Powerlifting

[NickR33]

lol

Mitch: definitely mate... there's really no fancy tricks to it other than using proper equipment and being surrounded by people that are stronger than you... I'm just doing PPP, no secret squirrel programs or crazy assistance exercises... if I feel good I add some more volume and weight... if I feel average I just grind out the program for the day

bench press is the one I've been really focussing on as I'm well behind most lifters... even guys much lighter than me... I'm pressing as much and as heavy as my shoulders will allow... if they start hurting I take a day off but otherwise I'm pressing every session... getting 3 x 110 pretty easily now... moving my grip out slowly

[TTT]

Bloody Markos and his fancy creatine water down there.

[NickR33]

I don't even drink his water... always train with a bottle filled with delicious Ribena... for its crazy anabolic effects lol

best supplement ever

[markos]

[NickR33]

he must've had some Ribena

[Mitcho_7]

Is PPP for 1rm lifts only or can it be used to increase strength or 5+ reps as well?

Edited February 9, 2013 by Mitcho_7

[TTT]

it is based around a 3 month (roughly) timeline.

it is based on a 1rm.. as you would in competition.

so if you can bench press 100 for 1rm, but can't do 120, you would do the 120kg bench program.

it goes for 11 weeks. It has a range of reps and sets and weight to use.

and it all leads up to week 11 where you test your new 1rm (120kg in this case)

If you don't want to do the 1rm, thats up to you, but if you don't know what your 1rm is, then it's hard to guess what weight program you should use.

Should give 1rms a try to at least know and have a base.

[Mitcho_7]

Yeh, not really interested in 1rm stuff and it'd be hard to get a true estimate because I train by myself.

Definently interested in trying something different though such as PPP to try and get me over the plateau that I'm on at the moment with bench.

[rev210]

Yeh, not really interested in 1rm stuff and it'd be hard to get a true estimate because I train by myself.

Definently interested in trying something different though such as PPP to try and get me over the plateau that I'm on at the moment with bench.

Maybe Markos can add to this more.

I am not familiar with the PPP. But, from when I was training for strength years ago my understanding .....

There are different versions of 1rm.

From my experience when I was training a year ago there is;

* the 1rm as the psyched up mental fury of your best (going for the PB). It involves a little movement away from a clean perfect form and involves stimulating the adrenal response. There is higher risk of injury.

* the 1rm of training 'without' the adrenal response /psyched up mode. In fact being perfectly calm is key. I would do this by having my heat rate at 'rest' and focused on a 'relative' calm lift (It's still going to force you to higher blood pressure). The actual is probably at 85-95% of the all out 1rm. You are thinking/controlling more and feeling the feedback of the muscles. Far less than a set of 5 or 10 but, to some degree.

The second version is preferable for frequency training. Both require adequate long rests. You can restrict your form further (introducing a mechanical increase in load) to train more safely by yourself.

Interestingly, many people use the adrenal response for 'all' their lifting , including sets of 5/ 10 or more. Maybe you see them at the gym 'going for failure' and give out shouts of fury or look angry before the set and you know that there isn't a day or a movement they don't do this for.

Doing this frequently ,every workout in your week, causes a type of over-training in time. Unless you are taking lots of hormones to feed the Adrenal gland. You can look up this type of over-training symptoms they are common. .

Edited February 10, 2013 by rev210

[markos]

Mitch, when Max was benching 107.5kg, he could only do 1 rep with it

By doing PPP and other programs based on a 1RM, he got his PB up to 155kg

Guess how many reps he can do with 107.5kg now, around 15

Getting stronger isnt complicated. As your 1RM goes up, so does your 5RM, your 10RM and your 20RM

Its not the only way, but its possibly the best way, at least thats what we've found

At Worlds Sussy benched 60kg at her lighter bodyweight.

On Friday, after 5 months of increasing her !RM to over 70kg, she benched 65kg x 7

[Mitcho_7]

By doing PPP and other programs based on a 1RM, he got his PB up to 155kg

Guess how many reps he can do with 107.5kg now, around 15

Getting stronger isnt complicated. As your 1RM goes up, so does your 5RM, your 10RM and your 20RM

Its not the only way, but its possibly the best way, at least thats what we've found

I figured this might be the case.

I wouldn't mind givin it a crack for 12 weeks.

Where does one purchase this program and how much is it?

[markos]

Email me at [email protected]

Its only $20

[jangles]

I figured this might be the case.

I wouldn't mind givin it a crack for 12 weeks.

Where does one purchase this program and how much is it?

no point stopping after one cycle! keep going and keep getting stronger.

consistant progression is key.

[Mitcho_7]

no point stopping after one cycle! keep going and keep getting stronger.

consistant progression is key.

Strength isn't the main focus for me, (but who doesnt want to get stronger) so it's not something I will do all the time. But I will try it out and see how I like it.

I have just sort of plateaued on my benching/ shoulder pressing, so I need to change things up a little to see if it can help get over this. Just lifting the same weight all the time isn't going to help me grow.

I could also use a bit of added strength on my squats and deads, they are terrible...

[jangles]

Is bodybuilding your main focus?

See that ripped lifter markos put up?

[markos]

Ripped is purely diet, surely this can longer be debated, Martin got down to 6% bodyfat, he hates reps, even his warm ups are only 5 reps with empty bars

All his training is low reps, with 90% of it singles

His journal is posted on my forum, no secrets

So he's the strongest junior in Oz in the 82.5kg class, maybe all Juniors, and possibly the most ripped year round powerlifter

Train for strength eat for cuts

[Mitcho_7]

Who knows, I might like it after the first cycle and end up sticking with a similar style of training all year round. I like doing 5x5 instead of seats of 12 that's for sure!

[jangles]

Ripped is purely diet, surely this can no longer be debated, Martin got down to 6% bodyfat, he hates reps, even his warm ups are only 5 reps with empty bars

All his training is low reps, with 90% of it singles

His journal is posted on my forum, no secrets

So he's the strongest junior in Oz in the 82.5kg class, maybe all Juniors, and possibly the most ripped year round powerlifter

Train for strength eat for cuts

added the no in for you Markos.

[markos]

Thank you

[Mitcho_7]

Doing my first PPP session for benching tonight. The first few weeks look a little less intense, but damn does it get wild pretty quick!

Is there a designated rest time between sets or is it just going by feel? I know for the assistance it is recommended to keep the rest short.