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-   -   what TRAINING ROUTINE have YOU made progress with? (http://www.muscleandbrawn.com/forum/showthread.php?t=3512)

styrkecoach 06-11-2010 08:31 AM

what TRAINING ROUTINE have YOU made progress with?
 
what training routine have you made progress with?

not what a internett expert think is good or what a friend of you says is the best routine.

what routine have YOU used and made PROGRESS with.

If the routine is self made please give a short summary of the routine.
If it is a well known routine like 5x5 just write what gaines you have made and on how long of a time.

styrkecoach 06-11-2010 08:46 AM

the 3 best routines i have made progress with is

HST -
duration: 6weeks
gains: 22lb squat, 15lb benchpress.
notice:Did NOT work as good the next time i used it.

Self made fullbody routine,5 x 5 inspired 3 days a week, linear periodization.
duration: 10weeks
progress: 10lb squat, 10lb shoulder press

Self made fullbody routine 3 days a week,
12reps monday, 8reps wednsday, 4reps friday
duration: 10weeks
progress: 14lb incline dumbbell press
notice: was offshore at the moment so only had dumbbels,bench, and a lateral pulldown.

Are starting Jim Wendlers 5/3/1 next week. Seems ****ing awsome :D

BendtheBar 06-11-2010 09:16 AM

I made fast progress in 2008 using this self-made program. My deadlift went up 50 pounds, but it killed my lower back. My deadlift went from about 400 to 450 ish.

8 day cycle

Day 1: Squat, Good Mornings, RDLs and Heavy Abs

Day 3: Bench Press, CGBP, Back Work

Day 5: Deadlift, Speed Squats, Front Squats, Heavy Abs

Day 7: Overhead Press, 3-Board Press, Shoulder Pre-hab

For Squats, bench and deadlift I used this 4 week cycle:

Week 1
55 x 5 reps
65 x 4 reps x 2 sets
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets

Week 2
60 x 4 reps
70 x 3 reps x 2 sets
80 x 2 reps x 2 sets
90 x 1 rep x 2 sets

Week 3
65 x 4 reps
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets
95 x 1 rep x 2 sets

Week 4
70 x 3 reps x 2 sets
80 x 2 reps x 1 set
90 x 1 reps x 1 set
100 x 1 rep
105 x 1 rep
110 x 1 rep

styrkecoach 06-11-2010 09:39 AM

Quote:

Originally Posted by BendtheBar (Post 62496)
For Squats, bench and deadlift I used this 4 week cycle:

Week 1
55 x 5 reps
65 x 4 reps x 2 sets
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets

Week 2
60 x 4 reps
70 x 3 reps x 2 sets
80 x 2 reps x 2 sets
90 x 1 rep x 2 sets

Week 3
65 x 4 reps
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets
95 x 1 rep x 2 sets

Week 4
70 x 3 reps x 2 sets
80 x 2 reps x 1 set
90 x 1 reps x 1 set
100 x 1 rep
105 x 1 rep
110 x 1 rep

se that you have an average of:

week1 7sets-22reps-72%
week2 7sets-16reps-77%
week3 7sets-16reps-82%
week4 7sets-7reps-89%

prilepin?

BendtheBar 06-11-2010 09:43 AM

Quote:

Originally Posted by styrkecoach (Post 62499)
se that you have an average of:

week1 7sets-22reps-72%
week2 7sets-16reps-77%
week3 7sets-16reps-82%
week4 7sets-7reps-89%

prilepin?

I didn't actually know about Prilepin at the time. I just was trying to do fewer reps as the work got heavier - so it was rookie blind luck.

I mentioned that this killed my lower back...I think that was primarily due to the fact that my lower back was getting crushed at work from a lot of constantly heavy lifting 40 hours a week. Sorry for forgetting about this not so trivial detail.

styrkecoach 06-11-2010 09:48 AM

yeah was a reason i stopped working offshore and started working as a training instructor, eventually personal trainer.

my knees and back started to hurt, and at that time i was only 20years old.
so figured that i was propably gonna be retired before i hit 40years old if i didnt made a career change.

never looked back.

BendtheBar 06-11-2010 11:06 AM

Quote:

Originally Posted by styrkecoach (Post 62502)
yeah was a reason i stopped working offshore and started working as a training instructor, eventually personal trainer.

my knees and back started to hurt, and at that time i was only 20years old.
so figured that i was propably gonna be retired before i hit 40years old if i didnt made a career change.

never looked back.

I had to lift air conditioning caskets in and out of a hone all day. I was constantly deadlifting 70 to 120 pounds. That type of work will kill you.

styrkecoach 06-11-2010 11:20 AM

thats the worst kinda job.
"low intensity"-extreme volume.

remember i once worked 6 hours in a steel wire factory.
had to bend steel wire's at the size of my wrist all day.

thats grip 4orce for you right there.

couldnt masturbate that evening even if i tryed,
luckely steel wires dont make me all that horny.

MMA Max 06-12-2010 12:15 AM

I have made a lot of Progress with WSB

onetiredkris 06-12-2010 12:22 AM

Slingshottraining system for three years, don't see a reason to change. Fits me like a glove


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