New (Interesting) Training Plan...

[kyle21b]

First post guys, so maybe give a little leaway?! Ha!

My name's Kyle and i'm a 19 year old student. Currently my 1RM for Dead: 180kg Squat: 155kg Bench: 110kg. Bodyweight: 75.5 kg

These stats are what I'm keen on improving and as part of this goal I was given this training regime (very interested in your thoughts)...

I train 60% of these 1RM, doing 12 sets of 3-4 reps, for 6 weeks. At the end of this cycle, I'll re-test my 1RM and obviously re-assess the 60% weights.

Having tried it for 6 weeks, my dead went from 150 to 180, squat from 145 to 155, bench from 100 to 110. I was very happy with these gains but i'm not naive enough to think this is going to be a staple gain in weight for every 6 weeks.

I train 4 days a week, Chest/Tris,, Back/Bis,, Shoulders,, Legs. Then rest over the weekend (Beautiful!). Other than the 3 main exercises (as explained above), I vary what exercises I train and keep it exciting.

Sorry for the long post but just trying to set up a backdrop as to how I go about life!

Would be grateful for any feedback,

Kyle

[Mart001]

your've lost me, you worked the DL at 60% of 1RM 150KG for 12x3 once a week and you gianed 30KG in 6 weeks? my assumption is your first 1RM test of 150KG was wrong. What was you doing previously?

[kyle21b]

Okay, November 10th, I Deaded 150kg and Failed at 155. I Squatted 145 and Benched 100. Then I started this 60% training and when I re-did my maximums a week ago, they were 180/155/110 respectively.

[Mart001]

I'll like to see what opinions others have, just IMO something was off when you tested your first 1RMs, How did you do the sets? e.g. 12x3x90kg every 30secs as in DE DL, I cant see an increase of 30kg in 6 weeks coming from just motor unit effiency being trained. But then you do, did anything else change in the 6 weeks? form, food, sleep etc? 10 kg on the bench and squat is normal progression but then I wouldnt have thought just DE would increase them.

Back to the OP if its working ride that until it stops, I would have thought for your SQ and Bench (maybe bench its getting heavy but def the squats) if you added 2.5 per week in a normal LP fashion then you could try and get 15kg increase Vs the 10.

try another wave and see what happens

[kyle21b]

Yeah, I suppose that's fair comment, I can imagine there being a number of issues that may be the contributing factor to a weak initial DL. Is this a common way of training though, at a much lower weight and loads of small sets, if someone wants to start lifting a lot heavier??

[Mart001]

Quote

Yeah, I suppose that's fair comment, I can imagine there being a number of issues that may be the contributing factor to a weak initial DL. Is this a common way of training though, at a much lower weight and loads of small sets, if someone wants to start lifting a lot heavier??

not typically this is known as dynamic effort DE and should be done fast, it recruits the motor units used in the muscle, periodized with normal max effort work it can work. what was your previous training to lead you upto the 150?

[JC82]

Firstly, nice lifts for your age and weight buddy.
Agree with mart really, constant 60% training may not be the way forward for more than another wave. How long have you been lifting? Don't take this the wrong way but if it's only been a while your DL may still be benefiting from adaptations to your body. Other than a change in form or just having an off day when you first tested, it does puzzle me how you could add 30kg to it.
Let us know what assistance exercises you are doing - if you're smashing good mornings and reverse hypers all day you could probably attribute it to them instead!
When things start to slow down progression wise you are going to have to up the %ages and maybe look at a 4 week cycle instead of 6, including a deload week. Something like wendler's 531 or Starting Strength would be good to have a look at.
Basically, you want to lift heavy, you GOT to lift heavy!

[kyle21b]

Cheers pal.

Yeah my assistance exercises are usually heavy and as you've both suggested I'll be re-assessing after another 6 weeks and see how I'm looking and how I'm lifting.

And previous training before these was very unprepared, kind of turn up at the gym and try and lift bigger and bigger every time. I didn't really know what I was doing except I have always deadlifted and squatted (being from a rugby background I was told these lifts were most important for the explosion aspect).