within months I was squatting 180, benching 100 and deadlifting 180.
Yes, along with general strength increase
Serious enough to give it their all when under the iron, but not seriousness enough to want operations on fucked ligaments and muscles
Up to 2 hours, every night of the week
In time? 12 months
Suppose someone comes into your gym and (whether male or female) is around 70kg, and pretty deconditioned, can just do a few reps of SQ40 BP30 DL60. The males might be able to bench more, sometimes. Their goal is to get stronger. They don't really have any idea just how strong they could get, if you talk about a double bodyweight squat they think that'd require drugs and maybe a decade of training, really it seems impossible to them.I have learnt a lot of lessons and would do things differently.
It has taken a lot of time and research for me to get me to where I am now.
Previously I had no understanding of programming- strength development- exercise selection etc. I just followed what was recommended.
When I relocated to Australia I ran into some powerlifters in a gym- they suggested I give it a go. They also recommended changing my training.
So I switched to linear periodisation.
Basically I followed something like the following.
a couple of weeks of 10s, then 8s, then 6s, then 5s, then 2s then competition or test.
The programs were basically written backwards- starting with goal weights then writing backwards with 2s, 5s, etc.
This did not work well for me at all. I felt that during the weeks of 10s, 8s etc I detrained so much and then as the intensity and loading increased I struggled to adapt.
When I relocated to Australia I ran into some powerlifters in a gym- they suggested I give it a go. They also recommended changing my training.
So I switched to linear periodisation.
Basically I followed something like the following.
a couple of weeks of 10s, then 8s, then 6s, then 5s, then 2s then competition or test.
The programs were basically written backwards- starting with goal weights then writing backwards with 2s, 5s, etc.
This did not work well for me at all. I felt that during the weeks of 10s, 8s etc I detrained so much and then as the intensity and loading increased I struggled to adapt.
When I have a double bench or a double squat I run them together like a pyramid. It makes it a little tougher, but it cuts time
I just got started on linear periodisation at the you-know-where club and I'm a little worried about precisely that. I've only been training for a bit over a year, but I'm used to lifting (particularly squatting) heavier with higher volume & more frequently.
I'll give this a go for one cycle and see how it goes.
That's an interesting adaption Steve, do you maintain the programed reps/sets for the way down? It looks like you drop the first set of the 2nd group.
It'll be interesting to see how it goes, and how recovery is effected.
Yeah I started at the club in August 2010. Would be good to see you when you get back.
The only real injury has been the bicep tear. I occasionally get little niggles like a sore back or sore knees, but I seem to manage them ok.
I do light flys after I bench to stretch out my pecs and do some a bit of stretching.
Maybe I am lucky, but I think if you are careful then training the way I do prepares your body for lifting. I think in the past most injuries I have had are either from poor preparation or doing something stupid.
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