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IrishMarcIcon...03-04-2014 @ 13:21 
no really Irish
Member 1196, 5852 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
AMH_Power said:
Might have a bash at this on my next wave, cheers


Nice one, I meant to make the deadlift session 6x2 on weeks one to two.
kyleIcon...03-04-2014 @ 14:01 
Member 5278, 95 posts
SQ 170, BP 132.5, DL 220
522.5 kgs @ 84kgs UnEq
I just lift heavy things and put them down
RusevIcon...06-04-2014 @ 21:08 
Can still nail the snatch
Member 168, 758 posts
SQ 205, BP 90, DL 202.5
497.5 kgs @ 74kgs UnEq
well at my age usually slowly and in pain
AaronJIcon...07-04-2014 @ 01:48 
Avatar
Intolerant of old shtick.
Member 5276, 431 posts
SQ 222, BP 145, DL 265
632.0 kgs @ 96kgs UnEq
This isn't how I train in general, but I used the routine I made up below to sort myself out with a 20kg Deadlift PR for my first competition. No idea if it works for other lifts, but it definitely worked for my Deadlift. Note that I wasn't doing any squatting at the time, and no Deadlift assistance. Just what I've written below, and bench. I was training for a GBPF push/pull. I weighed about 87kg at the time.

Ten singles on the minute, starting with 175kg, and adding 5kg a workout three times a week for three weeks (I waved the weights so I ended up doing 195 kg on the last workout, that was the heaviest I went), netted me a 20kg PR in 3 weeks. I went from pulling a max effort grinder with 195, to pulling 195 kg for 10 singles 3 weeks later. I then took a few days off and hit a smooth 215 kg in competition having never gone heavier than 195 kg.

In template form that would look something like:

Week 1: (start with roughly 80% of projected max):

175kg x 10 x 1 - session 1
180kg x 10 x 1 - session 2
185kg x 10 x 1 - session 3

Week 2: (start with session 2 from week 1)

180kg x 10 x 1 - session 1
185kg x 10 x 1 - session 2
190kg x 10 x 1 - session 3

Week 3: (start with session 2 from week 2)

185kg x 10 x 1 - session 1
190kg x 10 x 1 - session 2
195kg x 10 x 1 - session 3


YMMV.
AMH_PowerIcon...07-04-2014 @ 09:05 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
I like your idea but you could defo squeeze more from it. You are accumulating volume, which in turn builds work capacity, if you were to continue the pattern but start dropping sets off as weeks progress (weekly tonnage must start lowering) you'd hit a much bigger peak. Nice progression though, I always favour intensity over volume. Cheers for the share
MrSmallIcon...07-04-2014 @ 09:59 
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
AMH guy what you say is interesting as i have found roughly one hour sessions produce much better results to me than longer, even if i squeeze quite a lot into there, maybe 3-4 exercises with decent volume, enough for Prilepin standards. Ivan Abadjiev and Louie Simmons, although pretty much opposites in other areas, both have the 45 minute session thing as a central part of their training methods.

Plus the assistance thing i agree with especially as a drugfree lifter. You are just tiring yourself out with stuff that is usually not needed and just slows recovery. Prehab or rehab, cool. Assistance for the sake of it, no.
WiegieboardIcon...07-04-2014 @ 10:10 
Avatar
as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
AaronJ said:This isn't how I train in general, but I used the routine I made up below to sort myself out with a 20kg Deadlift PR for my first competition. No idea if it works for other lifts, but it definitely worked for my Deadlift. Note that I wasn't doing any squatting at the time, and no Deadlift assistance. Just what I've written below, and bench. I was training for a GBPF push/pull. I weighed about 87kg at the time.

Ten singles on the minute, starting with 175kg, and adding 5kg a workout three times a week for three weeks (I waved the weights so I ended up doing 195 kg on the last workout, that was the heaviest I went), netted me a 20kg PR in 3 weeks. I went from pulling a max effort grinder with 195, to pulling 195 kg for 10 singles 3 weeks later. I then took a few days off and hit a smooth 215 kg in competition having never gone heavier than 195 kg.

