Master of Sports Powerlifting
In training enough to do only basic exercises
squats and bench presses are made twice a week
“heavy” basic training done right 5 sets of 5-8 times
before and after warm-up and cooling down
the muscles rest Give
1. Simple cycle
2. The three-step cycle
3. Two-stage cycle
Briefly tell the principles that form the basis of my training, their essence can be expressed in one sentence “nothing more”! This gives a tremendous savings of time and effort while striking growth results.
1. In training is enough to do just the basic exercises. Everything else is just to harm.
For the realization of this principle it took me almost 10 years of practice! But what was the progress when I got it specifically to use in training! And most surprisingly, all athletes who trained with me, thought I was a freeloader. They plowed into the hall for days, and I quickly made one basic exercise, stretch and went to wash in the shower. But they did not have the results, and they have been very impressive!
So: it is necessary to make every workout one basic exercise and then leave the room.Attention! Not two or three. The most effective one exercise for all the training! It would seem that it is all so simple and clear. But, nevertheless, 99% of the athletes do not. They come to the gym and start pumping biceps, do a French press, isolated exercises for the neck or leg, etc. Shorter mediocre kill time which should be devoted to basic exercises.
When you opt out of the secondary, not the basic exercises, you will feel that you are missing loads. You’ll leave the room completely fresh. Here they are the forces that should send it to the load increase in the basic exercises. This reserve and will allow you to “shoot”!
Squat and bench press are done twice a week. The deadlift is done once a week.
This important rule allows you to avoid overtraining. Of course, it’s strange, but it is a fact that most athletes who have trained in full force, often train too much and too often. As a result, the quality of training hard is not transferred to the number of muscles. Let’s talk about how to avoid it.
As I said before, the squat and bench press, though, and made twice a week, but the training does not have to repeat one another. Load, strong at the beginning of the week when you are fresh and rested after the weekend, should be drastically reduced by the end of the week, when you’re tired and you just need to warm up better. Therefore, the first time in a week the bench press and squat made ”heavy”, and the second time the “light.”
We will assume that the “heavy” training – a training aimed at growth outcomes and to the limit, and a “light” – is the second in a week training – training on technique, warm up with a weight of 80% of the “heavy” training.
The deadlift is done only once, as the muscles that are in her executing, the largest in the body, and they take longer to restore. Sequence of exercises in training is the same as the competition. This is logical, because if you speak at the event, you are such a familiar sequence will save a lot of energy, and to calculate the forces, for example, at least you will know that you can not go all out on the squat, because there is still strong pressure on back in a deadlift.
So, if you follow the first rule clearly and do just one exercise per workout, a good training schedule will be five workouts a week:
- Monday: “heavy” squat.
- Tuesday: “Heavy” bench press.
- Wednesday: “Heavy” Deadlift .
- Thursday: “light” squat on the technique.
- Friday: “Light” on the bench press technique.
Do not be afraid of the phrase “five workouts a week.” Performing one exercise in the first three days, then four days just to warm up, ie will have enough rest in the second half of the week. It is engaged under the scheme I started to progress rapidly.
If you do not have the opportunity to train five days a week, you will have one training session to work with two basic exercises. But even in this case to be avoided execution of two “heavy” exercise in a day. In this case, it is reasonable to “light” exercises together and do in one day:
-Monday: “heavy” squat.
-Tuesday: “heavy” bench press.
environment: the “heavy” deadlift.
-Friday: “light” squat on technique, “easy” on the bench press technique.
If you can only train three times a week, training schedule will have to be:
- Monday: “heavy” squat.
- Wednesday: “heavy” bench press “light” squat on the technique.
- Friday: “heavy” deadlift, “easy” on the bench press technique.
If you train two days a week, then I think it is better to make a partition:
- Tuesday: “heavy” squat, “heavy” bench
- Thursday: “heavy” deadlift, “easy” bench
Basically, if you want, do all the basic exercises in one day and train only once a week. This too will result, but it is much weaker than if you practice often. Train once a week and if it makes sense, it is only those who have a long time recovering, ie heavyweights. But, in my opinion, even more preferable for them to train four times a week and do at each workout is only one exercise.
