Big Boy Basics

[Andalite]

However for the SDT how do I know how much to progress or whether I should be adding sets, reps or weight to each week. Is this also something I will base on how I felt about the lifts? However I am only supposed to add weight to the bar so I am assuming that I will add weight and then adjust my sets and reps so that I can handle this new weight..

Adding weight is the last resort.

You base ALL your workouts depending on how YOU feel.

With Deadlifts at this high weight (400+) it is difficult to achieve TRIPLE progression, but single and double are both viable options.

This is why my training is like 70% thinking on my feet. You get used to it. All this becomes second nature to you after a while.

So you said for my bench press I should start of with Quality Volume for my first Bloc, would this look someting like this?
Current 1RM: 300 85%= 255

255 lbs. x 3 reps
260 lbs. x 2 reps
265 lbs. x 2 reps ( move to singles so i can continue progressing without getting fatigued?)
270 lbs. x 1 rep
275 lbs. x1 rep...

You don't have to do 3 reps with 255 just because it is 85% of your max.

The idea here is to maintain QUALITY reps while handling heavy weights.

So you will actually decide how many reps to do WHILE you doing doing them. As in, you'll finish 1 rep and because you think your form was good, you will do 1 more. Then you might quit to leave something in the tank.

Add weight, repeat.

How far would I go? How do I decide how many reps to do per set, is this where I basically try to leave one rep in the tank at the end of each set?

Your job is to maintain QUALITY on all reps. That is all. How many sets, etc is all up for grabs. You need to use that 85% mark only as a rule in the first week so you have something to base yourself off of.

If the first workout goes well, you will know where to really start and you will be able to hit higher weights. As in Week 2 could start with 265 instead of 255.

You can repeat sets as well. For example, you could do 265x2 and then proceed to do 265x1 if you want to. Then you could do 275x1 and then 275x2. It is ALL up to you because YOU have to be able to tell if your form is holding up.

Sorry for all the questions, by the way is there an article for the quality volume bloc i could not find it.

Nope. I'm pretty sure it is in the works though. Keep reading like a fiend though

 

[the.gladiator1987]

Hey andalite, so say you go to a top set for bench

275x5

Then where do you go?

 

[miked8c]

Ok I think I get you. So how far up would I keep progressing, say I did 275 and it was difficult would I move to 280 if I knew I could squeeze out one rep with that or would I just quit at that point and call it a day.

Do I have to do this same type of scheme witrh my assistance or do I just perform straight reps and sets with that? barring the exercises where you specifically told me what to do.

 

[Andalite]

Hey andalite, so say you go to a top set for bench

275x5

Then where do you go?

You build on that.

If you did 275x5 this week, next week try to do 2 sets with 275 and beat your old 5 rep total number.

For example:

Week 1: 275x5
Week 2: 275x5, 275x4 <<-- You did 4 more reps. That is an 80% increase in workload and strength.
Week 3: 275x5x2 <<-- You added 1 more rep. Now you've gone up by 10% or so.
Week 4: 280x4x2 <<-- New PR
Week 5: 280x5x2 <<-- 2 more reps added

Keep increasing density till you hit a point at which you can safely increase the weight without a major compromise in workload.

 

[Andalite]

Ok I think I get you. So how far up would I keep progressing, say I did 275 and it was difficult would I move to 280 if I knew I could squeeze out one rep with that or would I just quit at that point and call it a day.

Do I have to do this same type of scheme witrh my assistance or do I just perform straight reps and sets with that? barring the exercises where you specifically told me what to do.

You would have to make that call. That is thinking on your feet. Suppose you hit 275 but it was super difficult. Then you rest for say 13 minutes and you feel much better, I would go for 280 if I knew for sure that I could get it because I'm well rested and during my rest time I was visualizing the whole lift and getting myself primed.

For the assistance exercises, you could pyramid up or down but basically rely on SDT Progression for them as well. It is all up to you. A simple wave loading is generally how I plan this out...
Week 1: High Volume
Week 2: Medium Volume
Week 3: VERY High Volume
Week 4: Low Volume (this means you up the intensity by a sufficient amount though)

 

[miked8c]

So just a personal question..

Do you go to the gym with a workout notebook? I write down all my numbers before I go to the gym but since the weights you do depend mainly on how you feel about them that day what do you do?

 

[Andalite]

So just a personal question..

Do you go to the gym with a workout notebook? I write down all my numbers before I go to the gym but since the weights you do depend mainly on how you feel about them that day what do you do?

Yes I go to the gym with an actual journal which has a LOT of things scribbled onto it. I have a new journal for every year I train actually.

This is why a video camera is important. More often than not, I will do a set and think it was hard and believe I was slow....but then I will look at the video which will give me a perfect view of what happened and what normally has happened - in reality, is that it was an easy looking set and I was pretty fast.

That is why I insisted on a camera. It is for your own good. Almost every top level athlete records his/her videos....they may not put them up on youtube but they do record their lifting so that they know what they're really doing....even if they have coaches, coaches record the videos to analyze them later on.

 

[ExtraMile]

More often than not, I will do a set and think it was hard and believe I was slow....but then I will look at the video which will give me a perfect view of what happened and what normally has happened - in reality, is that it was an easy looking set and I was pretty fast.

this happens to me too

 

[Andalite]

this happens to me too

Thats why recording yourself is very important. When you watch yourself workout - and by that I mean via the camera - not the mirror lol; you are able to make an unbiased judgement on your technique.

 

[Andalite]

Lower Body Training 2

Today was supposed to be a Full Body Training workout, but, I messed up. I got carried away with this lol.

So, things are looking up slightly. I should have my home gym set up by the middle of July. I have been notified that I am not going to be suspended from my current gym/club for the spat I got myself involved in 2 weeks ago. Thankfully, the guys backing me up really tore down the threat. In addition to that this current ban on video cameras (which is why I haven't been recording my workouts) should also be revoked by sometime next week.

Overhead Squats = 155 lbs x 2 reps x 3 sets
My legs were extremely sore today. These 3 sets were incredibly difficult for me.

Front Squats @ 85% of last workout = 235 lbs x 5 reps x 3 sets
I am beginning to fall in love with this exercise once again!!!

Keystone Deadlifts = 345 lbs x 3 reps x 3 sets
This exercise is basically an RDL with the weight on pins. So you unrack the weight, step back by a few paces and then you execute a form of an RDL but you focus on your lower back, hips and glutes.

Landmines = 45 lbs x 7 reps x 4 sets

Good workout. Until my home gym is set up and I have a good training rhythm going on, workouts are going to be exactly like this.