Monthly Archives: January 2016
Yesterday was a much needed rest day, I have been enjoying the rotating days of 3 one 1 off with a simple Pull-Push-Legs methodology. The intensity has been cycling nicely and the gains are a plenty (so far).
When it comes to training blocks I find for me 3 week blocks work well, then I take the total volume down notch (back to the second weeks volume of the last block) and build it back and past its previous 3 weeks high (kinda a 2 steps forwards 1 step back deal). I also find that I can only last about 3 weeks using certain rep schemes before I get bored, therefore I have a nice little change up while still making sure of correct total volume needs.
If you’re not sure what I mean by changing reps but keeping volume the same here is a quick example:
A second week of lets say 3×5 @ 150kg (2250kg total volume) turns in to starting week of 5×3 @ 155kg (2325kg total volume).
Depending on how I feel I may stay at that weight and build the reps to 5’s or simply increase the weight micro cycle to micro cycle (that is weekly training, or as I do 3 day mini block training). My trusty training log helps me see what’s going on and make adjustments accordingly.
I know I say this a lot, however it’s important so I will keep saying it… WRITE EVERYTHING DOWN! The reps, sets, weight, speed on the bar, tempo, form, how you felt psychologically, EVERYTHING! In the long run you will thank me.
Here is what I did today:
Deadlift – 10x1x190kg – 60 Seconds rest + BO x80% (152kg) x13
Row Supinated – 5x5x90kg
Pull Up 4xFail – 12,8,8,8 (really struggling as should still not right in dead hang, aim is for 50 rep total in 4 sets)
What is the total volume for all of this you ask. Well it’s 9006kg, meaning my next session will need to exceed this in some way shape or form. I am able to establish total volume by the following equation:
Sets X Reps X Weight = Total Volume.
Provided you’re doing more than you did before you will make progress, simple. In my next session I will Increase the weight on the DL/Row (not by much 2.5kg) and aim for more pull ups to increase the total volume.
I would like you to ask yourself what you did today and how do you plan (and track) your total volume? Follow day how will you progress next time.
What is written above is often one of the most forgotten parts of training. Some people will aimlessly lift and progress (they are doing this because of a combination of dumb luck and a desire to simply lift more than or do more reps than they did before, however this won’t last forever.). Unless you take the time to be meticulous you will struggle to get beyond a certain point, that’s a fact. If you don’t have the time or spare mental capacity to do this then i would highly recommend highrinmg a trainer/coach.
Now go and make some gains.
Do you Pull as much as you Press?
Are you struggling to progress?
Some say number are the secret to unlocking the universe, if this is indeed the case then I believe the secret for a great many things can be found stowed away in the number 5.
Let me explain why.
When I look back at many of the great lifters of yesteryear such as Reg Park, Steve Stanko, Dough Hepburn, Steve Reeves, Arthur Saxon and many others of that time period they had a common theme in their training.
What was the common theme?
In their early days they all believed in the power of building their strength in the 5RM range (they did use 10-20 for legs on some occasions, but 5 was a staple too). If you are to build your strength and increase your 5RM then all of your other maxes go up as well. This number seems to hold the mythical middle ground that allows for good progression in both strength and hypertrophy because of the amount of weight you can lift along with the ability to add sets easily.
Obviously it is not to say ht the other rep ranges aren’t without their merits, however pushing out solid 5’s seems to be where the most progress is often found for the majority of people. 5 is a good building number, for weight on the bar and volume (sets).
How can you apply this to your training? Easily it the answer. Here is an example:
*All % are based off of 1RM. All working sets are done after warm ups. AMRAP = as many reps as possible.
Week 1 – 1x5x80%, 1x5x77%, 1x5x75%, 1x5x72%, 1x5x70%+ Back Off Set AMRAP x60%
Week 2 – 1x5x80%, 1x5x80%, 1x5x77%, 1x5x75%, 1x5x72%+ Back Off Set AMRAP x60%
Week 3 – 1x5x80%, 1x5x80%, 1x5x80%, 1x5x77%, 1x5x75%+ Back Off Set AMRAP x60%
Week 4 – 1x5x80%, 1x5x80%, 1x5x80%, 1x5x80%, 1x5x77%+ Back Off Set AMRAP x60%
Week 5 – 1x5x80%, 1x5x80%, 1x5x80%, 1x5x80%, 1x5x80%+ Back Off Set AMRAP x60%
After this 5 weeks you would then incase the weight on your 5RM by either 2.5/5kg, perhaps 10kg if you’re some kind of super human and then workout your subsequent % for the other sets accordingly and start the process above again.
If we said in week one your 1RM was 100kg that would make the first 1×5 80kg and your last 1×5 70kg. After hitting 5x5x80kg you may increase the weight by 5kg and have the first set being 1x5x85kg and the next sets decreasing in weight (82.5,80,77.5) until the last 1×5 is at 75kg. Make sense?
The general idea is to build your strength, sets and overall volume on your 5’s and in doing so you will notice that everything else gets stronger. The AMRAP set is simply to further stimulate hypertrophy and you will be looking at hitting 15-20 reps unbroken not his set with your prescribed weight.
You could do this on a one body part per day routine, or a simple upper lower split, perhaps a pull-push-legs. It’s entirely up to you and what you can fit in your training schedule. I would personally advice doing the following:
Day 1 – Squat, Press, Pull Up, Ab Roll Out – 3x fail
Day 2 – Deadlift, Bench, Bent Over Row, Hanging Leg Raise – 3xfail
Day 3 – Light Cardio or Off
Day 4/5 repeat days 1/2
Day 6/7 – Light Cardio or Off.
Keep the Week 1 Guideline for both sessions, it will help as a double progression method, meaning you will have confidently hit your desired weights/targets twice before adding that next set of 5 at 80%.
Now go, lift, progress and get the results you deserve.
Yesterday I covered some of the common faults I see on a regular basis across training, nutrition and mindset. Today it’s time to cover some problems that arise fairly often.
Here are 9 Frequent Faults and HOW to Fix Them.
– Insert Link