How do you Train?
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| dr_hazbun |  | ... | 01-04-2014 @ 18:32 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 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_hazbun | | ... | 01-04-2014 @ 18:32 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 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. | ||
| JackRevans | | ... | 01-04-2014 @ 18:44 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | minibig, just because its planed doesn't mean one cant enjoy it | ||
| Thing | | ... | 01-04-2014 @ 18:56 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 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 | ||
| Sawyers | | ... | 01-04-2014 @ 19:00 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 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. | ||
| Sparrow | | ... | 01-04-2014 @ 22:38 |
 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: 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. | ||
| stewartflett13 | | ... | 02-04-2014 @ 12:23 |
 Member 3807, 302 posts SQ 320, BP 160, DL 320800.0 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. | ||
| mattr | | ... | 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 | ||
| IainKendrick | | ... | 02-04-2014 @ 13:07 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 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. | ||
| IrishMarc | | ... | 02-04-2014 @ 13:42 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 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% | ||
| bigbadbish | | ... | 02-04-2014 @ 14:05 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 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. | ||
| hixxy1985 | | ... | 02-04-2014 @ 14:26 |
 www.grahamhicks.co.uk Member 994, 9594 posts SQ 330, BP 250, DL 405985.0 kgs @ 135kgs UnEq | i just train events. Simple  | ||
| DrD | | ... | 02-04-2014 @ 16:25 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 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). | ||
| VanillaGorilla | | ... | 02-04-2014 @ 17:49 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | I don't  Well, I did some curls earlier. Even rolled my sleeves up a bit. True story. | ||
| AMH_Power | | ... | 03-04-2014 @ 12:50 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs 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 | ||