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Old II
Oct 7, 2008 7:57:40 GMT -5
Post by Deleted on Oct 7, 2008 7:57:40 GMT -5
Solid day..
Con Pulls (weight on 3 inch blocks) (86.5% of 815)
5x2x705... reps strong and fast, paused each rep..
Intensity was a 8.... used weight lifting shoes again, really allows you sit back and get your hips into the pull...
Med Grip Bench with 100lbs of chains (no lift off) (2 sec pause) Day 1 of 5 Benching (65% of 570)
20x1x370 plus chains (chains off the ground at lockout).... smooth
Intensity was a 7....
Barbell Curls
6x4x135 plus 90lbs of chains
then some abs..
Workout took 154 min...
Tues is Chest and shoulder work..
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Oct 8, 2008 7:39:27 GMT -5
Post by Deleted on Oct 8, 2008 7:39:27 GMT -5
Good Day, had to spend alot of time coaching, only able to bench, did modified version.
Comp Bench (no lift off) (2 sec pause) (75% of 570 + 10lbs)
440x30x1... (30 sets) all reps were smooth and solid..
Intensity was 8...
Wed is modified squat and day 3 of benching.
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Oct 9, 2008 18:42:09 GMT -5
Post by Deleted on Oct 9, 2008 18:42:09 GMT -5
Wed..
Cam. Bar Box Squat with purple bands (12in box)
5x2x545 plus bands.... solid.
Comp. Bench (80% of 570 + 10lbs) Day 3 of 5 Benching
10x1x465... less volume.. have flu...
Thrs...
3 Board Press (2 sec Pause) Day 4 of 5 Benching..
225x2 315x2 365x2 405x2 455x2 475x2 505x1 535x1 570x1 605x1..... solid rep.. was happy with this... have had flu for last 3 days.. never planned on going heavy.. sometimes those are the days that make it all worth while..
Called it a day.. cold is breaking today..
Fridays is deadlift modification and day 5 of benching...
All Glory to God
Aaron Lawrence #5 All-Time 308
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Old II
Oct 10, 2008 21:40:37 GMT -5
Post by Deleted on Oct 10, 2008 21:40:37 GMT -5
Good day considering still have the flu.... been 4 straight days and I am getting tired of it..
Sumo Deadlifts ( love the sumo) but at the end, remembered why I switched..
135x5 225x5 315x3 405x3 455x3 505x3 555x3 605x3 655x3 705x3 735x3... had another couple in me, but felt a tingle in my groin and stopped... bad thoughts.
Medium Grip Incline Bench (Day 5 of 5) (no lift off) (2 sec pause) *switched to these for a change oafter hitting harder yesterday..
5x2x365.. very ez but that was the point...
Barbell Shurugs
2x5x725... stayed on lighter side not to aggervate groin and having to squat on monday..
Lat Pull Down to Front
6x4x315
Today was a good day... changes have been paying off... still will have to pull heavy conventional.. (I don't like it, have to use a duck stance) oh well..
All Glory to God
Aaron Lawrence #5 All-Time 308.. (2600)
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Old II
Oct 14, 2008 7:17:55 GMT -5
Post by Deleted on Oct 14, 2008 7:17:55 GMT -5
Solid day of volume training..
Comp Squat
20x1x545.... all reps were solid..
Intensity was a 7, just working breathing and technique..
Comp Bench (70% of 570) (no lift off) (2 sec pause) Day 1 of 5 Benching..
35x1x405.... reps were smooth and fast, volume is really paying off, bar felt empty.
Intensity was a 6 or 7, focusing on pause and speed of chest..
Standing abs
20x4x180
Workout took, 154 minutes.....
Tuesday is day 2 of benching and some shoulder work
All Glory to God
Aaron Lawrence #5 All-Time 308.. (2600)
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Old II
Oct 14, 2008 17:42:34 GMT -5
Post by Deleted on Oct 14, 2008 17:42:34 GMT -5
Short on time today, had to modify program...
Comp. Bench (no lift off) (2 sec pause) (80% of 570 plus 20lbs.) Day 2 of 5 Benching
15x1x475.... ez... shocked how light it felt.. Synaptic Facilitation has my bench really going...
