Okay, I think this is how I'm going to do it. I've made some changes such as adding in equipment a week earlier in the Squat. Just finished week 4, about to begin week 5. The openers and attempts are just guesses really, but they shouldn't be too far off. Actual numbers depending on what I do in the last few weeks, and what my coach thinks.
Squat:
Week 1 - 4x6, 110kg, Raw
Week 2 - 4x6, 115kg, Raw
Week 3 - 4x6, 120kg, Raw
Week 4 - 4x6, 127.5kg, Raw
Week 5 - 3x6, 132.5kg, Belt Only
Week 6 - 3x6, 140kg, Suit bottoms + belt
Week 7 - 3x6, 145kg, Suit bottoms + belt
Week 8 - 4x4, 155kg, Full suit + belt
Week 9 - 3x4, 175kg, Full Equipment(add knee wraps)
Week 10 - 3x2, 195kg, Full Equipment
Week 11 - 2x2, 205kg, Full Equipment
Opening Squat: 197.5kg Second Attempt: 207.5kg Third Attempt: 215kg-220kg
Bench:
Week 1 - 4x6, 65kg, Raw
Week 2 - 4x6, 70kg, Raw
Week 3 - 4x6, 75kg, Raw
Week 4 - 4x6, 80kg, Raw
Week 5 - 3x6, 87.5kg, Raw
Week 6 - 3x6, 95kg, Raw
Week 7 - 4x4, 100kg, Raw
Week 8 - 4x4, 105kg, Shirt(loose)
Week 9 - 3x4, 110kg, Shirt(loose)
Week 10 - 3x2, 115kg, Shirt
Week 11 - 2x2, 120kg, Jacked Shirt + belt
Opening Bench: 117.5kg Second Attempt: 125kg Third Attempt: 130kg-135kg
Deadlift:
Week 1 - 4x6, 115kg, Raw
Week 2 - 4x6, 127.5kg, Raw
Week 3 - 4x6, 135kg, Raw
Week 4 - 4x6, 145.5kg, Raw
Week 5 - 3x6, 157.5kg, Raw
Week 6 - 3x6, 165kg, Belt Only
Week 7 - 3x6, 172.5kg, Belt Only
Week 8 - 4x4, 185kg, Suit bottoms + belt
Week 9 - 3x4, 195kg, Suit bottoms + belt
Week 10 - 3x2, 207.5kg, Full Equipment(straps up)
Week 11 - 2x2, 215kg, Full Equipment
Opening Deadlift: 210kg Second Attempt: 220kg Third Attempt: 225kg-230kg
So at minimum, I'm looking at a 570kg total, which is a 30kg PR, with PR's in all lifts, and national squat and total record. Hopefully I can get 5kg more than that on each lift, and total 585kg, which would be a 45kg PR.
your not doing any singles in your training?? what are you going to do in the contest, a double?
I do lighter singles before the doubles, and maybe some heavy singles in the last week. Everything isn't set in stone there.
Quote:
Originally Posted by Frank.S
i doubt 4 weeks is enough to learn how to get lbs out of a shirt either. this kind of training worked alright when gear sucked though.
I know you're not a fan of this type of training, and don't think it's optimal. But the fact is, it works, and it allows me to get great results while spending less time under heavy weights, which in the end allows me to recover better, is easier on my body, and in the long term I'll be less fucked up!
I don't think another couple weeks in a shirt this cycle will make a huge difference anyway, but I should be getting more out of the shirt this time than last time, and even more in November.
He's lifting in IPF gear and IPF rules. Fact of the matter is, the heavy-all-year-round guys will get more from multi-ply gear. The way he's lifting, you actually have to build strength instead of just teching the gear. And that means light work mixed in with heavy work.
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Actually that has nothing to do with it. I couldn't give a fuck about what is done in training really, Powerlifting is about lifting the heaviest weights in competition.
Quote:
Originally Posted by Alcoholiday
if it works for you do it. You're at the stage where anything involving heavy stuff will work for you.
It does work for me, and you're right in that anything would probably work for me. But that's not a statement about this style of training being inferior, just about my awesomeness
I'll train like this getting my total from 500kg to 600kg, and I'll train like this getting my total from 650kg to 750kg too.
Quote:
Originally Posted by PowerManDL
He's lifting in IPF gear and IPF rules. Fact of the matter is, the heavy-all-year-round guys will get more from multi-ply gear. The way he's lifting, you actually have to build strength instead of just teching the gear. And that means light work mixed in with heavy work.
Bit harsh on the multi ply guys there(I like it ), but right on the money.
