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2004/01/30, 12:17 PM
this is for EVERYONE who wants a higher max in one lift or another.......to do this excercise you will have to change your workout around, you will do the assault 2 times a week for ONE body part. If you try more than one You will risk over training and be worse off than when you started.
here we go perfrom the work out on monday, and friday of your work out week...........or the 1st day of traning and last day of training, eat plenty, rest plenty is my advice for this.........the work out is 12 weeks and will be labeled as such......1 and 2 are the workout reps you will do for the 1st day and 2nd day you choose to do this....
the 1st rep and weight is given to you after that you have 3 sets of the same weights but you go to as many reps you can do BY YOURSELF the spot should only be there to unrack the weight, and get it off your chest when your pooped
week 1
1
64% of max__x 12
x
x
x
2
+10lbs ___x10
x
x
x
week2
+10lbs __x8
x
x
x
2
+10__ x6
x
x
x
week3
- 25lbs __x12
x
x
x
2
+10lbs__x10
x
x
x
week 4
+10lbs__x8
x
x
x
2
+10lbs__x6
x
x
x
week 5
-5lbs__x8
x
x
x
2
+ 15lbs__x6
x
x
x
week 6 ( 1/2 way there feel stronger?)
+15lbs ___x4
X
x
x
2
+15lbs ___x2
x
x
x
week 7
-40lbs __x8
x
x
x
2
+15lbs__x6
x
x
x
week 8
+15lbs__x4
x
x
x
2
+15lbs__x2
x
x
x
week 9
-25lbs__X6
x
x
x
2
+15lbs__x4
x
x
x
week 10( geting heavy?)
+10lbs__x2
x
x
x
+10___x1
x
x
x
week 11
-15lbs __x3
x
x
x
2
+5 lbs__x2
x
x
x
week 12( finally!)
+10lbs__x1
2
max on the 2nd work out that week........you should have long time ago starting reping your max, so a one rep should be very easy.......the __ is for your weight, start with 64% of your max and add 10lbs or sub tract acording to the chart.......( for you people who can't figure out how to find 64%...... .64x ( your max)...............hope I helped and this does work .....well for me anyways
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/01/31, 06:11 PM
WOW that was a lot of fun. I would hve to consider you as an expert on this. I personally totally agree with everything you have written.
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2004/02/02, 02:32 PM
Andrew, this is a good post...very similar to my old gaining schedule.
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May the lift be with you.
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2004/02/19, 04:34 AM
question ? do you add the 10 lbs. every time or just to the starting 64%?( say my 64%for single arm curl is 30 lbs)do i add 10 lbs week one second day =45lbs and add anther 10lbs on day one of next week and so on =55 in one week or just add /subtract the weight from the 64%?if so my curling if this is the way on paper would be over 125lbs by the end of your 12 week program.
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2004/02/19, 10:33 AM
These is only for compound lifts usually, squats, bench, cleans, deadlifts maybe rows.........but whatever though
but it would look somthing like this
30x12 week 1
30x
30x
30x
40x10
40x
40x
40x
week2
50x8
etc
just follow the reps it says
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/19, 12:05 PM
BigAndrew, my goal is not to make "gains" but if it was I'd follow you!! You da man!! Thanks for all your posts.
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The average dog is nicer than the average person. -Andy Rooney
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2004/02/19, 02:02 PM
Andrew,
I would like to implement this on my bench. Do you have any suggestions as to how I should schedule the rest of my chest workout?
For instance, if I do this on Monday and Friday, when should I do other chest exercises (inclines, declines, pullovers, flyes, etc.)? Any help you can lend would be appreciated.
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2004/02/19, 07:42 PM
you can still do them, just don't do so many in a day.
i'd suggest
monday assult work out on bench
incline dumbell bench
incline flys
pull overs
friday
assult
decline dumbell bench
dips
cable cross overs
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/19, 07:44 PM
opps forgot a note i'd only do 2 sets each of these, cause your goal is power and strength in the bench press, the others help out( secondary) I'd do 2x10 each excercise then leave, no cardio or anything. This is for strength not body building.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/20, 06:37 PM
Thank you, very helpful, on my way to the gym as we speak to give it a try.
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2004/04/14, 10:48 AM
Hey everyone,
I am on week 11 of this workout (bench only so far). It is fabulous - I've already put the 15-20 plus pounds on my max (which I'm repping 6 times now I think), and I feel strong as hell.
I followed this workout EXACTLY, and did NOTHING else on the 2 days a week that I bench (at least as far as resistance training is concerned - some days I walked afterwards). I don't think it would work as well if you tried to mix in supporting exercises. I'll take the eventual 25 pounds on my max, increased strength, and improved morale over keeping a few silly flies in my workout.
Thanks to all, esp. BigAndrew.
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2004/04/14, 10:52 AM
Anytime man hope everything goes to plan.......feels good reping your old max don't it?..You are traing other body parts right? and not just chest?
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/04/14, 11:06 AM
Bigandrew,
Yes I am...but not using the Assault. Interestingly enough, I'm changing my philosophy on lifting (partially due to this recent endeavor) and heading toward a more-or-less minimalist approach. I am currently reading Beyond Brawn and it is really changing my opinion on things.
One thing I should note to anyone who (for some reason :big_smile:) wants to add some weight to his/her max with this workout: I put a lot of focus into technique, i.e., very controlled descent and ascent in my reps, 1-3 seconds each phase. This is very important.
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2004/04/14, 11:09 AM
Yes I like this work out too, because its not always about weights, reps are key as well......People think you have to do alot of weight to be big or get stronger...not neccasrly, if your traning for a weighlighting comp, then yes, but for the avarage Joe....you don't need insane amounts of weight.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/04/14, 11:33 AM
Awesome advice andrew, I really like the way you emphasize quality and not quantity, I couldn't even tell you what my max bench is, don't really care, I would rather be able to do 225 20 times than 405 once! I like knowing my muscles have endurance and not just the ability to throw up a crap load of weight one time! Thanks again for the great workout, try implement this into some of my exercises!
newbreed
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2004/04/14, 11:38 AM
But for everyone else....reading i'm not saying not going heavy is bad.....i'm just saying weight isn't always the key, people so too often "lift with thier egos" That is all they do is lift heavy just to lift heavy. Just for braggin rights, even though they have lil muscle or defination. You can be a blob , and bench 400lbs.....
I do left heavy form time to time, cause I believe you need both, with out lifting heavy you don't get that "hard" look about the muscles. I just say no matte rhow you lift......lift with your brain...........not your ego......or for that girl watching you lol
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/04/14, 11:46 AM
From what I can tell, the Assault workout sort of is the "lift a lot of weight 2-3 times" type of workout (and the upper end of the cycle). But it's great, for many reasons, and as long as you find some way to offset the inevitable plateau.
I am planning on cycling this workout to keep it effective. And yes, I DO think that 20-rep sets are extremely beneficial if performed properly. The only thing I try to avoid is "lifting light weights for higher reps" - why lift light???? 20 reps of a solid weight isn't "lifting light," it's lifting heavy!!!!
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