Wed is Deadlift variation and Day 3 of Benching
All Glory to God
Aaron Lawrence #5 All-Time 308.. 2600
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Old II
Oct 15, 2008 18:42:34 GMT -5
Post by Deleted on Oct 15, 2008 18:42:34 GMT -5
Good day of technique work.. Con. Deadlift.. 15x1x615.....all reps solid and smooth... goal is to get up to 15 sets of 1 at 700 plus as part of a workout... baby steps first.. Comp. Bench (70% of 570 plus 10 pounds) (no lift off) ( 3 sec pause) Day 3 of 5 15x1x415... nice and ez.. held longer due to light weight to work on explosiveness... Thrs is heavy bench day All Glory to God Aaron Lawrence #5 All-Time 308
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Old II
Oct 18, 2008 21:30:48 GMT -5
Post by Deleted on Oct 18, 2008 21:30:48 GMT -5
Decided to shock my system... Comp Squat (doing ladder 5 rotations) (1 rep then 2, 3 and so on for 5 rotations) 1x1x505 1x2x505 1x3x505 1x4x505 1x5x505 Repeated 5 times... After 5 rotations of 75 reps legs were nice and cooked... Comp Bench (70% of 570) Day 4 of 5 30x1x405... just working tech, did a rep every 15 sec. Comp Deadlift (doing the ladder.. 1 then 2, then 3 and so on for 5 rotations) 1x1x545 1x2x545 1x3x545 1x4x545 1x5x545 Repeated 5 times... 75 reps, was awesome to do.... Workout took 183 minutes... Came in on Friday and did synaptic facilitation with less volume... Was wanting to see how body responded to all the volume from yesterday and the week.. *Dug deep and did active recovery..... Comp Squat... 5x1x605... nice and smooth, happy considering how much squatted the day before... Comp. Bench Day 5 of 5 315x3 365x1 405x1 435x1 455x1 475x1 505x5x1... right on target.. Comp Deadlift 5x1x705..... happy considering how much I pulled yesterday.... Workout took 146 min. Single rep method with volume is really paying off.... Will incorparte ladders once a week along with some other goodies... Plan on squatting, benching and deadlifting 5 days a week, just monitoring volume and %.. I have been calling this barbarian training... The Conan Effect The more you do something, over time your body adjusts to the stress, then the insane becomes the norm... All Glory to God Aaron L.
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Old II
Oct 20, 2008 8:08:09 GMT -5
Post by joebear on Oct 20, 2008 8:08:09 GMT -5
Looking good big guy !
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Old II
Oct 21, 2008 13:31:49 GMT -5
Post by Deleted on Oct 21, 2008 13:31:49 GMT -5
Solid day... did volume today after going a little heavier on Friday
Comp. Squat
20x1x510.... focusing on trying to get deep as possible...
Comp Bench (day 1 of 5) 70% of 570
30x1x405.... very light
Con. Deadlift
20x1x630.... fast and strong..
Workout took 164 min...
All Glory to God
Aaron L.
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Old II
Oct 22, 2008 8:29:28 GMT -5
Post by Deleted on Oct 22, 2008 8:29:28 GMT -5
Only had time for a lite bench workout..
Comp Bench (70% of 570) (no lift off) ( 2 sec pause) Day 2 of 5
50x1x405..... intensity was a 6
All Glory to God
Aaron L
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Old II
Oct 23, 2008 8:07:56 GMT -5
Post by Deleted on Oct 23, 2008 8:07:56 GMT -5
Good day..
Box Squat (12inch) with Blue and Purple Bands (275 to 350 at top, 150-225 at bottom)
10x1x505 plus blue and purple bands
Con Deadlift
20x1x630... same as monday... nice and ez
Comp Bench
15x1x315 15x1x365 15x1x405 15x1x430... stopped here Thrs is a heavier day....
Overall very good workout...
All Glory to God
Aaron L
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Old II
Oct 24, 2008 6:57:37 GMT -5
Post by Deleted on Oct 24, 2008 6:57:37 GMT -5
Solid day.... Day 4 of 5 benching.
2 Board Bench Press (no lift off) (2 sec pause)
10x1x505....
