Powerlifting 5.4.2015

Time to jump back on that horse. 

 

Quick training notes for those of you who, like me, enjoy eating and drinking everything on the weekend….I like to eat. My diet has little to zero boundaries wrapped around it. Occasionally, I have a shitty training day on Mondays, and I am not surprised.

 

“Why are you not surprised? Don’t you care about your training?” 

 

Of course I do, but sometimes I like to enjoy myself on the weekends, and that can have a negative impact on training. The basic message I am trying to convey is that there are outside factors that can weigh in on your performance in the gym. A great coach once told me: “Bad day? Go through the checklist….Did you sleep well? Did you eat well today? Did you eat bad yesterday? Did you feel stressed out today? Is there something outside of training that is having an impact on you mentally of physically?” 

 

These are all things we need to be cognoscente of while we are training, both at a high level and not. Life still continues for all of us outside of the gym. Very few people are training full time so, remember, life happens.

 

Back to squat day:

 

1) Stretch + Mobilize

 

2) Squat
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
*This is the week we have been building to. Load that bar, get yourself focused, and squat it til you can’t. Be sure to note this number, and we will discuss how we will alter our numbers for the next cycle next week. Want a goal? Shoot for minimum 3. Remember, there is a fine life between failure and refusal.

 

3) 4×6 Barbell Lunge
*Definitely should be adding weight this week, we are cutting the reps.*

 

4) 5×2 Pause Squat @ 75%
*Still focused on speed.*

 

5) 3×8-10 Reverse Hyper
*Use a lighter load than you have been using previously. We are just using this to decompress our back a little bit after a pretty heavy day.*

 

6) Roll out / Cool Down
*TAKE CARE OF YOUR BODY!!*

Powerlifting 4.29.2015

Some people say that Monday is bench day, but I hate Mondays and benching so that’s why it’s on Wednesdays.

 

Well, the real reason is that I like to alternate between lower body and upper body main lift days…so there.

 

Bench days also tend to be the shortest days in the gym for me, so if you’re wondering if you’re going to fast, then maybe take a look at how long you’re resting between sets or the time you take between auxiliary movements.

 

1) Stretch + Mobilize

 

2) Bench
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%
3+ @ 90%
*Don’t forget to write down  your reps in the last set.*

 

3a) 4×6 Barbell Bent Over Row
*We have lowered the reps from last week, so this should be heavier than last Wednesday.*

 

3b) 4×8 Tricep Pull Down
*Can you alternate this with a different tricep movement? Sure.*

 

4) Mobility/Roll Out/Cool Down

 

Kind of a boring day…

Powerlifting 4.27.2015

So, you’re ready for week 2. Well, it is oddly quite similar to the last week, and that is definitely on purpose. There will not be much variance in the macrocycle (4 week program), but there will be changes from cycle to cycle or potentially things we need to change within the cycle for our own personal needs.

For example, you will see this Monday look identical to last Monday minus some weight changes.

Here we go:

1) Stretch + Mobilize

 

2) Squat
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%
3+ @ 90%
*Remember, we are still using 90% of our max as a training max and be sure to record how many reps you get in the “3+” set.*

 

3) 4×8 Barbell Lunge
*Try to use a weight that is slightly higher than last week.*

 

4) 5×2 Pause Squat @ 72.5

 

5) 3×8-10 Reverse Hyper
*Again, just to loosen up.*

 

6) Roll out/Stretch/Cool Down

Powerlifting 4.22.2015

So were back to the barbell! Wednesdays are bench day. Same rep schemes and overall layout of the previous days, just back at it for the bench.

 

Before we begin, I must say I suck at benching. It’s my worst lift. My grip is “too narrow” according to popular convention. I’m not bendy (flexible) enough to get my chest to a higher position. I have a bird chest (or a bird chest?).
*As a general note, in the USAPL your butt needs to remain on the bench through the lift.*

 

With all that being said, I have to come find that setting up for the lift is the most important part, for me atleast. So, when I bench, I’m focusing on:

 

1. Getting my feet flat on the ground

I bench in my squat shoes. I lay down, bring my feet as close to underneath the bar as I can, and wedge them down. Driving through your feet WILL INDEED help your bench press. This brings us to the next point

 

2. Staying tight

If I’m driving through my feet well, but the rest of my body is limper than a night after too many cocktails (LOL RIGHT?!), then it’s going to do me no good. I need to take my nice big breath and remain tight in my torso through the whole lift. You will get better power transfer.

 

3. Setting my shoulders correctly

After my feet have been wedged into the ground, I want to grab the bar and then push my shoulders towards my feet. This is where you see that crazy arch that can be ridiculous at times. By creating the arch in our back, we are shortening the distance the bar needs to travel, thus creating an “easier” lift. The short of it: bring your shoulders as close to your feet as you can and screw you shoulders into the bench. (If you don’t understand what I am trying to explain here, then if there’s enough demand I’ll do a write up about the bench set up.)

 

4. Being fast

I am specifically talking about from your chest (WHICH YOU HAVE PAUSED THE BAR ON LIKE A GROWN ASS MAN) to the top. Remember, in the sport of powerlifting you must settle the bar on the chest before you can press to a lock out. We want to be as fast as we can from the bottom to the top. Of course this is true in all of our lifts, but I try to emphasize it here because, again, this is my worst lift.

