2012: Absolute Force Production

Share Thread

Our Facebook Friends get a free eBook!

Forum » Members Training and Journals / Personal Journals » 2012: Absolute Force Production

Started by:

Ashiem_Matthn
Date: 01 Jan 2012 09:50
Number of posts: 159

RSS: New posts

Unfold All | Fold All | + More Options

Fold

2012: Absolute Force Production

Ashiem_Matthn 01 Jan 2012 09:50

2012: Absolute Force Production

Happy New Year Everyone!

This is my new log for 2012.

The purpose of strength training is to increase absolute force production.

- Eric Troy, "Strength Hypertrophy eBook"

The goal this year, as always, is to remain injury free.

Good luck to everyone!

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Reply | Options

Unfold 2012: Absolute Force Production by

Ashiem_Matthn, 01 Jan 2012 09:50

Fold

Re: 2012: Absolute Force Production - Template

Ashiem_Matthn 01 Jan 2012 09:57

I wanted to put my template out here for reference. It is ever changing but the gist of it is:

Saturday = Deadlifts

Sunday = Front Squats and Back Squats alternated weekly for singles, doubles and triples followed by Step-ups and sometimes replaced by Pistol Squats every 3rd week

Monday = Gripper Training

Tuesday = Romanian Deadlifts for 2 weeks then Regular Deadlifts for 1 week then repeat the process and this is followed by various rowing movements

Wednesday = Left Over Training for Overhead Squats, Overhead Press variations, Weighted Pull-ups, etc etc.

Reply | Options

Unfold Re: 2012: Absolute Force Production - Template by

Ashiem_Matthn, 01 Jan 2012 09:57

Fold

Deadlifts - M41 W1

Ashiem_Matthn 01 Jan 2012 10:05

DEADLIFT Training - Mesocycle 41 Week 1

This workout took place on the last day of December, but I'm pasting it into my 2012 log. For those of you trying to figure out what Mesocycle, etc means, I try to organize my training to better arrange my videos, etc. 4 Weeks make 1 Mesocycle. This is the start of Mesocycle 41.

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Graduated Deadlift Struggle Sets:
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 5 seconds
@ Shins - 495 x 3 seconds
@ Pre-Lockout - 475 x 15 seconds
@ Knees - 495 x 4 seconds
@ Shins - 495 x 4 seconds
Much better than last week!

Deadlifts:
485 x 1

Video:

Reply | Options

Unfold Deadlifts - M41 W1 by

Ashiem_Matthn, 01 Jan 2012 10:05

Fold

Back Squats - M41 W1

Ashiem_Matthn 02 Jan 2012 18:27

SQUAT Training - Mesocycle 41 Week 1

This is from today..

Back Squat Warm-ups:
Mobility Drills
135 x 5
205 x 5
245 x 5
285 x 3

Back Squat Work Sets:
315 x 3
335 x 1
355 x 1

Video:

Reply | Options

Unfold Back Squats - M41 W1 by

Ashiem_Matthn, 02 Jan 2012 18:27

Fold

Re: Back Squats - M41 W1

EricT 02 Jan 2012 21:10

So has everyone taken to pinning their elbows back when they back squat? It looks like you're palming the bar.

If you must exaggerate to make a point, then you're must not be very good at making points.

Reply | Options

Unfold Re: Back Squats - M41 W1 by

EricT, 02 Jan 2012 21:10

Fold

Re: Back Squats - M41 W1

Ashiem_Matthn 03 Jan 2012 06:58

So has everyone taken to pinning their elbows back when they back squat? It looks like you're palming the bar.

Eric, I haven't Back Squatted in a whole year…I'm getting the hang of it lol..

But I did try to push my elbows forward but my shoulders hurt. And I just realized why: I was palming the bar! Omg…..so silly!!!! I totally forgot about your points on pulling the bar. I did extend my spine at the bottom like I do in Overhead Squats though…the changes happening are small. I'll get it down right soon.

Thank you for having a look at the video, E. Sigh! Palming the bar. What a goofup!

Last edited on 03 Jan 2012 07:00 by Ashiem_Matthn + Show more

Reply | Options

Unfold Re: Back Squats - M41 W1 by

Ashiem_Matthn, 03 Jan 2012 06:58

Fold

Posterior Chain - M41 W1

Ashiem_Matthn 03 Jan 2012 20:57

POSTERIOR CHAIN Training - Mesocycle 41 Week 1

This is from tonight..

