After thinking it over . At the begining of the year Ill be changing m y squat and dead training. Call it the “Great Experiment” . For the next 16 weeks Ill being doing a routine simular to what .IPF great Brad Gillingham does. Below is what it will look like.
Brad Gillingham Squat and Deadlift Program
SQUAT Projected Squat max with no gear and no belt -780 Recalculate the poundages based on your projected maxes.
*5x5 sets are done in 20-30 minutes. *8x2 sets are done High Bar with close stance in 10-15 minutes.
Week Weight Sets Percentage Gear
1 410 5x5 52.50% None/No Belt
2 449 5x5 57.50% None/No Belt
3 488 5x5 62.50% None/No Belt
4 468 8x2 60.00% None/No Belt
5 507 5x5 65.00% None/No Belt
6 546 5x5 70.00% None/No Belt
7 468 8x2 60.00% None/No Belt
8 585 5x5 75.00% None/No Belt
9 468 8x2 60.00% None/No Belt
10 527 5x5 67.50% None/No Belt
11 566 5x5 72.50% None/No Belt
12 468 8x2 60.00% None/No Belt
13 605 5x5 77.50% None/No Belt
14 468 8x2 60.00% None/No Belt
15 3x1 Full Gear Full Gear
16 468 8x2 60.00% None/No Belt
DEADLIFT Projected Deadlift max with full gear -881 Recalculate the poundages based on your maxes.
Week Weight Sets Percentage Gear
1 Rack 7 Belt
2 529 6x1 60.00% None/No Belt
3 Rack 6 Belt
4 595 6x1 67.50% None/No Belt
5 Rack 5 Belt
6 661 6x1 75.00% None/No Belt
7 Rack 4 Belt
8 727 6x1 82.50% None/No Belt
9 Rack 7 Belt
10 529 6x1 60.00% None/No Belt
11 Rack 6 Belt
12 595 6x1 67.50% None/No Belt
13 Rack 5 Belt
14 661 6x1 75.00% None/No Belt
15 Rack 4 Belt
16 727 6x1 82.50% None/No Belt
Deadlift Assistance work is Front Squats and RDL’s. Front Squats are done before the Deadlift. * RDL’s are done afterwards. I warm up with Hang or Power Cleans.
Rack 7 Just above knee Work up to a single and record max in training log.
Rack 6 Just below knee Try to better PR’s each time through the program.
Rack 5 3 inches below knee A good hint is to not go overboard in breaking PR’s.
Rack 4 5 inches below knee
The only concern I have is the squats. Its going to be interesting to see if I can handle the volume.
actually the one i ordered is red. Just couldn’t find a good pic of one in red. Fedex left a message on my door informing me they tried to deliver it today.
Got the new lever belt in today. Original I ordered black but they said they where out of stock.So I went with red. Wouldn’t you know it the one I got today was black.
OUCH!! I’m chafed between my legs from wearing a safety harness at work all day. Because there mandatory when using a high lift. It Burns… It burns…(whimper)
[quote]LittleStrick wrote:
I’ve been on hiatus… Merry Christmas and Happy New Year, bulldog. Glad to hear that you and the little ones had a good Christmas.
That program looks like a bear. Looking forward to seeing it in action.[/quote]
Merry Christmas and Happy New Year to you “Strict one”.
yeah the squatting on Friday is going to bear for me. Even though ill be using a lower % the volume will take some getting use too. I got a feeling Ill have a bucket moment at some point during the next 16 weeks.
[quote]bulldog9899 wrote:
OUCH!! I’m chafed between my legs from wearing a safety harness at work all day. Because there mandatory when using a high lift. It Burns… It burns…(whimper)[/quote]
I can’t wait to hear you whine the first time you squat in a squat suit. You think a safety harness burns!
[quote]bulldog9899 wrote:
OUCH!! I’m chafed between my legs from wearing a safety harness at work all day. Because there mandatory when using a high lift. It Burns… It burns…(whimper)[/quote]
I can’t wait to hear you whine the first time you squat in a squat suit. You think a safety harness burns![/quote]
Then you’ll be overly entertained when I start the new program and I’m whining about the added volume on the squats.
