|02-24-2012, 06:08 PM||#1|
Join Date: May 2010
Strength training for the retarded
Im putting together programs for my clients based on poliquin, prilephin and other advanced stuff.
Super sets, rest pause, drop sets and further.
Trying to practice what you preach has failed enourmus.
Trying to follow a complex periodization havent worked because i have to keep my workouts short and can train 1-2 times during the weekdays, but im training saturday and sunday.
%RM was out because i dont train at regular hours during the day and i figured out that my strength is totalt different in the morning than In the evening so % was hard to estimate.
I alwayes loved Jim wendlers simple stupid approach so i adopted alot of 531 just made it Even simplier if possible:P
Trainig four days a Week this is what i did:
Deadlift - week1 5 x 5 - week2 4 x 4- week3 3 x 3 - week4 deload 3 x 5(same weight as week one)
Good mornings 5 x 10
Legpress 5 x 10
Benchpress - same repscheme as squats
Seated rows 5 x 10
Closegrip incline benchpress 5 x 10
Squat - same repscheme
Back raises 5 x 10 - 5 sec isometric hold at the top.
Bulgarian split squat 5 x 10
Weighted chins - same repscheme
Dumbbell Chest press 5 x 10
Reversed flyes 5 x 10
The reason im doing the repscheme on the mainlift was that i wanted to auto regulate but still follow some sort of %.
My idea is that if im doing 5x5 i will propably be Around 75-80% 1rm, and with 4x4 Around 80-85% 1 RM and with 3x3 85-90% 1rm.
So far it has worked Very well, my strength and weight is going upwards. The program is easy to follow. Im eating well. So life is good
Any toughts on this program?
Last edited by styrkecoach; 02-24-2012 at 06:28 PM.
|02-24-2012, 09:18 PM||#2|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
There are some lifts that I find extra volume to be valuable, such as pressing movements, but you seem to have that covered well.
I personally believe there should be balance between chest press, overhead press and rows for shoulder girdle long term health, but some don't do that. It's your call, mileage may vary.
As far as reps, when the 3's become easy are you adding weight across the board on all weeks?
|02-26-2012, 03:48 AM||#3|
Join Date: May 2010
Do you feel There is unbalance here? I was wondering to replace my dumbbellpress on back days with dumbbell rows. But really want tatt 2times a Week frequancy on my Chest and back.
When it comes down to reps, my last set on the 3's is an allout set, going for Max repetisions. If im able to do more Then 3 i increase the weight all across.
Last Week i did 8reps on what i belived to be my 3rm 4 weeks ago, so getting stronger
|02-26-2012, 07:15 AM||#4|
Join Date: Apr 2010
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
I really like the simplicity. Im on a program like this myself, but -the assistance exercises, and I like it alot!
|retarded, strength, training|
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