|
Post by biglifter on Aug 12, 2007 11:56:33 GMT -5
Hey Rock,
I think this is going to fit like a glove, up to the next meet. I didn't see a ©, so consider this a shameless theft ;D. It might get modified a little, but basically just need to put some numbers on this and get rollin'.
1) 4 sets of 8 x 70% of previous max. 2) 4 x 7 x 75% 3) 4 x 6 x 80% 4) 4 x 5 x 85% 5) 4 x 4 x 90% 6) 4 x 3 x 95% 7) 4 x 2 x 100% 8) max out
|
|
|
Post by chancey on Aug 12, 2007 12:19:58 GMT -5
I like it but I sometimes wonder about 3 versus 4 sets. Week 7 will be tough.
Hey, I love basement lifting. I got a 3 month gym membership recently and I still lift half the time in my gym. I love all the extra weights and equipment at the gym but its often difficult because of the distractions. Also, anything I bench on my crappy bench is an easy extra 10 pounds on a good bench. Jedi mind trick.
|
|
|
Post by 3speed on Aug 12, 2007 12:44:47 GMT -5
BL...just my 2 cents.
Weeks 5, 6 & 7 look like a prescription for overtraining. If you do, indeed, complete them, you will probably need 2-3 weeks @ 60-70% before being able to hit a true max. I don't trhink anyone over the age of 18 could do that routine and hit a new max on week 8.
I completely agree with Doug about your training routine. Dance with who brung you. It has worked very well for you so far. Just drop the last 2 weeks from your regular routine and don't pull any deads within 14 days of your meet.
Again, just my 2 cents.
|
|
|
Post by biglifter on Aug 12, 2007 13:45:28 GMT -5
I am in complete agreement Chancey & 3speed. The 4 sets might be tolerable for BP, but if I tried that with SQ/DL, I know overtraining would be be right on my heels. This is a work in progress and I just wanted some numbers to get started. I will DL every other week with SLDL's and maybe even add some DE work for deads now, since they certianly helped out the bench. I'll scale back from 3 to 2 sets as the intensity jumps up. The difference this time is that I'll back off sooner if the soreness starts to get persistent. Looking at this more as a guildeline rather than carved in stone.
|
|
|
Post by lysimacus on Aug 12, 2007 18:25:52 GMT -5
Can't help but learn from this log. Good stuff.
|
|
|
Post by biglifter on Aug 12, 2007 18:41:26 GMT -5
Can't help but learn from this log. Good stuff. Me too ;D. I have a lot of a great people on my "staff". Of course, the pay is lousy....
|
|
|
Post by 3speed on Aug 12, 2007 19:56:12 GMT -5
Can't help but learn from this log. Good stuff. Me too ;D. I have a lot of a great people on my "staff". Of course, the pay is lousy.... The pay is better than you might think. I truly enjoy doing what I can to help lifters reach their goals.
|
|
|
Post by dopar66 on Aug 13, 2007 8:04:50 GMT -5
Big, it's going to take me a day or two to digest this new workout. You're not being ignored, it's just a lot for me to look at. I'll get back with you on initial insights once I get the chance to think on it a bit.
God Bless!
|
|
|
Post by biglifter on Aug 13, 2007 8:24:04 GMT -5
No rush, my friend. It will probably change a few times today anyway, as I dissect it. The deadlift training is certain to change
|
|
|
Post by lysimacus on Aug 17, 2007 17:46:27 GMT -5
Tonnage does creep up on ya don't it?
Boy you got that right, the eye's have it with squats. I made the mistake of looking in the mirror at a gym when I was doing OH squats. BAM! the bar hit the rack.
|
|
|
Post by chancey on Aug 17, 2007 19:17:50 GMT -5
That first time squatting again always gets me. I know that 2nd day soreness all to well. Sounds like you got things under controll anyway. Glad to see you up and running.
|
|
|
Post by rockman181 on Aug 17, 2007 20:18:51 GMT -5
Looking good, Biglifter. I'm anxious to see how this training cycle works out for you.
|
|
|
Post by biglifter on Aug 21, 2007 14:19:02 GMT -5
Going to cut the sets down a bit for the reasons.....