I want to pay special attention to those who are just starting to go to the gym. Beginner should immediately introduce its own set of deadlifts. A minimum of one month to fully ottrenirovatsya squats before come to the deadlift. Working with squats, you strengthen not only the legs and back. At least a month on the squat – is a necessary step prior to inclusion in the program of the deadlift.
So the first month, you can train as follows:
- Monday: “heavy” squat.
- Wednesday: “heavy” bench press.
- Friday: “light” squat on technique, “easy” on the bench press technique.
Only a month after the lessons of this simplified scheme can proceed to any of the above programs.
“Heavy” basic training done right 5 sets of 5-8 times. “Light” are made with a weight of 80% of the “heavy” by rule 5 sets of 4 times.
To begin, of course, be the “5 to 8″, and then gradually move to the “5 by 5″.
In eight reps worked through trajectory lifting barbells, technology, sustainability. As you gain experience and confidence appears to be moving on to more serious weights, but it needs to reduce the number of lifts, ie go to the “5 by 5″.
The rule of “5 to 8″ (and “5 to 5″) is very convenient in the first stage. It can be clearly seen when it is necessary to increase the weight of the barbell, as soon as you are able to do exercise 5 to 8, the next training is necessary to increase the bar weight by 5 kg. And try again to make 5 to 8.
For example, you have reaped lying 100 kg 5 sets of 8 times. Once you have done this, it is necessary to put on the weight of 100 kg big bullet. This weight has been overcome and we must go forward. A week later, on the following “heavy” workout you increase the weight to 105 kg. And trying to prozhat 5 to 8.
Most likely, you just do not get, and get, for example, the following:
the first approach – 8 times, the
second approach – 8 times, the
third approach – 7 times,
the fourth approach – 6 times, the
fifth approach – 6 times.
Well, a lot of work. Now, your goal for the next workout is still prozhat this weight (105 kg) 5 sets of 8 times. Once you do that, then this weight will not come back and go to the next weight – 110 kg. And so about 3.4 months of non-stop effort. The result will be amazing. The mere fact that you will not be out of a workout in the exercise repeat the exercise with the same weight, is allow you to make a significant leap forward.
When I tell this method of training, the athletes often ask – so almost every approach should be done to “failure”? to exhaustion?
Approaches to “failure” in general should not be. If you feel that you can not make the next rise bars, just put it on the counter and do not even try!
better to save energy for the next approach than trying to pull this one. There are no “failures”. And as you can imagine yourself “failure” in the squat, for example? This is that when you drop a bar every time?
Therefore, my opinion is. Of course, you have to insure. But if the belayer hand touched the neck post, it means that you made a mistake – this rise is not counted. You recycle, have not calculated their strength. Not be allowed to touch the bar anyone but you. So, if you feel that you will not be able to master the next rise – safely place the bar on the rack.
I will single out one particular moment. This rule works – “5 to 8″ of course is the growth of bar weight, flow smoothly at first in “5po7″ and then in “5po6″ and finally to “5po5.”
For example, you have reaped 5po8 120kg, 125kg but reap all five sets of 8 times does not work for several workouts. In this case, you simply go to the “5 to 7″ and presses 125kg on a “5po7.”
Then, over time, you will reach a maximum and the “5po7″ and no, say can not shake 130kg.Well, go to “5po6″ and conquer this weight.
And so, raising the bar weight and reducing the number of repetitions, you reach the point where you can not make the scheduled weight under the “5po5.”
Once you’re stuck on this number, and it just can not go on – it’s time to move on cycles.
You will need to learn to work with loops and train your body to cycle. Need to train your body to be a weak, strong. This is the golden rule that will once and for all to avoid stagnation in the results. And if you decide to participate in the competition, it’s all there is nothing more important than time to enter the peak of its maximum value and show the best results. So this should bring up a competitor.
