Powerlifting

[Optimus Princeps]

I try and keep it to under 3 and no more than 4 lifts above 90 percent on ME day... But sometimes you won't know that until you're done..

The trick is to vary your exercise. Fat bar bench (fat grips for 20 dollars) incline bench, pin press at different heights, whatever bars you have ect.

For me the basic ME template that has worked has been the below:

1Me lift heavy single (maybe once in a blue moon it will be a heavy double or triple... You just risk injury more there)
If there was low volume to get to the heavy single i might do 3x5 at 70 to 80 percent of that days max
2 Supplemental (3 or 4 sets of 4-8 rep)
And 3 accessories for your weak points (hypertrophy work)

For example last week:

Narrow grip with index fingers on the smooth bench i hit 325 for a single, then supplemental lift I did regular bench 275 for 3 x 5 (roughly 80 percent of that days max)
Then JM presses 225 lbs x 3x8
Low Pulley Rows 4x 12
low pulley highs Rows 4x12
Hammer curls 3x burnout set,

If i were going to try for less than 1 all out ME I'd do the below, and you could do singles at around 95 percent or doubles at 90 or 92.5 or whatever.

Had some shoulder and low back issues so I didn't feel safe doing a grinder so i took my 325 close grip bench and did 3 singles at roughly 95 percent so it looked like:

comp grip bench 315, 3 sets of 1 rep, working on technique and set up... 3rd single was tough.
The 280 x 3 sets 5 roughly 80 percent
Then 225 wide close and med grip for 14, 10 and 10 reps. (Volume)
Then mini band JM press (100 lbs tension roughly) with 135 on the bar x 12, 9, 9 reps
Then Bo rows 325 x 4 x 6
Then dumbbell Rows 100 lbs dumbbells 3 x 12 each arm
The. Hammer curls and fat bar db curls 3x supersets of 12-15 each.
Whole thing from warm up to end took 90 mins.

Okay great that looks a lot like how I have it planned out, but with just a little more volume. I like how you put two different rows in there as well to counteract all the pushing. So how I understand what you're saying about ME is that you don't technically have to attempt a "max out" so to speak but can do a few top singles instead to not burn out your CNS, but the main point is to progress 5lbs from the last time you did a variation. So for example next time you do comp grip bench you'd try 3x1 at 320. But the basic formula is still to just go for 1 ME single like your example with close grip bench.

Also regarding the shoulder. Use a SSB it you have one. I straight bar squat 1x every 2 months and I've never had issues. If you have a bow bar (titan makes a cheep one that's ok unless you're putting up like 800lbs) that's good too.

Thankfully, I go to a powerlifting gym that pretty much has every type of bar (ssb, swiss, buffalo etc..) , bands, reverse hyper machine, even a monolift. The only thing they don't have are chains. Thank you for the explanation it definitely helps and I'm excited to give it a try.

 

[get2choppaaa]

Okay great that looks a lot like how I have it planned out, but with just a little more volume. I like how you put two different rows in there as well to counteract all the pushing. So how I understand what you're saying about ME is that you don't technically have to attempt a "max out" so to speak but can do a few top singles instead to not burn out your CNS, but the main point is to progress 5lbs from the last time you did a variation. So for example next time you do comp grip bench you'd try 3x1 at 320. But the basic formula is still to just go for 1 ME single like your example with close grip bench.

Thankfully, I go to a powerlifting gym that pretty much has every type of bar (ssb, swiss, buffalo etc..) , bands, reverse hyper machine, even a monolift. The only thing they don't have are chains. Thank you for the explanation it definitely helps and I'm excited to give it a try.

Correct about the singles. In general you should be doing an all out Max single and change the variation. Strictly speaking it should be a maximum effort single.

But, as I pointed out, as long as progression is occurring, it's ok. I'd just make a point to swap supplemental exercises regularly enough . Every 3rd week works for ME but you'll figure that out (remember technically the DE days are the ones where you're getting the most form work with the 5x5 or 9x2 or 8x3 or whatever)

Yes lots of back work... And rear delt work in between sets also. You can never over do rhomboids, traps, or back. Also hammer curls project joints.

