Training Program?

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  1. Quote Originally Posted by ThaGerGuy3000 View Post
    Tried this yesterday. Is it normal that my first set is like 25reps and I can't do more then 5 on the second?
    **** serious. I did a tripple with babyweigths as my third set and almost died doing it. . .
    Yeah its pretty normal. Even the time spent catching my breath holding the weight is agonizing as hell. On that last set my muscles feel like sponges soaked in lactic acid. Make sure you do some other lift (using a different muscle group) before you come back for the triples. The triples are usually not that bad at all.


  2. Gonna give this a go this week.

    So are you saying on overhead press movements you are holding the lockout position during the rest pause?
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  3. For a while I was doing 2 sets of max reps in 2 minutes on squats. I started with 60kg and worked up to around 75kg. Usually got around 40 reps on the first set and slightly less on the second. I've also tried doing max reps in 5 mins on press with just the bar (around 100 usually) and max reps in 12 mins on deadlifts. I worked from 140 up to 165kg and I consistently hit around 40 reps (so clearly it was a gas issue rather than a strength issue). All very fun little challenges that I would highly recommend.

  4. Yeah, you would hold out at the top.

    I'd like to clarify that the % weights are not set in stone by any means and the idea is to work around them. Each component has different priorities:

    Singles: Heaviest weight you can muster that day. Get worked up, angry, psyched and push it.
    Max reps: Go for as many reps as you can, don't make a big deal if the weight is less than 25% and don't whip out you calculators. I like to get between 30 and 50 total for the 3 restpause sessions.
    Triples: These are just work sets. The focus is not so much on the weight as having decently heavy triples for which you command the weight and feel awesome after. Most often for these I start of around 65-70% and work up to 85%+ depending on feel. If you're starting to need too much time to rest in between sets or feel worn down, drop the weight a bit and get it done.

  5. Thanks dude.

    Started this week, using on bench, klokov and military press, will report back in a few weeks.
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  6. So for the last month I changed my program. Instead of working out 3 days a week I now lift every day.

    Day 1:
    • Rope tris: 3 sets of whatever
    • Bench: Work up to a daily max single, 7 paused explosive triples @75% superset with chin ups, a death set @ 50%.
    • Squat: Work up to a daily max single, 7 paused explosive triples @75%, a death set @ 50%
    • Some bent row for 5-7 sets of triples.
    • Assorted bull****/retard lifts

    Day 2:
    • Rope tris: 3 sets of whatever
    • Military or Klokov press: Work up to a daily max single, 7 paused explosive triples @75% superset with chin ups, a death set @ 50%.
    • Deadlift: Work up to a daily max single, 7 reset explosive triples @75%, a death set @ 50%
    • Some upright row for 5-7 sets of triples.
    • Assorted bull****/retard lifts

    Been doing this for 4 weeks, not a single rest day taken. I haven't spontaneously combusted or been riddled with arthritis or contracted syphilis of the gainz. The only thing I'm going to change is possibly adding in a morning session so I'll be working out twice a day.

  7. Quote Originally Posted by Triton64 View Post
    So for the last month I changed my program. Instead of working out 3 days a week I now lift every day.

    Day 1:
    • Rope tris: 3 sets of whatever
    • Bench: Work up to a daily max single, 7 paused explosive triples @75% superset with chin ups, a death set @ 50%.
    • Squat: Work up to a daily max single, 7 paused explosive triples @75%, a death set @ 50%
    • Some bent row for 5-7 sets of triples.
    • Assorted bull****/retard lifts

    Day 2:
    • Rope tris: 3 sets of whatever
    • Military or Klokov press: Work up to a daily max single, 7 paused explosive triples @75% superset with chin ups, a death set @ 50%.
    • Deadlift: Work up to a daily max single, 7 reset explosive triples @75%, a death set @ 50%
    • Some upright row for 5-7 sets of triples.
    • Assorted bull****/retard lifts

    Been doing this for 4 weeks, not a single rest day taken. I haven't spontaneously combusted or been riddled with arthritis or contracted syphilis of the gainz. The only thing I'm going to change is possibly adding in a morning session so I'll be working out twice a day.
    only one explanation...

    STEROIDS!!!!!!!!!!!!!!!!!

    STEROIDS!!!!!STEROIDS STEROIDS!!!!