Romanian Deadlifts without Locking Out:
275 x 8
295 x 8
295 x 7
305 x 7

Cable Rows:
140 x 6
140 x 6
140 x 6
160 x 4
180 x 3
160 x 4
140 x 6

Video:

Reply | Options

Unfold Posterior Chain - M41 W1 by

Ashiem_Matthn, 03 Jan 2012 20:57

Fold

Left Over - M41 W1

Ashiem_Matthn 04 Jan 2012 20:37

LEFT OVER Training - Mesocycle 41 Week 1

This is from today..

Overhead Squats:
135 x 4
135 x 3
135 x 3
165 x 2
185 x 1
185 x 0
185 x 0
Good and bad….I hate it when this happens.

Banded Push-ups:
No. 2 x 12
No. 2 + 1 x 6
No. 2 + 1 x 5
No. 2 x 12

Video:

Reply | Options

Unfold Left Over - M41 W1 by

Ashiem_Matthn, 04 Jan 2012 20:37

Fold

Re: Left Over - M41 W1

Leather 05 Jan 2012 19:01

Nice 185 OHS Ash… that's a lot of weight for this exercise (where I am coming from anyway)… good job.

Reply | Options

Unfold Re: Left Over - M41 W1 by

Leather, 05 Jan 2012 19:01

Fold

Re: Left Over - M41 W1

Ashiem_Matthn 05 Jan 2012 19:27

Nice 185 OHS Ash… that's a lot of weight for this exercise (where I am coming from anyway)… good job.

Thank you. Once I get to 185 or so it's really touch and go, unfortunately. And I shouldn't be going this heavy on that exercise week in and week out. It's supposed to be simple 135x3x3 for the most part.

On the first attempt everything went okay except while coming up the bar traveled behind me. Attempt 2 the bar was just too heavy for me to press. Attempt 3 I lost control getting out of the hole: while pressing the bar up, I kept my feet in for better control. once the bar was locked out at the top, I tried to widen my stance and that messed me up. Too unstable. I'll come back to this in a few weeks :-)

Reply | Options

Unfold Re: Left Over - M41 W1 by

Ashiem_Matthn, 05 Jan 2012 19:27

Fold

Deadlifts - M41 W2

Ashiem_Matthn 07 Jan 2012 21:34

DEADLIFT Training - Mesocycle 41 Week 2

This is a deload workout from tonight…

Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets:
475 x 2
500 x 2
500 x 1

Deadlift Back-Off Set:
385 x 5

Video:

Last edited on 07 Jan 2012 21:35 by Ashiem_Matthn + Show more

Reply | Options

Unfold Deadlifts - M41 W2 by

Ashiem_Matthn, 07 Jan 2012 21:34

Fold

Re: 2012: Absolute Force Production

Ativ 08 Jan 2012 07:48

Maybe I am missing something here but why did you call this a deload workout ? I ask this because you did 500 thrice :O.

Introduction Thread: http://www.gustrength.com/forum/t-323597/hello
Personal Journal: http://www.gustrength.com/forum/t-425940/2012:my-journey-to-beast-mode-continues
My Templates: http://www.gustrength.com/forum/t-425925/ativ-s-training-templates-2012

Last edited on 08 Jan 2012 07:49 by Ativ + Show more

Reply | Options

Unfold Re: 2012: Absolute Force Production by

Ativ, 08 Jan 2012 07:48

Fold

Re: 2012: Absolute Force Production

Ashiem_Matthn 08 Jan 2012 09:34

Maybe I am missing something here but why did you call this a deload workout ? I ask this because you did 500 thrice :O.

What to you is a Deload workout? As in…so far from what you know, what constitutes a deload?

I'm not calling you out or pulling you up. I want to know what you know.

Reply | Options

Unfold Re: 2012: Absolute Force Production by

Ashiem_Matthn, 08 Jan 2012 09:34

Fold

Re: 2012: Absolute Force Production

Ashiem_Matthn 08 Jan 2012 09:44

I want to add here that I love it when people ask questions about training. That is how it should be! :-)

Reply | Options

Unfold Re: 2012: Absolute Force Production by

Ashiem_Matthn, 08 Jan 2012 09:44

Fold

Re: 2012: Absolute Force Production

Ativ 08 Jan 2012 14:48

I want to add here that I love it when people ask questions about training. That is how it should be! :-)

Good to know, You're gonna be getting a lot from me then .

What to you is a Deload workout? As in…so far from what you know, what constitutes a deload?

