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Old 10-16-2011, 07:27 PM   #21
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Abaddon, what kinda reps are you moving and at what intensity? Do the sets you list include warm ups or are they all straight set/same weight/reps; I ask because 8 sets on ME deadlifts may or may not be a good idea. Likewise, I question the effectiveness or purpose of 2 sets on something like the snatch.

Also, how is progression planned on a template like that?
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Old 10-16-2011, 07:44 PM   #22
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Originally Posted by Pull14 View Post
Abaddon, what kinda reps are you moving and at what intensity? Do the sets you list include warm ups or are they all straight set/same weight/reps; I ask because 8 sets on ME deadlifts may or may not be a good idea. Likewise, I question the effectiveness or purpose of 2 sets on something like the snatch.

Also, how is progression planned on a template like that?
These are good questions, and I am noticing some disparity between the way I train and the way other people train.

All sets listed are considered working sets.. but the definition of 'working' might be different from one person to another.

I used to always train reverse-pyramid style, meaning I would always do my heaviest set first, then 2nd heaviest, and onwards.

Since incorporating more heavy compound work, I've adopted a different method whereby the heaviest set will be performed either at the end of the exercise (as in deads) OR in the middle of the exercise (as in bench; I will build up to my heaviest weight for say the 3rd set, and taper off in sets 4 and 5, dropping the weight and aiming for more reps).

The rep schemes vary according to the exercise; I try to hit 12 reps p/set on the smaller movements and 6-8 reps p/set on the heavy stuff.

I hope this answers your questions?

PS: The snatch was intended as both a warmup/accessory for clean presses and to build explosive strength.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 10-16-2011 at 08:08 PM.
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Old 10-16-2011, 08:00 PM   #23
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I hope that you find the info you desire Brother. Feel free to PM me or email for any questions. I will always be happy to help!
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Old 10-16-2011, 08:09 PM   #24
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Originally Posted by gaspers04 View Post
I hope that you find the info you desire Brother. Feel free to PM me or email for any questions. I will always be happy to help!
I appreciate that Gasper. Right now I'm just trying to get this nailed down. I'm keen to begin TODAY, and don't want my first step to be in the wrong direction.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-16-2011, 09:32 PM   #25
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Originally Posted by BendtheBar View Post
It's not dead. Be patient please. We want to help.
Sorry Steve.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-16-2011, 09:56 PM   #26
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I think right now you are pretty strong. I think we need to be thinking more about progression and overall set structure rather than just total sets. The thing that messes me up a bit is building a workout devoid of back squats. Not being critical mind you...it's just the center of most things I do.

I think Fazc has a pretty decent approach. I don't want you to deadlift more than once per week, unless you're doing speed work, and I'm not certain how that fits into the strongman paradigm. Your time may be better spent with other things.

I like to test myself once a month (or once every 3 weeks), so perhaps you could use the last bench, deadlift or press set of each 5x5 once a month and do an all out set. If it's a strong effort, and 10 pounds to the lift next week (5 for bench or press)...something like that.

It's important to have progression nailed down...how and when.

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Sorry Steve.
I should apologize. I didn't mean it like it sounded.
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Old 10-16-2011, 10:08 PM   #27
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Originally Posted by BendtheBar View Post
I think right now you are pretty strong. I think we need to be thinking more about progression and overall set structure rather than just total sets. The thing that messes me up a bit is building a workout devoid of back squats. Not being critical mind you...it's just the center of most things I do.

I think Fazc has a pretty decent approach. I don't want you to deadlift more than once per week, unless you're doing speed work, and I'm not certain how that fits into the strongman paradigm. Your time may be better spent with other things.

I like to test myself once a month (or once every 3 weeks), so perhaps you could use the last bench, deadlift or press set of each 5x5 once a month and do an all out set. If it's a strong effort, and 10 pounds to the lift next week (5 for bench or press)...something like that.

It's important to have progression nailed down...how and when.



I should apologize. I didn't mean it like it sounded.
Not a problem buddy.

I think the biggest problems I'm facing are:

* How do I create 3 well rounded and equal routines to be performed at home each week now that I've moved deads and squats into the one day (which i thought was a good idea)?

* And more to the point, what back exercise(s) should I add to beef up my Pull routine, if I drop the 2nd lot of deads? Or should I maybe do my bicepz work on Pull day, if I am doing a suitable volume of lower back work on ME lower day?

* I've done what I thought was a good idea and prioritised OHPress over bench (to suit strongman training) but I've nonetheless still included some bench work and combined both into my Press routine. Is this not a good idea after all?

*If the Press routine as a concept is in fact solid, how many sets of each press should I do?


EDIT: you recommendations on when I should really bust a gut are taken on board too Steve - I kinda do it now, in that if I don't feel like I'm ready to really hit it hard on something like deads, I'll back off the weight a little bit that week/fortnight and increase reps.


EDIT EDIT: I'm now formulating a structure which will follow the 'Back with Biceps, Chest with Triceps' approach.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 10-16-2011 at 10:17 PM.
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Old 10-17-2011, 12:03 AM   #28
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Today, I've decided to scrap the ME lower I was planning, and do a Press routine, as recommended by Fazc.

It looks like this:

Snatches 2 sets p/arm - and I've given my reasoning behind including these but please advise if I'm off the mark here
OHPress 6 sets - Log clean presses
Bench press 6 sets - either all flat, or a mix of flat + incline
CGBP 6 sets - again, at the suggestion of Al. No more tri-push (yawn)

20 working sets.
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-17-2011, 01:23 AM   #29
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I dont want to dig in and start changing your routine, but when i made most of my gains (almost too fast) on the big lifts, i did as F said, focusing on one of the big 4 lifts on a separate day, smashing it into oblivion, 45 of 90 minutes for everything but the squat, wich was some crazy shit like 90 mins of squatting like the "11 sets of squat" routine once or twice a week. Got me strong, lean and awesome pretty fast!

Good luck buddy
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Old 10-17-2011, 01:32 AM   #30
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Originally Posted by big_swede View Post
I dont want to dig in and start changing your routine, but when i made most of my gains (almost too fast) on the big lifts, i did as F said, focusing on one of the big 4 lifts on a separate day, smashing it into oblivion, 45 of 90 minutes for everything but the squat, wich was some crazy shit like 90 mins of squatting like the "11 sets of squat" routine once or twice a week. Got me strong, lean and awesome pretty fast!

Good luck buddy
Thanks Swede.

As I've mentioned, I'm all for the big 4 myself, though I did initially want to prioritise OHP over bench press, as bench is not a Strongman exercise... now I'm doing them both equally in this (draft) Press routine.

I guess I might have to return deadlifts to the Back routine and just do more squats for legs

BUT I'm toying with another idea - that being making the Pull routine an intensive, upper-back and shoulder focused workout, with a larger variety of exercises.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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