Powerlifting 5.15.2015

Last day of the recovery week, then it’s back to business.

 

1) Stretch + Mobilize

 

2) Deadlift
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 70%

 

3) 5×5 Barbell RDL
*Be sure you are using a significantly lighter weight than the pervious three weeks. I would use 50% of the first weeks weight. If you say to yourself, “I don’t remember what that weight was, then I suggest you begin writing this stuff down.*

 

4) 3×5 Sumo Deadlift @ 55%
*I had written these in just to keep things fresh and interesting, but as I started to perform them, it just didn’t feel right. If it feels good for you, do it. Otherwise, a good alternating is 3×20 Deficit Deadlifts @ 25-30%

 

5) Roll Out

Powerlifting 5.1.2015

It’s Friday again. You know what that means….DEADLIFT DAY!

 

YAY!

 

We’re still working off our template, but it’s the consistency that we are after. Same lifts as last week. Same format. Looking to make small incremental additions to weight IF WE CAN. Don’t add for the sake of adding.

 

And we’re off

 

1) Stretch + Mobilize

 

2) Deadift

3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%
3+ @ 90%
*Be sure to write down how many reps you get in the last set.*

 

3) 4×5 Straight Leg Deadlift
*Try to be a taste heavier than last week if you can.*

 

4) 5×2 Deficit Deadlift @ 72.5%
*Remember, focus on speed and getting to that lock out fast. We want to work through sticking portions of the lift if we can.*

 

5) Mobilize + Roll Out

 

You’ve made it through another week. Congratulations! Take the weekend off and go enjoy yourself….

 

 

Powerlifting 4.24.2015

Friday is the best day of the week. Deadlifts are the greatest things ever. Ipso facto, today is deadlift day.

 

Congratulations you made it to the end of your first week. You did it. Now, if you really want to be strong you only need to repeat this for 7 more weeks, but you’re in it to win it….so what are we worried about.

 

Not too much to talk about going into today. Remember if you have questions, please ask them. Let’s just get to the main event shall we:

 

1) Stretch + Mobilize
*Kind of a reoccurring theme of prepping yourself to lift and then, after lifting, prepping yourself for the next day. Longevity is key my frens.*

 

2) Deadlift
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 80%
5+ @ 85%
*Some quick words about the deadlift. If you have never deadlifted before, and you are reading this thinking you’re just going to jump in and be OK, then I suggest you PRACTICE THE MOVEMENT FIRST. Deadlifting looks simple both on paper and watching someone do it. “Oh, all I do is pick it up..” Well, there’s more to it than that. You need to make sure you are putting yourself in a position to be strong, lift properly, and be SAFE. For those of you experienced in the deadlift, remember to follow the numbers, take your adequate rest between sets and note your reps in the “5+” round.*

 

3) 4×5 Barbell RDL (AKA straight leg deadlift)
*This is to build hamstring strength. Plain and simple. It’s also going to help  you develop a strong back in the process. Think about doing these just like a good morning. Pick the weight up, keep your legs straight (NOT LOCKED OUT), then push your hips straight back keeping your back flat and legs straight through the duration of the lift. Boom. Hamstring time.*

 

4) 5×2 Deficit Deadlift @ 70%
*Here, we are just deadlifting from a platform. What I mean by that is we are standing on something that is elevating our feet a couple inches. Use a plate of some other flat, sturdy object for your to stand on, then perform the lift. When performing these, we are focusing on speed through the pull. As you have noticed, some of the accessory work or even the main lifts we have been doing this week have been focusing on speed through the whole lift. This is a theme you will continue to see through the duration of the 4 week cycle.*

 

5) 3×8-10 Reverse Hyper
*Again, just using these to loosen up the back a bit. You do not need to go super heavy, and if you do not have a reverse hyper machine, or don’t even know what I’m talking about for that matter, do some light good mornings to loosen up before you leave the gym.*

 

Congratulations, you’ve earned your weekend.

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.

Begin the Jackification

Don’t forget that the 8 week powerlifting program goes live TODAY. You can check it out in our Programming & Events section.

Each workout will be released on the day of or possibly the day before. Notes into all my thinking will be included and ASK QUESTIONS.

Please check it out, try it out, walk it out, twerk it out…whatever you wanna do to make you happy.

Thanks for reading and check back for more articles, content, and other shenanigans that are coming soon.

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 7.31

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

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

2) Weighted Good Morning
5×10

3) Leg Press
5×10

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.

Bodybuilding 7.31

1) Deadlift 5×10 @ 60%; 90 seconds between sets

2) 5 rounds of the following sequence
A – 10 Good Morning (weighted if possible)
B – 10 Deficit Deadlifts (2-3 inches off the floor with 45-50%)
C – 10 Single Leg Romanian Deadlifts (each leg)
D – 60 second rest

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 7.24

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

5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 80%
5+ @ 85%

2) Weighted Good Morning
5×10

3) Leg Press
5×10

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.

Bodybuilding 7.17

1) Deadlift 6×6 @ 75%; 90 seconds between sets

2) 5 rounds of the following sequence
A – 10 Good Morning (weighted if possible)
B – 10 Deficit Deadlifts (2-3 inches off the floor with 45-50%)
C – 10 Single Leg Romanian Deadlifts (each leg)
D – 60 second rest

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.