training for strength
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| andy_shaw |  | training for strength | 29-03-2012 @ 19:01 |
Member 3486, 246 posts SQ 230, BP 160, DL 250640.0 kgs @ 100kgs UnEq | ur8 lads, im trying to put some decent numbers on my overhead press squat and deadlift. Ive started doing a 10,10,5 routine for these lifts with the 10s been quite easy almost a warmup and then going all out for the 5 reps. Were'nt gona change the weight with the 10s but wanted to put about 5 kilo on the 5 every week....does this sound like a gud idea? Im pretty new to all this lol! | ||
| hifilover | | ... | 29-03-2012 @ 19:37 |
 Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | How's about tried and tested routines: Bulgarian Powerlifting routine Aim is to achieve more poundage on squat, bench and deadlift (or one of the lifts but the routine works for all core lifts including overhead and front squats) You need to work out your one-rep max plus an extra 20% (i.e. 100kg for a one rep max equals 120kg at 120%) Routine (based on a 12 week competition cycle): 1st 4 weeks at 5 x 5 reps Week one at: 60% of one rep max Week two at: 65% Week three at: 70% Week four at: 75% One weeks rest (week five) from routine (i.e. light training) Next 4 weeks at varying reps (see routine): Week six at 5 x 5 reps: 80% Week seven at 5 x 5 reps: 85% Week eight at 3 x 3 reps: 90% Week nine at 2 x 2 reps: 95% Week ten – rest from routine (light training) Week eleven – Competition Week 12: REST & then on with next routine same as above but with a higher one rep max (hopefully) Other routine (ideally for bench but suited to other pressing movements): Week one: 6 x 6 at medium working weight Week two: 6 x 6 at week ones working weight plus 2.5kg a side Week three: 6 x 6 at week two’s working weight plus 2.5kg a side Week four: 6 x 6 at week three’s working weight plus 2.5kg a side Week five: 5 x 3 at week four’s working weight plus 2.5kg a side Week six: 5 x 2 at week five’s working weight plus 2.5kg a side Week seven: 5 x 1 at week six’s working weight plus 2.5kg a side | ||
| Qasim | | ... | 29-03-2012 @ 23:27 |
Member 3177, 35 posts SQ 170, BP 110, DL 190470.0 kgs @ 77kgs UnEq | On that bulgarian routine is it full body each session or do you squat bench dead on its own day | ||
| hifilover | | ... | 29-03-2012 @ 23:30 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Qasim said:On that bulgarian routine is it full body each session or do you squat bench dead on its own day It's based around the core lifts really but I've used it for overhead stuff and it works very well... | ||
| JC | | ... | 30-03-2012 @ 16:43 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | dont overcomlplicate things IMO 5s, 3s and 2s on the compound movements, and strength should increase | ||
| shanejer | | ... | 30-03-2012 @ 16:47 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | If your new to strength training just do a slow progressive plan .. 1s 3s 5s multiple sets at first as weigh will be lighter and more you do it the better your natural form will come on . | ||
| shanejer | | ... | 30-03-2012 @ 16:47 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | If your new to strength training just do a slow progressive plan .. 1s 3s 5s multiple sets at first as weigh will be lighter and more you do it the better your natural form will come on . | ||
| Fazc | | ... | 30-03-2012 @ 16:50 |
 Sports an extremely muscular arse. Member 38, 6253 posts | shanejer said:If your new to strength training just do a slow progressive plan .. 1s 3s 5s multiple sets at first as weigh will be lighter and more you do it the better your natural form will come on . JC said:dont overcomlplicate things IMO 5s, 3s and 2s on the compound movements, and strength should increase Yeah, I'd go with the two guys above. If you're new to lifting I would avoid anything too prescriptive, it's just not necessary at that stage and might even slow you down. | ||
| andy_shaw | | ... | 31-03-2012 @ 11:49 |
Member 3486, 246 posts SQ 230, BP 160, DL 250640.0 kgs @ 100kgs UnEq | cheerz boys | ||