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Originally Posted by
beast
Too much accesories, shitty rows, ect. I think speed is waste, pull all your reps as fast as possible anyway and there is now need, this includes warmups.
This is what i'm doing now after speaking to John Broz on the Phone and looking into other training methodologies.
Every other day
Bench to absolute max 1 rep max, then back off sets of doubles or tripes minimum of 3 sets up to 20-25 sets. Around 90%
Powerclean to absolute max 1 rep max
Sumo deadlift to absolute max 1 rep max, then around 3-7 sets of backoffs 2/3's 90% approx.
Squat, build to couple of sets of doubles and triples, not 1rm max though.
3 sets of chinups to failiure.
I want to break the under 20 British raw powerlifitng record for bench (around 200) and deadlift (about 290) in either the 110kg class or more likely the 125kg class which I weigh 120kg currently.
Basically i've learnt train what you want to be good at, discard the front squats, good mornings ect. Besides all this is uneccesary unless you weigh 60kg, 455 is measly, you could get that my just busting you're ass on one set a week of of an attempted 5rm then to 3rm when that doesn't work add 5kg to 10kg a week, hell even try adding 20kg a week, even if you can only pull a double just get some people at the gym to shout and watch you, whenever I'm feeling like a pussy I get the weakest guy in the gym to watch me and for some reason it phychs me up.
Also look at the legends of the iron game, Bob Peoples, Goerner, Lamar Grant ect they all trained heavy everyday regardless. They all pulled around 750lbs at weights of no more than 130 to 200lbs.
This is a bit of a rant but its good info.