Comp Bench (no lift off) (2 sec pause)
10x1x455......
All reps were solid and smooth today.... single rep training with high volume (from 10-70 rep singles) everyday is really paying off.
All Glory to God
Aaron L
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Old II
Nov 1, 2008 16:51:36 GMT -5
Post by Deleted on Nov 1, 2008 16:51:36 GMT -5
Been to busy to post... will just pick up from Fridays workout...
Con. Deadlift from floor with 120lbs of chain.. (I use a duck stance i.e. Vince Anello)
135x3 plus chains 225x3 plus chains 315x1 plus chains 405x1 plus chains 455x1 plus chains 505x1 plus chains 555x1 plus chains 605x1 plus chains 655x1 plus chains 705x1 plus chains 755x1 plus chains..... nice and solid... no hesitation... freaked the students out...
Incline Press Medium Grip (Day 5 of 5 benching)
10x1x405
Shrugs
2x5x805
Lat Pull dows
6x4x315
*Synaptic facilitation is the real deal..
This week on Monday I deadlifted 645 for 10 sets of 1 on Monday.. On Wednesday I pulled 605 for 15 sets of 1 standing on 100lb plate... Then Fridays workout.... back was fresh and ready to go.... never planned on going heavy today but weights were just flying...
Last week I pulled 630 over 60 times... fridays weight was like a toy... I am getting the same results on squats and benching...
All Glory to God
Aaron L.
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Old II
Nov 2, 2008 1:22:15 GMT -5
Post by thatnuckolskid on Nov 2, 2008 1:22:15 GMT -5
Mr. Lawrence, i have a few questions regarding synaptic facilitation. i read pavel's article on it and he speaks of specificity, but i see you still get some degree of conjugation. why is this, and do you think it is more effective that the strict "greasing the groove" advocated by pavel? also, how do you monitor intensity and volume? just playing it by ear? finally, i see you do a lot of relatively low intensity work, esp. for your bench, but pavel says 80 or 85%+ is optimum for building power. again, is that just something that works for you or is there a reason behind it? i'm very interested this type of training. thanks so much in advance!
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Old II
Nov 2, 2008 6:38:51 GMT -5
Post by scottmitchell74 on Nov 2, 2008 6:38:51 GMT -5
755x1 plus chains..... nice and solid... no hesitation... freaked the students out... It's freaking me out, too!! ;D:) Very inspiring!
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Old II
Nov 3, 2008 9:47:18 GMT -5
Post by Deleted on Nov 3, 2008 9:47:18 GMT -5
Thanks for reading.... I usually keep my weights between 60-85% on most lifts plus 5+10lbs every week.... Just adding singles to increase the volume.... at the end of the week if my volume is up, I am getting stronger..
On bench I usually go M-80%, T-60-70%, Wed- 90-100% (variation), Thr-80% plus 5 and Friday either 60-70% or another variation depending on how I feel.. My reps will vary from 5-50 depeding on how I feel.. I always try to increase the singles or the weight to increase volume..
If I am supposed to do say 20 singles at 405 ( roughly 70% of 570 on the bench) and I still feel fresh, I will just add another, 5 and so on until I feel the bar speed slowing down the I stop... I have gone as high as 50 singles with that on one session.... just listen to your body...
It is better to do 5 singles everyday than 5x5 every 5 days... as pavel mentions....
Elite weightlifters train everyday multiple times all week, there is no reason powerlifters can not do the same if they listen to their bodies...
I have one student who maxed at 230 in the bench in April, He did 30 singles with 240 on Wed, and on Thrus did 5 sets of 1 at 300 as part of a workout, with medium intensity, then dropped down and did 25 sets of 1 with 230.. The same boy had a deadlift max of 455 in April as well, Friday he did 6 sets of 1 at 500.. using this method..
The singles train your body to lift weight with speed and technique, while keeping your body fresh for the next days workout.. your not over stimulating the fibers for muscle growth but only for strength...
Right now we bench 5 days a week, squat and deadlift 3 times... I do incorporate chains and bands, boards on occasion for some variation but they are still singles.. but most rep after rep of contest lifts..... till the MIND AND BODY ARE WORKING AS ONE..
