I am wondering C4G (or others if they have any input), what’s your take on using small/fractional plates? I’ve heard some say that they are not effective, but I fail to see why exactly… Especially on bench or press which tend to progress in slightly smaller intervals. Is it simply not worth it in your opinion, or would you try to use them if you had been unable to progress by a larger amount (partly as a psychological tool perhaps?).
I tend to avoid them at the moment, by the way.
I read somewhere that your CNS doesn’t really realize you upped the loa by half a pound or something. Therefore, micro-loads have no training effect. By the way, I never used them, so I don’t know how it really works.
Yeah I can remember something like that being said by someone (maybe Pavel Tsatsouline?), just wondered what people had found. Interesting…
Micro loads really aren’t worth it. Tried it and never got anything out of it. Working up to a max+back off sets is much bett IMO.
Speaking of back off sets I’m currently doing 90%x1x3. Is that good enough or should I add a bit more volume?
I played A LOT with back off sets, using some ideas from Nemesis WOD; the variations I used the most were:
-
second ramp (triples from 70% of daily max to a heavy triple, but not always a true 3RM);
-
3x2 @90%
-
6-10x1 @90% (keeping rest periods short)
Hope it helps.
Question: since I recently set up my home gym, now I can train whenever and how often I wish. Thoughts on maxing twice a day on bench press (my weakest lift, and also because of a bench-only meet mid-december)? I’m thinking of this split:
AM
(mo/wed/fri): squat and bench press
(tue/thu/sat): bench press and deadlift
PM: BP or variation (close grip or floor press)
[quote]fabiop wrote:
I played A LOT with back off sets, using some ideas from Nemesis WOD; the variations I used the most were:
-
second ramp (triples from 70% of daily max to a heavy triple, but not always a true 3RM);
-
3x2 @90%
-
6-10x1 @90% (keeping rest periods short)
Hope it helps.
Question: since I recently set up my home gym, now I can train whenever and how often I wish. Thoughts on maxing twice a day on bench press (my weakest lift, and also because of a bench-only meet mid-december)? I’m thinking of this split:
AM
(mo/wed/fri): squat and bench press
(tue/thu/sat): bench press and deadlift
PM: BP or variation (close grip or floor press)[/quote]
I’ll give the 3x2@90% a try. I’d lie my back off sets to be low volume but still working in the 90% range.
Also I got to the gym late yesterday so I was only able to hit deadlifts plus back offsets but no pressing. Should I make up for it tomorrow?
[quote]DmitryKlokovFan wrote:
I’ll give the 3x2@90% a try. I’d lie my back off sets to be low volume but still working in the 90% range.
[/quote]
There were days in wich I wasn’t able to hit 90% for a double. Singles were much more “user frindly” 
[quote]fabiop wrote:
[quote]DmitryKlokovFan wrote:
I’ll give the 3x2@90% a try. I’d lie my back off sets to be low volume but still working in the 90% range.
[/quote]
There were days in wich I wasn’t able to hit 90% for a double. Singles were much more “user frindly” [/quote]
You’re right. On Friday, I got stapled with a 245 lb front squat(last week’s PR) and the back off sets, even for a single, felt heavy. Ditto for my cambered bar 2 board press(#255). Don’t know if it was just a bad day or the arrival of the “dark times”
Broz training using this method…
squat 4x week mon-thu daily max, back off sets
bench 5x week: same
deadlift 1x week on friday
chin ups, band rotations here and there
[quote]Wanabsedated wrote:
Broz training using this method…
squat 4x week mon-thu daily max, back off sets
bench 5x week: same
deadlift 1x week on friday
chin ups, band rotations here and there[/quote]
I think I saw this on another forum. I based my programme from Matt Perryman, author of Squat Everyday. He recommends starting off 3x a week doing two days of squat/press/pull and a pull/press/pull in between. Gradually as you adapt you start adding in “light days” and so on. Like I said previously, my program is not set in stone and will continue to evolve as time passes.
Hey guys, I friend of mine asked me if this program is suitable for equipped lifters (single-ply, IPF gear), and what would be best to do equipement-wise (ramping and maxing out equipped? Ramping raw to a %, then progressively gearing up?).
As I mentioned before, I find the application of this to gear very interesting. I can imagine that regular raw max + back offs most days with a couple of geared days building to progressively heavier weights (for singles) towards a meet would work (probably not so much for multiply as the movement pattern would be very different - ?).
The best answer at the moment might be to try adding equipped days into a scaled down Bulgarian set up and experiment, as I don’t believe many (if any) lifters have used this training for “non-raw” powerlifting…
I am currently doing something similar to the ideas presented here and I’m getting ready for a geared meet. I am on week 6 of 11 right now and so far the results are promising. I only use gear one day a week, the other days are waved in intensity using reverse bands, a slingshot for benching, and rep work
I only know of 2 geared users that use it. (obviously there are more but I personally know 2). Similarly to Jfm5193, they train raw majority of the time, (they did this beofre they moved to this program anyways).
They lift single ply and train raw 3-4 days week and in their gear 1-2 days week. Like jfm I notice that many of them use special variations as well, playing with pins, bands, slingshots and boards.
C4G
Useful tips, guys!
This thread really delivers!
By the way I am just beginning to ease into “the method” now after my injury, log will be kept and updated daily.
Concerning my multiple daily sessions of bench press experiment, so far things are going very well: I’m finishing the second week of two (up to four) sessions a day, and today did 3x1 @118 (no spotter, no rack, had to play it safe…), so I think my competition PR of 120 already belongs to history (even if meet was two weeks ago) !
EDIT: 3x1 = 3 singles, not (yet) a triple 
Question for C4G and everyone else
Recently I’ve been having some doubts about how I ramp up to my max. It may seem like I’m doing alot more than I should, despite the fact that I’m feeling fine both physically and psychologically. Anyways below is what I did last week for front squats and bench press.
Front Squats
95x10x2
115x5
135x5
155x4
175x3
195x3
210x3
220x2
235x1
245x1
220x1x3(BOS)
Bench Press(Work Up To 95%of Mon’s Max)
95x10x2
115x5
135x5
155x4
175x3
195x3
205x2
215x1
225x2
I’m still debating as to whether that’s too much or should I cut down a bit. Please critique.
This is what my routine looks like when i’m ramping up to a 1rm:
1×10 @ Bar
1×8 @ 40%
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%+ or new PR.
Then i do some back off sets.