Achieving strength goals is easier to measure than achieving physique goals. You can record strength gains weekly, but physique goals are harder to notice on a weekly basis.
So whats the best way to increase strength and achieve goals. Firstly, you need to set a goal and a realistic time frame.
By having 3 comps a year at PTC, it allows the lifter to use these dates as time frames.
Nick (NPR) started a bench program with me in May to bench 140kg on BATB3. He had benched 126kg in 2008, but an extended holiday and an injury had him benching only 110kg on the day we started. He had resumed training in February, but a serious of set backs had him at 110kg on the day, although he said he had benched 115kg at his gym. You see, whenever I start a program, you first need to establish a 1RM on the first day. We need a start point.
So Nick started on 110kg in May and in September benched 145kg. On the day of the comp, he missed 145kg, so had to be content with his 140kg/3 plate bench. He did squat a 205kg PB prior to the bench, and attempted a 210kg effort, so fatigue may have played a part in his missing 145kg.
I would like to see Nick bench over 150kg and total over 850kg at AD10, but we'll discuss that shortly.
Fat Dave started my 2 x weekly bench program 14 weeks before BATB3. His 1RM was 80kg, and he wanted to bench 100kg. He made 105kg on the day of the comp.
We used a time frame, established a 1RM, calculated the ammount of sessions in between, and made our goals.
You need to be realistic. You cant have 5kg a week jumps indefinitely. You need to work around the other lifts and simply specialize on one lift at a time. Your weakest lift.
With Nick we will be working on his deadlift. Nick has a 250kg + deadlift in him, Dave needs to powerclean 100kg +. If these 2 achieve these goals, they will make 850kg and 700kg respectively at AD10.
If your lifting is haphazard and not planned, so will your results be.
For some, it may simply be to get heavier. This has worked for Max, Nicky and Dim. They all had massive improvements in 6-12 months, regardless of whether there into a 1RM cycle, 3RM cycle, weight gain or technique based.
Some will see improvement simply from improving technique. I had a guy come to me for 1 session. He was deadlifting 100kg, that was his max. I asked him to deadlift 100kg. He made it with a struggle. I made some adjustments, loaded the bar to 140kg, and had him pull again. He gave me that "your f u c k i n g nuts look" but Herc pulled 140kg effortlessly.
Is that not the best $50 he ever spent? How long would he need to train incorrectly for a 40kg deadlift increase.
Workout where you need to imrove, set goals, put a system in place, and work hard and consistently.
So whats the best way to increase strength and achieve goals. Firstly, you need to set a goal and a realistic time frame.
By having 3 comps a year at PTC, it allows the lifter to use these dates as time frames.
Nick (NPR) started a bench program with me in May to bench 140kg on BATB3. He had benched 126kg in 2008, but an extended holiday and an injury had him benching only 110kg on the day we started. He had resumed training in February, but a serious of set backs had him at 110kg on the day, although he said he had benched 115kg at his gym. You see, whenever I start a program, you first need to establish a 1RM on the first day. We need a start point.
So Nick started on 110kg in May and in September benched 145kg. On the day of the comp, he missed 145kg, so had to be content with his 140kg/3 plate bench. He did squat a 205kg PB prior to the bench, and attempted a 210kg effort, so fatigue may have played a part in his missing 145kg.
I would like to see Nick bench over 150kg and total over 850kg at AD10, but we'll discuss that shortly.
Fat Dave started my 2 x weekly bench program 14 weeks before BATB3. His 1RM was 80kg, and he wanted to bench 100kg. He made 105kg on the day of the comp.
We used a time frame, established a 1RM, calculated the ammount of sessions in between, and made our goals.
You need to be realistic. You cant have 5kg a week jumps indefinitely. You need to work around the other lifts and simply specialize on one lift at a time. Your weakest lift.
With Nick we will be working on his deadlift. Nick has a 250kg + deadlift in him, Dave needs to powerclean 100kg +. If these 2 achieve these goals, they will make 850kg and 700kg respectively at AD10.
If your lifting is haphazard and not planned, so will your results be.
For some, it may simply be to get heavier. This has worked for Max, Nicky and Dim. They all had massive improvements in 6-12 months, regardless of whether there into a 1RM cycle, 3RM cycle, weight gain or technique based.
Some will see improvement simply from improving technique. I had a guy come to me for 1 session. He was deadlifting 100kg, that was his max. I asked him to deadlift 100kg. He made it with a struggle. I made some adjustments, loaded the bar to 140kg, and had him pull again. He gave me that "your f u c k i n g nuts look" but Herc pulled 140kg effortlessly.
Is that not the best $50 he ever spent? How long would he need to train incorrectly for a 40kg deadlift increase.
Workout where you need to imrove, set goals, put a system in place, and work hard and consistently.
