AMH's training log. Goal, 800+ Raw @100kg.

Looking forward to seeing how your programming works mate!

Super strong!

Good luck.

Cool, all the best with it mate. Hope you get the gains you are looking for, be sure to keep us updated.

Thanks Andy!

I'll keep you updated on how thick, solid and tight I can get .

Double post. Stupid phone.

Good luck with this mate it will be interesting to follow.

Have you started a different build up to the one you posted up recently? ie. 5x5s to begin?

I'm doing something very similar but without fixed reps or sets, I'm doing a form of auto regulation with very similar principles as the other routine.

I will have my second squat and bench day tomorrow/Saturday @ 80% of my target.

However, as you pointed out, my first day is slightly different....instead of cycling through predetermined sets and reps, I have a specific weight I need to hit.

Right now, I will achieve the weight in 5x5, but when the weight climbs over a few weeks I will inevitably fail doing 5's, so the following week I will keep the failed weight but now do 4x4, which in effect is an auto deload following a session I failed (inducing overrreach).

I'll continue this pattern until I'm about 14 week I'll be eventually failing 2x2 which will then have me progressing a heavy single every week. If there is no meet and the goal gate can be flexible, this is superior to any method as it's allowing you to squeeze every ounce of gains from each rep range, while inducing overreach with perfectly timed deloads as governed by your bodies needs.

The routine can be tweaked for a meet, but you might need to do some bridging between 5x5 and 4x4 with 5x4 for example to lengthen the routine or auto increment the weight if it's dragging on longer than expected. You'd obviously use the numbers you want to hit in comp and climb back 5kg every week up until today (or 2.5kg if it's over 6 month away).

You'll do light assistane on the muscle that last failed to achieve the given reps.

deleted

I hot shower before the gym and do mobility there, saves time and effort, and also acts as wake up slap, even on an evening.

Really looking forward to lurking in here. Good stuff going on already.

Looking forward to this. Will be following along most definitely.

Apologies if I've missed it, but what are your goals for the end of the 4 month block? Is it the 280/220/300? Or is that more long term?

hi mate, thats my 12-18 month goal, I'm hoping each 4 month block will give me 5-10kg per lift increase, i'm making small jumps to make them more realistic in the long run.

Cheers

Aaron, what exercises have you found most effective to keep the sciatica at bay?

Ah right. Good luck, will be following your log.