haha, then it looks like we will both attempt it in the same week almost! I think I'll attempt it on the 25/10, week before I get into a bench shirt.
Same thing with my 115, it was comfortable
It will be the same time, if I dont do it on the 25th it will be the 27th
Quote:
Originally Posted by liftintexas
wow, man. congrats on the PR's. Especially jealous of the bench (I know vanity press) and the weight gain. Good stuff!
I reckon i'm not to far off 120kg at the moment, 115kg wasnt a do or die rep, so I should be good for 125kg in 8 weeks.
I wouldn't mind a piece of that but I won't try it until I finish Maximum Strength in early November. I am still in Phase 2/Week 7 so I will not be doing a 1RM test for bench until next week. Did 2x3x215lb bench last week which equates to about a 234lb (106.4kg) 1RM. That was after 8x3 speed bench press. My revised Moving Day goal just happens to be 275lb with my original goal of 315lb (143kg) being my year end goal.
Nice job on the PR. I liked the speed bench before doing heavy work. Did you feel like it helped with your max attempts? You'll enjoy Phase IV; lots of >90% work.
I wouldn't mind a piece of that but I won't try it until I finish Maximum Strength in early November. I am still in Phase 2/Week 7 so I will not be doing a 1RM test for bench until next week. Did 2x3x215lb bench last week which equates to about a 234lb (106.4kg) 1RM. That was after 8x3 speed bench press. My revised Moving Day goal just happens to be 275lb with my original goal of 315lb (143kg) being my year end goal.
join in, we wont be trying untill the end of october, so you wont be that far behind.
Quote:
Originally Posted by soonermark99
Nice job on the PR. I liked the speed bench before doing heavy work. Did you feel like it helped with your max attempts? You'll enjoy Phase IV; lots of >90% work.
Thanks, the speed work does help before hand, I like it. I'm looking forward to P4, P3 is off to a good start.
a - Speed Squat 50% (Medium Stance)
55kg x 3 x 10 - I could actually squat with a 'medium stance', I have been
working pretty hard on my squat mobility etc.
so its good its been working
b1 - Rack Pulls (from knees)
120kg x 5 x 3 (264lbs)
100kg x 7 x 2 (220lbs)
b2 - Wall ankle mobilization
8e x 4
c1 - Rev Lunge (front foot elevated)
bw x 5e x 3
bw x 7e x 1
- these werent wide stance just to parallel, painful hip flexor squats.
But ATG 'medium stance' squats, what a difference 10 weeks has made.
Mobility has improve 100000x - awesome
b1 - Rack Pulls (from knees)
100kg x 5 x 2 (220lbs)
90g x 7 x 1 (198lbs)
- kept these nice and light
b2 - Wall ankle mobilization
8e x 4
c1 - Rev Lunge (front foot elevated)
? (not much) x 5e x 3
bw x 7e x 1
d1 - Cable wood chop
3 x 10e
d2 - S/Squat Iso Hold
2 x 20s each leg
- was pretty tired again, our new puppy decided to keep us up (wednesday) night, so i kept everything but the squats pretty easy.
- im happy to report the dog slept all night last night (thursday)
I feel much better today.
Are you actually doing weighted push-ups instead of band-resisted? I see you reporting weights. I have a "heavy" and a "medium" band but have no clue what kinds of force they are really applying. I like band-resisted push-ups because they apply more force as you are locking your arms out.
Are you actually doing weighted push-ups instead of band-resisted? I see you reporting weights. I have a "heavy" and a "medium" band but have no clue what kinds of force they are really applying. I like band-resisted push-ups because they apply more force as you are locking your arms out.
yep they are weighted, I dont have bands suited for pushups
so I figure a few plates in a backpack are the next best thing
a - speed pin press (55%)
62.5kg x 3 x 8
.....
105kg x 2 x 2 (231lbs)
b1 - close neutral grip t-bar
60kg x 5 x 3
55kg x 7 x 1
b2 - DB push press
25kg/e x 5 x 3
20kg/e x 7 x 1
c1 - straight arm pulldown
c2 - lying DB extension
family duties called so i skipped the last 2.
