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AaronJ | Let the volume do the work | 16-03-2015 @ 23:24 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Post Edited: 16.03.2015 @ 23:29 PM by AaronJ Using AMH's weekly progression over several lifts. Will just be recording on a weekly basis. Week One Bench Press: 100kg x 60 reps Deadlift: 190kg x 60 reps Push Press: 90kg x 60 reps Dips: +20kg x 60 reps Pull Ups: BW x 60 reps Lots of doubles, triples and fives. About 70% of the bench reps were paused. Everything very easy, nothing above a 7RPE | ||
JohnGym | ... | 16-03-2015 @ 23:36 | |
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5625.0 kgs @ 93kgs UnEq | I'll be following this. Good luck! | ||
PhillippeHalter | ... | 17-03-2015 @ 10:06 | |
Are horror films healthy...? Member 5449, 2203 posts | Great This has got my attention! Pausing the bench will add another variable though... Will wait to see what AMH says on that... Good luck | ||
Rodger | ... | 17-03-2015 @ 13:10 | |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | This looks quite interesting | ||
AaronJ | ... | 17-03-2015 @ 20:08 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Just as a note, AMH only suggested I use his progression on bench. Personally I have no doubt it will work over several lifts, and past analysis on my deadlift shows that it actually thrives on this level of volume, however AMH hasn't recommended I use it on any lifts other than bench. | ||
AaronJ | ... | 25-03-2015 @ 23:24 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Week Two Bench Press: 105kg x 40 reps Deadlift: 200kg x 40 reps Push Press: 100kg x 48 reps (miscounted) Dips: +30kg x 40 reps Pull Ups: +5kg x 40 reps Lots of triples, doubles and singles. About 90% of the bench reps were paused. Most easy, nothing above an 8/9RPE | ||
rich_86 | ... | 25-03-2015 @ 23:51 | |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Good work. I'm doing the same thing with bench and squats after reading AMH's contribution to your thread #imasheeptoo My lifts are similar to yours, be interesting to see what week 6 brings. | ||
StrengthStudent | ... | 26-03-2015 @ 10:16 | |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 26.03.2015 @ 10:17 AM by StrengthStudent Interesting, may try this style of training at some point if it works well for you. No squats? | ||
AaronJ | ... | 26-03-2015 @ 21:18 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Post Edited: 26.03.2015 @ 21:23 PM by AaronJ Strengthstudent, my aim last year was to squat 200kg, I finished off the year with a 205kg high bar squat, and very painful quads and knees. I think I had quad tendonitis in my right knee. My squat aim this year is to hit 220kg, but I think with six months work at the end of the year I can achieve this. To that end I'm not going to squat for the first few months of year, to give my quads a rest. This seems to be going well - at the end of last year I needed SBDs with a set of triple ply sleeves on top to even hit depth on a bodyweight squat. The other day I hit an easy 170kg high bar squat with no knee sleeves, and no warm up at the end of a session. No pain either. | ||
AaronJ | ... | 02-04-2015 @ 23:16 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Week Three Bench Press: 110kg x 25 reps Deadlift: 210kg x 15 reps Push Press: 105kg x 20 reps Dips: +40kg x 17 reps Pull Ups: +10kg x 10 reps I cut a chunk out of my hand with a pair of scissors early in the week, so only managed two decent workouts. I did a lot of one handed clean and presses with a 40kg dumbell, and lots of one arm snatches up to 58kg the other days. Will try to make up the reps tomorrow, but if I don't get a chance I'll start the next week on Monday. | ||
AaronJ | ... | 03-04-2015 @ 18:10 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Made up the missing reps from Week 3 today; Week Three Bench Press: 110kg x 25 reps Deadlift: 210kg x 20 reps Push Press: 105kg x 20 reps Dips: +40kg x 20 reps Pull Ups: +10kg x 20 reps | ||
AaronJ | ... | 06-04-2015 @ 13:09 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | I'm going to be repeating weeks 1-3 over the next three weeks with slightly higher weights than the first time around. I feel my body needs a little more of a volume base before I feel confident chasing more PRs. | ||
AaronJ | ... | 12-04-2015 @ 17:18 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Week Four Bench Press: 105kg x 60 reps Deadlift: 195kg x 60 reps Push Press: 100kg x 20 reps Dips: +30kg x 60 reps Pull Ups: +5kg x 60 reps | ||
AaronJ | ... | 12-04-2015 @ 17:20 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Also did today... Bench: 130kg x 1 - PR Push Press: 120kg x 1 Easy Deadlift: 240kg x 1 Lots more there | ||
AaronJ | ... | 12-04-2015 @ 17:22 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Also managed a 60kg one arm barbell snatch today. | ||