 

[Optimus Princeps]

Correct about the singles. In general you should be doing an all out Max single and change the variation. Strictly speaking it should be a maximum effort single.

Got it thanks.

But, as I pointed out, as long as progression is occurring, it's ok. I'd just make a point to swap supplemental exercises regularly enough . Every 3rd week works for ME but you'll figure that out (remember technically the DE days are the ones where you're getting the most form work with the 5x5 or 9x2 or 8x3 or whatever)

Right now I'm planning on doing SLDL, RDL's and Good mornings as the supplemental for ME Lower and DB Bench, Incline DB Bench, or a bench variation for ME Upper supplementals. Knowing my tolerance for volume at the moment is pretty low, I think in addition to the ME back off sets one supplemental then doing a few accessories should be enough but I can look at adding another like you do after I get used to conjugate in a few months. I just got back from doing my first ME lower, where I tested my competition squat max. Hit 405, which is a 31 lb PR for me then did some back off sets at 325. I did 3x5 of good mornings as my supplemental, which I'm cautious about going heavy on, and ended with leg curls/extension supersets.

Yes lots of back work... And rear delt work in between sets also. You can never over do rhomboids, traps, or back. Also hammer curls project joints.

Agreed you can never get enough back work.

 

[get2choppaaa]

Right now I'm planning on doing SLDL, RDL's and Good mornings as the supplemental for ME Lower and DB Bench, Incline DB Bench, or a bench variation for ME Upper supplementals. Knowing my tolerance for volume at the moment is pretty low, I think in addition to the ME back off sets one supplemental then doing a few accessories should be enough but I can look at adding another like you do after I get used to conjugate in a few months. I just got back from doing my first ME lower, where I tested my competition squat max. Hit 405, which is a 31 lb PR for me then did some back off sets at 325. I did 3x5 of good mornings as my supplemental, which I'm cautious about going heavy on, and ended with leg curls/extension supersets.

I'll do a post on Dynamic Effort later.... but for here's some thoughts on ME days

ME point is to strain and learn to push through sticking points by breathing and recognizing your sticking point.

Some Suggestions / thoughts on supplemental and accessories. IF you've got an Andy Baker template or any of the other ones out there, you probably know may know the below so forgive me, but for others reading its good to differentiate:

Supplemental are supposed to directly impact your main lift form and reinforce CNS motor pathways (for ME an DE days) where as accessories are for hypertrophy to build on your tendon and muscle weaknesses. Supplemental exercises are generally similar to the Main lift and are compound movements. Accessories can be anything that focus on weak points and are generally isolation movements.

For Accessories, I would focus on where you know you're weak... But im willing to bet 99% likely you're weak glutes/hams/low back like EVERYONE.

LOWER ME ideas: (all of them you can add bands or chains to and add one more variation)
Box Squat different heights
SSB Free Squat,
SSB Box Squat Different heights, foam pad,
Bow Bar Free Squat
Bow Bar Box Squat different heights, foam pad,
GM's for a 3 Rep Max
3 Rep GM's with A SSB from pins
Deadlift /Sumo
Deficit DeadLifts/Sumo Deficent
Deadlift/Sumo Deadlift from mats
Rack Pull at various heights
Zercher Squats
Front Squats


Upper ME IDEAS (all of these you can add bands or chains to multiple variations)
Bench close/comp/wide
Floor Press
Decline Bench
Bench from pins
Swiss bar bench different grips
Swiss bar press from pins
Incline Press different grips
Overhead Seated Press
Overhead Seated Press from Pins
Standing overhead press (wear a belt)
Bow Bar Bench
Bow Bar incline

I'd pick 12 from the above and that way you can go through a ME test every 3 months, and keep a log book. Your goal is to get to the max lift with no more than 7 singles ideally with no more than 3 of those being above 90%

