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View Full Version : Garrett Huffman's attempt to reach a WR squat



ghuffman1206
03-19-2012, 10:22 AM
This log will be an attempt to receive some outside influence and criticism on my journey to set a world record squat in the 181 pound weight class. My training partner Derek Wilcox currently holds the record and with his help, as well as several Exercise Science students at Appalachian State University, I have been able to steadily gain progress in the squat.

I also would like reach the top 5 in full meet bench in my weight class(es) and atleast one top 3 all time total. My training methods are very unique and unorthodox to meet my work schedule. Some things I have done in the past have worked, and some have not. I will be posting plans with each new training cycle to give you all who read an overview.

I welcome any and ALL input from anyone willing. I learned a very good lesson from a fellow NC lifters and friend, Greg Crook, that once you think you know a lot about powerlifting, you realize you don't know shit. I need all the help ya'll can give.

joey54
03-19-2012, 11:15 AM
Garrett I moved your post here to the journal section, as it seems like the appropriate avenue for what you are looking for. Good luck in the pursuit of your goals.

Rileigh
03-19-2012, 11:18 AM
In to follow this. Love hearing about unorthodox training methods. :)

ghuffman1206
03-19-2012, 02:08 PM
Oh snap! Here we are for another training cycle!
As of this minute, my plan is to do both APF Seniors at Myrtle Beach on June 2nd and SPF Powerstation Pro-Am on August 19th in Cincinnati.

Tentative plan of attack will be;
4 squat week cycle with two consecutive deload weeks followed by 4 more weeks of squats. The first micro cycle will be a volume series of 90%-95-100%-105% (corresponding with each week) with the accommodation of reverse strong bands. The second 4 weeks with be straight weight sets and will decrease volume of reps.

3 bench weeks, one deload week, 3 bench weeks, one deload week....all while following a modified version of Schwabs bench manual. I will establish an opener just to know where to compete at but the goal max is centered on the Pro-Am date.

This will only get me to the meet in June. I will coincidentally be going on vacation to FL immediately following the meet. The rest of the bench program will be followed after i return but training bench and squat will be spaced out 2 weeks on, one week off, to follow my work schedule and add extra deload phases to avoid overtraning.

ghuffman1206
03-19-2012, 02:13 PM
Dynamic and static warm-up

Squats (work set of 90% 2x3 w band)
Raw- 255x6, 345x5
Inzer predator Briefs- 455x3, 545x3
Inzer Leviathan squat Suit- 645x3, 775 2x3 w/reverse strong band

Deadlift (work set of 80% off blocks 3x3)
w/ dbl overhand grip135x5, 225x3, 315x3
Alternating grips 405x3, 500 3x3

Keeping my squats and deadlift work on same day will help me work around my work schedule. All my accessory work will be done with rahw volume training. This is the best use of my time because I can do volume and accessory work at the firehouse.

ghuffman1206
03-19-2012, 02:35 PM
Bench assistance day

Moderate grip- flat bench
230(65%) x8
245(70%) x7
255(72.5%) x6

Db incline Tate press
65# x5
55# 2x8

One arm, band pushdowns
Short monster mini choked x5
Short mm unchoked 2x8

Rolling db extensions
55# x5
50# 2x8

Db rear delt flyes
30# x5
25# 2x8

Db lateral flyes
35# x5
30# 2x8

It became obvious my shoulders are terribly weak....

Powerdawg
03-20-2012, 09:13 AM
I will keep an eye on your log as you know we face the same work constraints. Freaking good work at the ironman!

You not doing my meet in atlanta anymore?
Matt

ghuffman1206
03-20-2012, 11:53 AM
We rearranged some dates on our football calendar since we changed head coaches. Hopefully tho, we will bring some guys to your meet. I'll more than like come as a spectator at least, but this new schedule will affect my weight cut :(

If I have to back up and punt, your meet will replace the powerstation meet but at 181.

No timeline for going after any record....just a goal

GazzyG
03-20-2012, 12:00 PM
The force is strong in this journal!

ghuffman1206
03-21-2012, 05:44 PM
Raw Skinner volume squats

Using old 1 RM without wraps of 475
-low box-2 mins rest-
60%- 290 x10
65%- 310 x8
70%- 330 x6
75%- 360 x5
80%- 380 x4
85%- 410 x3
90%- 430 x2
75%- 360 x12 (ran outta mojo)

Abductions/adductions
Full stack 4x30 (need new machines for this, too light)