Before and after the warm-up and cooling down
Take the time to warm up before heavy basic training. Before the bench press should be made at least 2 warm-up approaches to curtsy and traction – at least 3 warm-up approaches. If the athlete raises quite a lot of weight, the difference in warm-pounds on the bar between sets is about 15-20 kg. For example, the athlete’s plan to shake 100 kg 5 to 5. Then his workout is as follows:
1st warm-up approach – 20 kg to 20 times,
2nd warm-up approach – 40 kg to 10 times,
the third warm-up approach – 60 kg for 5 times,
the 4th warm-up approach – 80 kg for 4 times,
and only Then he makes 100 kg 5 to 5.
Hitch – this is a pleasant state of relaxation, which covers you after training. You just need to focus on that pleasant tiredness, bathe in it.
For example, when you stretch after a workout, do it with pleasure, feeling as stretching cat, lie in the sun. Or, when you’re standing in the shower and wash off salt sweat off his workout, let your mind relax and have fun. Forget about the unsuccessful approaches or do not fully implement the plan. Let’s all stay outside of your mind at that moment. You just relax and enjoy the warm water jets that run on the head, on your shoulders, torso.
Hitch – a state of pleasure and happiness that you have to call at the end of a workout. If not, then you need to call it artificial.
And we need each time to leave the room in a state of happiness.
Only this will allow you to overcome the aversion to training, which may have been born. After all, we can not feel any negative emotions to those pursuits that bring us pleasure.
And it usually works, especially in the days of hard training.
Give your muscles rest
Rest – is as important part of training, as well as load. Perhaps even more important. During exercise the muscles break down. During the rest they grow. And our first priority is to make a holiday complete. The amount of your muscles even more dependent on the quality of rest than on the quality of training load.
Complete rest is made up of three major components – a dream, stretching the muscles, warming up the muscles.
First and foremost a sign of good sleep – self awakening. Sleep will only be complete if he did, and who does not interrupted. Many people know it or intuit, but still jump every morning wake-up call, interrupting its recovery after contact with the iron. This is necessary to avoid hard. Sleep should be you on one of the highest places in the list of your priorities.
How to sleep better and wake up on their own? Fortunately nothing seems to be difficult in this. You just have to go to bed early. But here begins the real test of your desires. If the temptation to watch the movie or read a book too big, you have to remind yourself that the movie and the book still is not as important as exercise and full recovery.
If you are not using management techniques sleep, eight hours of sleep each night – this should be your law. Once you feel that you sleepy, as soon as you notice that the vast yawning, listen to yourself and go to bed.
Slightly higher in the first chapter, I mentioned that at the end of each workout should stretch the muscles that impact job. There also have been given exercises to stretch the chest muscles, lower back and quadriceps, so I will not repeat now.
To add to the foregoing, only one point – that there are not only tired thigh muscles, muscles of the chest and back, but the other muscles. This is primarily the triceps, biceps, lats, calves.For a quicker recovery, the muscles must also be stretched.
Isometric exercises are very interesting and incredibly effective method for training strength.The essence of the training is that the muscles are strained, but remains stationary, ie do not stretch. Instead of lifting weights, have to overcome the resistance, which in principle can not be overcome. What else is good isometric exercise – is that they do not require a lot of time – a maximum, it will take 5-10 minutes. However, positive changes – especially the growth of power – achieved as a result of isometric exercises, last longer than the duration of training dynamic.