I usually follow up with 3-4 sets x 5-8 reps 70-80 % percentage of the Main movement for a supplemental exercise of that day. (mostly out of convenience since the bar was already set up

Then a second supplemental if you've got the work capacity (but this is absolutely optional) Again similar exercise to the ME movement

Lower Supplemental/Accessories 3-4 sets 5-8 reps
RDLS/SLDL/Dimmel Deadlifts (or Halting Deadlifts)
Hatfield Squats
DL's standing on foam (more advanced)
Reverse Hypers
Good Mornings with Bow Bar/SSB Bar

Upper Supplemental
DB Flat 3 sets max reps 4-5 mins rest between sets (try and beat total number each week)
DB Incline 3 sets max reps 4-5 mins rest between sets (try and beat total number each week)
DB Decline 3 sets max reps 4-5 mins rest between sets (try and beat total number each week)
JM Press (bands/chains ect)
Spoto Press (pause 2 inches above chest hold for 2 seconds then go up)

Use a variation for 3 weeks then switch or swich once you cant progress each week in weight or reps

Accessories Lower
Hamstrings - Banded Curls/Lying Curls/ Seated Curls/ Hamstring Curls in Reverse Hyper/ Dumbell SLDL/ Russian Leg Curl/GHD Curls
Quads: Leg Press/ Leg Ext /Hack Squats
Calves - Standing SSB/Calf raises -Seated Calf
Abs: Ab raises/band cruches/side bends/cable crunches

Upper
Chest: Fly's/Chain Flys/ Dips (weighted/Banded or regular)
Triceps: Rope Press down(multiple attachments)/Skull crusher/Tate Press/DB rolling extensions
Back- BO Rows/Pulldowns/Pullups/chin ups/ T Bar Rows (multiple grips) Cable Rows (multiple Grips)/ Pindlay Rows
Shoulders- Shrugs/Reverse Flys/upright rows/Face Pulls/Plate Raises/Y raises
Biceps: hammer curls/Fat bar curls/ Reverse EZ bar curls/ Dumbell curls/Cable Curls

For Accessories 3/4 exercises hitting wherever you're weak 10-25 reps. Focus on weak body parts, its hypertrophy oriented... but it isnt bodybuilding.

Are you box Squatting? If not. You should be. If your free squat form is good, box squat atleast 1x a week.

Since you mentioned they had Reverse Hypers at your gym, to do those EVERY leg work out.
Do them for sets of 10-15 heavy and strict sets squeezing your heels together and squeezing your glutes and also do them with less control and really swing and arch with lighter weight for sets of 20-100. I've done 270 for 3x50 reps loose form and 410 for 4x15 strict sets.

Overall volume and workload on ME days, compared to DE days. But intensity (relative to 1 Rep Max is higher) Total exercise time should be no more than 90 mins from when you walk in and warm up to when you walk out. Usually is about 15 mins warm up, 15-25 mins to get to a 1 rep max and roughly 15 mins for each supplemental/accessory work. The faster you can get all this done (usually 1 min to 2 mins rest MAX between sets)

Let me know how that matches up to what you're doing... as they're templates out there.

Thats what I do, but again the key is progress on the single rep (or the ME movement even if multiple sets of singles or doubles or tripples ect) , so if your work outs require less volume, good to go.

Cheers!

 

[Optimus Princeps]

I'll do a post on Dynamic Effort later.... but for here's some thoughts on ME days

I'll be looking forward to it!

For Accessories, I would focus on where you know you're weak... But im willing to bet 99% likely you're weak glutes/hams/low back like EVERYONE.

