Kane's Maximum Strength
I've read Cressey's book and seen the results Anuj got, so I've decided to make up something based on Maximal Strength Training. Plus I've been checking in on everyone else's journal, so I figured that now you can all check in on me :biglaugh:
Its a fairly straight forward setup: 4 day Upper/Lower Monday: Deadlift Variant Tuesday: 'Shoulder Based' Upper (Cleans, MP, etc.) Thurs: Squat Variant Friday: Bench Variant The way it's layed out volume and fatigue are distributed across the week, rather than day to day (ie.SS). So what that means is Mon is very light volume and Fri is high volume. It also means that I've got alot more in the tank for Thurs Fri, or at least thats what it should mean :D. Mon and Tues are maximal work using singles. The intensity is varied each week; high (8 singles), medium (6 singles), very high (10 singles), low (2 singles). Of course the amount of singles I do will change depending on how I feel, but that's the general idea of how it varies. Thurs and Fri are 'maximal work' as well, but in the doubles/triples range. I don't vary them much in terms of intensity except that I do 2-3 sets of 2-3 depending on how strong I'm feeling. On these days I use 'backoff' set to get in some hypertrophy work and accumulate volume while still getting in strength work. Here are the exercises I have penciled in right now. Monday: Goodmornings: X amount of singles Reverse Lunges:2-3 sets of 8-10 reps Palloff Press:3 sets of 10 Tuesday: Cleans: X amount of singles Pullups: 4-5 set of 4-6 Arnold Press: 3 sets of 6-10 Biceps: 3 sets of 7-10 Thursday: Hack Squat: 2-3 sets of 2-3 Pullthroughs: 2 sets of 8-10 A2G Squats (Backoff set): Widowmaker (just because I want to do them :D) Friday: Close Grip Bench: 2-3 sets of 2-3 Regular Barbell Bench (Backoff set): 1 set of 8-10 JS/Pendlay/Deloaded Rows: 3 sets of 6-8 + 1 set of 8-10 Facepulls: 3 sets of 8-10 Neutral Grip DB Press: 3 sets of 8-10 |
Tuesday October 14 (Gym was closed on Thanksgiving Monday)
179lbs Goodmornings 8 singles 185x1 185x1 185x1 185x1 185x1 185x1 190x1 190x1 Reverse Lunges (Using DB's) 40 (in each hand) x 8 reps x 2 sets Palloff Press 55x10x3 My usual convention is to right down weight x reps x sets, except for singles I just put down weight x reps. I usually write down the exercise and the weight I used followed by the reps. Half the time i just end up throwing in a x 2 or 3 afterwards lol. I'm sure things will end up getting quite chaotic when straight sets aren't used lol. |
Looks interesting. Best of luck to you with the routine. How often will you rotate exercises?
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Wednesday October 15
178lbs Cleans 8 singles 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 Pullups +10x5, +10x5, +10x5, +10x5 (+10 means I had a 10lb dumbbell between my feet, so its my BW+10lbs.) Arnold Press 40x8x3 (40lb DB's in each hand) Super 7's (yeah yeah, I know. I did them and there's nothing you can do about it :biglaugh:) 55lb BB for 3 sets |
I could really see some front squats being in place of those hack squats. Other than that..I loves it.
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Wonderful!!!
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It takes some time to learn to love them but it's worth it, I think.
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My problem is I've never given them that time :D
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they are easily becoming my favorite. |
Why all the love for front squats guys? I hate em LOL!
Best of luck Kane. |
Lol, I don't like front squats as much as a good old back squat but I'm definately learning to like them alot better. They are a good switch up.
IronWorker |
Well, let's just say that the old back squat is a bit older for some of us :D But yeah, guys, everyone hates front squats at first. They're harder to get comfortable with. It's funny because they are easier to get "right" but harder to get used to. So everyone just loves the back squat because it's easier, but half the time they don't even back squat worth a shit anyway.
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Thursday October 16
179lbs Hack Squats 325x3 335x3 335x3 Pullthroughs 180 x10 reps x2 sets Front Squats 95x6x2 I actually ended up switching the widowmaker for some front squats. I'm going to keep hacks as my maximal exercise for now and once front squats are more comfortable I may promote them to the primary exercise :D |
nice journal. I'll be stopping by here more. Good luck with the progress.
ALL HAIL THE FRONT SQUAT!! |
^^Thanks Dave
Edit:Just saw hopper's post, thanks man. |
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Looking good Kane, I like the layout, and if I had a full 5 days a week to lift I'd be straight jacking your program hahaha.
Keep it moving, and as others have said ... Front squats are boss, love them shits, even the Kettlebell version is fantastic. |
Journals look good , Kane. Can't wait to see how you progress your numbers.
Ugh, I hate the front squat ! |
Thanks Hardgain and TALO. I'll try not to disappoint with my progress :D
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word. good shit. ill be keeping tuned
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x two. I see big numbers in your future.
