I am 33, Submaster. I have been training since January of this year and recently competed in my first meet (@ 123 lbs.), which was a great learning experience. I train at a commercial gym. The way I have working has combined elements of the "Starting Out" column in "Powerlifting USA" along with some elements of Kortke, Starr, Rippetoe, Pavel, and other minimalists. Having said that, the reason I haven't considered Westside, etc. is because I think that I can get a lot stronger if I focus on building my strength and improving my form with consistency and intensity. On a main lift if I can do one more rep working really hard, I increase ten pounds next time. I want to focus on basic lifts, do minimal yet brutal and effective assistance work, and do cardio for my heart and to experiment with keeping my weight class down. Not really that interested in theoreticals, spreadsheets, and complicated planning, but I am willing to incorporate elements of various programs.
I have been doing this lately:
Squats: 3X3 keeping the weight around 83% of 1RM.
Cardio: Treadmill for 15 minutes, generally running from 2-4 mph, from 8%-15% incline (Increasing tension is kind of like pushing a car, which I think will help leg strength), and somewhere but not always around 80% of max heart rate, maybe a little more.
Stretching on the apparatus with the handles and the seat that rolls back.
Bench (ring between middle two fingers): 3X3
Close grip bench: 2X10
Cardio and stretching.
Lower back machine: 2X10
Chin ups: 2X10
Cardio and stretching.
On a main lift if I can do one more rep working really hard, I increase ten pounds next time. Then I don't always hit 3X3, sometimes 3X3, 2, 2 or some such and start the whole process again. On assistance, I keep things heavy and simply increase as needed.
I will begin posting actual day-to-day increases and would welcome comments.
squats: 155 3,1,3
leg presses: 180, 220 10, 10
bench 140: 3,3,3
narrow grip bench 105 10,6
curl: 50: 10,7
dl: 235: 3,2,3
reverse dl: 135: 10, 10
Last edited by stik; 06-16-2009 at 08:53 AM.
Decided to use abductors on squat day next week to help with knee flexions and glutes the next week, the reverse dl the previous week posted to help with hips instead of lower back and chin ups. Hips and grip seem to be weak spots to work. Would like more flexibility and a wider stance with my squat as I have really long legs. Will keep reverse deadlift the same next week to work on grip too. Am stretching really hard to help with form also.
If you want tips about your training, post your question on the pl training forum. Good luck with your training and next meet!
"BIG WILLIE" J.T. HALL
611 MISS ATTEMPT AT THE 2008 BP NATIONALS
562lb DRUG-FREE COMPETITION BENCH PRESS
491 COMPETITION UNEQUIPPED BENCH PRESS
2008 & 2009 NASA PRO BENCH PRESS CHAMPION
#1 DRUG-FREE BENCH PRESSER IN KY
I am curious as to how I might construct a peaking cycle before my meet with regard to gear. I am considering doing three weeks of 3X3, two of 2X2 (and use the weight I use on that second week as an opener), and the week before the meet to get an idea my one rep max on Monday with gear. Would y'all advise to work the gear in on the last set of each training day during this period, or to do it otherwise?
I am stretching to increase my arch. I have heard that a two inch PVC pipe under the back is useful to help one acclimate and would welcome any other ideas.Any other ways of doing this?
Also, I have long legs and am working to widen my stance when squatting. My heels are slightly out more than the seam on a t-shirt would be, and my feet are at about 20 degrees. Figure that hip exercises would be good for squat stance and deadlift lockout, and a friend says that appears to be a weak spot. Am using stretching, reverse deadlifts, adduction machine. Any other good hip strengtheners?
Am doing so. Thanks, Mr. Hall. This board is awesome!!!
squats: 155 3,3,2
leg presses: 220 10, 10 (wide foot placement, then narrow)
bench 115: 3,3,3
narrow grip bench 95 10,10
curl: 50: 10,10
dl: 235: 3,3,4 (up ten next time)
reverse dl: 135: 10, 10
Last edited by stik; 06-19-2009 at 03:37 PM.
squats: 155 3,3,4
leg presses: 220 10, 10
abductor: 90 at setting 2: 10, 10
bench 135: 3,3,4
narrow grip bench 105 10,8
curl: 60: 9,0
dl: 135: 3,3,3 (was sick as a dog and had to drop weight)
Last edited by stik; 07-04-2009 at 08:28 AM.
squats: 165 2, 1, 1
leg presses: 220 10, 7
abductor: 100 at setting 2: 10, 10
bench 140: 3, 3, 2
narrow grip bench 105 8, 5 (increased emphasis on speed and snap with a narrower grip than usual. This is to strengthen triceps for gear.)
pulldown: 60: 10, 10
dl: 245: 1,1, 0 (was determined to jump weight, so rep # decreased after having been ill.)
(was at cramped gym near my parents, so didn't fool with assistance, etc.)
squats: 135: 5,5,5,5,5
I switched to 5x5 because I seemed to be getting more drained and less strong on 3x3.
bench 125: 5,5,5,5,5
light sq: 105:4,4,4,4
dl: 205: 1,1,1,1,1
light bench: 95: 4,4,4,4