LOWER ME ideas: (all of them you can add bands or chains to and add one more variation)
Box Squat different heights
SSB Free Squat,
SSB Box Squat Different heights, foam pad,
Bow Bar Free Squat
Bow Bar Box Squat different heights, foam pad,
GM's for a 3 Rep Max
3 Rep GM's with A SSB from pins
Deadlift /Sumo
Deficit DeadLifts/Sumo Deficent
Deadlift/Sumo Deadlift from mats
Rack Pull at various heights
Zercher Squats
Front Squats


Upper ME IDEAS (all of these you can add bands or chains to multiple variations)
Bench close/comp/wide
Floor Press
Decline Bench
Bench from pins
Swiss bar bench different grips
Swiss bar press from pins
Incline Press different grips
Overhead Seated Press
Overhead Seated Press from Pins
Standing overhead press (wear a belt)
Bow Bar Bench
Bow Bar incline

I'd pick 12 from the above and that way you can go through a ME test every 3 months, and keep a log book. Your goal is to get to the max lift with no more than 7 singles ideally with no more than 3 of those being above 90%

Do you think 12 might be a bit too advanced for me if I could likely raise each lift in a 6-8 week cycle, (or at least that's my theory). I'm more partial I think to picking 12 lower since theyre split between the squat and deadlift vs the bench. Overall though i've actually picked a good number from those lists to program in advance, but there are some good ideas that I hadn't thought of (Bow bar, pins w different benches, zerchers). I'll be sure to come back to this post over time as this list is great, thank you.

I usually follow up with 3-4 sets x 5-8 reps 70-80 % percentage of the Main movement for a supplemental exercise of that day. (mostly out of convenience since the bar was already set up

Then a second supplemental if you've got the work capacity (but this is absolutely optional) Again similar exercise to the ME movement

Lower Supplemental/Accessories 3-4 sets 5-8 reps
RDLS/SLDL/Dimmel Deadlifts (or Halting Deadlifts)
Hatfield Squats
DL's standing on foam (more advanced)
Reverse Hypers
Good Mornings with Bow Bar/SSB Bar

Upper Supplemental
DB Flat 3 sets max reps 4-5 mins rest between sets (try and beat total number each week)
DB Incline 3 sets max reps 4-5 mins rest between sets (try and beat total number each week)
DB Decline 3 sets max reps 4-5 mins rest between sets (try and beat total number each week)
JM Press (bands/chains ect)
Spoto Press (pause 2 inches above chest hold for 2 seconds then go up)

Use a variation for 3 weeks then switch or swich once you cant progress each week in weight or reps

Accessories Lower
Hamstrings - Banded Curls/Lying Curls/ Seated Curls/ Hamstring Curls in Reverse Hyper/ Dumbell SLDL/ Russian Leg Curl/GHD Curls
Quads: Leg Press/ Leg Ext /Hack Squats
Calves - Standing SSB/Calf raises -Seated Calf
Abs: Ab raises/band cruches/side bends/cable crunches

Upper
Chest: Fly's/Chain Flys/ Dips (weighted/Banded or regular)
Triceps: Rope Press down(multiple attachments)/Skull crusher/Tate Press/DB rolling extensions
Back- BO Rows/Pulldowns/Pullups/chin ups/ T Bar Rows (multiple grips) Cable Rows (multiple Grips)/ Pindlay Rows
Shoulders- Shrugs/Reverse Flys/upright rows/Face Pulls/Plate Raises/Y raises
Biceps: hammer curls/Fat bar curls/ Reverse EZ bar curls/ Dumbell curls/Cable Curls

For Accessories 3/4 exercises hitting wherever you're weak 10-25 reps. Focus on weak body parts, its hypertrophy oriented... but it isnt bodybuilding.

Right now the formula that Andy Baker used for programming ME Upper has me doing after the ME; DB bench variation or different bench variation, then row, rear delt/traps, and triceps for accessories. Although I know that my chest/off the chest is my weak point for bench, but I still like working triceps r/d and back. The db bench might be enough but I could also add some chest cable/db flys to the end if that doesn't make the volume too much? Thank you for the accessory/supplemental list as well it's great.

Are you box Squatting? If not. You should be. If your free squat form is good, box squat atleast 1x a week.

I've never box squatted before, I could try to do box squats for DE lower instead of regular.