Actually that has nothing to do with it. I couldn't give a fuck about what is done in training really, Powerlifting is about lifting the heaviest weights in competition.
It does work for me, and you're right in that anything would probably work for me. But that's not a statement about this style of training being inferior, just about my awesomeness
I'll train like this getting my total from 500kg to 600kg, and I'll train like this getting my total from 650kg to 750kg too.
true. i didn't mean anything by it. just that this training is different that you see lots of PLers do. I actually like it b/c you're building a good base with the reps rather than just going for singles all the time.
don't make me post another cat lolz picture here to cheer you up. hahaha
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He's lifting in IPF gear and IPF rules. Fact of the matter is, the heavy-all-year-round guys will get more from multi-ply gear. The way he's lifting, you actually have to build strength instead of just teching the gear. And that means light work mixed in with heavy work.
yep, your right pmdl, i have no strength, i just learn my gear, come on. the words of an aas using 400lbs squatter at their finest.
Maybe 10 years ago. Single-ply gear is damn good these days. very little difference in bench shirts (hell, my shirt is ipf legal- i fail lifts at about the 6 board level). Deadlift, no different, my new dl suit is also ipf legal.
true. i didn't mean anything by it. just that this training is different that you see lots of PLers do. I actually like it b/c you're building a good base with the reps rather than just going for singles all the time.
don't make me post another cat lolz picture here to cheer you up. hahaha
The form you use on an 85% 1rm lift and a max attempt are nothing alike at all.
besides, heavy lifts carryover to reps pretty damn well. i got 420ish x 18 reps after a heavy squat workout without ever training for it. reps over about 3 are just a mental game.
yep, your right pmdl, i have no strength, i just learn my gear, come on. the words of an aas using 400lbs squatter at their finest.
Take all the gear off and really hit IPF legal depth, and you won't do much more than that.
I realize your going to respond with the fact that you don't care, you want to lift in multi-ply feds, etc, and that's fine. I just don't see the point in ribbing Simon over what he's doing, when it's what he needs to be doing for where he's lifting.
It is what it is. *shrug*
And my juiced-up 400+ squat to full depth was ever so pretty.
Quote:
Maybe 10 years ago. Single-ply gear is damn good these days. very little difference in bench shirts (hell, my shirt is ipf legal- i fail lifts at about the 6 board level). Deadlift, no different, my new dl suit is also ipf legal.
Point being, lifting heavy week in, week out works for some and not others.
The fact that it works for the ones lifting in multi-ply feds and the IPF guys on average have to do something totally different should speak for itself.
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Point being, lifting heavy week in, week out works for some and not others.
I think in single ply gear, it kills you to train like that, even more than it already kills the multi-ply guys. The type of training was designed by multi-ply lifters, for multi-ply lifters. Without all that extra gear protecting you, things change.
We have a whole crew down under who train westside, and yes, they do make progress. Thing is though, they don't make progress at ever comp like we do, and maxing out on reverse-band-giant-cambered-bar-box-squats with chains every week, they have no idea what if they have progressed at all until comp day. These guys happen to train at a major WPC gym with a local "guru", lolz....
Yes it works for some people, it works for these guys. But what we are doing works better for us, than their method works for them, and we make consistently good progress, at pretty much every single competition.
Quote:
Originally Posted by Frank.S
sorry simon- i think my raw squat has a little more then 50lbs on yours.
Prove it bitch!
Quote:
Originally Posted by Frank.S
and what ipf guys are you talking about? ive trained with many of the canadian record holders and most of them use westside or something close to it.
Alot of IPF guys use non-westside programs(e.g linear periodisation & sheiko), wade hooper trains similar to sheiko, brian siders does a high volume shieko thing, which uses some linear periodisation too.
Quote:
Originally Posted by cycomiko
if my raw bench is higher than any of the oly squats listed in the squat chart, do I win?
the only time ive ever had depth issues is in gear, because its to tight to hit depth. my raw squats would pass ipf, i dont get stuck at the bottom. ive done 551 easy, i think i could have 6 on a good day. That gives me about 200lbs carryover from gear.
simon- sounds like those guys dont know westside - if its not working, your doing it wrong. westside isn't about reverse bands and cambered bars, its about training weaknesses. read louie simmons stuff, if nothing else youll understand it better. they do squat and bench every week, and if it feels good- your work up.
simon- sounds like those guys dont know westside - if its not working, your doing it wrong. westside isn't about reverse bands and cambered bars, its about training weaknesses. read louie simmons stuff, if nothing else youll understand it better. they do squat and bench every week, and if it feels good- your work up.
I know, I was taking a shot at westside, and those guys lol
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