Increasing Strength

[Fazc]

Okay then! Some thoughts looking back from the 8 week mark. The first 6 weeks were good beyond any expectation. This block has seen my maximum strength down but overall I'm still getting stronger as seen by my rep PRs. So a quick run down of what's happened so far and some trends I can use in the future.

1st Block: Multiple singles on power lifts and multiple reps on assistance.

2nd Block: Max single and back offs on everything.

3rd Block: Max strength down, back offs still up.

So, some trends. I think what I'm looking at for the future are actually 6 week blocks. 3 weeks of loading with plenty of volume and another 3 weeks which peaked me, pretty spectacularly.

So plan is to ride this week out using multiple reps and then begin another rep block, followed by a max block. Making it look like this:

4th Block: Multiple singles on power lifts and multiple reps on assistance.

5th Block: Back to Max singles and back offs on everything.

Well this is all fascinating!

[Mr.Silverback]

Alright fellas im here

currently I train 4 days a week
injuries: Sciatica, Shoulder Bursitis

Other than that nothing major. I want to run this programming and as I talked BTB earlier I pretty much want to be another guinea pig!

[Fazc]

Great! Well the goal is to work like hell for a couple of weeks and then to spend the third week relaxing somewhat. The basic idea being that when you're advanced you need a stronger stress to the body and more protracted period of rest to force adaptation.

Have a read through and let's see what you come up with and we can tweak if necessary.

[Mr.Silverback]

Ok makes sense, I experienced this recently being that I took a week off from the training before the meet. Although i didn't hit 420, i still felt stronger than I have. Which actually made some the lift very light.

[Fazc]

Originally Posted by Mr.Silverback

Ok makes sense, I experienced this recently being that I took a week off from the training before the meet. Although i didn't hit 420, i still felt stronger than I have. Which actually made some the lift very light.

Yep. Ultimately your own knowledge of how you respond to certain exercises frequency etc will be your best bet at forming a good routine. However to begin you can use this as a rough template.

Day 1: Bench Press
Day 2: Squat, Deadlift
Day 3: Bench Press
Day 4: Squat, Deadlift
Day 5: Bench Press
Day 6: Squat, Deadlift

The idea is that you should use a combination of the lifts and some variations throughout the week. For example my Bench Press training see's me doing Bench singles, CGBP triples and finally Bench triples. My squat training see's me doing Squat singles, Partial Squat triples and High Box Squat triples, Deadlift training is done via Deadlift singles, Partial triples and finally Trap Bar triples.

So if you use that template and then pick a few variations which you know work for you, then we have the basic of something that works for you.

[Mr.Silverback]

2 exercises: main lift/variation of that lift

singles, doubles, triples

No Bands or chains for me the first wave (8 weeks)

4 day Split:
Day1...Bench/Variation
Day2...Squat/Deadlift Variation
Day3...Deadlift/Squat variation
Day4...Variation/Bench

Week 1: 6-8 singles/5 triples
Week 2: 5 doubles on both movement

Now my issue is determining how heavy of percentages....

Alright fellas lets go...dissection time

[Mr.Silverback]

Originally Posted by Fazc

Yep. Ultimately your own knowledge of how you respond to certain exercises frequency etc will be your best bet at forming a good routine. However to begin you can use this as a rough template.

Day 1: Bench Press
Day 2: Squat, Deadlift
Day 3: Bench Press
Day 4: Squat, Deadlift
Day 5: Bench Press
Day 6: Squat, Deadlift

The idea is that you should use a combination of the lifts and some variations throughout the week. For example my Bench Press training see's me doing Bench singles, CGBP triples and finally Bench triples. My squat training see's me doing Squat singles, Partial Squat triples and High Box Squat triples, Deadlift training is done via Deadlift singles, Partial triples and finally Trap Bar triples.

So if you use that template and then pick a few variations which you know work for you, then we have the basic of something that works for you.

...did not see this post just now...LOL Ok I think my template runs similar with the exception of the 5-6days...should I attempt a 5 day?

[Fazc]

Originally Posted by Mr.Silverback

...did not see this post just now...LOL Ok I think my template runs similar with the exception of the 5-6days...should I attempt a 5 day?

Yep looks like we've on the same page here. In regards to 4 or 5 days; whatever suits you SB. 4 days is fine as well. We just need to find a baseline of work that will cause you to fatigue at around the 2 week mark.

Looking at what you've done here, I've switched days 3 and 4 around to even it out a little:

Day1...Bench/Variation
Day2...Squat/Deadlift Variation
Day3...Variation/Bench
Day4...Deadlift/Squat variation

Looks great to me so far. In terms of percentages I've roughly been using Prilepins table (the higher end) as a very rough guidelines of what I should be doing where, so:

Singles: I typically do 6 singles at around 90% max.
Triples: I typically do 6 triples at around 80% max.

So how about:

Day1...Bench 6 singles. 3 Boards 6 triples
Day2...Squat 6 singles. Partial Deadlift 6 triples
Day3...CGBP singles. Bench 6 triples
Day4...Deadlift 6 singles. Partial or Box Squat 6 triples

[Mr.Silverback]

Originally Posted by Fazc

Yep looks like we've on the same page here. In regards to 4 or 5 days; whatever suits you SB. 4 days is fine as well. We just need to find a baseline of work that will cause you to fatigue at around the 2 week mark.

Looking at what you've done here, I've switched days 3 and 4 around to even it out a little:

Day1...Bench/Variation
Day2...Squat/Deadlift Variation
Day3...Variation/Bench
Day4...Deadlift/Squat variation

Looks great to me so far. In terms of percentages I've roughly been using Prilepins table (the higher end) as a very rough guidelines of what I should be doing where, so:

Singles: I typically do 6 singles at around 90% max.
Triples: I typically do 6 triples at around 80% max.

So how about:

Day1...Bench 6 singles. 3 Boards 6 triples
Day2...Squat 6 singles. Partial Deadlift 6 triples
Day3...CGBP singles. Bench 6 triples
Day4...Deadlift 6 singles. Partial or Box Squat 6 triples

Looks good Faz...
Bench:400...320/360
Squat:not sure about 1RM, so Ill use 440 and adjust accordingly...352/396
Dead:515 just for simplicity...412/464

80% is the first/90% second

[Fazc]

Looks spot on SB, certainly a good place to start.

Great!