Since you mentioned they had Reverse Hypers at your gym, to do those EVERY leg work out.
Do them for sets of 10-15 heavy and strict sets squeezing your heels together and squeezing your glutes and also do them with less control and really swing and arch with lighter weight for sets of 20-100. I've done 270 for 3x50 reps loose form and 410 for 4x15 strict sets.

I will start doing them more you're right. I appreciate this detailed write up it's gold and I'm sure it'll be a big help to anyone reading through this thread that's interested in conjugate. Can't thank you enough.

 

[get2choppaaa]

I'll be looking forward to it!

Do you think 12 might be a bit too advanced for me if I could likely raise each lift in a 6-8 week cycle, (or at least that's my theory). I'm more partial I think to picking 12 lower since theyre split between the squat and deadlift vs the bench. Overall though i've actually picked a good number from those lists to program in advance, but there are some good ideas that I hadn't thought of (Bow bar, pins w different benches, zerchers). I'll be sure to come back to this post over time as this list is great, thank you.

Right now the formula that Andy Baker used for programming ME Upper has me doing after the ME; DB bench variation or different bench variation, then row, rear delt/traps, and triceps for accessories. Although I know that my chest/off the chest is my weak point for bench, but I still like working triceps r/d and back. The db bench might be enough but I could also add some chest cable/db flys to the end if that doesn't make the volume too much? Thank you for the accessory/supplemental list as well it's great.

I've never box squatted before, I could try to do box squats for DE lower instead of regular.

I will start doing them more you're right. I appreciate this detailed write up it's gold and I'm sure it'll be a big help to anyone reading through this thread that's interested in conjugate. Can't thank you enough.

Hit triceps after the supplemental movement or as the supplemental movement. You can never do enough triceps for bench.

I would first learn to box squat on DE day. Look up Dave Tate/elite Fts videos on this.

As far as missing off the chest do you mean like 2 inches above or like it hits your chest and you can't move it?

If it's 2 inches above it's triceps. You need more pin presses (as a supplemental) look up Josh Bryant on this and more triceps work with JM presses, Tate presses (my favorite).

As far as too much volume, I'd try out what you're doing now, and eventually you can add more volume in time as work capacity increases and density does also.

 

[Optimus Princeps]

@get2choppaaa I'll look into the box squat and tricep videos. As far as missing it's probably 2-3 inches off my chest, I thought that meant my chest was my weakness because I couldn't generate enough force off the chest but I see how you could argue it is triceps as well. I also have a little over a 6' wingspan at 5'7 so my rom is huge for bench.

 

[get2choppaaa]

@get2choppaaa I'll look into the box squat and tricep videos. As far as missing it's probably 2-3 inches off my chest, I thought that meant my chest was my weakness because I couldn't generate enough force off the chest but I see how you could argue it is triceps as well. I also have a little over a 6' wingspan at 5'7 so my rom is huge for bench.

Louie would talk about the Bill Ceno method to build your chest depth (this will solve your problems as long as you get smart with balancing accessories)

I'm 5'7 and dont have the arm length you do... Sounds like you got gorilla arms... Better have a 500 lb dl soon

With long arms you need to build a thick chest but your triceps need a lot of work since they have extra range of motion.

So build chest first with*** On dynamic effort days instead of speed work do the following (called the repetition method fyi) 6x6 then 8x8 then 10x10 then back to 6x6.

Do 6x6 until you can't progress... Say 225 6x6 until you can't progress. So it might start at 225 then next week to 245 then week 4 you try 265 and only get 7 sets of 8 and set of 3. The next week move on to the 8x8 at 215 then next week 230 8x8 then 240 8x8 the. The next week you fail at 250 8x8, move on to 10x10 and start at 185, then 195 10x10, then 215 10x10 then 215 10x10 then you fail at 225. Go back to 6x6 and you'll be starting at 250-265 and repeat.

Do that above instead of speed work and over 3 or 4 months you'll get major chest development.