Basic principles of the implementation of isometric exercises are:
- to perform each exercise with maximum voltage
- the effort to do after inhalation, exhalation, and do not hold your breath during exercise, breathe rhythmically, 6 seconds, inhale, exhale 6 seconds, without pauses or delays breath
- every effort should last no more than 6 seconds, and to start and 2 seconds, the maximum voltage will be enough
- between efforts pause about 10 – 30 seconds
- try to strain your muscles and build strength gradually, dropping the load too slowly,
- the resistance to your efforts must be so large that it is utterly precluded any movement
- static exercises work best to do 5 times a week, leaving two days to rest,
- static exercises should not be much – no more than 6
- each exercise are best to do as well as and regular exercise: 5 sets of 5-8 times, ie one approach is 5 – 8 shestisekundnyh efforts with pauses for 10 – 30 seconds between them, then should be a small 30 second rest, then rest is the second cycle (approach) of 5 – 8 of effort, and so on
- the first month is enough to do only 2 Static exercise, then each month to add one exercise and gradually bring them up to 6 exercises.
These exercises are very effective when you include them in the overall complex. Especially at a time when you are “stuck” at a certain weight, and can not get it to “punch”. In these exercises, there is nothing special – just you try to perform the same movements as usual (squat, bench, press, deadlift), but with a load that can not be raised.
For testing static load squats best use special racks, they are called the power frame, which will not allow you to drop the bar (Fig.2.5). In such a power rack you can do and bench press (Fig.2.6). You can change the height of the posts and this work different muscle tension. But in the case of the bench press and you can try another exercise to create a static stress and strength gain. You can use the weightlifting belt, fasten it to the chest, slide the front of the iron bar or rod blank neck and try to press it on my own struggles (Figure 2.7). Deadlift exercises can be performed statically or as a power rack, neck bar to go just below the knee, or perform traction with plinth (high rubber stand).
When an athlete begins to appear at the event, or when the weight of the rod with which he works, close to the maximum for him, it may appear, as they are called, “the problem of large scale.” These problems usually occur when the athlete in the bench press with a barbell works of about two of his masses, and in the squat and deadlift, with a bar, equal to three of its mass.
On squat – a “nedosed.”
On the bench press – is skewed bar.
On the deadlift – bar slip out of hands.
In regard to “nedoseda” one recommendation – squat on the technique. To do this, there are days of “easy” workout, here these days and need to practice technique. Distortions arise during the bench press for many reasons – it might just be rastrenirovannost athlete, this may be a weakness of back (back to travel around the shop) can be separated shoulder. But the most common cause – one arm is weaker, the other stronger.
Sometimes in such cases do assistance exercises (also called “auxiliary”) to the biceps, triceps (French press), do the bench press one (weak) hand to catch up with the weight on the belt to strengthen the lats. We’ve tried it all. Any effect it does not. Skewed rods at the bench press can be eliminated only by working on technique, and in the case of weak hands, displacing strong arm closer to the center of the bar (1-2 finger), and a weak hand – closer to the pancake.
The only assistance exercises that I recommend – is the work on the grip. Assistance work for the development of grip when performing the deadlift – pull from the skirtings with retention.When performing the deadlift more weight, the brush can not sustain such a high load and relaxed. Holding force for the development of brushes do assistance exercises – pull from the skirtings with retention (ris.2.8). Retention is desirable to perform direct grip, so grip strength will be worked optimally. For the load on the spine should not be afraid – you raise a direct grip at best weight of 60-70% of that weight that raise raznohvatom. Modules – these wooden blocks, usually covered with rubber. Size about 40cm by LSA 40cm to 40cm.
Do recommend keeping the same day as the deadlift. Once you have made a “heavy” cravings, you put the bar on the terminal blocks and reduce the weight of the bar to 30-40%. Then you come to the bar, take a straight grip, raise the bar and try to keep as long as possible, for example, 20-30 seconds. Then dip the bar again on plinths. This is one approach. Such approaches should be done 2-3. This exercise is very important support in the transition to a serious balance. I think that, in time, and you will not do without it.
That is, as I said, all the auxiliary strictly necessary. The choice of auxiliary exercises (auxiliary) is determined not by a desire or reluctance athlete, and a necessity. The fundamental error of most athletes is that they do not. Most athletes perform back room unnecessarily, and this slow down your progress.
