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spug_myers
Joined: 13 May 2007
Posts: 34
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 Posted: Wed Jul 18, 2007 3:31 pm Post subject: |
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| Fruitbat wrote: | | Swinton wrote: | I was thinking of an answer for this question for quite a while and I know what I would expect for myself but it would depend on the level/training experience/age/gender/ and drug use of the individual.
8 weeks is quite short so for experienced athletes a 10% increase in the big 3 1RM's would be good and plausible. |
OK so for a 23yr old female with 1 year of powerlifting (and 2 year of BBing style trainnig) under her belt, 100% natural (with no intentions of ever being anything but) and pretty novice still. ?  |
18% increase.
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drew
Joined: 12 Apr 2008
Posts: 765
Location: ediburgh
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| Posted: Fri Jun 27, 2008 5:38 am Post subject: |
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reading up on a night shift and thought id try revitalising this thread.
with regards to the repetion days, i was reading an article from the westside website by mr simmons himself, saying that he does not do reps for reps. but reps for time. aiming for between 6-10 reps a min for anything up to 10 mins but normally 1-6. is this a technique anyone has tried
think id like to incorparate some of the things ive been reading about but im not sure how to approach it any tips and advice would be apprieciated (i was thinking the whole time i was reading how nice it would be to have someone who did all this thinking for you).
as a note of interest, how were the results for the people who tried this |
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drew
Joined: 12 Apr 2008
Posts: 765
Location: ediburgh
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| Posted: Fri Jun 27, 2008 8:27 am Post subject: |
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just going to have a little conversation to myself now as its been a quiet night and im a bit bored.
i came across this website which seemed like a good place to start to me, as i have no acess to chains bands or the weight dropping device i have seen mentioned.
http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html
then it dawned on me, it would me training a forth day which ideally for me would be an event day. has anyone any tips on how to apply this proven type of strength training to a 3 day split with optional event training.
for example, would an mon, me bench. wed, dynamic effort abreviated bench and squat. fri, me squat. sun events (when possible) succeed? |
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tictac
Joined: 31 Jul 2006
Posts: 81
Location: Inverurie/aberdeen
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| Posted: Fri Jun 27, 2008 11:37 am Post subject: |
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Drew maybe this will help if you are looking to incorporate strongman and westside. Dog posted an article fron the Elite website hope this helps.
http://www.riottraining.com/forum/viewtopic.php?t=548
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Swinton
Joined: 30 Apr 2006
Posts: 2838
Location: Aberdeen
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| Posted: Fri Jun 27, 2008 3:52 pm Post subject: |
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| drew wrote: |
with regards to the repetion days, i was reading an article from the westside website by mr simmons himself, saying that he does not do reps for reps. but reps for time. aiming for between 6-10 reps a min for anything up to 10 mins but normally 1-6. is this a technique anyone has tried
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Time is used mainly to prescribe workloads for developing endurance qualities. THerefore it makes sense that if you want to improve work capacity or local muscular endurance that time should be used. If you believe that time under tension is perhaps the most important variable for increasing muscle size then again time would be appropriate for prescribing workloads. However it is much easier to prescribe workloads by selecting a load that allows a certain number of repetitions to or short of failure.
In conclusion, we have tried timed methods and it gives some variety and is useful in the begininf of cycles when you are focusing on work capacity etc. However it is much easier and probably more affective to use repetitions count for resistance training.
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Bodybuilders train the BIG 3... Powerlifters build them!
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Swinton
Joined: 30 Apr 2006
Posts: 2838
Location: Aberdeen
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| Posted: Fri Jun 27, 2008 4:00 pm Post subject: |
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| drew wrote: | has anyone any tips on how to apply this proven type of strength training to a 3 day split with optional event training.
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Simplest Template
Mon ME Bench
Tue ME Squat
THU DE and assistance/hypertrophy
Sat: Events
On the Thursday you can perform both DE squats and DE bench. You can rotate them each week or rotate priority each week (i.e. one week there is more speed squats, the next week more speed benches), or you can turn this session into an overall power day by performing Olympic lifts, jump squats, bench throws, plyo pushups and so on.
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Bodybuilders train the BIG 3... Powerlifters build them!
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drew
Joined: 12 Apr 2008
Posts: 765
Location: ediburgh
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| Posted: Fri Jun 27, 2008 4:25 pm Post subject: |
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thanks for the adivce. if i can only train strong man on a sunday would you just bump the days down so its tue wed fri sun.
also depending on the shift pattern, sometimes i cant get to event training for 12.30, but could train in the gym at another time on sunday. in that situation would you rearange the week into a more traditional 4 day split or is it possible to try and mimick events in a regular gym, i.e with dumbell holds instead of farmers, shoulder pressing erect facing in on a hammer strength inlcline chest ( i like to think its a bit like a viking press), zercher deadlifts to help stones maybe? |
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CHRISTMAS1984
Joined: 05 Jan 2009
Posts: 65
Location: ABERDEEN
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| Posted: Fri May 07, 2010 2:00 pm Post subject: |
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not good news mate hope you feel better soon it would be a shame to miss the comp after training for it.  |
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CHRISTMAS1984
Joined: 05 Jan 2009
Posts: 65
Location: ABERDEEN
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| Posted: Fri May 07, 2010 2:01 pm Post subject: |
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| put that in the wrong place sorry. |
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