IMO, A deload can be either in terms of reduction in volume whilst keeping the poundage the same - Its a little complex here - for a volume deload I would be cutting the total reps between 75% - 100% of my RM by at least 40% -50%.

Or in terms of reduction in poundage whilst keeping volume at various poundages the same… basically something like if 500 is taken as my 1RM then I would train till 60% - 70% of that using whatever reps I used at those weights whilst working up to 500, but this time stop after 60% - 70%.

Or both - I.E. - Train at lower intensities as well as lower the volume at those intensities.

Or a total lay off for a predetermined period of time.

All of the above is just my two cents or how I look at it because I've never really read anything about strength training till now.. and also never done anything except for the K11 Push Pull based routine till now.. While on that routine, whenever I wanted to deload I would just take 8-10 days off… usually this would be done after every 8 weeks. .

Last edited on 08 Jan 2012 14:49 by Ativ + Show more

Reply | Options

Unfold Re: 2012: Absolute Force Production by

Ativ, 08 Jan 2012 14:48

Fold

Re: 2012: Absolute Force Production

Ashiem_Matthn 08 Jan 2012 14:55

You're right. A deload can be a lot of things.

1. Reduce the intensity + maintain volume (like you said)

2. Maintain the intensity + cut the volume (like you said)

3. Reduce the intensity + Reduce the volume (like you said)

4. Increase the intensity + cut the volume + cut the frequency (i.e. if you train 4x a week you only train 2x or 3x instead)

5. Reduce the intensity + increase the volume + cut the frequency (i.e. do a lot of reps and do 2 workouts a week)

etc

There are a lot of options

For me, that workout was a deload workout because we maintained intensity and cut the overall volume :-)

Good to know, You're gonna be getting a lot from me then

I'd love that! :-)

Reply | Options

Unfold Re: 2012: Absolute Force Production by

Ashiem_Matthn, 08 Jan 2012 14:55

Fold

Re: 2012: Absolute Force Production

jungledoc 09 Jan 2012 03:17

I used to follow Jim Wendler's advice pretty strictly, doing "5/3/1". He says to deload one week out of every 4! He has you doing about 50% of the training max for 3 sets of 5, the same volume as in week 1 of training. That might be the right thing for him, or for some people, but I found this light load to be not much different than skipping altogether, and that's what I often did. I also felt it was too many days. I'd also figure in the missed workouts from the cycle, and if there had been more than 1, I wouldn't take more than 1 workout day off before the next cycle.

If you are holding volume constant, how much do reduce intensity?

If you are holding intensity constant, how much do you reduce volume.

I think my present preference would be to reduce intensity about 20-25%, and volume 10-20%. That is, if I'm not skipping altogether.

"There is nothing so useless as doing efficiently that which should not be done at all."— Peter Drucker
Progression tables for my main lifts are here

Reply | Options

Unfold Re: 2012: Absolute Force Production by

jungledoc, 09 Jan 2012 03:17

Fold

Re: 2012: Absolute Force Production

Ashiem_Matthn 09 Jan 2012 05:32

If you are holding volume constant, how much do reduce intensity?

It depends. We haven't done this in a while actually - this particular "type" of deloading.

Usually, we slash the intensity by 30-40%.

If you are holding intensity constant, how much do you reduce volume.

40-50%

What you've said is true…doing too little makes no sense. It should be just right.

That is why you can, for example, cut the volume of the entire workout except for the big lifts.

If say you had:

Back Squats followed by 3 other exercises, you could just cut out the 3 exercises, do back squats with the same intensity for a wee bit less volume and then call it a day :-)

Reply | Options

Unfold Re: 2012: Absolute Force Production by

Ashiem_Matthn, 09 Jan 2012 05:32

Fold

Re: 2012: Absolute Force Production

EricT 09 Jan 2012 19:56

Most of the less experienced people should not be cutting intensity for their deloads, but only volume. Keep the intensity within 10%, at least, of the max working load. For people like Ashiem, sometimes intensity is cut down some, but not always.

If you must exaggerate to make a point, then you're must not be very good at making points.

Reply | Options

Unfold Re: 2012: Absolute Force Production by

EricT, 09 Jan 2012 19:56

Fold

Re: 2012: Absolute Force Production

Ativ 08 Jan 2012 14:58

For me, that workout was a deload workout because we maintained intensity and cut the overall volume :-)

When I actually sat down to type my reply It struck me and I knew it would be that - but there was no turning back, I done goofed up in not checking on the earlier volume . Now onwards I won't logon to GUS until after 1 hour post waking up… LOL.