I generally recommend to train in cycles 9-12 weeks. It is quite acceptable (but not very desirable) cycles for 14 weeks. Cycles over 14 weeks, I do not advise it.
The standard version, which I recommend – a 10-week cycle.
Cycles are simple, two-stage and three-stage.
By the way, just note that training plans, which I will now give the cycles – a plan for the load during the “heavy” days. The “light” days we do not change and continue to use them as a warm-up and for testing equipment. In the “light” days we train with weights approximately 55-65% of maximum.
1. Simple cycle
Let’s start with a simple loop – the loop when the number of approaches and climbs over the cycle does not change, ie how did you do 5 to 5 and continue to do, the only change weight rod.
Let’s take, based on the bones build a simple 10-week cycle with access to the current level in the seventh week.
First we construct a cycle of squats.
Kostya now squats 140kg 5po5.
will plan after 10 weeks (ie, a little more than 2 months) to 147.5 kg 5×5.
adds’ll weekly 2.5 kg.
Consequently, the cycle for the squat would be:
1 week – 125kg – 5 of 5.
Week 2 – 127,5 kg – 5 of 5.
Week 3 – 130kg – 5 of 5.
Week 4 – 132.5 kg – 5 of 5.
5 weeks – 135kg – 5 of 5.
6 Week – 137,5 kg – 5 of 5.
7 weeks – 140kg – 5 of 5. - Went to the current level
8 Week – 142.5 kg – 5 of 5.
9 weeks – 145kg – 5, 4-5.
10 weeks – 147.5 kg – 5, 4-5.
All cycle ended.
We must make one comment – the last 1-2 weeks of the cycle (ie the 9th and 10th week), if you will not get a full make 5podhodov by factor of 5, then go on to 5podhodov 4raza.
After the end of the loop to throw the load, but add 5 kg to the initial weight of the rod and start the cycle again. Ie the next 10-week cycle would be:
1 week – 130kg – 5 of 5.
Week 2 – 132.5 kg – 5 of 5.
Week 3 – 135kg – 5 of 5.
Week 9 – 150kg – 5 of 5.
week 10 – 152.5 kg – 5 to 5.
As you know, the purpose of cycles is to teach the body to rest periods and periods of stress.Therefore cycles on all the basic exercises are done simultaneously. At the same time, we plan to lift all basic exercises, while we plan to drop all the basic exercises.
If we try to plan for the squat lift, and at the same time the decline, such as the deadlift or squat, the main task of the cycle will not be executed – we really did not take a break, and not really be able to give everything.
Therefore it is important always to combine all the cycles.
Ie simultaneously with the 10-week cycle squats, we plan the exact same 10-week cycles of Bench Press and deadlift.
Kostya is doing bench press 105kg 5 to 5.
This means that the cycle for the bench would be:
1 week – 90kg – 5 of 5.
Week 2 – 92.5 kg – 5 of 5.
Week 3 – 95kg – 5 of 5.
4 weeks – 97.5 kg – 5 of 5.
5 weeks – 100kg – 5 of 5.
6 Week – 102.5 kg – 5 of 5.
7 weeks – 105kg – 5 of 5. - Went to the current level
8 weeks – 107.5 kg – 5 of 5.
9 weeks – 110kg – 5 of 5.
week 10 – 112.5 kg – 5 of 5.
All cycle ended.
In order to start a new cycle, we dump the load, we add to the initial weight of 5kg rods and begin the cycle has to 95kg.
Kostya now pulls 145kg 5×5.
So the 10-week cycle for the deadlift will be:
1 week – 130kg – 5 of 5.
Week 2 – 132.5 kg – 5 of 5.
Week 3 – 135kg – 5 of 5.
Week 4 – 137,5 kg – 5 of 5.
5 weeks – 140kg – 5 of 5.
6 Week – 142.5 kg – 5 of 5.
7 weeks – 145kg – 5 of 5. - Went to the current level
8 weeks – 147.5 kg – 5 of 5.