Just note if you're doing a lot of volume with wide grip benches on 6x6/8x8/10x10 you'll need to lots of triceps extensions. (I like 100 reps in as few sets as possible on press downs or some triceps iso exercises.

 

[get2choppaaa]

Follow up for DE Day

A squat variation is first, 10x2 or 8 x 3 or 5x5 (my favorite) is conducted. Weight is between 60 - 80% (rough average) :

The point is that you get 10 or 8 or 5 first reps, (so form gets ironed out) and you get that many attempts at approaching the bar and picking it or getting set on the bench ect.

In general you use 3 week waves of reps in an exercise, then you switch it and move to a new exercise,
For lower: its 70%-75%-80% of a max in a movement
your max SSb Parallel box squat is 400 with a red mini band (from elite FTS).
week one DE main movement is SSB Box squat with a red mini band.
Week one is 8x3 (or 5x5 ect) with 280 lbs plus the mini band
week two is 8x3 (or 5x5x ect) with 300lbs plus the mini band
week three 8x3 or (5x5 ect) with 315 plus the mini band on the bar.

THEN you take a new max on an exercise and build your 3 week 70-75-80% waves off of it.

FOR DE upper:
a bench variation at 55% 8x3 or 5x5 with no more than 45-1 min rest is good (again you're gonna vary the exercise covered previously)
I like banded bench, bench with 1 chain, bench with 2 chain, incline, 1 chain 2 chain ect...double mini band versions ect....

For lower DE:
its Deadlift (I like 5x5 waves) or defiecet deadlifts, or rack pulls or some variation.

Then hit accessories (weak points)

Upper DE:
If bench main exercise was easy, hit some volume.
I like 3x10-20 barbell bench with hanging weights (i put 135 on the bar and hang 25-45 lbs in plates off of bands on to the bar)
I also like DB bench for reps or Incine BB press for reps, or Chest fly's for reps
Then reps for Triceps, shoulders (pulling) back, biceps, and abs.

This response is less detailed than my ME commentary so if I miss something, please ask so I can clarify.

 

[Optimus Princeps]

Louie would talk about the Bill Ceno method to build your chest depth (this will solve your problems as long as you get smart with balancing accessories)

I'm 5'7 and dont have the arm length you do... Sounds like you got gorilla arms... Better have a 500 lb dl soon

Haha I should be pretty close to 500 at the moment. I actually just tried a hybrid/Ed Coan sumo stance and interestingly enough I felt much stronger than my conventional, even though all the info online says conventional is better for long arms.

With long arms you need to build a thick chest but your triceps need a lot of work since they have extra range of motion.


So build chest first with*** On dynamic effort days instead of speed work do the following (called the repetition method fyi) 6x6 then 8x8 then 10x10 then back to 6x6.

Do 6x6 until you can't progress... Say 225 6x6 until you can't progress. So it might start at 225 then next week to 245 then week 4 you try 265 and only get 7 sets of 8 and set of 3. The next week move on to the 8x8 at 215 then next week 230 8x8 then 240 8x8 the. The next week you fail at 250 8x8, move on to 10x10 and start at 185, then 195 10x10, then 215 10x10 then 215 10x10 then you fail at 225. Go back to 6x6 and you'll be starting at 250-265 and repeat.

Do that above instead of speed work and over 3 or 4 months you'll get major chest development.

Just note if you're doing a lot of volume with wide grip benches on 6x6/8x8/10x10 you'll need to lots of triceps extensions. (I like 100 reps in as few sets as possible on press downs or some triceps iso exercises.

I looked up the Bill Ceno method it looks great, I'll definitely try it out on my DE days. I just hope that the wide grip/high volume doesn't aggravate my rotator cuffs.

Follow up for DE Day

Thank you for the DE write up. Would you recommend switching to competition lifts for speed if you're getting ready to compete or test your maxes to get you familiar with the movements again?

 

[get2choppaaa]

Haha I should be pretty close to 500 at the moment. I actually just tried a hybrid/Ed Coan sumo stance and interestingly enough I felt much stronger than my conventional, even though all the info online says conventional is better for long arms.

