tyreguy Posted February 24, 2015 Report Share Posted February 24, 2015 So will be looking at starting this next weekPretty much just effing around at the moment and need to be programed.Looking at doing it 4x week (apparently there is a 3day per week version).I know brahs on here been getting gains, so guidance much appreciated. :yes: Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 25, 2015 Report Share Posted February 25, 2015 my mate is doing the boring but big variation, think its the same thing but with some high rep stuff at the end of each day hes getting good as results only reason i didnt do it was the spreadsheets were confusing as and couldnt reaely understand logic of it (this was ages ago) Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 25, 2015 Author Report Share Posted February 25, 2015 ......This,Boring but big, easier to followIf that's the case I might as well do something else Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 25, 2015 Author Report Share Posted February 25, 2015 if easier version out there to follow please fax me here Quote Link to comment Share on other sites More sharing options...
crazyfacials Posted February 25, 2015 Report Share Posted February 25, 2015 did it a couple of years back got good results out of it, there are a million spreadsheets out there, some are very easy and have all the calculations you'll need, and even the pdf book where you can get it for "free" or be a decent dude and pay for it Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 25, 2015 Author Report Share Posted February 25, 2015 Nah im not decent br0, I did see a pdf version bout 100 pages or so.Tom lee got an old thread here somewhere, I see but that custom made for his mate.Im not his mate so I read to make sure get guts of it. Much to do after work and dinnertonight. :pfft: Quote Link to comment Share on other sites More sharing options...
Spacebound Posted February 25, 2015 Report Share Posted February 25, 2015 make your own spread sheet on excel, it will take no time Quote Link to comment Share on other sites More sharing options...
PaulyV Posted February 25, 2015 Report Share Posted February 25, 2015 Ive used this for 5cycles(5months) now. Its pretty easy just plug in your maxes. There is also a 3/5/1 version, the one i use, if you are also interested. Hope you find it helpful and easy. Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
FUBU Posted February 25, 2015 Report Share Posted February 25, 2015 Whats all this shenanigans about? Sounds like gibberish to me. Why not just train hard like a mofo. All it takes is commitment and motivation. Whats so hard about that. Anyway, I might be speaking off topic, I better shut my waha nui. You could be talking about gear for all I know. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 25, 2015 Author Report Share Posted February 25, 2015 Ive used this for 5cycles(5months) now. Its pretty easy just plug in your maxes. There is also a 3/5/1 version, the one i use, if you are also interested. Hope you find it helpful and easy. make your own spread sheet on excel, it will take no time Found a few apps on google play, looks like ill use this one...https://play.google.com/store/apps/details?id=com.vandersw.wenderlogbook&hl=en Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 25, 2015 Report Share Posted February 25, 2015 Whats all this shenanigans about? Sounds like gibberish to me. Why not just train hard like a mofo. All it takes is commitment and motivation. Whats so hard about that. Anyway I might be speaking off topic, so I better shut my waha nui. You could be talking about gear for all I know.Commitment + motivation with no plan is not optimal in most situations m8 Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 26, 2015 Author Report Share Posted February 26, 2015 Based off maxes looks like this Week 1 Day1 Military press Warm up25kg x5, 32kgx5, 38kgx3 5 reps at 41kg rest 2mins 5 reps at 47kg rest 2minutes AMRAP at 54kg - 85% of 1rm.(previous cycles AMRAP) score n/a Assistance Exersises.*Upright rows, and same as bench accessories, also lower back, and core stuff. Benchpress.Week1 day2 Warmup. 43kgx5, 54kgx5, 65kgx3 70-5 rest 2mins 81-5 r2m 92-AMRAP Assistance Exersises*Pull ups (bw) For more lat activation*Dips*Incline/Decline. BacksquatWeek 1 Day 3 Warm up is 58-5, 72-5, 86-3 94-5 r2m 108-5 r2m AMRAP @122kg Assistance exercises are*Good mornings, hyperextensions-BW for reps or weighted.*Hanging leg raises. DeadliftWeek 1 Day 4 Warmup. 70kgx5, 88x5, 105x3 114-5 r2m 132-5 r2m AMRAP @ 149 Assistance Exercises are* DB lunges, Leg press.*Do Deadlift at the gym, my bar no good for dropping too much. This is week 1. Quote Link to comment Share on other sites More sharing options...