9 weeks – 150kg – 5 of 5.
week 10 – 152.5 kg – 5 of 5.
Once again. All cycles must be done at the same time – this is the main law of cycling.Physiologically impossible to reach the peak in the squat, and do at the same
time, the decline for the deadlift and bench press.
Even if you clean benchers and seriously doing only one bench press, and all the others are doing exercises to keep in shape, especially not resisting, and in this case it is necessary at a time when you had planned to decline bench press, lower the load and in the rest of the exercises . I think that in this example, you learned how to build a simple cycle.
Incidentally, I note that all the same thing applies to the work of the 5po8. If you get to the limit in 5po8, you can not switch to 5po7 and build similar to the example above its 10-week cycle, and held 5po8. This load will stimulate more muscle volume than work 5po5.
2. The three-step cycle
This cycle, I recommend to move the weight on your bar was already big enough. Remember, the issue of a letter Bones: “When the results will reach the large scales (160-170 in the squat, bench press at 120-125, 170-180 in traction), and do such weight should try to go 5×5? ‘.
The answer is – you can continue to work on a simple cycle, ie under the “5×5″, but you can also go to the three-step cycle, when the growth of the bar, we change the number of lifts and approaches.
To illustrate again take the example of Bone and its results: Bench Press – 105kg 5×5, 5×5 140kg squat, deadlift 145kg 5×5.
But for more complex cycles (three-stage and two-stage) to build on the best results in every move.
This does not need to do or to arrange driving of competition is sufficient to use the approximate formula and increase the weight that you make 5po5 by 1.2.
In the case of Bones: once he shook lying 5 sets of 5 times the bar with weight 105 kg, it means that he is ready to shake on 1 time with the weight of the barbell 105 x 1.2 = 126 kg.His squat 140kg 5×5 say that his muscles ready to lift 140 x 1.2 = 168kg, and result in the deadlift 145kg 5×5 indicates that he will master 145 x 1.2 = 174kg at a time.
Rounding the figures up 2.5 kg, we get maximum performance at the moment Bones:
Bench Press – 125kg,
squats – 167.5 kg
deadlift – 175kg.
Thus, we plan, at the end of the cycle Kostya to reach these maximum results. The essence of the three-stage cycle is that the first part of the course (for example, the first 4 weeks) you are doing exercises, doing the program 5po5. Built up weight of 2.5 kg each week. After 4 weeks you add 5kg, but the transition to a system 4po4. The next 3 weeks you do 4po4, as well as before increasing by 2.5 kg every week.
After 3 weeks you add is 7.5 kg to the weight of the bar, but the program “4po4″ go to the program “6-4-2-1.” Ie you’re still going to do four approaches, but in the first approach puts a weight that can make a 6-time, in the second approach places weight, which was done on 4 times in the third – to 2 times, and at one time you make the weight which is marked on the plan. Ie 1 times – this is not sinking! It is planned weight and it is less than your maximum. In this third stage, step bars will be equal to 5 kg. While perhaps not very clear, but now I will paint for example, and all will become clear. Schedule of three-stage cycle easier be the maximum.
Thus, the purpose of bones lying shake 125kg to 1 time in 10 weeks. Paint the cycle at the end:
the end of the cycle —–
Week 10 – 125 kg
week 9 – 120kg
8 weeks – 115kg
—– 3 part series – go to “6-4-2-1″ (7.5 kg to the weight of the rod)
Week 7 – 107.5 kg
6 weeks – 105kg
5 weeks – 102.5 kg
—– 2 part series – go to “4po4″ (5 kg to the weight of the rod)
Week 4 – 97.5 kg
Week 3 – 95kg
Week 2 – 92.5 kg
1 week – 90kg
—– 1 part of the cycle – starting with “5po5″
Take a look at this plan. Most likely you have no questions about the first two parts of the cycle in which we operate “5po5″ and “4po4.” Explanation requires only the last part of the cycle – the work of “6-4-2-1.”
