tag:blogger.com,1999:blog-5141022388560653061.post9136130475835406559..comments2024-03-01T00:42:30.839-08:00Comments on LIFT-RUN-BANG: Ridiculously awesome write up from Sam Byrd Paul Carterhttp://www.blogger.com/profile/15352715396075897963noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-5141022388560653061.post-17560752160806319592013-06-23T04:25:57.576-07:002013-06-23T04:25:57.576-07:00This is similar to what Pavel Tsatouline suggests ...This is similar to what Pavel Tsatouline suggests in his Russian Bear Routine<br />Make a solid 5 reps (after a good warmup of course)<br />Rest 3-5 mins<br />Then strip 10 % and make another 5 reps<br />Rest 3-5<br />Strip another 10% and hit as many sets of 5 as possible until technique breaks down<br />So with 225 for first set it will look like this<br />225x5, 205x5, 185x5, 185x5, 185x5…. MichaelDhttps://www.blogger.com/profile/16485297651889128358noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-88271311080952205792013-01-21T17:15:11.995-08:002013-01-21T17:15:11.995-08:00Well I'm midway through week 5 of the Strong-1...Well I'm midway through week 5 of the Strong-15 and think I'm going to scratch it. I'm going back to Intermediate Madcow 5x5. I'm probably one of your youngest readers and I think this program suits my needs better. I hate program hopping but feel this is my best move as I've seem to take a step backwards lately. I'll still apply your principle of progressing slowly which relentlesshttps://www.blogger.com/profile/08069009378796711786noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-84124815332961868702013-01-20T09:45:20.511-08:002013-01-20T09:45:20.511-08:00Disregard my previous question, I found the answer...Disregard my previous question, I found the answer (twice a week) in Byrd's write-up, sorry!wtl0636https://www.blogger.com/profile/10545237531513216034noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-12919439949901535762013-01-20T09:40:59.062-08:002013-01-20T09:40:59.062-08:00Paul, do you know how often Sam Byrd squats? Once ...Paul, do you know how often Sam Byrd squats? Once per week? Thanks.wtl0636https://www.blogger.com/profile/10545237531513216034noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-18901238046803163152013-01-18T11:23:37.952-08:002013-01-18T11:23:37.952-08:00Solid idea.Solid idea.Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-69249192142310704562013-01-18T11:22:00.023-08:002013-01-18T11:22:00.023-08:00I'm only a couple weeks into setting up my 5/3...I'm only a couple weeks into setting up my 5/3/1 cycles really light, but i'm loving it. I'm not even repping out big sets yet. For instance, rather than rep out the final bench set this week, I just kept hitting it for a triple with 2 mins rest until one of the reps felt a little shaky. 7 sets. All easy and fast. Left the gym feeling great. cmoneyhttps://www.blogger.com/profile/02199320371211004693noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-41967336568688057152013-01-18T09:59:14.594-08:002013-01-18T09:59:14.594-08:00Yes, and I was going to expound on that after I an...Yes, and I was going to expound on that after I answered. <br /><br />I think a beginner or intermediate could/should work sub maximally, however it'd be more in the 78-88% range rather than the 60-80% range that Sam talked about. Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-38832606414355954262013-01-18T09:55:13.649-08:002013-01-18T09:55:13.649-08:00Thanks for the answer! I guess everything is rela...Thanks for the answer! I guess everything is relative. I mean your main point was not pushing 95-100% max singles week after week. I have to believe that would be true for anybody. I believe in the submaximal. Maybe an intermediate's percentages would be slightly higher end of the range?<br /><br />Thanks again! sperrinhttps://www.blogger.com/profile/00044131861846698329noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-66910479269823658922013-01-18T09:50:27.052-08:002013-01-18T09:50:27.052-08:00I don't know because I haven't applied the...I don't know because I haven't applied these principles directly to intermediates. My guess would be they won't work as well because advanced guys can do things intermediates cannot. Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-21472016994250506832013-01-18T09:46:54.615-08:002013-01-18T09:46:54.615-08:00I am intermediate, at best!. 420 is the number. ...I am intermediate, at best!. 420 is the number. My question was do the same basic principles apply? Submaximal weights. I would say yes based on everything I've read from you. Your first post where you say 315 doesn't fall into this category, was why i was not sure.sperrinhttps://www.blogger.com/profile/00044131861846698329noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-40685304519452909882013-01-18T09:27:37.500-08:002013-01-18T09:27:37.500-08:00My numbers are pretty low so I hope this Strong-15...My numbers are pretty low so I hope this Strong-15 still pans out for me. If not then I guess I know. I started week 5 today. relentlesshttps://www.blogger.com/profile/08069009378796711786noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-87634693362740099242013-01-18T05:44:08.351-08:002013-01-18T05:44:08.351-08:00Indeed.Indeed.Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-46170353868730326132013-01-18T05:44:01.617-08:002013-01-18T05:44:01.617-08:00Did you buy my book, Strength Life Legacy?Did you buy my book, Strength Life Legacy?Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-84704163734599329362013-01-18T05:43:27.472-08:002013-01-18T05:43:27.472-08:00Yes because only intermediates say stuff like &quo...Yes because only intermediates say stuff like "around 420-450". There's a world of difference between 420 and 450. <br /><br /><br /><br />Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-9194994192636608892013-01-18T05:04:42.811-08:002013-01-18T05:04:42.811-08:00The best quote from the Sam Byrd write-up is this:...The best quote from the Sam Byrd write-up is this:<br /><br />"Ill tell you, but generally people either dont believe me or dont like what they hear so they gaff it off. "A-Townerhttps://www.blogger.com/profile/11812419800746371748noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-43545250336109882092013-01-18T04:39:12.704-08:002013-01-18T04:39:12.704-08:00Do you feel any different about say an intermediat...Do you feel any different about say an intermediate that is around 420-450? Same basic principle right? 75-85% range for most sets?sperrinhttps://www.blogger.com/profile/00044131861846698329noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-40134801555662087592013-01-18T04:37:32.091-08:002013-01-18T04:37:32.091-08:00Paul - May I ak what sort of program you recommend...Paul - May I ak what sort of program you recommend for that type of lifter that squats 315? I currently bench 270, Squat 350 and deadlift 450, so that's why I ask. Huzzhttps://www.blogger.com/profile/11228729593909894312noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-75283648021636043722013-01-18T02:24:17.793-08:002013-01-18T02:24:17.793-08:00keep posting those ideas on training, i´m sure the...keep posting those ideas on training, i´m sure they will convince MANY lifters out there to change their mind regards on how to "train optimally, not maximally" (louie simmons)Anonymoushttps://www.blogger.com/profile/04146121532502276200noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-64443415739147808142013-01-18T00:54:14.968-08:002013-01-18T00:54:14.968-08:00Hey Paul, http://forum.animalpak.com/showthread.ph...Hey Paul, http://forum.animalpak.com/showthread.php?13145-The-Byrd-Cage/page38 that is Sam's training log, check out his comment about his 4 different training phases each year (conditioning, mass, strength, recovery).crashhttps://www.blogger.com/profile/18008630846582209319noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-60790079410330132682013-01-17T18:17:53.190-08:002013-01-17T18:17:53.190-08:00Recent T-Nation article on 600 lb deadlifting says...Recent T-Nation article on 600 lb deadlifting says the exact same shit. Otter Ezekielhttps://www.blogger.com/profile/04375633663975641482noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-31287365176648771832013-01-17T18:02:47.143-08:002013-01-17T18:02:47.143-08:00I gotta say, keeping it light but pushing the reps...I gotta say, keeping it light but pushing the reps is doing well for me right now. I just go in and smash weights, matching or beating my rep goals for the night. That was the best advice you gave me, Paul.<br /><br />My assistance work is very light right now, and that's OK. If things keep going the way they are, I may make my initial annual goals way before the end of the year. The Anonymoushttps://www.blogger.com/profile/11869679849131854137noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-83811498132164087222013-01-17T17:35:59.506-08:002013-01-17T17:35:59.506-08:00More or less. However guys that have 500-600 poun...More or less. However guys that have 500-600 pound squats count in that as well. I don't think a guy with a 315 squat needs to fall into this category. Paul Carterhttps://www.blogger.com/profile/15352715396075897963noreply@blogger.comtag:blogger.com,1999:blog-5141022388560653061.post-81670658343750673242013-01-17T17:21:42.550-08:002013-01-17T17:21:42.550-08:00"If Sam Byrd can stay in the 405-500 range fo..."If Sam Byrd can stay in the 405-500 range for 3-5 months to train his squat, and he's an 800 raw squatter, why are you doing max singles, or damn near it, week in and week out?"<br /><br />I would assume your target audience is advanced lifters and not beginner/intermediates. Am I correct? Anonymoushttps://www.blogger.com/profile/16157187803630509924noreply@blogger.com