  8. Quote Originally Posted by Nausea View Post
    only one explanation...

    STEROIDS!!!!!!!!!!!!!!!!!

    STEROIDS!!!!!STEROIDS STEROIDS!!!!

  9. So I've been doing some version or other of Wendler for the past year or so, slow and steady, boring but bat****. Found Chaos and Pain blog a few weeks ago and finally finished reading the whole thing (well, skimmed most, read lots, and bookmarked stuff to go back to). And I came to the conclusion that really when it comes to training I am a beginner. So, today I started my version of what Jamie threw out in an interview as something for beginners to do. Don't have 1 RMs for anything, so I calculated my starting weights just from guess work around what I have lifted recently. I will add weight when it feels good (or bad).

    Day 1
    OH Press 5x3
    Push press 1-2 reps adding weight each set til failure.
    Squat 5x3
    Deadlift 5x3

    Day 2
    Dips (weighted) 5x3
    Chins (weighted one day) 5x3
    Shrugs 5x3
    Abs

    Day 3
    Squats 5x3
    Partial squats 1-2 reps adding weight each set til failure
    Deadlifts 5x3
    OH Press 5x3

    Day 4
    Chins 5x3
    Shrugs 5x3
    Dips 5x3
    Abs

    Day 5
    Deadlifts 5x3
    Rackpulls 1-2 reps add weight each set til failure
    OH Press 5x3
    Squat 5x3

    Day 6
    Shrugs 5x3
    Dips 5x3
    Chins 5x3
    Abs

    So each day the first movement will be heavy plus partials/forced reps, the second will be fairly heavy, the third will be moderately heavy.

    Today I weigh 91kg. Height 178cm. Age 42.
    OH Press 3x50, 3x50, 3x52.5, 3x55, 3x55
    Push Press 3x65, 2x67.5, 1x70, 1x75, 1x80
    Squat 3x100, 3x100, 3x100, 3x105, 3x110
    Deads 3x130, 3x130, 3x130, 3x135, 3x140

    Food. Eat a lot more of it.
    For example today.
    150g kangaroo steak, 2 eggs, tomato, 6 olives, chilli sauce
    Pre-workout (C4)
    Post workout protein shake
    1/4 chicken
    185g tin tuna, 150g rice mixed with beans, broccoli, carrots, cauli (150g total)
    Handful of mixed nuts
    Stew (Welsh cawl from the Stewroids posts)
    Protein shake late evening.

    My weights and diet will not be calculated to the tiniest degree, just going to go with it and adjust on the fly. Train harder, eat more, sleep more.
    Looking at pushing this hard for 6-8 weeks, then reassess how I am going.

  10. I've basically moved on to a modified John Broz template for powerlifting.

    Monday:
    Upright rows: triples to a max, then singles to a max
    Bench: triples to heavy, singles to a max, triples to a max
    Pendlay Rows: triples to max, singles to a max, Partials to a max
    Squats: triples to a max

    Tuesday:
    Military press: Triples to a max, singles to a max, Partials to a max
    Chin ups: whatever
    Squats: triples to heavy, singles to a max
    Deadlifts: singles to a max

    Wednesday:
    Klokov Presses: triples to a max, then singles to a max
    Bench: triples to heavy, singles to a max, triples to a max
    Pendlay Rows: triples to max, singles to a max, Partials to a max
    Squats: triples to a max

    Thursday:
    Military press: Triples to a max, singles to a max, Partials to a max
    Chin ups: whatever
    Squats: triples to heavy, singles to a max
    Deadlifts: singles to a max


    Friday:
    Upright Rows: triples to a max, then singles to a max
    Bench: triples to heavy, singles to a max, triples to a max
    Pendlay Rows: triples to max, singles to a max, Partials to a max
    Squats: triples to a max

    Saturday:
    Military press: Triples to a max, singles to a max, Partials to a max
    Chin ups: whatever
    Squats: triples to heavy, singles to a max
    Deadlifts: singles to a max

    Sunday:
    Squats: Triples to a max
    Push Presses from jerk blocks: Singles to a max, triples to a max, doubles to a max

    This has put 50 lbs on my bench, 90 on my rows, 90 on my deadlift, and 60 on my squat.
    I may start to do more oly lifts as my joints are almost entirely adapted to the frequency at this point.
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