Jump to content
SAU Community

Recommended Posts

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

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.

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.

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 by rev210

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

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?

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...

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

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.

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.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • Yeah, plenty of air flow, there is a dedicated path that feeds the air in to the OEM intake tube behind the bumper As for a "tangible effect", maybe, but getting the pod/intake air out of the hot engine bay is worth it psychologically to me, even if it gives no performance difference, so the tangible effect in my Lizard brain saysss yessss  In the end, to me a tangible effect isn't always about performance, sometimes it a sound or a look, or even a...... feeling  Ooga-Chaka Ooga-Ooga Ooga-Chaka Ooga-Ooga Ooga-Chaka Ooga-Ooga Ooga-Chaka Ooga-Ooga
    • yeah first and reverse is where you will find clutch release issues (whether hydraulic or mechanical) because the difference in revs required is the highest there; particularly changing down from 2nd to 1st when still moving. To be clearer though, it is possible that the clutch release bearing is the wrong height. This is less likely than a hydraulic issue but it is not unheard of when you are mixing and matching
    • Quite right, if you make it to that pension you deserve every cent
    • Hi all, Restoring r33 series 1 rb25det. All the heater hoses were on their way out, have replaced them and put it all back together. After testing I noticed a small leak from behind the head on the actual metal water line to the turbo when cars warm. I tried running a longer hose over it but it kept leaking...   I am about to take the (stock) manifold off again😔 to change the water line does any one have any lines they recommend? I was looking at Aeroflow Turbo Oil & Water Line Set but not sure what everyone else recommends. Car is completely stock but want to upgrade turbo eventually. it looks like ill have to disconnect a lot just to replace these lines so if there's anything else recommended to do please let me know. Thank you in advance!
    • From memory, on the R33 GTSt at least, while everyone says "It's not adjustable", I found when I changed clutches in mine, it just needed a small adjustment on the rod length. But be very wary here, as you could end up trying to push the pushrod in the master too far, or blowing out the slave.   Most likely though, if the master/slave isn't bypassing internally or leaking out, then the throw out is the wrong height compared to the fingers on the clutch, so when it moves to disengage the clutch, it isn't 100% disengaged. You can check part of this out too by jacking the car up, having the engine running, put your foot on the clutch and try to engage 1st gear. If it goes in pretty easy (Compared to the ground) and/or the wheels start turning a fair bit and it takes a bit too much brake pedal to bring them back to a stop, this is likely the issue.  I'm not sure if you can adjust the height of the forks etc in these though, it's been that long since I've touched any RB gearbox.
×
×
  • Create New...