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Old 09-01-2010, 06:18 PM   #1
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Default Canadian Auto-Regulating System

Anyone have any comments on the Canadian Auto-Regulating system?

I've been doing some reading and wonder what you guys think.


Quote:
3RM routine

0. Warmup
1. 6 reps/50% of 3RM
2. reps/75% of 3RM
3. reps to failure/3RM*
4. adjusted reps to failure*

*The asterisk indicates that the training load must be adjusted according to the table below.

*Set 4 is used to determine the next sessions 3RM according to the adjustment table below.

Repetitions Set4
1-2 decr 2.5-5kg
3-4 leave same
5-6 incr 2.5-5kg
7- incr 5-10kg
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Old 09-01-2010, 06:20 PM   #2
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I'm also trying to find a full writeup for the program. If anyone knows where it's located, please provide a link. Google is failing me.
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Old 09-01-2010, 06:30 PM   #3
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Day 1:
Squat - APRE 3RM
Bench - APRE 6RM
Deadlift - 8x2 @ 60% (Speed)

Day 2:
Squat - APRE 6RM
Bench - 8x2 @55% (Speed)
Deadlift - APRE 3RM

Day 3:
Squat - 8x2 @ 60% (Speed)
Bench - APRE 3RM
Deadlift - APRE 6RM
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Old 09-01-2010, 06:33 PM   #4
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Adjustment Chart for the 6RM protocol
Reps in third set Adjustment for fourth set (lbs)
0-12 -5 to -10
3-4 0 to -5
5-7 No change
8-12 +5 to +10
> 13 +10 to +15

Example time: you come with 100◊6 as your predicted 6RM for the day. Warmups are 50◊10 and 75◊6. Third set is 100 for max reps. You get 9 reps. According to the chart, thatís the trigger to adjust the weight up 5 lbs/2.5 kg. On the fourth set you get 105◊7 reps. The chart says thats your starting weight for the next session.
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Old 09-01-2010, 06:36 PM   #5
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The effect of autoregulatory progressive resistanc... [J Strength Cond Res. 2010] - PubMed result
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Old 09-01-2010, 06:42 PM   #6
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[Research Review] Autoregulatory Training vs. Linear Periodization | AmpedTraining.com | Matthew Perryman, CSCS
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Old 09-02-2010, 05:59 AM   #7
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The good thing about autoregulation is it adapts to your daily form. If you lower the weights a bit because you feel tired or weak it doesnt mean that the workout cant provide a stimulus. Following a pre-planned program isnt always the best way to go because of that. Though I think this is something only more experienced lifters should do. Aside from that I think its very interesting and worth a try.
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Old 09-02-2010, 08:09 AM   #8
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I like the idea on paper, but don't know how it would work for me in practice. I might try it though.
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Old 09-10-2010, 02:20 AM   #9
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Quote:
Originally Posted by BendtheBar View Post
I'm also trying to find a full writeup for the program. If anyone knows where it's located, please provide a link. Google is failing me.
I think its the same, with just a little bit more info.

http://www.sportsperformancecoach.co...tionvsAPRE.pdf
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Old 09-10-2010, 02:26 AM   #10
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Quote:
Originally Posted by BRaWNy View Post
I think its the same, with just a little bit more info.

http://www.sportsperformancecoach.co...tionvsAPRE.pdf
This is similar, (maybe better)
Canadian Non-linear Autoregulating Progressive Resistance Training
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