Well tomorrow I start up The new program. let the fun begin. Thank god the Holidays are over. I feel big and bloated from the intake from all the goodies:) Ive indulged in since Christmas.
[quote]FarmerBrett wrote:
Good luck with the new program. Wow that’s a lot of volume.
What are your starting weights gonna be? I take it the ones listed on the program are Gillinghams or are they yours?
5 sets of 5 with 605 on squats? Jesus, I would be dreading week 13![/quote]
LMAO> the 605 is Gillinghams numbers. I wish my numbers where that high !!!Ill be basing my numbers on just 500. So I’m only looking at 5 x 5 x 390 on week 13. But yeah , its going to be real interesting with the extra volume and going belt free on the squats.
[quote]bulldog9899 wrote:
OUCH!! I’m chafed between my legs from wearing a safety harness at work all day. Because there mandatory when using a high lift. It Burns… It burns…(whimper)[/quote]
I can’t wait to hear you whine the first time you squat in a squat suit. You think a safety harness burns![/quote]
No kidding. At least you don’t have to wear the suit for hours while you work in it though. I usually look like I’ve been beaten across the legs with a cane after wearing it.
On another note, I just thought I’d drop by and as Mr. Bulldog what the difference between a weight lifter and a powerlifter is. hahaha. I shouldn’t laugh at you but that was funny as hell.
BTW, BB tried to reply to your PM but he kept getting an error message.
[quote]bulldog9899 wrote:
OUCH!! I’m chafed between my legs from wearing a safety harness at work all day. Because there mandatory when using a high lift. It Burns… It burns…(whimper)[/quote]
I can’t wait to hear you whine the first time you squat in a squat suit. You think a safety harness burns![/quote]
No kidding. At least you don’t have to wear the suit for hours while you work in it though. I usually look like I’ve been beaten across the legs with a cane after wearing it.
On another note, I just thought I’d drop by and as Mr. Bulldog what the difference between a weight lifter and a powerlifter is. hahaha. I shouldn’t laugh at you but that was funny as hell.
BTW, BB tried to reply to your PM but he kept getting an error message.[/quote]
Obviously i will NOT find any sympathy from you ladies.
Yeah real funny. I’m still not sure if the guy was serious. But I will say my jaw damn near hit the ground when the “gent” said he didn’t know the difference between the two.Needless to say there’s a few minutes of my life ill never get back. It goes without saying that post like these more then ever supports BB stance in regards to the decline on the Powerlifting forum.I’m starting to feel that 75% of the people who post in that forum regularly shouldn’t. But that’s just me.
[quote]bulldog9899 wrote:
Buy the way, used the new lever belt tonight. Im in love with it.[/quote]
Sorry if I missed this detail in the previous page (I probably looked right at it lol), but what kind of lever belt d’ja git?[/quote]
Hey there wild man.I ended up getting a 10 mm “Toro” from Titan. At first I wasn’t sure about it .But once I got use to the lever and the fact that the extra length goes inwards i was hooked.Ill be damned if ill go back using the pain in the ass double prong buckle.
Bench: bar x 20
95 x 10
135 x 10
155 x 5
195 x 5
230 x 3
275 x 3
310 x 3
340 x 3…On this set I actually put on my belt. i haven’t done that probably in 10 years plus. I was kind of surprised how much stability it added to my torso. I guess I should have done this sooner. I was surprised by the fact that I had a shit load still left in the tank.
Sling shot sets: 385 x 1...ok I had only planned on doing three singles at this weight...But im a dumb S.O.B and I was feeling squirrely.
405 x 2 ( just barely)....first one went up nice second one went up hard because of a sudden twinge in my side.
that all I ended up doing. The free weight room was paced due to all the New Year resolutions people. Plus a group of 7 young guys showed up who thought they owned the place. I wasnt in the mood to deal with all that B.S. I’m going on 4 hours sleep right now due to the bought of insomnia from last night. Thank GOD for Monster Fuel. I’m sorta starting to feel excited my shoulder feel great and I can tell things are starting to click again with the bench.
Now if I could do that with the Texas power bar I have then that might be a feat 
