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Author Topic: cns training?  (Read 1580 times)
HavoX
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« on: October 26, 2011, 05:29:39 PM »

can anyone give me some basic cns training tips?

i'm fairly strong in the 3-5 range, but not "powerful" in the 1 rep max effort area... that's how it is for all three lifts

thanks
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chaos
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« Reply #1 on: October 26, 2011, 05:49:41 PM »

Need more info.

What's your workouts look like? Obviously you are training powerlifting style, do you plan to compete?

What kind of numbers are you hitting in 3-5 compared to singles? Are you hitting 80% for 3-5.....90%.......?
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HavoX
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« Reply #2 on: October 26, 2011, 09:45:31 PM »

sorry... i'm sort of just a gymrat right now.  my lift style is a strong bodybuilding type... eat garbage and lift in the 5-10 range. have done pl and strongman in the past.

currently trying to get back to the raw big three. now:

benching 405 on great days for one... but can hit 365 for 6ish

squating 495 for one-ish... can hit 405 for at least 5-6

deadlift 495 for one on good days... did 405 strapped for 5


to be honest though, haven't hit full stride on my squat and esp deadlift since a nagging back injury.  doing a little bit of low cardio on most days, going to ramp that up to mod intensity with sprint bursts for 45min in the next few weeks.  take sat and sunday off. also cleaning up diet.

been a straight forward dorian style lifter. just started including some speed deads with 315. usually like 5 sets of 3.

don't do much accessory work in regards to hams, quads or tris.

5-9, 275 fatty... ideal around 220 im guessing

oh, and i got standard stance for deads and squats.... sorry for the long post, thanks!
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airosol
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« Reply #3 on: October 30, 2011, 12:22:45 PM »

My thought is do light weights 1 time a week (west side- esque) and work on  the explosive power.


other than that 1 rep max is an ever changing thing. 1 day you hiq 100lbs, the next its 75lbs depending on diet, rest, attitude, etc.

even if you arent competing pick a day several weeks out and use that as your 1 rep max day then tone it back down.

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jon cole
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« Reply #4 on: October 31, 2011, 02:49:36 PM »

just try smolov.

benching or squatting 4 time a week will learn ou how to accelerate those fuckin weight.

especially when you do 8 sets of 4 on friday and 10 set of 3 on wednesday.
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asstropin
HavoX
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« Reply #5 on: November 01, 2011, 02:37:10 PM »

thanks guys!

actually started smolov just before i posted this.

everything in my mind is screaming "overtraining" ... but i'll give it a shot!
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jon cole
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« Reply #6 on: November 02, 2011, 05:46:27 AM »

thanks guys!

actually started smolov just before i posted this.

everything in my mind is screaming "overtraining" ... but i'll give it a shot!



smolov is a controlled "overtraining"...purpose it to put your body in imbalance to force him to react.
there is a long article a about that just type "smolov" o google and a guy posted a long stuff about smolov on bbing.com (poster is johnprophet)

it talk about mesocycle and macrocycle and why a year should be divided in 2 macrocycle of 24 week, and why so should introduce mesocycle.

there is a price ta pay for real gain.
with smolov you can gain 50 lbs on your squat in one month, far away from my average 3 month winter bulking cycle where i gain 10 pounds from my previous max.


after your smolov give a try to sheiko 29., you can do sheiko 29 year round.
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asstropin
airosol
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« Reply #7 on: November 11, 2011, 01:34:51 PM »

just looked at the Smolov Jr Bench Routine.  Nice and short (3 weeks). Anyonehad experience with this?
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jon cole
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« Reply #8 on: November 12, 2011, 03:25:16 AM »

just looked at the Smolov Jr Bench Routine.  Nice and short (3 weeks). Anyonehad experience with this?

yeah very efficient, first week is a pain in the ass, especially the friday-saturday training...

but the second and third week are easier, your body adapt quickly.

did it recently but i started the program with a little pain in left shoulder witch ended by an injury on the friday of the third week...

so i started this week smolov intense phase.
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asstropin
airosol
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« Reply #9 on: November 14, 2011, 07:22:39 PM »

yeah very efficient, first week is a pain in the ass, especially the friday-saturday training...

but the second and third week are easier, your body adapt quickly.

did it recently but i started the program with a little pain in left shoulder witch ended by an injury on the friday of the third week...

so i started this week smolov intense phase.

how long between sets you going?   It also says one can use the routine for DLs?
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jon cole
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« Reply #10 on: November 15, 2011, 04:55:41 AM »

how long between sets you going?   It also says one can use the routine for DLs?


resy betwen set = as you want

yes you can do it fir dl.
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asstropin
airosol
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« Reply #11 on: November 16, 2011, 05:57:39 PM »

yes you can do it fir dl.

so are you alternating days? ex: mon = bench, tues = dl........or BP and DL on same day. Seems like same day is doable
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jon cole
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« Reply #12 on: November 17, 2011, 12:41:38 PM »

so are you alternating days? ex: mon = bench, tues = dl........or BP and DL on same day. Seems like same day is doable

you better do smolov bench then a smolov dead.

for few reason if you do the two smolov at the same time:

-you'll spent hour in the gym and it will be boring.

-on friday you do 8 set of 4 and saturday you do 10 set of 3 and believe me it's boring and strenuous.

-you 'll screw your recovery.

i'm doing smolov squat and it's the same thing, 4 set of 9,5 set of 7, 7 set of 5, 10 set of 3 ...
 
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asstropin
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