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dannyboy73 | ... | 29-03-2014 @ 17:04 | |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | 5-3-1 for my Deads and Squats...Also add some speed work in there. Lots of assistance volume thereafter. 5-3-1 For clean and press and strict ptess has given me some gr8 results this year. Not much event training because of injury, however do a lot of conditioning on the prowler. Training now on strict advise from a very experinced PT specialising in strength. Im also a 3 days a week man | ||
PaulSavage | ... | 29-03-2014 @ 17:05 | |
Member 2775, 6927 posts | LessThanLuke said:I have the same goal as Ben, make it to WSM. Mine is far less likely though... I train for strongman, currently I just do whatever Vanilla Gorilla tells me Basically 4 gym sessions a week and 1 events session, all full body. Why is it less likely? Your deadlifting near 800lbs and are tiny compared to wsm guys. Pretty much all you need to do is gain 100lbs. Yes not easy but entirely possible. | ||
LessThanLuke | ... | 29-03-2014 @ 17:06 | |
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | PaulSavage said: Why is it less likely? Your deadlifting near 800lbs and are tiny compared to wsm guys. Pretty much all you need to do is gain 100lbs. Yes not easy but entirely possible. That is essentially my plan. | ||
adillon10 | ... | 29-03-2014 @ 17:07 | |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | I used to want to be Jay Cutler, but then my rugby stsrted to hecome serious and obviously there was no functional cross-over from the type of training I was doing. I then got an internship as an S&C coach and started to learn things and I trained with people with a lot more clued than I was/am now so switched to strength/power training. Then someone taught me the first pull of a clean and from that day I was hooked on weightlifting and have since dedicated all of my time to becoming a good weightlifter and jacked in the rugby. Although I hate programming for myself. | ||
dannyboy73 | ... | 29-03-2014 @ 17:13 | |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | I started wanting to be Franco Columbu after watching pumping iron in 1985 adillon10 said:I used to want to be Jay Cutler, but then my rugby stsrted to hecome serious and obviously there was no functional cross-over from the type of training I was doing. I then got an internship as an S&C coach and started to learn things and I trained with people with a lot more clued than I was/am now so switched to strength/power training. Then someone taught me the first pull of a clean and from that day I was hooked on weightlifting and have since dedicated all of my time to becoming a good weightlifter and jacked in the rugby. Although I hate programming for myself. I salute you for making the transition | ||
MCM | ... | 29-03-2014 @ 17:16 | |
Member 2252, 256 posts SQ 210, BP 140, DL 250600.0 kgs @ 95kgs UnEq | I just enjoy lifting heavy stuff... generally train 4 days a week and focus on the big compounds with some accessory stuff thrown in so I look very sexy. And try to go easy on the booze of course... | ||
adillon10 | ... | 29-03-2014 @ 17:26 | |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 kgs @ 75kgs UnEq | dannyboy73 said:I started wanting to be Franco Columbu after watching pumping iron in 1985 I salute you for making the transition I was late to stumble across this, but when I did I even changed the bar I did lat pull downs with to a neutral grip because I saw it on the film. It seemed legit at the time? | ||
Tom_Martin | ... | 29-03-2014 @ 17:31 | |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | 6 days a week, 7/8 sessions currently. Squat in all of them. A single over 92% in hopefully 6 of them. Various bits of rep work after the singles. Deadlift - 3x a week heavy. Regular deadlift for one heavy set of 3-6 reps in one session, SLDL for one heavy set of 5 in another, SLDL from 13-16" bar heaight to work on lockout in an awful position in the other. One light speed/tech session. Bench - 3x heavy if I can get away with it, have to settle for twice a lot of the time. CURRENTLY!!!! | ||
KevC86 | ... | 29-03-2014 @ 18:07 | |
Member 5141, 4186 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Train 4x a week. 3 of which currently include deadlift. (Session 1 at 50%, workout 2 at 66%, workout 3 goes to a max single at up to 100%+) 2 include either squats or front squats. (Reps anywhere between 1 - 5 depending on strength at the time) And have dropped to only 1 pressing session a week, though don't see that staying true for very long. Event work is spread throughout the week, usually 2 or 3 workouts a week will include an event as the first or final exercise. | ||
ALWEBB72 | ... | 29-03-2014 @ 18:07 | |
