Increasing Strength

[BendtheBar]

Quote from Randall Strossen that I thought I would share:

To oversimplify a little, in the world of Olympic-style weightlifting, there are two basic ways to train:

1) a lot of assistance exercises, lower intensity levels, higher volumes, less frequent workouts and
2) minimal assistance exercises, higher intensity, lower volumes, more frequent workouts.

The classic Soviet system took the first approach (later applied to powerlifting by Louie Simmons, for example) and the Bulgarians made the second approach famous (it's synonymous with the name Ivan Abadjiev).

John Broz is in the second group and do I think it can work for grippers? Absolutely, and that's because I think training on grippers follows the same basic principles as training for other forms of strength.

[BendtheBar]

Originally Posted by mab54

I was thinking something like this, but I really have no idea how something like this would work and would be open to all comments/criticism.

Day 1. Deadlifts, Anderson Squats
Day 2. Bench Press, Rows
Day 3. Front Squats, Partial Deadlifts
Day 4. Log C&P, chins?, CGBP
Day 5. Squats, Farmers Walk
Day 6. Axle C&P, Stones, Curl

I like having an overhead press day in between my bench days. It feels more balanced. Also when you deload it will only have been slightly above a week since your last flat bench press day as opposed to 11-12 days.

Other than that it looks ok by me.

[mab54]

Originally Posted by BendtheBar

I like having an overhead press day in between my bench days. It feels more balanced. Also when you deload it will only have been slightly above a week since your last flat bench press day as opposed to 11-12 days.

Other than that it looks ok by me.

Thanks for the input!

So you think add Log C&P to day 3 then?

[Fazc]

Originally Posted by mab54

So you think add Log C&P to day 3 then?

I think that would work pretty well.

[mab54]

Originally Posted by Fazc

I think that would work pretty well.

Alright thanks to both you and BtB! Was there anything else you would change/add/subtract?

[Fazc]

Originally Posted by BendtheBar

Quote from Randall Strossen that I thought I would share:

Good quote, I like Strossen. I've got is Ironmind sports psychology book. It's always been a good read.

In regards to that quote I probably fall into the secret third category. I'm much more into assistance making up the total volume in any given week, rather than continuing to smash the same lift over and over. High intensity and high frequency alongside that.

---

I'm making a change, or rather an addition to the training. Based on conversations in this thread and other things I've looked in to. I plan to do a little more raw work, so I've split the weekly workload into roughly the following four categories for each lift:

1) The equipped lift
2) The raw lift
3) Top end work
4) A good assistance

Day 1: Equipped Bench (B1)
Day 2: Equipped Squat (S1), Equipped Partial Dead (D1)
Day 3: Close Grip with Bands (B4)
Day 4: Arched GM (S4), Bent Row (D4), Shrugs (D3)
Day 5: Raw Bench (B2), 3 Board Press (B3)
Day 6: Raw Squat (S2), Partial Squat (S3), RDL (D2)

B=Bench, S=Squat, D=Dead. From now on, I'll completely ditch any gear for the Raw work and in some other stuff too.

[Fazc]

Originally Posted by mab54

Alright thanks to both you and BtB! Was there anything else you would change/add/subtract?

I say give it a go for now, as Btb and I did, you'll inevitably make changes through the process. As long as you have the basic over reach/deload plan in place I'm sure it'll work. I've never had any practice programming SM stuff for anyone though, so this will be new to me too.

[mab54]

Originally Posted by Fazc

I say give it a go for now, as Btb and I did, you'll inevitably make changes through the process. As long as you have the basic over reach/deload plan in place I'm sure it'll work. I've never had any practice programming SM stuff for anyone though, so this will be new to me too.

Well going to start the program after my next meet and when I have access to some atlas stones, really excited to give it a try!

[Fazc]

Originally Posted by mab54

Well going to start the program after my next meet and when I have access to some atlas stones, really excited to give it a try!

I'll be really interested to see how you get on with that, keep us apprised

[mab54]

Originally Posted by Fazc

I'll be really interested to see how you get on with that, keep us apprised

Trust me you guys will hear all about it... I'm sure I will have a lot more questions as I get into it!