To many people worry about looking strong rather that being strong.....
Breathing properly is key.. we may take 3-5 minutes between sets, focusing on perfect technique and form....
All Glory to God
Aaron
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Old II
Nov 3, 2008 12:48:08 GMT -5
Post by 72 on Nov 3, 2008 12:48:08 GMT -5
First, unreal numbers all around. Great strength.
Very interesting routine. I love benching and would love to give something like this a try. I also hate reps, which makes this all the more appropriate. I am trying to figure out the type of template you really use. Is this about right?
Day 1 – 80% 5x3 Day 2 – 70% 5x4 Day 3 – Board Press, Then 75% 4x4 Day 4 – 70% 5x2 Day 5 – 75% 5x3, CG
Also, if you get the time to answer a few questions: 1. How often and heavy are you incorporating shoulder presses? 2. Are you ever really fighting to get reps up, or should they all go up pretty smoothly? 3. Is there any sort of guideline to when you increase/decrease percentages, or when you add boards or bands? Or when you choose to do 50 singles of a weight?
I would appreciate any help you can give. I'm currently benching 350 @ 195 and would like to get to 365 before the New Year and 405 next year. I usually just try to hammer out the heaviest triples I can (usually 85-90%) week in and week out, but definitely noticing its drawbacks.
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Old II
Nov 4, 2008 8:12:24 GMT -5
Post by Deleted on Nov 4, 2008 8:12:24 GMT -5
Thank you for reading...
72... I go something closer to M 80%, T 60-70%, W 90-105% (boards), Thr 80%+5, Fri then depending on how I feel, can be 60-70 or even 80% or another bench variation....
All reps are singles and they are never the same..
Based on feel and how my body is responding... instictive principle.... Everyone is going to be different, you need to find the single reps that work best for you.. when I do boards I may work up to a max, or 3-5 singles.. just depends on how I feel....
Makes lifting more enjoyable not to have a rigid outline, but an idea and listening to your body....
Yesterday I did..
Comp Squats (tech work)
10x1x545
Comp Bench (tech work)
20x1x405
Comp Deadlift (recovery work)
10x1x635
This does not follow the % pattern but I was still feeling tired from work and Friday so I went lighter, but today I will go heavier and add more volume to compensate for yesterday.
I do not look at an individual workout, but the total volume and % breakdown for the week to see my progress.....
Now the squat and deadlift workouts follow a different patterns and %, due to stresses on the body...
All Glory to God
Aaron
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Old II
Nov 4, 2008 11:22:32 GMT -5
Post by drmobley on Nov 4, 2008 11:22:32 GMT -5
As always, I enjoy reading your logs. Very extreme weights. I like your use of low reps. I recently went to lower reps and have found my strength increasing at a faster rate. Keep up the awesome work! Aaron
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Old II
Nov 4, 2008 12:56:44 GMT -5
Post by 72 on Nov 4, 2008 12:56:44 GMT -5
Aaron, thank you for the in depth response. It did raise two more questions for me though if you get a chance. 1. All reps are singles and they are never the same.. 2. I do not look at an individual workout, but the total volume and % breakdown for the week to see my progress..... 1. What do you mean the reps are never the same? As in day to day, or week to week? Does it mean week 2 I must do more reps than week 1? 2. Is there any sort of calculation to determine your total volume? And how often do you change the max (which your % is derived from)? Basically, how do you look at a certain week and determine that you progressed from the previous week? Thanks. I would love to give something like this a try.
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Old II
Nov 5, 2008 9:23:02 GMT -5
Post by Deleted on Nov 5, 2008 9:23:02 GMT -5
Solid day... Upped the volume...
Comp Bench (No lift off) (2 sec pause) Day 2 of 2 (80 % of 570)
135x5 225x3 315x1 365x1 405x1 455x12x1....
Standing Shoulder Press
15x1x315... just something different than seated all the time...
Bench Part II..... Felt like I need to add more volume for the day
405x25x1.... solid..
Overall good workout.... tech and form are perfect, speed is fast...
Questions...
1. That is right the reps are never the same, any workout.... From week to week you must either add more reps (always singles or you will over train) or more weight, but total volume at the end of the week is the goal.. I call it the Conan Effect... The more often you move something heavy, the bigger and stronger you are going to get....