Kalidane Posted February 27, 2015 Report Share Posted February 27, 2015 f*ck all this AMRAP shit. I don't even know what that is. Just do the starting strength program. Practice proper technique. Have someone who knows what he's doing help you with technique. 4 weeks doesn't count as doing the program. More complicated doesn't mean better. It just means more complicated. Doing the important stuff right will pay off far better. Quote Link to comment Share on other sites More sharing options...
Hu Gh Posted February 27, 2015 Report Share Posted February 27, 2015 not 100% sure but guessing its an acronym for 'as many reps as possible' Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 27, 2015 Author Report Share Posted February 27, 2015 not 100% sure but guessing its an acronym for 'as many reps as possible'Yea bro. Quote Link to comment Share on other sites More sharing options...
tyreguy Posted February 27, 2015 Author Report Share Posted February 27, 2015 f*ck all this AMRAP shit. I don't even know what that is. Just do the starting strength program. Practice proper technique. Have someone who knows what he's doing help you with technique. 4 weeks doesn't count as doing the program. More complicated doesn't mean better. It just means more complicated. Doing the important stuff right will pay off far better.Know what you mean bro, program can be as long as 12 weeks if you like this just all I write up so far. AMRAP means I log and use as a yard stick for future see how many reps I can get later on in that lift at that weight, yea I haven't even thought about 1 rep maxes, don't need to Chur.. Quote Link to comment Share on other sites More sharing options...
Realtalk Posted February 28, 2015 Report Share Posted February 28, 2015 Amrap is a good way to measure progress without beating your body up with lower rep stuff. So amrap backsquat at 122kg - if you can do 8 reps, then next time you test you can do 12. Well obviously your 1rm has increased. That's how I prefer to get stronger anyway by keeping weight high, rpe high and only way you can do good consistent sets of this is to not do many sets. Assistance work just as good and doesn't ruin your body. bodybuilders are some of strongest people and their workouts are all 'assistance' as we know it.But there are many theories, my advice would be to stick to your program religiously. Doing hybrid of programs and fucking with them is idiotic and just becomes a cluster f*ck with doing all sorts of shit for no reason. 531 probably the most popular strength training program ever made. There is no debating that it doesn't work. Quote Link to comment Share on other sites More sharing options...
Kalidane Posted March 2, 2015 Report Share Posted March 2, 2015 I got my rackpull to 220kg (straps) 'cos pretty much all I did was deadlifts and rackpulls. It shouldn't surprise that going heavy often has an effect. All I have found from volume is that it makes recovery take longer. Not sure it had the same strength benefits. I guess we all have to go through that experiment to see what's best. It's all part of the fun! The good thing about people changing programs every 3 weeks is that they look shit. Contrast is important yo Quote Link to comment Share on other sites More sharing options...
tyreguy Posted March 2, 2015 Author Report Share Posted March 2, 2015 I got my rackpull to 220kg (straps) 'cos pretty much all I did was deadlifts and rackpulls. It shouldn't surprise that going heavy often has an effect. All I have found from volume is that it makes recovery take longer. Not sure it had the same strength benefits. I guess we all have to go through that experiment to see what's best. It's all part of the fun! The good thing about people changing programs every 3 weeks is that they look shit. Contrast is important yoHow long you been natty br0? Quote Link to comment Share on other sites More sharing options...
Kalidane Posted March 3, 2015 Report Share Posted March 3, 2015 How long you been natty br0? 1975 yo Realtalk 1 Quote Link to comment Share on other sites More sharing options...
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