Riot Training

[manimal]

I recently had to have a lay off due to illness, but prior to that I was following a 2 day squat routine that I came up with by instinct (there may well be similar programmes out there, so I won't say that it's revolutionary or unique).

Following a 5 week lack of training I started back with it and am now 3 sessions in with the 4th this Saturday. My training partner is also using it for the first time and is also 3 sessions in. His body type is totally different to mine but he is noticing the same results.

Neither of us are getting DOMS and recovery time is minimal. Strength gains are also apparent - first time using it I got a pb after about 4 weeks and then was getting rep pbs every week. My training partner got a pb on session 3 and has a lot more left to gain.

Tuesday session is heavy day - 3 to 4 working sets. First set of 6 unbelted. Then 2 or 3 submaximal belted singles and finish with a flush set.

Saturday session is volume day - 6 sets of 6 followed by a flush set - all unbelted.

By doing most of the work raw, the core muscles are getting a lot of work which I think helps squat position, stability throughout the exercise and posture.

I'm going to test Neill's max at the end of this cycle and I'm sure that he will have increased it by over 20k in this time.

While people who have been lifting heavy and competing for a number of years probably won't get the same gains to their max, I believe that there will be a significant gain in 6 rep max, which in turn will increase top end.

I'll post my findings at the end of the cycle with gains to 1 and 6 rep range.
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I don't break rules, I just bend them....a lot!

Weakness is just that...

[andyclegg2001]

Brian,

Cheers for posting that. It is always useful to see other people's routines. How does you progress the weight each week ? How does the work sets on the heavy day compare to the volume day ?

DOMS ??

Andy
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[manimal]

Andy,

the weight on the Saturday for volume is increased by 2.5k per week with the 6th set being the next weeks starting weight. e.g 5x6@150 + 1x6@152.5.

The weight on the Tuesday for Neill will be increasing by 2.5k per week and either 2.5 or 5k for me. The weight used for the single set of 6 is 10k heavier than that used on the volume day. The singles for me are then 20k more than the weight used for the 6 and then another 12.5k above the first single.

The flush set goes up by 2.5k per session so by 5k per week. The flush set is a set of 30 reps. Good for the cardio. I first started doing the flush set with a bar loaded to bodyweight and was almost up to 100k before taking ill. I'm back up to 92.5k this coming session, so not too far off for that part of the programme - the rep strength is returning quite quickly.

DOMS - delayed onset of muscular soreness - the tight (or sore) feeling in the muscles people tend to get 2 days after a session.

I already know this works for me (Allen got a video of me doing a totally raw set of 6@170 followed by a belted 4@182.5 followed by a double@192.5) and it seems to be working well for Neill also. As I say, I will post strength differences at the end of this cycle. I'm going to be using this routine up until the unequipped. Trying to decide which weight class to aim for now...

Bryan
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...

[andyclegg2001]

82.5's - try to push Allen ?
Though you may want to come down to 75's to kick my ass!!
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[manimal]

That's the decision I'm trying to make.

I lost a lot of weight when I wasn't well - over 6k, almost 7k. It's stabilised now and is about the same as I was before I dieted down to the 75k class. So it's really how I feel and how much cardio I end up doing (starting back to swimming this coming week).

I think Allen is going to be a long way ahead by July - I need to regain the stength I lost before I can start to improve. So...I might go to 75k class and up the squat record a bit.

I'll keep you guessing till the last minute - give you some motivation
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...

[SuperSteel101]

Here is the video Bryan mentioned above ...

http://www.youtube.com/watch?v=yyEVN5-RkVg

Awesome squatting!

[manimal]

Well that's me 5 weeks back into things after a long gap. Working with the 30 reps is definitely helping things progress. My raw 6s have increased by over 15k in this time and my 30 rep range has gone up by about 20k to give me a new pb for this the past 3 sessions.
The 6s gain is not a true representation of an increase in strength as I am returning from illness. Top end is returning pretty quickly with me making a squat at 95% of my pb on Tuesday.
Now it's time to get things improving beyond where they were 3 months ago. 6 weeks or so till the unequipped. If things are going well, I'll be on the platform and doing my damnedest to show that this program works.
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...