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Thanks again guys :D
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You know, you are looking for a training effect. That's all. You can't do an exercise justice by just throwing in and trying to load the hell out of it only to dump the in a few weeks because it hurts to bad or whatever. It reminds me of my "learn the lifts" thread. Good on ya, Kane, exactly how to get things done, in my book. |
:D You CAN learn a thing or two on this forum afterall. Thanks E
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Friday October 17
179lbs Close Grip (CG) Bench 185x3 185x3 185x3 Regular Grip Bench (Backoff set) 185x5 Bench has never been my forte, and I've never been able to get it back up to where it used to be (see sig). But it doesn't really bother me, I'm still getting a training effect and that's all that really counts, strength will come. Deloaded Rows 185x7, 180x7, 175x8, 145x10 Felt strong on these. The 145x10 is purely for hypertrophy and a bit of extra lower back endurance. Next week my rows will probably be 185x8, 180x7-8, 175x8, 145-150x10. Nice and steady progression, a rep here or 5lbs there. I'll crush PR's on my maximal exercises, not my assistance ones. :D Facepulls 90x 10 reps x 3 sets Neutral Grip DB Press 65x10x3 I forgot to mention these points earlier and I feel it is kind of important. All these reps are clean reps with tight form, rarely will I succumb to my animal instincts and load the bar up for a rep with poor form. My form may be a bit sloppy on occasion (understandably so) but its never gawd awful or dangerous. I'm doing maximal work and not gunning for an all out PR everyday (though they will happen), there is a difference :D. This setup is based on strict 'principles' but very loose and flexible 'programming'. In english, that means I can do whatever I want at any given time, so long as it follows the 'principles of maximal strength training' and common sense lol. |
Nice work Kane. I like the setup and attention to form. The strength and endurance will come, even faster with good attention to form. Take care. :weights:
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Thanks Widdoes
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Kane..a suggestion for the hypertrophy work on rows plus lower back endurance.
Personally I think deloaded rows abslulutely suck for "lower back" and there are so many more direct and efficient means to get that. I would highly recommend after doing your primary set switch to another row with support so that you can focus on the upper back rather than trying to kill two birds with one stone...which is a noble idea but not always the most productive, imho. Then just do more core work. Planks, side planks (and various variations of those :D), pallof press and other anti-rotation. Remember that a big part of what we think of as lower back endurance is also abdominal endurance and stability. Basically trunk stability. And the rows really hardly engage the "stiffness" in this complete way. There are lots of other things to do but I'll leave it at that for now. |
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Are you saying I should be doing 1 set of deloaded rows and then maybe another 2-3 sets of supported ones? or 2-3 sets of deloaded and 1 supported? I'm not sure if you meant to say primary set or primary sets :biglaugh: I'll add in some planks and all that sort of fun at the end of the workout. Thanks for the advice Eric. |
I literally meant, instead of:
Deloaded Rows 185x7, 180x7, 175x8, 145x10 For the last set of 10, what you called the hypertrophy" one, switch to one-arm dumbells, or cable rows (I didn't mean the chest had to always be literally supported), bench supported rows, head-supported rows (cressey..I don't like them personally but that's only because of my neck problem), etc.., so on. I also like to do rows from different angles, etc..like high-low pulley rows, or low-high. Basically I find that a large rowing variety is friendly to the shoulders. You already have face-pulls and to me that counts as a rowing variety as well. Hell the the other day I just did a bunch of standing rows with a band for a different flavor (that was in addition to heavier rowing before). Given, though, I do a TON of pulling as compared to most people. You know the whole deloaded row thing is a tool like anything else. The making it the be all and end all started with the propaganda of a relatively few people, and all of them associated :biglaugh: As far as lower back endurance, a non deloaded barbell row would seem to adress that better, imho. |
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i agree on that. you may not be able to go as heavy...but it definitely takes some endurance. |
is there a bench high enough at your gym that you could roll a barbell over too to do chest supported? i just elevate my bench until my hands just reach the barbell on the floor, and go from there.
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Ok we're on the same page now, I'll throw in something for that hypertrophy set next week. Only reason I'm sticking with the deloaded rows is because they're my heaviest row right now and I'm progressing well with them. I didn't buy into the propaganda :biglaugh: (I might have sold some though :D) A non-deloaded row, for me, takes weight from the bar. I can't go as heavy as the deloaded ones (like Pity said) and I'd rather prioritize strength (on primary sets anyway). I think that I'll end up getting some more endurance from core work, rather than kill 2 birds with 1 stone (your words, not mine :D) |
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I understand what you are saying about strength but you are assuming that "more weight" always means "better results". And that is not always true whether for strength OR hypertrophy. Like I've said before..if you want to be a row champion you can worry more about just weight on the bar. But of course I know that is not what you want. The row is a tool. You have other movements that you consider the 'test of success' and the row is is just an ingredient...not one of the main dishes. So think of deloaded rows like the spices in your pumpkin pie. Go too heavy on any one of them and the pie sucks. Sprinkle in a bit of each and you get the perfect flavor balance. Whereas other things...that's the pumpkin. There is always going to be the guy who continues to say that cinnamon is better than nutmeg of course. But he obviously doesn't know how to cook :biglaugh: |
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I like the analogy, but now I'm very hungry. :biglaugh: |
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