Author Topic: Swedish frequency training  (Read 907 times)

Offline drudixon

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Swedish frequency training
« on: November 27, 2015, 07:04:15 PM »
Some thoughtful lifters here,  so figure I'll put this here. 

Idea is simply less intensity and volume,  way more frequency.  6-7 days a week that is.

I'll start with the lifts,  then the results,  then pros and cons.

Bent over rows
Bench
Weighted pullups
Military
Squats
Calves

2 sets 5 reps

Intensity  55, 65, 75, 1rm repeat.  4 weeks same calcs,  then 1rm test.

Results

Bent over rows +40
Bar *8, 115*5, 155*3, 185*1, 225*1, 265*1, 275*.5

Bench Press +20
Bar*8, 115*5, 155*3, 185*1, 225*1, 245*1

Weighted pullups +40
5, 5, 45*1, 90*1, 115*.5

Military press +15
Bar*8, 95*5, 115*1, 135*1 (never done these without push pressing)

Squat (pretty tired now) +0
Bar x8, 135*5, 185*1, 225*1, 275*1, 315*1, 335*0 (couldn't get out of hole)

Pros
Get really practiced with the movements,  most efficient way to do it
Super fast workouts
Gains

Cons
Last movement suffers on 1rm test day
Boring as hell
Daily gym going
Joints hurt (elbows in particular)
No Deads...

Thoughts
I'd run again,  just need a substitute for vertical pull that doesn't murder elbows.
Great gains,  and PR's in everything except  bench and squats.  I'm currently fatter than I've been in 4 years,  but I think that helps.  The surplus isn't any bigger than prior programs,  just how fat I was doing it.  There are good studies with advanced lifters doing this,  so that's why I ran it.  I'm not doing it at the moment due to elbows and frequency issue.  Happy to answer any questions. For 4 weeks,  not bad.



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Re: Swedish frequency training
« Reply #1 on: November 27, 2015, 07:13:18 PM »
What's the goal of this program?  Strength or Hypertrophy?
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Re: Swedish frequency training
« Reply #2 on: November 27, 2015, 07:16:24 PM »

Weighted pullups +40
5, 5, 45*1, 90*1, 115*.5

just need a substitute for vertical pull that doesn't murder elbows.

I also have elbow issues and don't do weighted pulls right now. I found that using that little close grip handle normally used on cable rows on a lat pull is pretty easy on the elbows. I even grab a little chunk of chain so it's at the perfect length, strap my hands to the handles, lock my legs and basically get all the benefits of weighted pullups without shredding my bicep tendons.
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Offline drudixon

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Re: Swedish frequency training
« Reply #3 on: November 27, 2015, 07:39:49 PM »
Hey fellas!

The goal is strength.  Supposedly "all" the top Scandinavians train this way,  except some do two a days.