[manimal]

Competition done and I can honestly say that the programme works for top end gains now.

My previous best was 202.5 in the gym. Now it's 207.5 and potentially even higher - the way i felt on Sunday after the 207.5, if I'd had a 4th attempt I would have shot for 212.5.

I'm going to modify the programme slightly and follow it for 12 weeks straight and hopefully gain another 5 to 10 kilos top end from it.

That's next week though - tonight was VERY light 120s to deload.
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...

[andyclegg2001]

Bryan,

Seems to be working very well for you. Still not clear how the weight on the sub-max singles on the heavy day progresses - are saying that the first single is 10-12.5kg higher than the set of six and then you do another single or two at 20kg higher than the set of six ?

But you mentioned that you did 182.5kg for a set of four - maybe you just felt good and turned a single into a set of four ?

The numbers for me look quite good :

Volume Day (wk1): 6 sets of 120x6, 75x30 (pukes-ville!!)
Heavy Day (wk1): 130x6, 142.5x1, 150x1, 75x30

with everything going up by 2.5kg each week.

Thinking about how that might extend to a build up to an equipped comp - I guess I could just adjust the heavy day according to what equipment being used that week - i.e. suit bottoms, suit bots + loose wraps, suit bots + tight wraps, and finally full monty. Probably would have to back off the volume day a bit as things got more serious.

What do you think ?
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[manimal]

Andy,

The video Allen took was me testing strength gains and not an actual part of the programme itself.

If your heavy raw 6 is done at 130, the first single would be 150 and the second 162.5 based on the way I did it, but I think the numbers you have posted will still give good gains. The poundages of the singles are not as important - as long as they prove a small challenge, but are nowhere near maximum effort, then the results you receive should be similar. The raw 6s are where the majority of the strength is built as the core muscles are fully engaged throughout the movement. I did however find that doing 6s without the singles was not as effective.

The 30 rep set is a sword of damocles principle - most people will advocate a 20 rep set, but personally i have found that the extra ten reps restores muscles far quicker than 20 although 30 is a far more gruelling set to do than 20. The way I find it best to approach this set is to go through the first 20 reps without stopping, then take it 2 reps at a time for the last ten. The reason for this is that most people will start to hyperventilate on higher rep sets, causing one of three things to happen:

1. - A tingling sensation in the forearms due to alteration in oxygen levels.
2. - Lightheadedness due to the change in oxygen levels.
3. - Mental fatigue as it is a brutal set.

By getting the first 20 done and then breaking the remainder, point 3 is reduced, while points 1 and 2 lessen as the lifter gets breathing back within normal parameters sooner.

What I would say is that 3 weeks out from a competition, cut the volume day and the 30 rep sets. I can honestly say that the approach works. Martin is trying it and 2 weeks in is noticing a gain in strength.

I hope it works for you - keep me posted on your progress.

Bryan
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...

[manimal]

Another success on this programme - Martin was squatting today and his last submaximal single was 152.5k.
His previous pb (prior to starting this programme) was 140k.
In 2 weeks he has already gained potentially about 20k top end.
His squats today looked the best and also the easiest I have seen him do.

It will be interesting to see how far this cycle takes him, but I estimate that when he tests his 1rm it will be in the region of 170 - 180.
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...

[manimal]

Ok, pretty much 2 weeks since the last post on here...

Martin got a 160 tonight, so already added 20k to his max and he's not reached it yet.

Good squats all round tonight - Steel has his technique working better each session. I felt strong tonight so did 2 extra sub max singles with weights higher than planned.

I'm going to modify programme slightly to accomodate heavy (for me) deadlift routine and will post developments (if any) at end of cycle.
_________________
I don't break rules, I just bend them....a lot!

Weakness is just that...