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Raptor

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Lance's method every day
« on: June 27, 2011, 10:08:39 am »
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I was wondering if I use Lance's method every day... stopping when the rep I'm doing is significantly lower than the previous one, if it's too much or if it's OK.

I plan on using two sets and do this every day (morning):

Low volumes of snatch/clean (3x3)

Lance method, 2 sets with 45s rest in between them:

Squat + Overhead Press + Chinups (Monday - Wednesday - Friday)
Deadlift + Bench press + Pullups (Tuesday and Thursday)

Core work/stretch

It should not be too long of a workout and not too draining since I stop as soon as I rep slower/more difficult. Rep range will be 5-8.

I plan to do this in conjunction with Joel Smith's program, with Joel's Program happening in the evening.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

aiir

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Re: Lance's method every day
« Reply #1 on: June 27, 2011, 05:24:57 pm »
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rest pause > *  :P
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swans05

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Re: Lance's method every day
« Reply #2 on: June 28, 2011, 03:15:57 am »
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isn't there strength work in that program?

mixing programs is a pretty good way to fail
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Raptor

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Re: Lance's method every day
« Reply #3 on: June 28, 2011, 05:55:09 am »
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Well it is, but there's no upperbody work. Remember, volume is going to be extremely low with the squats and deadlifts, just two sets stopping way before failure.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

swans05

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Re: Lance's method every day
« Reply #4 on: June 28, 2011, 10:41:43 pm »
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what would "way before failure" be?
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Raptor

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Re: Lance's method every day
« Reply #5 on: June 29, 2011, 03:33:37 am »
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Quote from: swans05 on June 28, 2011, 10:41:43 pm
what would "way before failure" be?

It would be at the first sign of decreasing speed of the current rep vs the previous.

So if I do 5 "piston" reps and on the 6th my speed slows down (but it's not a grinder) I stop. This means I'm going to do sets of 6 (in this scenario) with a weight I can probably do around 8-10 reps if I grind it out.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

swans05

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Re: Lance's method every day
« Reply #6 on: June 29, 2011, 04:10:33 am »
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got it, i train the same way except i would use 3 reps and just go to a 3 rm as you described above, not set out to do 3 or 5 sets but keep going until i reach the threshold
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Raptor

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Re: Lance's method every day
« Reply #7 on: June 29, 2011, 04:13:38 am »
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Yeah if you think about it, if you're doing your reps explosively then you're still recruiting the fast twitch fibers, even though the weight is lighter than the traditional say 5RM, and when your acceleration becomes worse that's a sign that they got tired so the other, slower fibers (motor neurons) get activated to suplinate, which is just a sign for you to stop.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Lance's method every day
« Reply #8 on: July 01, 2011, 03:50:54 pm »
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Quote from: Raptor on June 29, 2011, 04:13:38 am
Yeah if you think about it, if you're doing your reps explosively then you're still recruiting the fast twitch fibers, even though the weight is lighter than the traditional say 5RM, and when your acceleration becomes worse that's a sign that they got tired so the other, slower fibers (motor neurons) get activated to suplinate, which is just a sign for you to stop.

really? i don't think so...
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Raptor

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Re: Lance's method every day
« Reply #9 on: July 01, 2011, 06:17:39 pm »
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Why not?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: Lance's method every day
« Reply #10 on: July 01, 2011, 07:46:47 pm »
+1
as far as i know muscle fiber activation is always the same. doesn't matter how heavy the load, it'll always be slow first and then fast fibers.
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dirksilver

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Re: Lance's method every day
« Reply #11 on: July 01, 2011, 11:45:55 pm »
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you should just do what i'm about to do raptor and squat monday wednesday friday 6-8 sets of 4  or more reps and do upper body tuesday and thursday over head press and rows one day and bench and pull ups the other hahaha...i'm about to do a month long ridiculous cutting phase plus this workout and i'm hoping to see the coveted results of added strength a little hypertrophy and weight loss!
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swans05

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Re: Lance's method every day
« Reply #12 on: July 02, 2011, 03:45:58 am »
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Quote from: dirksilver on July 01, 2011, 11:45:55 pm
you should just do what i'm about to do raptor and squat monday wednesday friday 6-8 sets of 4  or more reps and do upper body tuesday and thursday over head press and rows one day and bench and pull ups the other hahaha...i'm about to do a month long ridiculous cutting phase plus this workout and i'm hoping to see the coveted results of added strength a little hypertrophy and weight loss!

i'm not so sure on that one...if you hope to cut then fine but of you're also hoping for the other 2 then you might end up dissapointed
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