- I have a problem with my bench, for the pin presses and floor presses I have been using a slightly wider grip which seems to be a better position for me, but thats where the bar racks on my bench so I have to use a narrower grip, for full ROM benching. DOnt know if it makes a big difference in strength, but it does feel stronger a little wider.
Monday night training didnt happen, we had some wild weather and I came home to find the kids trampoline about 70m from where it should have been, it was lying in a crumpled heap in the neighbours yard.
and it even ripped some of our gutter off the roof on its way past the house.
Damn wind
So after I had taken care of that, there was no time to train, I'll have to shuffle some things around to catch things up
Quote:
Originally Posted by Simon C
How much longer is this program?
Im in week 10 of 16, so not long to go, week 16 will be when I set a shitload of massive PR's
a - Barbell Floor Press
100kg x 3 x 3 (220lbs)
90kg x 5 x 2 (198lbs)
...
I think that the 5x2 is for the Low_Incline Dumbbell Press done for Weeks 11 and 12. Otherwise, it would have been shown as 3x3,5x2. With that said, I am going to do what you did because I feel like I got enough in me.
I think that the 5x2 is for the Low_Incline Dumbbell Press done for Weeks 11 and 12. Otherwise, it would have been shown as 3x3,5x2. With that said, I am going to do what you did because I feel like I got enough in me.
Check out page 29-30 of the book, under the Phase 3 part it says
Quote:
......In the stage system you perform low-rep sets of a given movement with a heavy load and then follow up with a highe-rep sets of the same movement with a slightly lighter (but still heavy) load.......
and the assistance stuff has the 2 different rep ranges also, so I figured it was the same for the main movement
a - Front Box Squat ...... warmups.... 7 singles >90%
100kg x 1 x 2 (220lbs)
105kg x 1 x 3 (230lbs)
110kg x 1 x 2 (242lbs) - PR, this was my back squat 1rm before the program started.
b - Speed Dead 60%
110kg x 1 x 8
c - B/bell Rev Lunge w/ front squat grip
3 x 8e x not much
d - Palloff Press 3 x 8 e
- off to a good start, 3 weeks to go before testing again
the squats are a nice little motivator going into the final weeks
Awesome front squat, thats some serious progress there.
Question for ya, I haven't started Maximum Strength yet, hope to in a few weeks, but take Phase 1 for example and the bench press. Did you get the impression that we were supposed to keep the weight the same from week 1 (5x4) to week 2 (4x4) to week 3 (8x3)? Or should we do as much as we can do with good form? Im just not sure if were supposed to attempt to put on an extra 2.5 or 5 lbs, or keep it the same.
Read the quote below from Tony G's log over at T-Nation in regards to the weekly volume changes.
It should answer your question.
As far as what I did, it went like this
W1 - 90kg x 4 x 5
W2 - 90kg x 4 x 4
W3 - 92.5kg x 3 x 8
W4 - 92.5kg x 3 x 3
Quote:
Like anything, it depends. The reason why we're adamant on fluctuating training stress is because we want to manage overall fatigue. One's fatigue will ALWAYS mask their true fitness, and I think many trainees make the mistake of continuing to pile on volume week after week and often wonder why they're not making any progress.
I great example of how each week is structured would be taking the "main" movement of the day (bench press in this example).
We may play around with accessory work as well, but that would give you some semblance of what it is I mean by fluctuating training stress.
Week 1 serves as an "introduction" to the movement. Weight may be kept conservative while they get acclimated to the movement.
Week 2 we can increase weight a bit, but bring volume down slightly
Week 3 serves as a VERY high volume week. By now, they should be somewhat comfortable with the movement and the trainee shouldn't be scared to amp it up a bit.
Week 4 is the de-load, which will allow some supercompensation to occur and then they can come back in week #1 on their next program and get after again.
- I could actually squat with a 'medium stance', I have been
Linear Mode
