set dictates the load I lift the following week.

Since training this way I found the weights never get away from me if I have a bad week and miss targets. If I have a good session, the weight goes up the following week and if I have a bad session the weight stays the same or even goes down a bit.

It has worked very well as peaking programme for me and other people I have used it with.
hixxy1985Icon...02-04-2014 @ 14:26 
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www.grahamhicks.co.uk
Member 994, 9592 posts
SQ 330, BP 250, DL 405
985.0 kgs @ 135kgs UnEq
i just train events. Simple Grin
DrDIcon...02-04-2014 @ 16:25 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
I like to use a decent amount of volume, previously tried a bit of simple 5x5, 531 and basic pyramid sets each session, but found that higher volume works well and importantly, i really enjoy training that way.

Currently just finished a Sheiko base cycle that I very slightly tweaked, run for 2x 4 weeks blocks back to back and found it really enjoyable and noted pretty good increases in strength, however all the volume work below 85% almost exclusively, meant that handling the heavy weights seemed very aliens, so have just finished a slightly shortened Russian power / peaking program (typical 6x3, 6x4, 6x5, 6x6, 5x5, 4x4, 3x3 pattern) and it seems to have gone quite well.

My next plan is a sheiko based cycle - Smolov Jr for bench hybrid I have put together, again to be followed by some sort of peaking cycle.

I like this alternating approach as both have their own challenges, and it's nice to vary the intensity for the main lifts, and to modulate the volume for the asccessory stuff.

I do like my volume work and when I tried 5/3/1 last year, I couldn't leave a session after that as main work, so woud do a range of heavy triples, doubles etc. I feel I have progressed faster with volume work, but crucially, I've how I enjoy training and then throwing some very intense rep PB focussed session after is a nice pay-back and change of pace.

I ramble. Sheiko and Sheiko-style training is great (for me).

Grin Grin
VanillaGorillaIcon...02-04-2014 @ 17:49 
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the UK's leading expert in bio mechanics
Member 1973, 7385 posts
I don't Happy

Well, I did some curls earlier. Even rolled my sleeves up a bit. True story.
AMH_PowerIcon...03-04-2014 @ 12:50 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
IrishMarc said:I've done loads of stuff and have gotten stronger doing loads of stuff, I like the idea of AMH's programme so gonna steal it and modify it slightly

Hre it is for anyone interested

% of target weight (set at 10kg heavier than I think I can max atm)

Week one and two

Workout 1

Squat - 6x2 @ 80%

Workout 2

Press 6x2 @ 80%
Chin up 6x2 @ 80%

Workout 3

Squat - 6x2 @ 80%

Workout 4

Press 6x2 @ 80%
Chin up 6x2 @ 80%

Work out 5

Squat - 3x2 @ 80%
Deadlift - 3x2 @ 80%

Weeks three and four

Workout 1

Squat - 6x2 @ 80%

Workout 2

Press 6x3@ 80%
Chin up 6x3@ 80%

Workout 3

Squat - 6x3 @80%

Workout 4

Press 6x3 @ 80%
Chin up 6x3 @ 80%

Work out 5

Squat - 3x3@ 80%
Deadlift - 6x3 @ 80%


Might have a bash at this on my next wave, cheers

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