Thus, we assume that Kostya finished seventh week and shook 107.5 kg 4 sets of 4 times. At 8 weeks of his training (plan – 115kg) will be as follows: after 2-3 warm-up approaches, he puts weight on the bar, such as 95kg and makes it 6 times. Then he puts 105kg and makes it to 4 times, then put on 110kg and makes 2 times. A planned for 8th week weight – 115kg – it makes for one time. This weight is not the maximum, so the bones of his lifts easily.
At 9 weeks of his training (plan – 120kg) can be such: 2-3 warm-up approach, then press 6 times bar weighing 95kg, 105kg then 4 times, 112.5 kg makes on 2 times, and plan the week – 120kg – does on one occasion. On the latter approach is already required insurance.
Last week cycle – 10 weeks – training Bones (Plan – 125 kg) can be a 2-3 warm-up approach, then press 6 times bar weighing 95kg, 105kg then 4 times, making 115 kg to 2 times, and the plan of the week – 125kg – makes for one time. Since the weight close to the maximum, then the required liability insurance.
All, the 10-week cycle is completed.
Next you need to throw off the load of 5 kg, and add to the initial weight, and start the next cycle:
Week 10 – 130 kg
week 9 – 125kg
8 weeks – 120kg
—— 3 part series – go to “6-4-2-1″
Week 7 – 112.5 kg
6 weeks – 110kg
5 weeks – 107.5 kg
—— 2 part series – go to “4po4″
Week 4 – 102.5 kg
Week 3 – 100kg
Week 2 – 97.5 kg
1 week – 95kg
—– 1 part of the cycle – starting with “5po5″
I think that you have understood the principle.
Let me remind you that this approach will need to write a 10-week cycles for the squat and deadlift, and do all these cycles simultaneously.
By the way, to make things easier to calculate your training, give this scheme as a percentage of the planned maximum:
—– One part of the cycle – working “5po5″
1 week – 72%
Week 2 – 74%
3 weeks – 76%
4 weeks – 78%
of the loop —– 2 – go to “4po4″
Week 5 – 82%
week 6 – 84%
7 weeks – 86%
—– 3 part series – go to “6-4-2-1″
8 weeks – in the latter approach makes 92%
9 weeks – in the latter approach makes 96%
10 weeks – in the latter approach, doing 100%
For more experienced athletes want to make one observation – all previous calculations were made of the maximum, performed without equipment.
If you use the gear (t-shirts for the bench press, squat Suits and deadlift), in this case there are two maximum weight:
MAX_1 – executed without equipment
MAX_2 – executed in equipment
The first two parts of the cycle, we expect to MAX_1, but from the eighth week of moving to the use of equipment and, therefore, the third part of the cycle we expect from MAX_2.
Or, to put a percentage
of the cycle —– 1 – working “5po5″
1 week – 72% of MAX_1
Week 2 – 74% of MAX_1
Week 3 – 76% of MAX_1
Week 4 – 78% of MAX_1
— – 2 part series – go to “4po4″
Week 5 – 82% of MAX_1
6 weeks – 84% of MAX_1
7 weeks – 86% of MAX_1
—– 3 part series – go to the “6-4-2 – 1 ”
8 weeks – in the latter approach are doing 92% of the MAX_2
week 9 – in the latter approach are doing 96% of the MAX_2
10 weeks – in the latter approach, doing 100% of MAX_2
3. Two-stage cycle
Two-stage cycle – this is top class. Trained by such a cycle can be achieved very good results in powerlifting.
Two-stage cycle is obtained from the three-stage by removing the intermediate phase – phase of the athlete worked “4po4.”
Ie two-step cycle is divided only into two periods – 5 weeks of work in the “5po5″ and 5 weeks of work in the “6-4-2-1.”
I’m not going to paint this cycle, as training experience for the three-step cycle will give you the necessary skills, and you can easily own all sign.
Bench Press Program
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