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Old 04-04-2011, 11:50 AM   #2
Lerho
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Join Date: Mar 2010
Location: Scandinavia
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Great result after all those training years!

That is intelligent, rational way to train. By "listening" your body and training within your limits not trying to force things, can produce very good outcome. Many people just train without analyzing anything and just wondering why they dont get better even with all of the hard work.

I have a little similar "story". My training partner had stalled for 220kg deadlift for quite a while. We videotaped his lifts and the thing was that if he just got the weight up for the first 30cm, the rest was easy. He has a great upperback strength, but leg power has always been his weak point.

So (not counting light weeks) he concentrated almost solely to improved his squatting. Doing back and front squats for three times a week (only deadlift training was speed deadlift doing 6-10x2 with a 60% and some Good Mornings).

Here is the percentages (b workout was front squat) for his program:

1a 6*4*75
1b 3*4*65, 3*3*70
1c 4*5*80

2a 4*6*70
2b 8*2*75
2c 6*5*80

3a 6*4*75
3b 3*4*65, 3*3*70
3c 8*5*80

4a 4*6*70
4b 8*2*75
4c 3*6*60

5a 6*4*80
5b 3*4*65, 3*3*70
5c 4*5*85

6a 4*6*75
6b 8*2*80
6c 6*5*85

7a 6*4*80
7b 3*4*65, 3*3*70
7c 8*5*85

8a 4*6*75
8b 8*2*80
8c 3*6*60

After that was a max (peaking) period (doing just back squats):


1a 2*3*80, 2*2*85, 1*90
1b 3*3*65, 3*2*70
1c 2*(3*80, 2*85, 1*90), 3*75

2a 3*(2*80, 2*65)
2b 2*2*85, 2*2*90, 3*75
2c 3*3*70, 3*2*75

3a 2*(3*85, 2*90, 1*95), 3*75
3b 3*(2*70, 2*75)
3c 2*80, 1*95, 2*80, 1*95, 2*80

4a 2*3*65, 2*2*70, 2*3*65
4b 7*1*90
4c 2*3*60, 3*2*65

5a 2*3*60, 3*2*65
5b 2*2*85, 2*1*90, 1*95, 1*97 1*100-105
5c 4*1*80

6a --
6b 3*2*50
6c max test 1*97, 102, 110...


His deep back squat (raw) went from 150kg to 182.5kg, front squat raw from 120kg to 150kg... Then it was time to go back to the deadlift... Weight "exploded" of the ground and he made a record after record, finally ending with 260kg deadlift. In all this took some 20 weeks and resulted 32.5kg improvement in back squat and whopping 40kg in deadlift. Amazing!! Of course he has trained only 3-4 years and that made it possible, but still a huge improvement.

But lesson for this story is to analyze the weak points and really work to make it better because it might make a huge difference.
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