| Fat Pete -> RE: FAT PETE'S TRAINING LOG (Mar. 4 2005 16:24:12) |
My purpose is to increase the weight lifted in the three powerlifts. The two things, in my opinion, that most people are guilty of is overtraining and undereating. The diet was sorted a long time ago but i have found that, particularly as you get older, the overtraining becomes easier and easier to do. Every exercise is therefore split into two cycles, 5 x 5 which is classed as work, and 3 singles which is classed as fun. Each exercise is done once per week. With one spare day for anything which you decide needs a little extra, currently shoulders, and three rest days.
The 5 x 5 cycle has no fixed time but has a weight increase has it's objective. The squat work cycle started at 220 kilos and will progress on, sometimes three sets, sometimes five sets but progress every week, whether an extra set, or once 5 x 5 has been done an extra 2.5 kilos, every so often, maybe every three or four weeks a light week is thrown in, say 190 kilos for a bit extra rest. But onwards and upwards until 20 kilos has been added to the start weight. In this case 240 x 5 x 5.
Now its fun time, warm up with a set of 12, then 8, then 5, then 3, then 3 singles at say 250, then a set of 5 to finish off with (at the same weight as before) After the efforts of 240 x 5 x 5, three singles at 250 is a walk in the park, extra rest again in a way. then the next week three singles at 255, then 260, then 265, 267.5, 270 etc. Every time you get 3 singles at 1RM - 5 kilos, the next session is 1 single at !RM + 5kgs. Keep going till you can get no more and then back to 5 x 5 again.
Currently as you can see I am on singles for bench and deadlift and 5 x 5 for squat.
Thanks for asking.
Gordon Brown is a one-eyed child murderer IMO |
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