Free Programmes
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| VanillaGorilla |  | Free Programmes | 04-09-2015 @ 09:07 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Sharing a couple of programmes from Gorilla PT for anyone who is interested. A novice strength training programme, great if you have friends, partners etc who are new to lifting: http://gorillapt.com/2015/08/27/novice-strength-training-progr... A squat component programme for structuring your squatting more effectively within your sessions: http://gorillapt.com/2015/08/17/four-week-squat-programme/ Enjoy  | ||
| LeedsMiniPower | | ... | 04-09-2015 @ 12:55 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Silly question but with the 5 rep daily max would you just work up in 5's to where you feel is the limit without dropping a rep/grinding out the reps? Or just go by feel and pick a weight at the beginning of the session? | ||
| VanillaGorilla | | ... | 04-09-2015 @ 13:12 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | LeedsMiniPower said:Silly question but with the 5 rep daily max would you just work up in 5's to where you feel is the limit without dropping a rep/grinding out the reps? Or just go by feel and pick a weight at the beginning of the session? Could go either way, my preference would be he first option though. You get a nice accumulation of volume and the subsequent fatigue factor will naturally keep ou away from a true max and the ensuing high recovery requirements. | ||
| Robbo | | ... | 04-09-2015 @ 15:36 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Post Edited: 04.09.2015 @ 15:40 PM by Robbo I like that squat routine mate Looks like a beefed up heavy/medium/light Bill Starr type routine Edit - heavy/light/medium rather | ||
| VanillaGorilla | | ... | 04-09-2015 @ 16:37 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Robbo said:I like that squat routine mate Looks like a beefed up heavy/medium/light Bill Starr type routine Edit - heavy/light/medium rather Hello mate, where did you spring from again?! What are you doing with your training at the moment? | ||
| AaronJ | | ... | 04-09-2015 @ 17:21 |
 Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | I find that my knees can tolerate squatting twice a week if it's fairly low volume, but however low the volume is, 3 times a week is too much for me. Bearing that in mind, if you had to cut it down to two days which day would you remove? And would you change the sets/reps on the other two days in that case? Thanks! | ||
| Robbo | | ... | 04-09-2015 @ 17:49 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | VanillaGorilla said: Hello mate, where did you spring from again?! What are you doing with your training at the moment? I've had enough of getting punched so gone back lifting things again, been doing some Oly stuff but snapped myself so just doing some basic strength stuff with a view to get back learning the Olympic stuff again soon Hope your well mate and still doing the Weightlifting. | ||
| VanillaGorilla | | ... | 04-09-2015 @ 19:09 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | AaronJ said:I find that my knees can tolerate squatting twice a week if it's fairly low volume, but however low the volume is, 3 times a week is too much for me. Bearing that in mind, if you had to cut it down to two days which day would you remove? And would you change the sets/reps on the other two days in that case? Thanks! To be honest I would want to keep all three sessions to make the most of the structure, but spread them out further so the frequency dropped to something you could tolerate. | ||
| VanillaGorilla | | ... | 04-09-2015 @ 19:10 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Robbo said: I've had enough of getting punched so gone back lifting things again, been doing some Oly stuff but snapped myself so just doing some basic strength stuff with a view to get back learning the Olympic stuff again soon Hope your well mate and still doing the Weightlifting. Good man, being punched sucks! Yea, still plodding along thanks, shoulder is holding together and I hang snatched 110kg yesterday, so I'm happy enough | ||
| Wes |  | ... | 04-09-2015 @ 21:09 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Post Edited: 04.09.2015 @ 21:10 PM by Wes Great gesture...That Squat routine looks appealing, not sure if my hamstrings could handle squatting 3 sessions per week mind. Might take a few weeks to adjust... | ||
| AMH_Power | | ... | 05-09-2015 @ 10:48 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | Thank you for the share. Great to see sound principles used | ||
| AaronJ | | ... | 05-09-2015 @ 20:38 |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | VanillaGorilla said: To be honest I would want to keep all three sessions to make the most of the structure, but spread them out further so the frequency dropped to something you could tolerate. i.e. Make a week longer than 7 days in this case? | ||
| VanillaGorilla | | ... | 05-09-2015 @ 22:50 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | AaronJ said: i.e. Make a week longer than 7 days in this case? Yarp | ||
| Fazc | | ... | 05-09-2015 @ 23:25 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Ever done any high rep programming VG? 10-20 rep sets over a 3 session block? | ||