[quote]tamaral wrote:
I couldn’t comment on the double progession’s article so I’ll write here. Could I do the double progression at bench press everyday? For example, on monday 5 x 3 and if on wednesday I reach the five, will I be able to rise the weight on thursday[/quote]
Aloha Tamaral,
You might have better luck getting an answer if you start a thread under CT’s forum than posting your question here.
This thread is about CT’s Layering System.
[quote]HawaiiTunya wrote:
2014 WABDL World Championships- Master Women’s 47-53 World, State and National Record with 275.5lbs. Previous record was 254.6lbs from 2007.
Mahalo nui loa Coach. [/quote]
congrats !
bravo
[quote]HawaiiTunya wrote:
2014 WABDL World Championships- Master Women’s 47-53 World, State and National Record with 275.5lbs. Previous record was 254.6lbs from 2007.
Mahalo nui loa Coach. [/quote]
That’s one big trophy! I’m just waking up, will get to your earlier post a bit later today 
[quote]tamaral wrote:
I couldn’t comment on the double progession’s article so I’ll write here. Could I do the double progression at bench press everyday? For example, on monday 5 x 3 and if on wednesday I reach the five, will I be able to rise the weight on thursday[/quote]
If you bench everyday the double progression will not be ideal as fatigue accumulates during the week and when you are “theoretically” able to go up, you will actually be at your lowest performance potential due to more fatigue (from doing more work).
I do like to do a lift everyday to make it go up fast. But you can’t use a true linear progression this way.
What I would recommend is to have 2 days per week that count as “all-out double progression days” (days where you try to do more reps to be able to add weight) and the other days are “technique/lighter” days… these are submaximal days where you don’t go all outbut focus on perfecting technique, getting some work done. Even if you don’t go all out, it will do A LOT to improve performance through increases in intra and especially intermuscular coordination.
For example, let’s assume that you bench 6 days a week with a 7th day off:
DAY 1: 75% of your max 5 x 3 (no double progression, just do the reps with high quality)
DAY 2: Double progression day (where you try to improve your performance either by adding reps or weight)
DAY 3: 80% of your max 5 x 2 (no double progression, do not go heavier than 80%)
DAY 4: 85% of your max 5 x 1 (no double progression, do not go heavier than 85%)
DAY 5: Double progression day (try to improve on your previous double progression day performance)
DAY 6: 60% 3 x 8-10 (do not go to failure, just get the blood flowing to the muscles)
DAY 7: OFF
Note that the percentages are based on a pre-cycle max. DO NOT change the weight on those days until you have increased the weight you use on your double progression days by 10%. When that weight is up by 10%, increase the “percentage days” by 5% (no more!).
For example, if your pre-cycle 1RM is 300lbs the weight to use on the percentage days would be:
DAY 1: 225
DAY 3: 240
DAY 4: 255
DAY 6: 180
Now, at that time let’s assume that your"double progression weight" (where you shoot for 5 sets of 5) is 235lbs… once you are able to get 5 SETS OF 5 WITH 260LBS you increase the weights for the percentage days to:
DAY 1: 240
DAY 3: 255
DAY 4: 270
DAY 6: 195
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
2014 WABDL World Championships- Master Women’s 47-53 World, State and National Record with 275.5lbs. Previous record was 254.6lbs from 2007.
Mahalo nui loa Coach. [/quote]
That’s one big trophy! I’m just waking up, will get to your earlier post a bit later today :)[/quote]
Mahalo Coach. After hitting the 275.5lbs and getting on the board, Mike said to play. We went up to 303lbs, second lift wasn’t any good and the third one was actually an easier lift than the 275.5 but I missed on the lockout. Next time!
This seems good approach. But how would you organize this to get back squats in too?
Regards, Sami
EDIT: I was referring to this:
" Christian Thibaudeau wrote:
19 DAYS OUT
Deadlift competition style
Ramp to 1RM
Back squat 3 x 4-6
18 DAYS OUT
Bench press competition style
Ramp to 1RM
Seated cable row 3 x 6-8
17 DAYS OUT
Deadlift competition style
4 sets of 1 with 90% of max
Front squat 3 x 6-8
16 DAYS OUT
Bench press competition style
4 sets of 1 with 90% of your max
Lat pulldown 3 x 8-10
15 DAYS OUT
Prowler pushing light weight for time, max distance in 15 minutes
14 DAYS OUT
OFF
13 DAYS OUT
Competition style deadlift
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible
12 DAYS OUT
Competition style bench press
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible
11 DAYS OUT
OFF
10 DAYS OUT
Prowler sprints, 5 x 30 yards
9 DAYS OUT
Competition style deadlift
Ramp to 1RM
Leg press 3 x 6-8
8 DAYS OUT
OFF
7 DAYS OUT
Competition style bench press
Ramp to 1RM
Seated cable row 3 x 8-10
6 DAYS OUT
Prowler pushing moderate load, slow strides, 5 x 60m
5 DAYS OUT
Competition style deadlift 80% 8 x 1
4 DAYS OUT
Competition style bench press 80% 8 x 1
3 DAYS OUT
OFF
2 DAYS OUT
Competition style deadlift 3 x 1 @ 80%
Competition style bench press 3 x 1 @ 80%
1 DAYS OUT
OFF
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs"
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