Ultra high frequency training?
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| big_mike |  | Ultra high frequency training? | 27-05-2013 @ 11:33 |
Member 2723, 243 posts SQ 290, BP 200, DL 320810.0 kgs @ 120kgs UnEq | Post Edited: 15.06.2014 @ 11:29 AM by big_mike Ive been training alot recently. Sometimes seven days a week but mostly six, mainly because I currently cant go out drinking, just have a few at home every now and again. All of my lifts have gone up and I actually look leaner while staying the same weight.I was having a look on the net for high frequency routines and came across the usual stuff like Sheiko etc. but then I found an example of Brian Siders training log from 2005 and was thinking of giving something like this a go. Example: Sunday, July 31 2005 Core exercises- 1/ bp (comp grip)- 315x5x2, 365x5, 405x5, 455x5, 495x5, 530x5x5 2/ 3 board bp- 565x6x4 3/ doubled mini bp (med grip)- 315x6, 365x6x3 4/ standing shoulder press (strict, no leg movement)- 225x6, 315x6x2 5/ Cambered bar bp (4 inch increase ROM) with green bands choked- 315x6, 355x6x4 Assistance exercises- 1/ barbell triceps ext-225x10x3 2/ chain suspended push ups- 4 sets of 10 3/ light band triceps ext- 4 sets of 25 4/ mini band side raises- 3 sets of 20 5/ 3 way shoulder raises- 25s with 20 reps to front, 20 to side, and 20 to rear (60 reps total) 6/ green band standing abs- 1 set of 100 Monday Aug 1, 2005 Core exercises-no belt or equipment 1/ box squats (wider than normal stance) with strong bands choked- 425x5x8 2/ box squats with strong bands (normal stance)- 425x10 3/ Good mornings- 355x6x6 with 60 sec in between sets 4/ conv dl standing on 2 inch blocks- 405x5x2, 495x3, 585x2, 675x1, 735x1 (PR), 770 missed at lockout 5/ sumo dl with doubled minis standing on 2 inch platform- 455x6x4 Assistance exercises 1/ seated close grip face pulls- 245x6x3 2/ seated wide grip face pulls- ... 3/ lat pulls- ... 4/ lat pulls with upside down lat bar- ... 5/ wide grip palms facing lat pulls- ... 6/ fat bar lat pulls- ... 7/ chain suspended bodyweight rows- 3 sets of 6 8/ ivanko gripper- 3 sets of 25 Tuesday Aug 2, 2005 Core exercises- 1/ close grip bp- 315x5x2, 365x5, 405x5, 455x5, 500x3x8 2/ 4 board cg- 500x8x3 3/ chain bp (med grip with 90 lbs of chain at the top- 315x6, 385x6x3 4/ close grip rep set- 405x10 5/ ascending boards (rested long enough for partner to change boards)- 335x5 (no board), 335x5 (1 board), 335x5 (2 boards), 335x5 (3 boards), 335x5 (4 boards). used a medium grip Assistance exercises- 1/ triceps ext with triceps strap- 140x12x4 2/ standing rope face pulls- 170x15x3 3/ light band (tied knot in the end of each band) triceps ext- 4 sets of 25 4/ mini band side raises- 3 sets of 24 (8 reps with thumbs up, 8 with thumbs out and 8 with thumbs down) 5/ leg raises- 3 sets of 20 It pretty much continues like this six or seven days a week. Ive edited out the warm up excercises as I wont be doing them and obviously I will have to adjust the weights used. What do you guys think? Anybody ever done anything like this? f**k u josh | ||
| leeboy | | ... | 27-05-2013 @ 11:49 |
 do i love snipers? hellyeah Member 2025, 883 posts | thats allot. how long does it take you to get through all that? | ||
| DeanW92 | | ... | 27-05-2013 @ 13:45 |
Member 4496, 1446 posts SQ 240, BP 200, DL 300740.0 kgs @ 112kgs UnEq | I would imagine that it would be extremely difficult to recover from this much, workouts would be very long as well as training everyday it seems a bit rediculous. No percentages are given but I imagine you would have to stay well away from your maxes/failure with all sets being pretty easy. | ||
| 1369phil | | ... | 27-05-2013 @ 17:47 |
 doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | I'm trying a bit of daily squatting/pressing at the moment | ||
| Rico | | ... | 27-05-2013 @ 17:59 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | I try to train every day during the week and squat everyday. Made good gains all across the board. | ||
| MrSmall | | ... | 27-05-2013 @ 18:06 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Post Edited: 27.05.2013 @ 18:09 PM by MrSmall For straight up strength training, its fabulous. Something like squatting every day is actually quite easy after the first couple of weeks, and you can regulate the weights used based on how it feels each day. Probably not the best idea to pre-plan weights and sets if you are training every day, morelike guidelines. And you can do variations of different exercises each day which will probably do you some good. | ||
| Tom_Martin | | ... | 27-05-2013 @ 18:08 |
 No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Start off so light that you can do all the work without too much trouble. Gradually improve conditioning by keeping it up. Gradually increase weight, further improving conditioning. End up so conditioned you can go heavy all the time. Success. | ||
| minibig1 | | ... | 27-05-2013 @ 18:43 |
Novice level log, open level deadlift Member 857, 2699 posts SQ 260, BP 170, DL 360790.0 kgs @ 102kgs UnEq | Tom_Martin said:Start off so light that you can do all the work without too much trouble. Gradually improve conditioning by keeping it up. Gradually increase weight, further improving conditioning. End up so conditioned you can go heavy all the time. Success. Iv seen you mention this approach a few times before, how long would it take roughly to adapt? | ||
| terryhollands | | ... | 27-05-2013 @ 18:45 |
 9x WSM finalist! Member 662, 3372 posts | Tom_Martin said:Start off so light that you can do all the work without too much trouble. Gradually improve conditioning by keeping it up. Gradually increase weight, further improving conditioning. End up so conditioned you can go heavy all the time. Success. This is pretty much how I always structure my wsm prep. I get upto 9 sessions a week and its not a problem after about 4 weeks to train pretty heavy every session | ||
| big_mike | | ... | 27-05-2013 @ 19:30 |
Member 2723, 243 posts SQ 290, BP 200, DL 320810.0 kgs @ 120kgs UnEq | What the hell i'm gonna give it a whirl and see how I get on. I'll start off light as Tom and Terry recommend and gradually build up the weights/intensity and if I feel overtraining coming on I'll take a deload week whenever necessary or every four weeks'ish regardless. I'll be eating a s**t load aswell as getting plenty of rest so I'm hoping it will work out. | ||
| terryhollands | | ... | 27-05-2013 @ 20:54 |
9x WSM finalist! Member 662, 3372 posts | For me the key is never going to failure, just close to it | ||
| unit94 | | ... | 27-05-2013 @ 21:02 |
 what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | That is incredible volume in the one you posted up! | ||
| ChrisGlover | | ... | 27-05-2013 @ 22:14 |
 does 'bench only' comps ...LOL Member 1469, 377 posts | Alot of volume, make sure you adapt your nutrition and food requirements before and after the session to try and speed up recovery | ||