Wide pulldowns
120x20, 140x18, 160 2x12, 180x8

Abb wheel
W/100 pound plate x10
W/45 pound plate x15
Bw only 2 x 10

Hip bridge w/fat bar
270 1x10, 220 2x15

LiakUnona
03-22-2012, 12:22 AM
He may be a white boy, but he has a serious getto booty. Ha Really impressive stuff. Also some of the best raw squatters I know squat bomber style like that its never been a problem for them.

ghuffman1206
03-23-2012, 05:54 PM
Static and dynamic warm-up

Shirted bench (Inzer Dbl ply Rage X size 42)
3 board work for triple reps
405
495
585 (97.5% of goal)
605 (100% of goal)

Raw floor press
295 x5
275 2x8

Green band pushdowns
1x8, 1x5, 1x10, 1x15
(It was hard to get a consistent handhold)

Post exhaustion, full range work
Db flat bench
105# 1x5
90# 1x10
90# 1x8

ghuffman1206
03-25-2012, 12:04 PM
Dynamic and static warm-up

Squats (work set of 95% 2x2 w band)
Raw- 255x6, 345x5
Inzer predator Briefs- 435x3, 525x3, 615x2
Inzer Leviathan squat Suit- 705x2, 810 2x2 w/reverse strong band

Deadlift (work set of 85% off blocks 3x3)
w/ dbl overhand grip135x5, 225x3, 315x3, 365x3
Alternating grips 415x3, 530 3x3

ghuffman1206
03-26-2012, 10:58 AM
Bench assistance day

Flat bench
230(70%) x8
245(75%) x7
255(77.5%) x6

Close grip bench-2b
250x5
225 2x8

Db incline Tate press
65# x5
55# 2x8

Rolling db extensions
60# x5
50# 2x8

Db rear delt flyes
30# x5
25# 2x8

Db lateral flyes
35# x5
30# 2x8

Plate raises
3x8

Face pulls
3x8

GazzyG
03-26-2012, 11:20 AM
Massive shirted bench in there! 605, wow!

Also, interesting watching your assistance workouts. Do you find working submax or near your max helps your max strength the most?

ghuffman1206
03-26-2012, 11:48 AM
Bench assistance day

Flat bench
245(70%) x8
260(75%) x7
275(77.5%) x6

Close grip bench-2b
250x5
225 2x8

Db incline Tate press
65# x5
55# 2x8

Rolling db extensions
60# x5
50# 2x8

Db rear delt flyes
30# x5
25# 2x8

Db lateral flyes
35# x5
30# 2x8

Plate raises
3x8

Face pulls
3x8

ghuffman1206
03-26-2012, 03:40 PM
Massive shirted bench in there! 605, wow!

Also, interesting watching your assistance workouts. Do you find working submax or near your max helps your max strength the most?

Definitely have more carry-over when working closer to maximal effort in my compound movements BUT working sub-maximally allows me to help generate more hypertrophy. This allows for mass growth to help me fill in my gear. It also helps me stay lean(ish) without doing any reps outside of the proverbial "power range" of rep count.

Hope that makes the mud a lil less dirty lol.

ghuffman1206
03-27-2012, 04:21 PM
Skinner volume

Using old 1 RM without wraps of 475
-low box-2 mins rest-
65%- 310 x10
70%- 330 x8
75%- 360 x6
80%- 380 x5
85%- 410 x4
90%- 430 x3
95%- 450 x2
75%- 360 x12

Chain suspended goodmornings
270x5
240 2x8

One leg deadlifts
135 3x5

Bad hammy cramps today from obvious dehydration. I was dumb and neglected my fluids today at work trying to help administer agility tests in the sun.

ghuffman1206
03-30-2012, 03:04 PM
Static and dynamic warm-up


Shirted bench (Inzer Dbl ply Rage X size 42)
2 board work for triple reps
405
495
560 (92.5% of goal)
575 (95% of goal)

Raw floor press
295 x5
275 2x8

Green band pushdowns
2x10
2x15

Post exhaustion, full range work
Db flat bench
105# 1x5
90# 1x10
90# 1x8

ghuffman1206
04-01-2012, 07:09 AM
Dynamic and static warm-up

Squats (work sets of 95% x2, 100% w/ band)
Raw-
145x8
255x6,
345x5
Inzer predator Briefs-
435x3,
525x3,
615x2
Inzer Leviathan squat Suit-
705x2 (straps up every suit rep)
810 x2 w/reverse strong band,
855 x1 w/reverse strong band....missed second rep