1) I always do this. Get wide-eyed and set out to conquer the world. Reality is what occurs 2 days after squats
2) <8 weeks until next meet. Overreaching/overtraining will be too costly to recover from in such a short amount of time
3) I feel great right now. Would like to keep it that way
4) Even undertrained, I can get those extra 25 lbs. that puts me at meet goal
5) Although you'd need a powerful microscope to verify, I honestly believe that experience has a few more brain cells firing when it comes to strategy. Again, this has not been confirmed by any independent sources ;D
|
|
|
Post by rickhussey on Aug 21, 2007 14:22:02 GMT -5
Raise your hand if this ever happened to you.. "Eat like crap and get stronger ".
"Raises hand"
|
|
|
Post by lysimacus on Aug 21, 2007 19:57:54 GMT -5
"Eat like crap and get stronger "
Sounds like Toolpod's "Abdominal Pie-Hole Cavity Stuff:" workout.
|
|
|
Post by chancey on Aug 21, 2007 19:58:51 GMT -5
There's the hardcore crowd that says let it all hang out. I however tend to agree with your philosophy. Come meet day you let it all hang out.
Oh, I had both hands raised.
|
|
|
Post by seanmiller on Aug 21, 2007 20:07:13 GMT -5
i agree with chancey try not to miss a lift in training and save the extra for meet day
|
|
|
Post by dopar66 on Aug 27, 2007 10:09:20 GMT -5
Cool idea with the cam, watch for form breakdown. SOme day I plan to utilize technology......
BTW, eating poorly probably isn't as bad as you think. You burn the energy sources fat first, carbs second, protein third. So if you eat like poop, you have a readily available (although low efficiency) energy source ready to go. No biggie as long as it's not a lifestyle change.
Nice job on the squatx7. I try not to count that high after warmups. :')
God Bless!
|
|
|
Post by Williamson on Sept 3, 2007 15:43:15 GMT -5
You burn the energy sources fat first, carbs second, protein third. God Bless! *Thread Hi-Jacker Alert* I always thought that carbs were burnt first. That's the theory behind the low/no-carb diets. When you take away the carbs you have to burn fats and proteins which are harder to burn than carbs.
|
|
|
Post by dopar66 on Sept 14, 2007 8:21:18 GMT -5
That's alright! 355x5, that's counting too high for me.... :') Nice work, Big! Glad the pulls didn't fall this week, that worked out pretty well.
God Bless!
|
|
|
Post by rockman181 on Sept 24, 2007 11:16:50 GMT -5
Hi Biglifter. Smart move on the semi-deload; no point getting hurt.
Just curious, what was your previous max on the bench? Your plan looks somewhat like a modified version of what I use in raw training.
|
|
|
Post by biglifter on Sept 24, 2007 12:09:37 GMT -5
280 is my PR, Rock. I'm sure that a combination of the DE days along with more emphasis on hammering the tri's, will yield some good results coming up soon.
|
|
|
Post by dopar66 on Sept 24, 2007 15:25:11 GMT -5
Echo the good call on the semi-deload. If your joints tell you to take it easy, well, you did a good thing to listen!
Is the 315x3x5 your definition of "went light", or was that how it was typed before and I just missed it?
Williamson, just caught your comment on carbs. Quick hijack: any diet, such as Atkins, that removes a macronutrient from your diet will naturally fall back to the next available easy source. That's why it's so effective short-term. Truth of the matter, any simple carb, like white sugar or bleached flour, WILL burn first. In healthy conscientious diets, you'll see the fat burning pretty doggone quick.
Unhijack.
:')
God Bless!
|
|
|
Post by biglifter on Sept 24, 2007 16:21:32 GMT -5
Yeah, started getting a few more snaps and pops, so taking the not-so-subtle hint. The 315's were very light, so yes that was intentional. Had my body not revolted, it should've been 380x2x5 this past training day.
|
|
|
Post by biglifter on Sept 26, 2007 16:38:35 GMT -5
Well, I think this horse has been beat into the ground. Aches, pains and a huge slowing of progress are going to require a complete revamp of the program. This one took me into the 1200's, so I really can't complain. Checking out a bunch of different protocols that have the volume/intensity mixed up during the week (ala texas method). I think having some light days to stimulate recovery might be just what the doctor ordered. Bummed that I let it get to the point that the planned meet has now been moved to tentative, but excited to try something new and continue the push to 1300. Saw a great saying in a training article that I too often forget. The objective is to stimulate, not annihilate the muscles ;D
|
|