Go with whats is more comfortable and your stronger at. Just because the online folks say to do xyz, doenst negate that its YOUR body doing the lifting. I found my form has changed as I developed deeper hips, that I had to start the bar about 2 inches or 3 inches in front of me instead of against my shin as my waist and chest got bigger (im 5"7" and 230, 54 inch chest and an 18inch neck.... When I started training conjugate I was 190, 50 inch chest, and a 15.5 inch neck) So as your body changes, so will elements of your mechanical leverage.

On the dead lift I cannot stress enough how important Bent Over Rows are. They are THE BEST supplemental exercise for building a deadlift. As far as actually dead lifts go. I NEVER do my competition deadlift but maybe 1x every 4-6months. Instead I'll do different variations for my ME and DE work whether its switching foot/grip/deficits/blocks/bands/chains ect ect. this is a great psychological tool since it keeps your out of your head if you miss,

Also LOTS and LOTS of Trap work and shrugs for upper back strength. I like to do lots of upright rows and reverse fly's for these also.

IF you have access to a non-revolving Axle Bar, do lots of Rows/static holds/curls with this to build your grip also.

Your upper back is the foundation for ALL your lifts as it is what sets your posture. Look into the "force posture curve" and there's a great interview with Louie on Youtube.

I looked up the Bill Ceno method it looks great, I'll definitely try it out on my DE days. I just hope that the wide grip/high volume doesn't aggravate my rotator cuffs.

Firstly don't aggravate your shoulders and lighten the load... 55% is fine. Thats hard to hurt yourself with that. Its more likely this happens from straight bar squat and not benching. (though id cut out straight bar for a while if this is continuing)

As far as benching: Are you benching in a straight line? Are you keeping your elbows tucked? Are you flaring your elbows out early? ect..

As far as 6x6 ect...

So after you do a couple iterations of DE speed work give it a try. I'd do the speedwork for a couple months to get used to 8 first reps or 10 first reps or 5 first reps or whatever the rep scheme is... it reinforces technique and compensatory acceleration training. The Bill Ceno method there is just swapping out Wide grip bench 6x6 8x8 10x10 for hypertrophy. I like to do 6x6 then 8x8 then go back to 6x6 then go back to regular speed work

Thank you for the DE write up. Would you recommend switching to competition lifts for speed if you're getting ready to compete or test your maxes to get you familiar with the movements again?

in Louies book it breaks down how to peak fro a meet, but since this is new to you I think that'd be fine. maybe 4 weeks out to re-firm your form.

Lasltly, you need to buy Louie's Book of Methods, the Bench Manual, and the Squat and Deadlift manual.

They will explain everything in great detail and provide more example's and photos/workouts. All 3 toghether will run you about $75 and you'll never need to read another book on training (unless you want to) They should be in every athlete's library along with Starting Strenght and Practical Programming by Rippetoe

 

[Diadem]

I started lifting in a new gym back in January. It's an old school powerlifting gym with several current world record holders lifting there. The gym owner has been around the powerlifting world for almost 40 years. He took an interest in me and offered to write me a program for free. I started it this week and it is grueling! Todays workout was bench and triceps work and the sets totaled up to 24. It seems like a lot of volume to me for someone who is training for strength. What do you think @get2choppaaa?

 

[get2choppaaa]

I started lifting in a new gym back in January. It's an old school powerlifting gym with several current world record holders lifting there. The gym owner has been around the powerlifting world for almost 40 years. He took an interest in me and offered to write me a program for free. I started it this week and it is grueling! Todays workout was bench and triceps work and the sets totaled up to 24. It seems like a lot of volume to me for someone who is training for strength. What do you think @get2choppaaa?

I'd be interested to take a look at it. I mean If you've got a guy who knows what he's doing and you're enjoying it and getting results then is follow it and see what you think. Worst thing happens is that your gains stall then you move on to something else that works better for you.