Deadlift (raw work off blocks 3x3)
w/ dbl overhand grip135x5, 225x3, 315x3, 365x3
using cluster method; alternating grips 415 3x 5(1)

ghuffman1206
04-03-2012, 09:06 PM
Bench assistance day

Flat bench
260(75%) x7
280(80%) x6
290(82.5%) x5

Close grip bench-2b
275 x5
255 2x8

Db incline Tate press
65# x5
55# 2x8

Rolling db extensions
60# x5
50# 2x8

Db rear delt flyes
30# x5
25# 2x8

Db lateral flyes
35# x5
30# 2x8

ghuffman1206
04-05-2012, 12:36 PM
Skinner volume
Using old 1 RM without wraps of 475
-low box-2 mins rest-
60%- 290 x10
65%- 310 x8
70%- 330 x6
75%- 360 x5
80%- 380 x4
85%- 410 x3
90%- 430 x2
75%- 360 x12

Chain suspended goodmornings
270x5
240 2x8

One leg deadlifts
135 3x5

Smith machine one arm rows
100x5
80 2x8

ghuffman1206
04-05-2012, 12:53 PM
Im a damn idiot by the way. My first set was 380 for 10. I had on one extra plate on accident and was like "holy shit! I feel weak as fuck!" Then realized the mistake lol

ghuffman1206
04-05-2012, 01:02 PM
Im a damn idiot by the way. My first set was 380 for 10. I had on one extra plate on accident and was like "holy shit! I feel weak as fuck!" Then realized the mistake lol

ghuffman1206
04-06-2012, 02:49 PM
Raw bench volume (due to work and holiday)

Reverse band grip cluster
First semi set close grip, second medium, third super wide
225# 10-10-10 ten second rest between grips
305# 10-10-8 ten second rest between grips
355# 5-4-3 ten seconds rest....but I had nothing left in tank haha

Upright rows
100# 2x10
130# 2x8

db Hammer curls
60# 2x10
65# 2x6

Short monster mini tri kicks
4x12

Low rows
(1) wide x20
(1) medium x18
(1) narrow x15

Military press
185x5
135 2x8

I hate arm pump!

ghuffman1206
04-09-2012, 12:04 PM
Bench assistance day

Flat bench
280(80%) x6
300(85%) x5
305(87.5%) x4

Close grip bench-2b
275 x5
255 2x8

db incline tate press
60# x5
50# 2x8

Rolling db extensions
60# x5
50# 2x8

Db rear delt flyes
30# x5
25# 2x8

Cable flyes w/ mm band
4x8

ghuffman1206
04-11-2012, 08:57 AM
Skinner volume
Using old 1 RM without wraps of 475
-2 mins rest-
65%- 310 x10
70%- 330 x8
75%- 360 x6
80%- 380 x5
85%- 410 x4
90%- 430 x3
95%- 450 x2
75%- 360 x12

RDLs
200# 5x5

Leg exts
3x8

Ab wheel
100# plate 3x5

ghuffman1206
04-15-2012, 06:10 AM
Lil bit o static and dynamic stretching

Benching in day shirt(s)
135, 225 x6
275, 315 x3

New size 42 Inzer Rage X
405x3 4b
455x2 3b (dumped myself on lockout....kinda)

Old shirt (42 Rage X)
495 total elbow dump on 2b
530x3 1b (87.5%)
545x3 1b (90%)

CG fat bar vs dbld minis
205 8x8
These were semi speedy

Bench days are on Friday. So knowing I would be in Swift Water training 12 hours on Saturday and 8 hours on Sunday, I tried not to over use myself. I should have just done the extra work because I still wore myself out haha.

ghuffman1206
04-16-2012, 06:27 PM
Below parallel Squats
Raw
150x8, 260x5, 460x3
Briefs
550x3
Add rev Mm bands
640x3, 690 4x2 (90% of 90%)

Block pulls (sets of 3)
225, 315, 405,
495 5x3, one set with thumbless ape grip

ghuffman1206
04-17-2012, 04:28 PM
Bench assistance day

Flat bench
300(85%) x4
315(90%) x4
325(92.5%) x2

Close grip bench
275 5x5

Cut it short today. Tons of random, unexpected, elbow pain. Best I can figure is from throwing baseballs all weekend.

ghuffman1206
04-20-2012, 08:04 PM
Had a busy day at the firehouse lined up and had to work a half shit (12 hours ) on Thursday so I just did 45 mins on the treadmill.15% incline walked the first 30 mins and a lite jog on 0% at 6mph the the last 15

ghuffman1206
04-20-2012, 08:13 PM
Heavy Geared Benching

Static/dynamic stretching + back rolling

Warm ups in sets of 3
135,135, 225,225, 275, 315
Old inzer rage x-- 3 board day-- sets of 3
405
495
545
590 (97.5% of goal)
605 (100% of goal)

Accessory skipped due meeting a protein rep