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | press twice a week each session switch between strict and pp squat twice a week inc fronts dead twice a week inc 18" and doh and off the floor. | ||
minibig1 | ... | 29-03-2014 @ 18:15 | |
Novice level log, open level deadlift Member 857, 2699 posts SQ 260, BP 170, DL 360790.0 kgs @ 102kgs UnEq | Post Edited: 29.03.2014 @ 18:15 PM by minibig1 Bro split without the split | ||
jones105 | ... | 29-03-2014 @ 18:20 | |
most definatley not an idiot Member 2731, 3574 posts SQ 260, BP 170, DL 300730.0 kgs @ 87kgs Eq | Follow wendler as a templare for 3 main lifts.deads,Squats,log atm...add in comp specific then and train over 3days,but have included a 4th day on this cycle and will continue for the next. Mon- deadlifts,arm over arm,medleys,fitness Wed-log,db,and yoke press,abbs,core,cardio Fri- fronties,yoke,sled drags,conditioning Saturday-bench and tris... Used to do static through the week and events on a sunday but used to take up so much of my spare time traveling,long sessions. moved gyms xmas time and they got everything there and is only 15mins from my house... Incorperated events with static lifts and Its wrking well tbh..got more time with my family as well..after next 2 comps i will go back to Mon/wed/fri so i got weekends Free again | ||
AMH_Power | ... | 29-03-2014 @ 18:56 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Train 5x a week (currently): Session1: all weeks 6x2@80% (of target 1RM) Squat Session2: all weeks 6x2@80% (of target 1RM) Bench Session3: all weeks 6x2@80% (of target 1RM) Deadlift Session4: Week1 6x4@70% (of current 1RM) Bench Week2 6x3@80% (of current 1RM) Bench Week3 5x2@90% (of current 1RM) Bench Week4 (1x Target Goal) Bench Session5: Week1 6x4@70% (of current 1RM) Squat Week2 6x3@80% (of current 1RM) Squat Week3 5x2@90% (of current 1RM) Squat Week4 (1x Target Goal) Squat In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps. They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown). sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg. Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges). With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy). | ||
JohnGym | ... | 29-03-2014 @ 19:41 | |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | AMH_Power said:Train 5x a week (currently): Session1: all weeks 6x2@80% (of target 1RM) Squat Session2: all weeks 6x2@80% (of target 1RM) Bench Session3: all weeks 6x2@80% (of target 1RM) Deadlift Session4: Week1 6x4@70% (of current 1RM) Bench Week2 6x3@80% (of current 1RM) Bench Week3 5x2@90% (of current 1RM) Bench Week4 (1x Target Goal) Bench Session5: Week1 6x4@70% (of current 1RM) Squat Week2 6x3@80% (of current 1RM) Squat Week3 5x2@90% (of current 1RM) Squat Week4 (1x Target Goal) Squat In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps. They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown). sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg. Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges). With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy). Have you got a spreadsheet for this mate? I remember you posting a really good spreadsheet a while ago. | ||
Sparrow | ... | 29-03-2014 @ 20:07 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | AMH_Power said:Train 5x a week (currently): Session1: all weeks 6x2@80% (of target 1RM) Squat Session2: all weeks 6x2@80% (of target 1RM) Bench Session3: all weeks 6x2@80% (of target 1RM) Deadlift Session4: Week1 6x4@70% (of current 1RM) Bench Week2 6x3@80% (of current 1RM) Bench Week3 5x2@90% (of current 1RM) Bench Week4 (1x Target Goal) Bench Session5: Week1 6x4@70% (of current 1RM) Squat Week2 6x3@80% (of current 1RM) Squat Week3 5x2@90% (of current 1RM) Squat Week4 (1x Target Goal) Squat In summary, sessions 1,2, and 3 stay the same for the full month, and will seem pretty heavy at the start, by week four they will be pretty fast easy(ier) reps. They are designed at 80% as this is where you are recruiting all fibres (at full throttle, you won't recruit more, you'll just spend longer under load and overtrain or have form breakdown). sessions 4 and 5 are periodized using the heavier percentages of prilepins studies but with the lower rep ranges to keep tonnage under check. I always make the target goal the smallest increment, ie 2.5 Kg. Done this since Xmas and setting pb's after hitting plateau's. I don't do any accessory work, only some prehab (external rotator cuff work and some glute bridges). With the deloads it works out 15-20Kg gains per lift per year. Slow and steady (I was stuck doing peaking cycles where I was finding it harder to beat my previous lifts every 12 weeks, I found myself having to really push to beat my last peak, but with this I've beat all my lifts pretty easy). How do you progress your deadlift, or do you just do 80% 6x2 once a week? | ||