My upper days are pretty high volume compared to some people, but in hitting it 2x a week. If i were doing 3x a week then then volume can come down since you're getting more reps.

Number of sets doesn't really matter as much as total tonnage (that's the real amount of "work" you're doinf

I like conjugate, it can be pretty high volume, the key is understand where In Prilipins chart you wind up.

 

[get2choppaaa]

Interesting interviews with Dave Hoff, whose the greatest powerlifter in the geared era and at 32/33 is still at the top of the WPF with 1200lb squats, 1100 lb benches and 850+lb deadlifts and had been doing this for years.



Also Matt Wenning. He set raw and geared world records . He talks a out raw and geared lifting. Training methodologies, biomechanics, Louie Simmons and even goes over the steroid taboo which is interesting to hear how little Matt was taking compared to what I've seen gym bros tell me they're on when I lifted in a commercial gym.

 

[Diadem]

 

[Batman_]

Anyone else find that their squats/DLs improve easily but not other lifts?

I've managed to get my squats from 3RM @ 215lbs to about 265 lbs. Deadlift 3RM @ 305 to 365. Meanwhile my OHP, bent over rows, and bench have barely gone up despite doing them just as often if not slightly more so.

Note my weight has not changed (170 lbs) since I started lifting seriously again about 6 months ago so that factors in too.

 

[rainy]

Anyone else find that their squats/DLs improve easily but not other lifts?

Large and powerful muscle groups.

 

[mountainaire]

9 months ago I started getting back to the gym after a long break. 35 years old now, and doing this without drugs or TRT. I've found what works best for me are shorter more frequent, low volume workouts with heavier weights. Also, I replaced back squats with front squats and I do them every single workout.

Day 1 - Front squats, overhead press, tricep work
Day 2 - Front squats, pull-ups and rows
Day 3 - Front squats, dumbell bench press, bicep work
repeat, rest as needed

I don't schedule workout for certain days of the week, I just listen to my body and cycle through the above routine. If I start feeling too sore or beat down I just take a few days off.

This probably looks very basic for the advanced people, but I'm stronger now after 9 months of doing basically that, than I ever was in my 20's doing longer workouts. I basically just do a couple heavier sets in the 3-5 rep range for the front squat, and slowly add weight over time. Same with overhead/push press and rows. I've been able to make consistent steady progress this way, never stalling out on anything for more than an odd week here or there. Front squats seem to make my whole body stronger.

Also the shorter workouts make it easy to maintain consistency over time since you're not killing yourself with crazy volume. You just have to amp yourself up for a couple low rep heavy sets. Also, I look at progress in a month to month basis instead of day to day, because some you have good days and bad days, the goal is just slow and steady trend upward.

Not doing this competitively, just doing it for life, to keep my body strong as I get older. I'm looking at some of the stuff Choppa posted and there's no way I could commit to doing that for very long. Pretty sure I would break myself haha.

 

[rodion]

Anyone else find that their squats/DLs improve easily but not other lifts?

I've managed to get my squats from 3RM @ 215lbs to about 265 lbs. Deadlift 3RM @ 305 to 365. Meanwhile my OHP, bent over rows, and bench have barely gone up despite doing them just as often if not slightly more so.

Note my weight has not changed (170 lbs) since I started lifting seriously again about 6 months ago so that factors in too.

Leverages are a factor as well, I have long limbs so I am built for deadlifts. I never did a lot of volume for deadlifts, but it just kept going up until I was pulling over 500lbs. Over the last year I have mostly done calisthenics but tried deadlifting a month or so ago and pulled 465lbs with relative ease. Dunno what it is, but it just doesn’t seem to leave me

 

[Diadem]

I've had a similar problem this year except that it is my deadlift and bench that have been increasing, while my squat has stalled.

bench have barely gone up despite doing them just as often if not slightly more so.

If you want your bench to go up, train it more often. Since bench is less stressful overall than squat or deadlift you are able to train it more often anyways.

my weight has not changed

This is a little unusual. Try eating more calories.