How do you Train?

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

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.

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.

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

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....

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

AMH_Power said:
Your comments are humbling mate, really appreciate it!

AdamT said:
You're welcome mate
I have been loving training these last few months since we last spoke

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

93hopkinsonr said:
Spoke with Aaron some years ago about programming and still follow his template with slight modifications. Wealth of knowledge