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Old 05-09-2012, 08:07 AM   #1
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Old 05-09-2012, 08:25 AM   #2
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Thanks Btb.

I answer a lot of questions via PM, which is fine, but it means others can't benefit. So feel free to pop your questions here to do with general strength training, raw or single ply powerlifting and diet for the above. A thank you goes a long way!

Ask away! Fazc.

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Old 05-09-2012, 08:37 AM   #3
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I'm going to start with a question you've probably answered before, and that is rather vague, but one that will probably be asked over and over again on this forum during the coming year:

When am I ready to start using lower rep sets, in particular heavy singles, doubles and triples? At what point in strength training should a lifter consider using lower rep sets?
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Old 05-09-2012, 09:23 AM   #4
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When am I ready to start using lower rep sets, in particular heavy singles, doubles and triples? At what point in strength training should a lifter consider using lower rep sets?
Generally I want to see a lifter getting the sets/reps and overall volume in as a beginner. Something like a Starting Strength approach but with higher overall volume. It's only after a solid foundation has been built that I'd move a guy on to lower rep sets. So what's a solid foundation?

1) A good level of form on all of the main lifts, you need to be able to do these intensively without hurting yourself. Squat, Deadlift, Bench Press, Overhead Press, Chins and Rows.

2) A good degree of strength on the above. Something like 100 for sets of 10 on the Squat and Deadlift and 80kg for sets of 10 on the Bench Press.

3) A good handle on diet, no excessively unnecessary bodyfat and/or losing weight to normalise bodyweight.

4) A good handle on rest and recuperation.

Once a guy has accomplished the above. The introduction of lower rep sets would be a good idea. Probably for a heavy day, while still maintaining a decent level of volume for the other days.
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Old 02-20-2014, 06:22 AM   #5
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Hi Fazc. I've asked a few people about my program already but I wanted to know your opinion. First of all, I'm a beginner (about 6 months consecutive regular training) although I've lifted seriously for strength in the past as I was a competitive athlete in high school and college (wrestling) and post-university in Brazilian Jiu-Jitsu. I'm 33, 104.5kg and 5'9". It seems that I may also have a solid foundation. To address your criteria:

1) A good level of form on all of the main lifts, you need to be able to do these intensively without hurting yourself. Squat, Deadlift, Bench Press, Overhead Press, Chins and Rows.

A: So far so good. I've had some soreness here and there but by paying attention to my form, I've been able to alleviate and continue to alleviate major issues.


2) A good degree of strength on the above. Something like 100 for sets of 10 on the Squat and Deadlift and 80kg for sets of 10 on the Bench Press.

A: I can definitely hit these numbers now, but I'm not sure if I could do that much more. I'm right on the border.


3) A good handle on diet, no excessively unnecessary bodyfat and/or losing weight to normalise bodyweight.

A: I'm a bit on the stocky side but I don't think my body fat is excessive.


4) A good handle on rest and recuperation.

A: I try to get 8hrs of sleep at night and I usually succeed. I don't work a physical job so this helps too. I only lift 3 days a week.


I'm attaching an overview of my program. Please let me know what you think about it. Just as a side note, I switched the DB Rows and DLs with each other from the original program. I'm currently on week 6 (after skipping week 5). Any other questions feel free to ask me. I'll be paying attention. Thanks for your time!
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Old 02-20-2014, 11:03 AM   #6
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Hi Fazc. I've asked a few people about my program already but I wanted to know your opinion. First of all, I'm a beginner (about 6 months consecutive regular training) although I've lifted seriously for strength in the past as I was a competitive athlete in high school and college (wrestling) and post-university in Brazilian Jiu-Jitsu. I'm 33, 104.5kg and 5'9". It seems that I may also have a solid foundation. To address your criteria:

1) A good level of form on all of the main lifts, you need to be able to do these intensively without hurting yourself. Squat, Deadlift, Bench Press, Overhead Press, Chins and Rows.

A: So far so good. I've had some soreness here and there but by paying attention to my form, I've been able to alleviate and continue to alleviate major issues.


2) A good degree of strength on the above. Something like 100 for sets of 10 on the Squat and Deadlift and 80kg for sets of 10 on the Bench Press.

A: I can definitely hit these numbers now, but I'm not sure if I could do that much more. I'm right on the border.


3) A good handle on diet, no excessively unnecessary bodyfat and/or losing weight to normalise bodyweight.

A: I'm a bit on the stocky side but I don't think my body fat is excessive.


4) A good handle on rest and recuperation.

A: I try to get 8hrs of sleep at night and I usually succeed. I don't work a physical job so this helps too. I only lift 3 days a week.


I'm attaching an overview of my program. Please let me know what you think about it. Just as a side note, I switched the DB Rows and DLs with each other from the original program. I'm currently on week 6 (after skipping week 5). Any other questions feel free to ask me. I'll be paying attention. Thanks for your time!
Sadly, I do not think Fazc is around much these days. You may want to repost this in another thread.
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Old 02-20-2014, 11:08 AM   #7
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Sadly, I do not think Fazc is around much these days. You may want to repost this in another thread.
Ah, good to know. Thanks for the heads-up, SC!
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Old 05-10-2012, 04:29 AM   #8
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How do I decide which weightclass to compete in?

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Old 05-10-2012, 08:10 AM   #9
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How do I decide which weightclass to compete in?
After a few years of consistent training and eating you'll have a rough idea. It'll be where you body is strongest while still maintaining a decent level of condition. That's your starting point. After that things get a little more complicated in my opinion.

Do you really care about peak performance? If you do, then consider that often what this means to one person will mean something completely different to another.

For example I know of one British Strongman who just recently dominated U80kg BSM. He Benches 400lbs raw and pulls over 600lbs and his overhead strength is phenomenal. This guy is completely ripped at around 190lbs. He cuts water weight prior to the competition to make weight. Now this same guy could easily walk around at 200lbs even 210lbs and still be lean by anyone's standards. But he watches his diet all year like a hawk and is still able to pull off the trick of being massively strong at that bodyweight.

He could be still be a decent 100kg lifter, or he could absolutely dominate at 80kg. Most guys who fall into the 'strength' umbrella love training, but completely scoff at diet and conditioning. But look at what the top guys are doing, this stuff makes a difference.

I still think no matter what your history, if you've been training for a long while and eating heavy you should force yourself to undergo a diet phase where you maintain your strength and get leaner. It would surprise many a former fatty what they learn about themselves and their preconceived opinions on how heavy they need to be to lift what they do, and also just how much fat they are carrying needlessly.

All of this goes out of the window if you're very tall and naturally thick boned because once you're in the Open category you should take advantage of no-upper weight limit and get as massive as possible.
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Old 05-10-2012, 06:55 AM   #10
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I have a newb question about volume. Assuming someone is focused on getting stronger is there any benefit at all to destroying a muscle group with up to 20 sets a week? Will volume training help build more muscle and as a result more strength?
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