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JohnnyFive!

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Blood Sport
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2004/03/12 17:51:11 (permalink)
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JohnnyFive!

Alright Lads! I was interested in what Johnny and Drab were discussing in the Training Correctly forum about training a lift Multiple times a week and wondered if u could put a routine based around this for Bench? Cheers mate.

Also mate i've just been reading up on the Smolov Squat Cycle and like it, thought it would be brilliant if u had the time to make a Journal out of it so we can all keep up with how it's going and how good it works!

Anyway cheers mate!
#1

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    Blood Sport
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    RE: JohnnyFive! 2004/03/12 20:09:53 (permalink)
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    No thats fine mate thanks. So are u gonna use the Smolov weight increases, Eg: %+10Kg's, %+15Kg's? Or are u gonna just add weight where u can?

    I've done a Basic Squat Program (Tommy Kono Style) before, with three squat sessions a week and i gained very well from it and found that i only started becoimng over trained after about six weeks, the weight was 85%+.

    Anyway, Thanks for that mate!
    #2
    Blood Sport
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    RE: JohnnyFive! 2004/03/12 20:57:17 (permalink)
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    Johnny Sorry I have Written the last message unclear, It is a weekly routine that i found become too much after Six continous weeks on it. It's from his 'Weightlifting, Olympic style'Book, It's not very specific and has no MicroCycles Etc, i'll Type up what is Written:

    The Following is an Example with 170 for 3 Reps being your near Max effort:

    heavy Day 90x5 120x3 140x3 160x3 170x3 170x3 170x3 170x3


    Light Day 60x5 100x3 125x3 145x3 145x3 145x3


    Medium Day 80x5 110x3 140x3 160x3 160x3 160x3

    Now this bought on some Goods gains in both thigh mass and poundage, but the fact that i was training in MMA hard at the time too became overkill, but if any one looking to gain thigh mass, and thinks you can focus on strength whilst gaining Mass, forget a Leg press, Extensions style routine for a while and try a Squat routin for a while, You'll be converted!
    #3
    rtlee100
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    RE: JohnnyFive! 2004/03/12 22:31:26 (permalink)
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    If these are stupid questions forgive me.

    Do you do...

    1: 6x6 70%
    2: 7x5 75%
    3: 8x4 80%
    4: 10x3 85%

    all in one training session (seems too much to me)? Or soes each number correspond to a week (makes more sense to me)? Are you saying you can do this for Bench and Squat? If so could you do Squat on Mon and Thurs, and the Bench on Tues and Friday?
    #4
    rtlee100
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    RE: JohnnyFive! 2004/03/12 23:05:53 (permalink)
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    Cheers, might give it a go once I recover from my Chickenpox!!
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    veganlifter
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    RE: JohnnyFive! 2004/03/13 21:33:44 (permalink)
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    Johnny & others, do you do anything else on those sessions? How would the "assistance" work fit into this all?
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    acooper
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    RE: JohnnyFive! 2004/03/13 21:44:43 (permalink)
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    I think you might suffer from not doing speed excercises (DE for u westsiders). Hav you considered doing DE sessions on a third week?
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    acooper
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    RE: JohnnyFive! 2004/03/14 10:03:28 (permalink)
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    yeah word man, it is all about training your weakness, if you are speed dominant at the moment, which looks like you are, then i agree your time is better spent or max strength although that could change in the future. I myself am the opposite, i'm doing dynmaic only, but then speed is more of a requisite for me.
    #8
    PauliE
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    RE: JohnnyFive! 2004/03/15 17:50:58 (permalink)
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    This is for Blood Sport, J5 or anyone who have this program.

    Did you increase your 'poundages' (that word annoys me), effectively whilst on the program? If you could tell me by how much (e.g 10kg) I'd appreciate it, although if you think it's personal that's fine.
    #9
    PauliE
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    RE: JohnnyFive! 2004/03/15 19:07:35 (permalink)
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    Thanks.

    Why would you need more reps? I'm not saying you don't, I just don't understand why.
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    Blood Sport
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    RE: JohnnyFive! 2004/03/15 21:29:45 (permalink)
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    I went for 5-10Kg's Paer Increase, 10 at first and then Five near then end of my Program!
    #11
    veganlifter
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    RE: JohnnyFive! 2004/03/16 08:43:00 (permalink)
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    quote:
    Originally posted by Blood Sport

    I went for 5-10Kg's Paer Increase, 10 at first and then Five near then end of my Program!



    what do you mean end? How many of these cycles did you do?
    #12
    Blood Sport
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    RE: JohnnyFive! 2004/03/16 16:46:32 (permalink)
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    No Vegan I meant Towards the end of the One Routine, Could'nt handle the 10Kg Increases so Dropped to 5Kg's!
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    veganlifter
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    RE: JohnnyFive! 2004/03/18 22:40:25 (permalink)
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    i'm writing a routine around these principles now and i have couple questions guys:

    1. About the assistance movements, how should i progress with them? Say i want to do good mornings 3x5 and power cleans 3x3 or just heavy singles. Should i try to cycle the intensity with these as well or just go like in a normal routine as heavy as possible without failure?

    2. I'm thinking of putting bench press on the backburner when i hit 100kg PB and get my OH pressing in order. Would this cycling work for OH presses as well?

    3. should there be any deadlifting in this routine, or should i just do assistance things like rach lockouts or something to keep my holding grip in shape?

    thanks!
    #14
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