« previous next »
Pages: [1]   Go Down

Author Topic: Lance's method every day  (Read 6350 times)

0 Members and 1 Guest are viewing this topic.

Raptor

  • Hero Member
  • *****
  • Posts: 14619
  • Respect: +2539
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Lance's method every day
« on: June 27, 2011, 10:08:39 am »
0
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.
Logged
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

  • Hero Member
  • *****
  • Posts: 1048
  • I might do it just to show ya
  • Respect: +117
    • View Profile
Re: Lance's method every day
« Reply #1 on: June 27, 2011, 05:24:57 pm »
0
rest pause > *  :P
Logged
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

swans05

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +2
    • View Profile
    • Email
Re: Lance's method every day
« Reply #2 on: June 28, 2011, 03:15:57 am »
0
isn't there strength work in that program?

mixing programs is a pretty good way to fail
Logged

Raptor

  • Hero Member
  • *****
  • Posts: 14619
  • Respect: +2539
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Lance's method every day
« Reply #3 on: June 28, 2011, 05:55:09 am »
0
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.
Logged
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

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +2
    • View Profile
    • Email
Re: Lance's method every day
« Reply #4 on: June 28, 2011, 10:41:43 pm »
0
what would "way before failure" be?
Logged

Raptor

  • Hero Member
  • *****
  • Posts: 14619
  • Respect: +2539
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Lance's method every day
« Reply #5 on: June 29, 2011, 03:33:37 am »
0
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.
Logged
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

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +2
    • View Profile
    • Email
Re: Lance's method every day
« Reply #6 on: June 29, 2011, 04:10:33 am »
0
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
Logged

Raptor

  • Hero Member
  • *****
  • Posts: 14619
  • Respect: +2539
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Lance's method every day
« Reply #7 on: June 29, 2011, 04:13:38 am »
0
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.
Logged
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

  • Hero Member
  • *****
  • Posts: 991
  • Yeah dude!
  • Respect: +47
    • View Profile
Re: Lance's method every day
« Reply #8 on: July 01, 2011, 03:50:54 pm »
0
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...
Logged

Raptor

  • Hero Member
  • *****
  • Posts: 14619
  • Respect: +2539
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Lance's method every day
« Reply #9 on: July 01, 2011, 06:17:39 pm »
0
Why not?
Logged
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

  • Hero Member
  • *****
  • Posts: 991
  • Yeah dude!
  • Respect: +47
    • View Profile
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.
Logged

dirksilver

  • Sr. Member
  • ****
  • Posts: 296
  • Respect: +6
    • View Profile
Re: Lance's method every day
« Reply #11 on: July 01, 2011, 11:45:55 pm »
0
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!
Logged

swans05

  • Jr. Member
  • **
  • Posts: 62
  • Respect: +2
    • View Profile
    • Email
Re: Lance's method every day
« Reply #12 on: July 02, 2011, 03:45:58 am »
0
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
Logged
Pages: [1]   Go Up
« previous next »