Freakshowelite
05-14-13, 2:22 pm
When I started training I really had clue how to go about it. I was a bodybuilder previously and had to use what I knew from bodybuilding to build a game plan. I knew that when I pyramided up I was able to get in quality work and still lift heavy ass weights and get strong(er). So why not apply this to powerlifting. From most people I gathered that 12 weeks is your normal amount of time given to prepare for a meet. So my basic plan of attack was to pyramid towards the meet. At 3 months out I hit 3 reps, at 2 months out I hit 2 reps, and the last month is single. Pretty much progressive overload, with my own twist. Bodybuilding had taught me a lot about work ethic, and in return I learned how to bust my ass. Which is pretty much the basis of how I train, no real rhyme, reason, no real intelligance, just work.
Month 1: "I'll work till I'm dead, and then I'll do it all again"-RB
-This first month is probably the most painful part of my training. The first month consists of:
1.raw
2.no belt
3.ME Triples
4.no straight weight
5.bands, chains, combination
6.multiple bars, angles, deficits, boxes, boards, and blocks
7.pain
The purpose of this first month is simple, WORK! I use a variation of bars, ROM's, and resistance to keep my mind off the actual numbers, previous pr's, and mental blocks. When you train with straight weight you get caught up in numbers numbers numbers f*ckin numbers. I found myself getting discouraged because I didn't hit this number or that number. I started training with chains and bands not because of accommodating resistance, I didn't know what the hell that meant. I trained with them because, well, chains looked badass, and because I never really knew just how much weight was on the bar. My focus was just on working as hard as I possibly could, working up to my maximum triple, whatever that was. Emptying my tank, and then going another ten miles! I use different weights of chain and different strength of bands. I like to keep it changing so I never know my top ends on something. I cannot stress enough how my training is based around just working until I'm dead, then hitting another set. Another reason why I like to use this type of resistance is because I like making the lift harder than it has to be. When you lift against the weight you are just fighting one enemy, the bar. When you add chains, bands, or a combination you are fighting multiple enemies, much like the people who want to see you fail, these enemies want you to fail too. You have multiple forces working against you, testing you, giving you a chance to prove how bad you really want to lock that weight out. If you train in hell then battle is just a another day. By that I mean if you make your training unnecessarily hard, when you get to the meet you are prepared for almost anything.
A sample of each training day
Bench
1st lift
-ME triples(find your absolute top end)
-Chains or bands
-specialty bar
2nd Lift
-drop the bar weight
-add more resistance or use both types
-if the first lift went well, do reps of 5
-if the first lift was less than expected its times to do work! Multiple burnout sets, adding weight each time
-work till your dead!
Lifts 3-5
-assistance movements to build the lift
-triceps, back, and shoulders
-4 sets of 8-20 all depending on how you feel
Final lift
abs
Squat
-Repeat the first two lifts of bench
-either off a box or free
Lifts 3-5
-same as bench
-assistance lifts to build squat
-hammies, hips, quads
-good mornings, hack squats, zerchers, leg press
Final lift
abs
Deathlift
My favorite
DEATH BY LIFT!
First lift
-ME triples against chains or bands again
-rotate sumo, conv, from the floor, deficit, blocks. keep it changing
-triples till your dead!
2nd lift
-ME triples again
-drop bar weight
-use both chains and bands
-lots of resistance
-rotate from first lift your stance, and from where the lift begins
-leave it all on the platform
Lifts 3-5
-assistance lifts for the deathlift
-hammies, lower back, glutes, upper back
-reps and sets same as bench and squat assistance
Final lift
abs
This is just an example of how I train. The weeks are usually not 100% consistant. The only things that remain consistant are the bands and chains, the ME triples, and working till your dead. Something important to add about the chains. I always make it a point to have the chains hanging off the ground at lock out, or at least 95% of them. It always annoys me when people say 120lbs of chain and half of them never come off the floor. I take full advantage of every link.
So there you have it, theres month 1 of 3. Theres no science, or research, or really any intelligance behind it. I just make training harder than it has to be and kill myself in the gym everyday.
Month 1: "I'll work till I'm dead, and then I'll do it all again"-RB
-This first month is probably the most painful part of my training. The first month consists of:
1.raw
2.no belt
3.ME Triples
4.no straight weight
5.bands, chains, combination
6.multiple bars, angles, deficits, boxes, boards, and blocks
7.pain
The purpose of this first month is simple, WORK! I use a variation of bars, ROM's, and resistance to keep my mind off the actual numbers, previous pr's, and mental blocks. When you train with straight weight you get caught up in numbers numbers numbers f*ckin numbers. I found myself getting discouraged because I didn't hit this number or that number. I started training with chains and bands not because of accommodating resistance, I didn't know what the hell that meant. I trained with them because, well, chains looked badass, and because I never really knew just how much weight was on the bar. My focus was just on working as hard as I possibly could, working up to my maximum triple, whatever that was. Emptying my tank, and then going another ten miles! I use different weights of chain and different strength of bands. I like to keep it changing so I never know my top ends on something. I cannot stress enough how my training is based around just working until I'm dead, then hitting another set. Another reason why I like to use this type of resistance is because I like making the lift harder than it has to be. When you lift against the weight you are just fighting one enemy, the bar. When you add chains, bands, or a combination you are fighting multiple enemies, much like the people who want to see you fail, these enemies want you to fail too. You have multiple forces working against you, testing you, giving you a chance to prove how bad you really want to lock that weight out. If you train in hell then battle is just a another day. By that I mean if you make your training unnecessarily hard, when you get to the meet you are prepared for almost anything.
A sample of each training day
Bench
1st lift
-ME triples(find your absolute top end)
-Chains or bands
-specialty bar
2nd Lift
-drop the bar weight
-add more resistance or use both types
-if the first lift went well, do reps of 5
-if the first lift was less than expected its times to do work! Multiple burnout sets, adding weight each time
-work till your dead!
Lifts 3-5
-assistance movements to build the lift
-triceps, back, and shoulders
-4 sets of 8-20 all depending on how you feel
Final lift
abs
Squat
-Repeat the first two lifts of bench
-either off a box or free
Lifts 3-5
-same as bench
-assistance lifts to build squat
-hammies, hips, quads
-good mornings, hack squats, zerchers, leg press
Final lift
abs
Deathlift
My favorite
DEATH BY LIFT!
First lift
-ME triples against chains or bands again
-rotate sumo, conv, from the floor, deficit, blocks. keep it changing
-triples till your dead!
2nd lift
-ME triples again
-drop bar weight
-use both chains and bands
-lots of resistance
-rotate from first lift your stance, and from where the lift begins
-leave it all on the platform
Lifts 3-5
-assistance lifts for the deathlift
-hammies, lower back, glutes, upper back
-reps and sets same as bench and squat assistance
Final lift
abs
This is just an example of how I train. The weeks are usually not 100% consistant. The only things that remain consistant are the bands and chains, the ME triples, and working till your dead. Something important to add about the chains. I always make it a point to have the chains hanging off the ground at lock out, or at least 95% of them. It always annoys me when people say 120lbs of chain and half of them never come off the floor. I take full advantage of every link.
So there you have it, theres month 1 of 3. Theres no science, or research, or really any intelligance behind it. I just make training harder than it has to be and kill myself in the gym everyday.