Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 02-24-2012, 06:08 PM   #1
styrkecoach
Member
Brawn
Points: 1,557, Level: 22 Points: 1,557, Level: 22 Points: 1,557, Level: 22
Activity: 2% Activity: 2% Activity: 2%
 
styrkecoach's Avatar
 

Join Date: May 2010
Posts: 73
Reputation: 1789
styrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good postsstyrkecoach has made some good posts
Default Strength training for the retarded

Been spending50 hours or so a Week working in the gym as a Personal trainer has taking my strength to an all time low.

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:

Tuesday:
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

Thursday:
Benchpress - same repscheme as squats
Seated rows 5 x 10
Closegrip incline benchpress 5 x 10

Saturday:
Squat - same repscheme
Back raises 5 x 10 - 5 sec isometric hold at the top.
Bulgarian split squat 5 x 10

Sunday:
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.
styrkecoach is offline   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
retarded, strength, training


Similar Threads
Thread Thread Starter Forum Replies Last Post
Creechur's Strength Training Creechur Training Logs 290 01-19-2012 08:53 PM
VIP Training and Strength Sport Gym jwood Powerlifting & Strength Training 6 10-05-2011 01:53 PM
VIP Training and Strength Sport Gym jwood Powerlifting & Strength Training 4 07-22-2011 01:42 PM
Retarded new gym! sneezingstardust General Board 14 07-15-2010 11:12 AM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:29 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.