Egads. You are one terribly talented lifter. Your form looks spot on to me on everything.
Looks like you do speed GMs compared to the way I do them (slow and laboriously).
Regarding Gillingham’s bench program . . . a 12-week cycle only has a lifter hitting his/her pre-programmed max for a single twice and then increases 2% for a single on the last training day. I just can’t see how this will increase one’s strength. Unless the strength increases come by doing the reps at lower weights. But even those don’t seem like enough weight to edge up one’s max. Thoughts?
Hey kpsnap,
I’ll throw a couple of thoughts out there.
And just know i respect the hell put of BG and you’ll never meet a better individual as far as i am concerned.
Yes the strength gains would come from the volume on the down sets. Honestly i don’t know that bg’s bench program would fit a lot of people (my personal thought). But it has been great for BG. I think most people would do better with more 5x5 on the down sets. BG is a SHW and very explosive so i think the sub max singles and mutliple triples fit his make up.
As far as strength this little basic spectrum of reps has held true for many years and many people.
8-12 strength endurance, 4-8 strength building 1-3 strength testing/peaking. If you look at some of the best usapl lifters many follow this type of theory.
As far as increasing the bench…i think there are two types of training and have to figure out which might work for you? Some lifters can really bench and not do much esle and their bench seems to go up, the old russian saying to bench more you need to bench more. Then those that get increases off of strengthening everything involved in the bench like presses, inclines, dips, lots of lat work etc and really on need some basic bench work.
Ok got a little off track.
[quote]kmcnyc wrote:
Very cool stuff in here, nice work.
training is looking strong indeed.
I will admit it took me several attempts to get past upscales video
[/quote]
ha - I am getting better…some things to keep working on.
Hey Germanone your video skilz are way improving, i didnt have to stand on my head or anything …looking forward to you tweaking my form and all…yours is crazy good! Man you are so dang strong!
[quote]Germanone wrote:
Hey US, thanks and thanks for stoppin by. Are we on for that thursday?[/quote]
yes we are.Im sure ill talk to you before you come, looking forward to it.Have to be sure to get some film for all the video lovers…
[/quote]
Cool. I’ll do a little research to find a place that we can use chalk, etc. Do you still have your flip vid? If not i’ll bring mine then we can post vids.
[quote]UpScale wrote:
…Mods i am fully clothed haha sorry for repost G
this was the @155 looking forward to working with you.[/quote]
You are off to a fantastic start!!! I really like how your set up has improved, you get nice and locked in. I want to try to tweak a few things and see how it feels and come up with a style that fits your body. Will be much easier to do in person. Also we’ll identify some weak spots that we can focus on in training. But great work so far!!! Awesome.
Hey cav, yes that is me (current pic). I know what ya mean about all the abbreviations, sorry.
Ok all good things come to an end and so did my volume cycle. I wanted to see if i could go 4-6 weeks training with a fair amount of volume and i made it 4 weeks. Just an FYI, when i get to heavy cycles i follow a 10 day microcycle. MWFM, week 2 is WFMW, etc so i can recover. So for me training 4 days a week plus 2 sled days and abs on off days is off the charts volume/frequency.
But body is telling me to back off for a few days so i’ll listen and recover.
Today
Hip Mobility and Stability work
Squat (belt)
375x3 405x5 375x3
I felt strong but was tight, depth was just a tad high, trouble keeping back locked in, hips tired, had to dig deep for motivation, etc. All sighns of fatigue.
So called it quits there.
I am thinking next cycle stuff already and i’ll keep ya posted.