Powerlifting 5.11.2015

We are heading into the final week of our first cycle.

 

This is known as our deload week, and it can be considered one of the most important weeks in the program. The purpose of all this is to do two things: 1) Allow our central nervous system to recover after a pretty strenuous week and 2) keep the movement patterns of these movements engrained in our heads. One of the biggest mistakes lifters make, especially novice lifters, is to skip this week and jump back to week one. Here is the weak thought process:

 

“I AM LOSING A WEEK OF MAKING STRENGTH GAINS! Why would I take a week off? It’s not going to hurt me to just restart, plus I feel fine.”

 

WRONG. We are going to make a short term plateau here in order to increase strength in the long term. Yeah, I totally understand it’s boring, but it is also vital to long term success in the sport. Remember, if we get hurt, then we can’t train, and we will definitely not be increasing our strength during that time. So, take this week to focus on moving, maybe take some additional time off if your body is feeling beat up, but you should definitely not skip this week and try to be some macho dude-bro.

 

1) Stretch

 

2) Squat
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 70%
*My notes for this first deload cycle:’Felt heavy & hips felt a little tight. Cut this set short.’ See, I follow my own advice.*

 

3) Hip Mobility

 

4) Shoulder Rehab Work

 

5) Roll out

 

As you can see, my body wasn’t really feeling it that day, and I decided to dedicate the day to a little bit more time working my body. Since this is a deload week and we are not expecting to make any strength increases, then we have this opportunity to work on ourselves both mentally and physically.

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 4.28.2015

Week 2. Day 2.

 

Keeping on track. We are back to our typical auxiliary day, well typical for the time being. You will see this thing change and bend to our needs as time progresses, same for Thursdays.

 

We will be doing the same stuff as last week. The most important thing I can say about these auxiliary days (I say this for most days) is to keep track of what you are doing. If you do 20 pounds 1 week, then use 15 the next, then you aren’t progressing the way you should be. Some of these auxiliary movements, we want to make little jumps from week to week.

 

And we’re off…

 

1) Stretch + Mobilize
*I’m still focusing on my shoulder…*

 

2) Chinese Good Morning for a max Triple
*Again, make sure you are getting 5+ working sets at a moderate to heavy weight. That last triple should be as heavy as you can go without over straining yourself.*

 

3a) 5×10 Bulgarian Split Squat

 

3b) 4×6 Glute Ham Raise
*Peep last weeks program for the link to see variants of this movement if you can’t perform it or don’t have a GHD.*

4) Ab – work
*This one is up to you this week. For me, I just did some good old-fashion, American sit-ups. However, the choice is yours.*

 

5) Roll out + Cooldown

 

I know this may seem like it’s repetitive, because it is. Too much variance in a program will get us away from the main goal.

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 4.21.2015

As I said before, by only using a 3-day split for Wendler, it kind of made things a little awkward to lay out at times. I used Tuesday and Thursday as auxiliary, rehab, and recovery days, so as times goes on you will sometimes see me bend these days to fit my specific training needs for the current time being. If it was an auxiliary day, then I probably chose some lifts that helped me with weak portions of the total lift or a specific weak muscle group or individual muscle. If it was a recovery day, maybe I was just trying to keep my body as fresh as I could to maintain a healthy training intensity. If it was a rehab day, then I was doing some stuff to fix my shoulder.

 

I have been having some ongoing shoulder problems, so rehab days were specifically focused on fixing that problem.

 

This first “non-lift” day (not using the squat, bench or deadlift) was an auxiliary day. 

 

Here’s how it lays out:

 

1) General Stretch + Warm up
*Just getting yourself prepped for the day or taking care of soreness*

 

2) Shoulder Mobility
*This is just me taking care of a specific problem, if you don’t have anything that is nagging, then you can proceed to the next parts of the day. If you have something that is bothering you, then take some extra time to remedy the problem.*

 

3) Chinese Good Mornings for a max Triple 
*A: I have no idea why they are called Chinese Good Mornings….B: a max triple means the heaviest weight you could do for a set of three reps. C: A “Chinese Good Morning” is basically a good morning, when your chest gets as low as you can get it with a flat back you squat, then you stand and repeat. If I am doing one barbell lift for the day, which this will be, then I will take some smaller jumps and try to get 6-7 sets of work in.*
My numbers: 94-134-159-184-204-224
*I am really focused on a flat back and getting my chest as low as it can before my back bends, feel the tension in your hamstrings….ya feel it……and squat out with speed.*

 

4a) 5×10 (each leg) Bulgarian Split Squat
*You should notice the next two will be titled “4a” and 4b” this means you will alternate these movements until you complete all the work: Ex) set of 4a then set of 4b, 4a, 4b, etc. etc.*
**Again, here you will see my typical unilateral movement combined with a bilateral movement. For the Bulgarian Split Squat (BSS), I do them with my squatting shoes on, focusing on getting my hips sunk back, front foot remaining flat, driving through my WHOLE foot, chest as vertical as I can get it, and keeping the knee externally rotated (front knee staying on the outside of my foot).** 

 

4b) 4×6 Glute Ham Raise
*If you click the link above, you will get an EXCELLENT video on the GH Raise and variations. If you don’t have a GHD, try THIS.   Look, these are HARD. If you suck at these (don’t worry, everyone does), don’t have a GHD, or don’t have a partner, then hamstring curls are a great alternative in my opinion. I mean, good mornings are too, but you already did those today…*

 

5) 2×8 Lying Lever w/ slow descent
*Just to close out the day, get a little midsection work in. These are also pretty hard, and if you’re a novice lifter, then they will probably tear you up pretty hard. This day, I just did descents because I struggle with them too. If you’re new, any sort of ab work here is good. If you’re trying to get a six-pack like Rocky, then: 1) Read this 2) Add mid section work to the end of your days before you roll/cool down/stretch.*

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

Weightlifting 7.31

1) Pause Snatch
Build to a 2RM

2) Snatch First Pull
4×3 @ Heavy as possible

3) Squat
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
1×1 @ 102.5%

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 7.28

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

5 @ 45%
5 @ 55%
5 @ 65%
3 @ 70%
3 @ 80%
3+ @ 90%

2) Leg Press
5×10

3) Leg Curl
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.