Hope this doesn’t come off as another big official thread, but I was thinking: T-Nation has posted all these articles and training programs, how about we post what has worked, what weight or PR we achieved, and of course how we did it. Programs outside of T-Nation can be reviewed as well. Type of lifts don’t matter, bench, squat, clean, curl, etc.
I’m a little short on time now, I’ll post my results later, hope this will work!
Haha, I’ll try to formulate my words better, this isn’t going to work, later dudes, I’ll be back!
ME day
Bench variation:
work up to a 1-5rm over 3 weeks
2 Board Press:
work up to 3rm over 3 weeks
3/4 Boar Press:
work up to 1rm over the course of 3 weeks
Lats
Upper Back
Bi’s/tri’s
DE Day
55,60,65% 3 week wave, work up to about 90% on the last week
Dumbbell bench: 3-5x10-12, trying to improve each week
Front Plate Raises: 3x12-15
Chest supported rows: 3x10-12
Upper back
Curls
I did the ME day for a 3 week cycle a couple of months back and hit a 20kg PR in the gym with my shirt, I also gained about 5kg since my last max attempt, in the interest o full disclousre.
I re-ran the ME day over the last 3 weeks and hit a 5kg PR off 3 boards and a 1 rep PR off the 2 board.
I feel the De day that I added in this time around was a big factor there.
So all things being equal, my shirted bench should stand at PR levels now too.
I hope that’s the sorta idea you had for the thread.
Thanks, yup, just state what has worked for you and how.
Things that helped me:
Hit a 10 kg PR with 4 weeks of the “add 50 lbs to your bench” (www.joeskopec.com, then go to “calculators”) program, the same setup didn’t do much for my squat.
I also hit a 10 kg PR with Poliquin’s 1-6 principle. Not much, but if you consider the routine lasted only 3 weeks.
My vertical jump went way up when increasing my romanian deadlift and full back squat.
I’ll scavenge my documents for some more stuff, hope to updated the thread later, thanks Hanley!
[quote]arnoud verschoor wrote:
Hit a 10 kg PR with 4 weeks of the “add 50 lbs to your bench” (www.joeskopec.com, then go to “calculators”) program, the same setup didn’t do much for my squat.
[/quote]
Going from what to what?
I probably would kill you and everybody you love for 10kg on my bench in 7 weeks.
I don’t know if my input counts, but I went from benching 205 to 245 (lbs)in four weeks doing Charles Staley’s EDT.
Didn’t do anything for my 350 squat though.
German Volume Training got it there, though, from about 325 (the squat).
Right now I’m seeing how GVT affects my Snatch and C&J. 4-week cycle’ll be over next week. Will post results.
Interesting thread idea, Arnoud, slightly different twist. You know about my power clean routine back in my prime. But in my old age comeback, I went from next to nothing to 275 doing my old school reps and sets, then hit a plateau. Then I followed Koing’s advice and did a routine of six working sets of triples at 80% 1RM. It was a ball buster, but after only three weeks, I then went for a 1RM, did 290 easily and barely missed 300. Doc
My biggest strength gains were when I was doing cluster sets in deadlifts in my HSS-100 leg day. 3 sets of 5 mini-sets w/ 12 seconds rest in between reps on the H part. I went from 205 to 275 1RM in 2 months. Ever since I switched programs, my deadlift never improved…
My deadift went from 105kg to 150kg in about a month. The secret was to buy more plates.
That reminds me, anyone heard of Barry Ross, controversial sprint coach, has coached Allyson Felix, the 200m sprinter?
I used his routine, simplifying it to 3 sets of 2 reps, with a few depth jumps one minute after each set. The sets were simply as heavy as I could, adding 5 kg’s each new session. Brought my deadlift from 180 kg to 195 kg in 3 weeks.
To Hanley, I’m not much of a bencher, the add 50 lbs to your bench brought my bench from 225 lbs to 250 lbs in 4 weeks.
Front squat: started the year at a pathetic 95kg (BS was 130kg, DL 187.5kg at this point). For the first 24 weeks of the year I did:
Weeks 1-3
Week 4
Weeks 5-7
Week 8
Weeks 9-10
Week 11
Monday - Triples at 55%, 65%, 75%, 75%, 75%
Thursday - As Monday but take 5kg and 1 rep off each set
Week 12
Monday - off
Thursday - 50% x3, 65% x3, 80% x3, 92% x 1, 105% x 1
I got PRs of 110kg and 112.5kg the first cycle, and 117.5kg the second time. The best gains were probably in technique and upper body strength though. The first couple of weeks of 5s were tough but made my rack much stronger.
After that I just started working up to a max triple on Mondays and a 4RM on Thursdays, aiming to add 2.5kg each week, and testing my 1RM when I felt strong.
Hit 120kg for a single 2 weeks after I did the 117.5kg, then had a good month where I didn’t squat at all because the rack disappeared while they repaired the floor. Came back and hit 120kg again first week back. Did 125kg and 130kg 2 weeks later. Tripled 120kg the next week.
Just did 135kg on Nov 12th (on a misloaded bar - didn’t notice I had 2.5kg extra on one side, just thought I’d unracked it a bit off-cenre…). Should be good for 140kg at the end of the year, which would be 45kg up on where I started.
BW started at 77kg, I was up to about 85 mid-summer, now hovering around 79kg because I can’t decide whether to lift as a 77 or an 85 - at 5’7" I hover between the two classes.
[quote]ninearms wrote:
Front squat: started the year at a pathetic 95kg (BS was 130kg, DL 187.5kg at this point). For the first 24 weeks of the year I did:
Weeks 1-3
Week 4
Weeks 5-7
Week 8
Weeks 9-10
Week 11
Monday - Triples at 55%, 65%, 75%, 75%, 75%
Thursday - As Monday but take 5kg and 1 rep off each set
Week 12
Monday - off
Thursday - 50% x3, 65% x3, 80% x3, 92% x 1, 105% x 1
I got PRs of 110kg and 112.5kg the first cycle, and 117.5kg the second time. The best gains were probably in technique and upper body strength though. The first couple of weeks of 5s were tough but made my rack much stronger.
After that I just started working up to a max triple on Mondays and a 4RM on Thursdays, aiming to add 2.5kg each week, and testing my 1RM when I felt strong.
Hit 120kg for a single 2 weeks after I did the 117.5kg, then had a good month where I didn’t squat at all because the rack disappeared while they repaired the floor. Came back and hit 120kg again first week back. Did 125kg and 130kg 2 weeks later. Tripled 120kg the next week.
Just did 135kg on Nov 12th (on a misloaded bar - didn’t notice I had 2.5kg extra on one side, just thought I’d unracked it a bit off-cenre…). Should be good for 140kg at the end of the year, which would be 45kg up on where I started.
BW started at 77kg, I was up to about 85 mid-summer, now hovering around 79kg because I can’t decide whether to lift as a 77 or an 85 - at 5’7" I hover between the two classes.[/quote]
Impressive, ninearms, both in design and results. Doc
Coan Deadlift Routine
DL 500 >> 550
Sheiko#29
Bench 300 >> 315
This bench increase was after my bench had been plateaued for about 6 months so I was quite impressed.
Squat 455>>475
Deadlift 550 >> 565
This was without a deload, I went from #29 straight to maxing the next week (finished #29 on Friday, maxed on Wednesday)