 

All that being laid out, let’s get to work:

 

1) Shoulder stretching + Mobility work
*Just getting yourself ready to bench, if you’re like me and have problems with your shoulders, then make sure you do what is necessary to prime yourself to lift.*

 

2) Bench
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 80%
5+ @ 85%
*We are still using 90% of our one rep max for these numbers. Reminder: if you’re bench press max is 100 pounds, you pretend that 90 pounds is your max (90%), then calculate. Also, each rep is paused at the chest before pressing to a lock out and that 5+ set is to FAILURE not REFUSAL. After your last set, be sure to record that number.*

 

3a) 4×8 Barbell Bent Over Row
*People like to load the bar to high hell, yank the bar up with the hips and feet, drop it, then pretend like they’re yoked. This is like doing shrugs in a squat rack while not actually shrugging, really stupid. We want to load the bar with something that we can pull to our chest, slight pause, then control it down. Don’t act like a hero.*

 

3b) 4×8 Tricep Pull Down
*TIME TO LOOK JACKED. Everyone’s favorite bro exercise next to the curl. Again, choose a weight that your TRICEPS pull down and not you leaning over the rope or bar or band to help push it down.*

 

4) Mobility + Rehab
*Use this time to stretch out stuff that is tight or inhibiting you through the bench. Per usual, I am taking extra time to build up my shoulders/”injury-proof” myself. Know what you’re bad at and do everything you can to fix it.*

 

 
Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Powerlifting 4.20.2015

This is the first day of a 8 week program. I will be providing you the basis of the program that I used to prep myself for my first USAPL powerlifting meet. USAPL competes as a drug-free and raw federation within the United States…meaning I’m drug free and didn’t use any assistance gear for the lifts.

I will provide not only the program, but my personal notes to how I felt I was responding to certain movements and lifts and why I used certain things as auxiliary movements…etc.

The basic premise is built around a Wendler 5-3-1 program with 2 auxiliary days. I took Saturday and Sunday completely off unless otherwise stipulated in the program, and I had a 3 day split (I didn’t press during this program due to shoulder issues).

You can always contact me via email, and I will answer as many questions as I can.

Thank you and good luck,
Joey

Day 1:

First this is first…you need to know your max for Squat, Bench, and Deadlift. As a training max, we will use 90% of our best. For example, If my best squat was 100 pounds, I’d rethink everything….just kidding….I would use 90 pounds…90% of 100 pounds. We are pretending that 90% is our max.

My maxes for this cycle were:
Squat: 424
Bench: 289
Deadlift: 544

My TRAINING maxes for this cycle were:

Squat: 385
Bench: 260
Deadlift: 490

All at approximately 90%

For me I begin all programs on Mondays, and that day happens to be squat day.

1) Squat
5 @ 45% 
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 80%
5+ @ 85%
**The “+” means to failure. You will go till  you cannot do another rep. Failure and refusal are two different things…remember that… When you find this number, be sure to write it down, it will help us dictate numbers in the future**

2) 4×10 (5 each leg) Barbell Lunge
*Barbell goes on your back, you lunge in place. Use a moderate – heavy weight*

3) 5×2 Pause Squat @ 70%
*Squat, sit in the bottom for a 2 count, drive out as fast as you can. Speed is the goal here.*

4) 3×8-10 Reverse Hyper
*If you don’t know what this is or don’t have one, then substitute good mornings. This is just to loosen up the back a little bit. So unweighted or very light*

For my auxiliary, I like to include both a unilateral and bilateral movement for the main muscle group I am using that day. You will also see me use the same auxiliary for each cycle, which lasts about 4 weeks.

 

 

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Maximum Jackification

I recently competed in my first sanctioned powerlifting meet and took third.

In celebration of such an achievement, I will be providing my entire program I used leading up to the event. It covers 8 weeks, and I will include every detail and note.

If you are interested, you can find it in the Programming & Events section of the site starting April 20th. On the calendar, you will see the daily program, percentages used, and my weights, all dat gud stuff.

If you have any questions regarding the program, you can always get in contact with me via email.

Lift heavy stuff,
Joey

Powerlifting 7.8

1) Bench Press (using 90% of your 1 rep max)

5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

2) Barbell Bent Over Row
5×10

3) Dumbbell Bench Press
5×10 (1 arm at a time, 10 reps each)

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Powerlifting 6.16

1) Deadlift (using 90% of your 1 rep max)

5 @ 40%
5 @ 50%
5 @ 60%
(Yes, this is your only work for the day)

2) Barbell Bent Over Row
5×10

3) Dumbbell Bench Press
5×10 (1 arm at a time, 10 reps each)
Remember, you are only using 1 dumbbell. The “off” arm is doing NOTHING. Maintain a flat back on the bench and only focus on driving the dumbbell up with your arm.

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Powerlifting 5.30

Beginning week two of our first 5/3/1 cycle. Weights go up, reps go down. If you don’t like that, then check your pulse because you might be dead.

1) Bench Press (using 90% of your 1 rep max)

5 @ 50%
5 @ 60%
5 @ 70%
3 @ 80%
3 @ 85%
3+ @ 90%

2) Barbell Bent Over Row
5×10

3) Dumbbell Bench
5×10 (1 arm at a time, 10 reps each)
Remember, you are only using 1 dumbbell. The “off” arm is doing nothing. Maintain a flat back on the bench and only focus on driving the dumbbell up with your arm.

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer

Powerlifting 5.23

Time to keep picking up large items boys…

1) Bench (using 90% of your 1 rep max)
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

2) 5×10 Bent Over Barbell Row

3) 5×10 Dumbbell Bench (1 arm at a time, 10 reps each)
When you do this, you should only be holding 1 dumbbell. The other arm is doing nothing. Try to maintain a flat back on the bench and only drive using your arm.

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of powerlifting, check your local area for a certified CSCS, coach, or personal trainer.