2. I have parameters that I go by that I know work for me( based on previous raw max), but everything is based on feel and speed... If I lower the weight , I will add the reps... If I increase the weight, I strive to hit the same number of reps from the previous weeks % range, if they are fast I will just keep adding singles till the weight slows down or technique starts to break.. but there is no pre-determined set number of reps, just listening to your body..
Try this
*All Reps are Paused for 2 sec.. *Take 2-5 min.. between sets... It is about being powerful and solid on every single rep without having to get crazy fired up..
Monday 70% for 15 singles.. Tuesday 80% for 12 singles.. Wed.. (on boards) 90-95% for 5 singles, now if they are ez.. and 5 more.. but stop at 10... Thrs.. 25 singles at 60% Friday 80% plus 5lbs for 10-15 singles.... (you can add another board day here, but a lower level board than Wed) instead of regular bench.. but follow the %
That will give you a starting point you can manipulate with, with adding weight or reps....
No other tricep work.. you will overtrain..
My workout is alittle different since I squat and deadlift M-W-F...
Good luck, just have fun with it... it keeps training fun and fresh..
All Glory to God
Aaron L.
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Old II
Nov 5, 2008 20:29:49 GMT -5
Post by Deleted on Nov 5, 2008 20:29:49 GMT -5
Solid Day... took leg training up a notch...
Box Squats with Blue bands (12 inch box) (used knee wraps (200 - 250 lbs at top) Day 2 of 3
5x2x605 plus Blue Bands..... 805 to 855 at top... 705-755 at bottom.
Intensity was a 8 on first 4, 9 on last set....
Comp Deadlift.. Standing on 100lbs Day 2 of 3
10x1x605... went ez, legs were cooked from squats...
Comp Bench (70 % of 570) (no lift off, 2 sec pause) Day 3 of 5
30x1x405...
Good day... PR for 5 sets with only knee wraps...
Back was not recovered from Heavy pulls on Friday and then recovery work on Monday, then squatting heavier today.. went ez, stopped at 10 singles.. listened to my little voice, was going to push it, but stopped there..
Bench was nice and light, Thrs is heavy day and shoulder work... It is all coming together nicely right now.. body fat is melting off and putting on alot of quality muslce..
All Glory to God
Aaron L
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Old II
Nov 6, 2008 13:22:37 GMT -5
Post by 72 on Nov 6, 2008 13:22:37 GMT -5
Try this *All Reps are Paused for 2 sec.. *Take 2-5 min.. between sets... It is about being powerful and solid on every single rep without having to get crazy fired up.. Monday 70% for 15 singles.. Tuesday 80% for 12 singles.. Wed.. (on boards) 90-95% for 5 singles, now if they are ez.. and 5 more.. but stop at 10... Thrs.. 25 singles at 60% Friday 80% plus 5lbs for 10-15 singles.... (you can add another board day here, but a lower level board than Wed) instead of regular bench.. but follow the % Great, thank you. I am going to give this a go starting Monday. I'll let you know how it works out for me.
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Old II
Nov 6, 2008 19:44:12 GMT -5
Post by Deleted on Nov 6, 2008 19:44:12 GMT -5
Good workout.. training is right on pace Comp Bench (3 Board Press) (no lift off) (2 sec pause) (board is flat, 0 angle ) Day 4 of 5 Benching.. 95% of 570 1x1x545 1x1x545 1x1x545 1x1x545 1x1x545 All reps were solid and straight to lockout... Intenisty was an 8... Seated Shoulder Press 10x1x365... all singles were nice.... Comp Bench.... tech work, extra work.... 70% of 570 15x1x405.... just working technique.. Overall very good workout... Board presses were nice and smooth... having a high school student lay a board down is always interesting... just tell them to lay it flat and press down a bit Reps were more than expected.. was only supposed to go to 90% today, but that was to ez and decided to bump it up... Seated shoulder presses were nice and smooth, doing singles makes it much easier..... Decided to bench again and work on techique and power breathing... Friday is squatting and deadlift day 3, plus day 5 of benching... All Glory to God Aaron L.
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