In template form that would look something like:

Week 1: (start with roughly 80% of projected max):

175kg x 10 x 1 - session 1
180kg x 10 x 1 - session 2
185kg x 10 x 1 - session 3

Week 2: (start with session 2 from week 1)

180kg x 10 x 1 - session 1
185kg x 10 x 1 - session 2
190kg x 10 x 1 - session 3

Week 3: (start with session 2 from week 2)

185kg x 10 x 1 - session 1
190kg x 10 x 1 - session 2
195kg x 10 x 1 - session 3


YMMV.

Very interesting method thanks for sharing.
AMH_PowerIcon...07-04-2014 @ 10:11 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
MrSmall said:AMH guy what you say is interesting as i have found roughly one hour sessions produce much better results to me than longer, even if i squeeze quite a lot into there, maybe 3-4 exercises with decent volume, enough for Prilepin standards. Ivan Abadjiev and Louie Simmons, although pretty much opposites in other areas, both have the 45 minute session thing as a central part of their training methods.

Plus the assistance thing i agree with especially as a drugfree lifter. You are just tiring yourself out with stuff that is usually not needed and just slows recovery. Prehab or rehab, cool. Assistance for the sake of it, no.


Absolutely agreed mate, accessory work makes me feel good but doesn't contribute to my lifts unless it's a variation of them... AND if it's a needed variation. ie, close grip bench for weak triceps (although I dont do these, just an example).
AaronJIcon...07-04-2014 @ 10:29 
Avatar
Intolerant of old shtick.
Member 5276, 431 posts
SQ 222, BP 145, DL 265
632.0 kgs @ 96kgs UnEq
AMH_Power said:I like your idea but you could defo squeeze more from it. You are accumulating volume, which in turn builds work capacity, if you were to continue the pattern but start dropping sets off as weeks progress (weekly tonnage must start lowering) you'd hit a much bigger peak. Nice progression though, I always favour intensity over volume. Cheers for the share


Agreed. I only started it 4 weeks before a meet, so I didn't have the luxury of playing around with it more.
AdamTIcon...01-11-2019 @ 14:15 
AKA Big Rory Gibberish
Member 4056, 5052 posts
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....


Have already been following his advice for recent bench/squat pbs, then I read this beauty of comment following another routine on the previous page!

Aaron you are THE professor and a credit to your sport lol
AMH_PowerIcon...01-11-2019 @ 18:12 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
AdamT said:
Have already been following his advice for recent bench/squat pbs, then I read this beauty of comment following another routine on the previous page!
Aaron you are THE professor and a credit to your sport lol


Your comments are humbling mate, really appreciate it!
AdamTIcon...01-11-2019 @ 19:59 
AKA Big Rory Gibberish
Member 4056, 5052 posts
AMH_Power said:
Your comments are humbling mate, really appreciate it!


You're welcome mate

I have been loving training these last few months since we last spoke
AMH_PowerIcon...02-11-2019 @ 10:13 
Member 4363, 1378 posts
SQ 290, BP 232.5, DL 305
827.5 kgs @ 101kgs UnEq
AdamT said:
You're welcome mate
I have been loving training these last few months since we last spoke


Awesome to hear mate!
93hopkinsonrIcon...06-11-2019 @ 09:53 
Avatar
Mr.Potato deadlift
Member 2675, 3925 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
AdamT said:
Have already been following his advice for recent bench/squat pbs, then I read this beauty of comment following another routine on the previous page!
Aaron you are THE professor and a credit to your sport lol


Spoke with Aaron some years ago about programming and still follow his template with slight modifications. Wealth of knowledge
AdamTIcon...06-11-2019 @ 12:06 
AKA Big Rory Gibberish
Member 4056, 5052 posts
93hopkinsonr said:
Spoke with Aaron some years ago about programming and still follow his template with slight modifications. Wealth of knowledge


He's a top bloke and he has shared a lot of good information on this site alone.

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