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Bonjour
Jan 19, 2015 7:17:11 GMT -5
Post by mimosa56 on Jan 19, 2015 7:17:11 GMT -5
Hi, my name is stéphane, i' m 44 years old and i'm french. First be cool with my English and don't hesitate to correct me. I always done a little bodybuilding when i done rugby, i was prop or hooker. height 5,74 ft, weight 218 lbs, i'm fat and i try to be fit ... In first time i want to do 198 lbs. I'm not very strong : Bench : 213 lbs Squat : 220 lbs Deadlift :286 lbs But i'm really never training only physical préparation for rugby. For cardio i cycle, i prepare Paris Brest Paris (1227 km) in august 2015. I will have lot of questions for you in the next days and need for advice
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Bonjour
Jan 19, 2015 12:28:59 GMT -5
Post by dbunch on Jan 19, 2015 12:28:59 GMT -5
Welcome to the site. We are a small group but numbers are growing. There are a lot of very experienced lifters here who are more than will to help people get started in the sport.
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Bonjour
Jan 20, 2015 6:37:17 GMT -5
Post by mimosa56 on Jan 20, 2015 6:37:17 GMT -5
Thanks for your welcome. In french the fashion is westside barbell training, what do you think about ? Wich kind of training use you ?
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Bonjour
Jan 21, 2015 15:55:30 GMT -5
Post by dbunch on Jan 21, 2015 15:55:30 GMT -5
I am currently using a custom program that a friend put together for me. It uses lower weights and focuses more on volume you can see it in the logs section. I have also used 5/3/1 with much success. I’ve never used Westside myself but a lot of people at the gym I train at use it, the owner and several trainers there are Westside certified. Based on what I know about it is a very intense routine – not something I would recommend for new lifters, someone who does not have a lot of experience weight training.
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Bonjour
Jan 21, 2015 20:34:52 GMT -5
Post by 3speed on Jan 21, 2015 20:34:52 GMT -5
Bonjour and welcome to our site.
First, I have to say that I believe it is going to be very difficult to do any serious powerlifting training while training for a 1200+ kilometer bike race.
Having said that, I agree with dbunch about the westside training. It can be adapted/modified for unequipped training, but there are several training philosophies that are more appropriate for getting started with powerlifting. In no particular order, consider looking up and learning about the following: 5/3/1 Stronglifts 5X5 The Texas Method Juggernaut Training Reactive Training Systems (RTS)
As for what I do, I have been training for 37 years and have developed a training regimen that works for me. It actually borrows bits and pieces from several different schools of thought and mixes that with what I have learned works for me over the years. I will be 50 very soon and I am having to modify my process as I go. There isn't a lot of information out there on serious training for someone at my age and experience level.
Like dbunch said, there are some very experienced lifters here who are very willing to help so feel free to ask any questions you might have. Just be patient. It might take a little time to get a reply.
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Bonjour
Jan 22, 2015 2:47:11 GMT -5
Post by mimosa56 on Jan 22, 2015 2:47:11 GMT -5
Thank for your welcome 3speed, I know that it is paradoxical to do powerlifting and bike but I love these two sports. My week : Monday/wednesday: power Tuesday/thursday/sunday : Bike Friday : Power and rugby
I still play little rugby with old cramps, we done one match by month for the fun (and little fight). I read well your advice on training philosophies, I thought of using Texas Method but before I'm going to document on the other philosophies.
Dbunch, I shall go to visit your log section but lower weights and more volume are not compatible whith bike. Thank you again for your advice and for your help to improve my English. I'm going to open a pad of training.
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Bonjour
Jan 23, 2015 3:07:26 GMT -5
Post by mimosa56 on Jan 23, 2015 3:07:26 GMT -5
I studied the training philosophies that I didn't know and I like stronglifts 5x5. I hesitate between this and texas method. Some of you have they used this method, what do you think about ? I find that first weeks the weights are light but if I use this méthod I shall respect the instructions, the progressiveness of this training Is completed as a supplement to the bike.
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Bonjour
Jan 24, 2015 9:53:29 GMT -5
Post by dbunch on Jan 24, 2015 9:53:29 GMT -5
The only commercial program I have actual training experience with is 5/3/1. That being said, I believe that most if not all successful programs are the same at their core. The may emphasize different areas or schedule things a little bit different but they are built on the same basic principles. They all are based on periodization. I’ll use 5/3/1 as the example the first week call for 3 set of 5 with the last being an amrap (As Many Reps As Possible) This is the accumulation week lower intensity and higher volume. The second week calls for 3 sets of 3 and the last set being an amrap. This is the transmutation week medium intensity and medium volume, the third week is 1 set of 5/3/1 – again the last set being an amrap. This is the realization week, High intensity and low volume. The last phase is the rest or deload week where you do very light weight (no more that 50% of your max) if anything at all. 5/3/1 has to main core cycles.
Each letter represents the phase of training you are doing that week. Each group of letters between the “” represents a wave and each group of letter between the , represents a cycle. With each wave the overall intensity of you training should increase by about 5%. If you programed you weight correctly you should never do more that 10 to 25 rep in you working sets.
Accumulation = A (Condition) Transmutation = T (transition) Realization = R (Power) Deaload = D (Recovery)
“ATR”D, “ATR”D, “ATR”D and “TAR”D, “TAR”D, “TAR”D Other programs put the cycles together slightly differently but use basically the same phases For example “ART””ART””ART”D, “ART””ART”ART”D
LoL – OK with all that behind us – I would again say that major commercial programs are the same so why do some people do better on one program and not so good on another? If we accept that all programs are equal, the difference is the person training the program. If do not like or don’t have faith in the program you chose you will not train as hard as you can in other word you will not give it your all and it will show in your results. If you have faith in you program and you enjoy the training you will work harder and that will also show. So to get the best results you need to choose a program you enjoy and have faith in.
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Bonjour
Jan 26, 2015 3:55:34 GMT -5
Post by mimosa56 on Jan 26, 2015 3:55:34 GMT -5
At the moment I'm training with this
(board at the bottom of page). We find the same basic principles that in your explanation, we find too this principles in bike with Endurance, intermitent work etc etc ... So, in fact whatever the programm if I work hard I'll have results. In each programm, there is a long accumulation period, is it necessity to do this each time ?
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