Advice for Increasing Big Three

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Thank you for taking the time to read this- any advice is appreciated.

*My goal is to increase my 1 rep max on my squat, deadlift, and bench by 20 kg on each lift.

I’m asking for three specific pieces of advice:

  1. Help in setting a realistic time-frame and intermediate goals/indicators.

  2. Determining an appropriate program to follow.

  3. De-loading parameters.

Vital info. and stats:

I’m 23 years old, 5’9 and weigh between 83-85kg. My current maxes without any straps, belts, or otherwise are squat: 120kg (nagging ankle injury has prevented me from squating with much weight, but it is much better now), bench 110kg, and deadlift 205kg. *I am thinking of using a belt for my future max attempts.

I have worked out for about 5 years, but only about 1.5 of training and consider myself an intermediate. My last program I completed was http://www.T-Nation.com/readTopic.do?id=487636 and I’m in week 8 of http://www.elitefts.com/documents/9week-training-program.htm

(I have followed this as closely as possible with the notable exceptions being a lack of a ghr (I do natural partner assissted and rdls) and reverse hyper (I do them for higher reps on a swiss ball or chest high platform and have access to kb’s up to 24kg).

I think I need some type of a deload week (suggestions) and I have time for four workouts a week. I am highly motivated at the moment and am willing to bust some ass to get the lifts up!

Again thank you for your time in advance.

2

[quote]dbrendel34 wrote:
Thank you for taking the time to read this- any advice is appreciated.

*My goal is to increase my 1 rep max on my squat, deadlift, and bench by 20 kg on each lift.

I’m asking for three specific pieces of advice:

  1. Help in setting a realistic time-frame and intermediate goals/indicators.

  2. Determining an appropriate program to follow.

  3. De-loading parameters.

Vital info. and stats:

I’m 23 years old, 5’9 and weigh between 83-85kg. My current maxes without any straps, belts, or otherwise are squat: 120kg (nagging ankle injury has prevented me from squating with much weight, but it is much better now), bench 110kg, and deadlift 205kg. *I am thinking of using a belt for my future max attempts.

I have worked out for about 5 years, but only about 1.5 of training and consider myself an intermediate. My last program I completed was http://www.T-Nation.com/readTopic.do?id=487636 and I’m in week 8 of http://www.elitefts.com/documents/9week-training-program.htm

(I have followed this as closely as possible with the notable exceptions being a lack of a ghr (I do natural partner assissted and rdls) and reverse hyper (I do them for higher reps on a swiss ball or chest high platform and have access to kb’s up to 24kg).

I think I need some type of a deload week (suggestions) and I have time for four workouts a week. I am highly motivated at the moment and am willing to bust some ass to get the lifts up!

Again thank you for your time in advance.

[/quote]

First thing I would suggest is to find people who are already stronger than you and try to train with them. This may or may not be possible, depends on where you train and who you have access to, but if you can do it it will make a huge difference.

Second, definitely wear a belt on all max attempts, and even attempts greater than 80%. Not only will this help prevent injuries, but if you learn to push your abs into the belt it can really add some weight to your lifts.

As for a program to follow, I like the Westside templates. You don’t have to use chains and bands. Just pick a few squat/deadlift exercises and a few bench exercises and rotate them every week and try to set PR’s in them. On your speed days do box squats, speed pulls and speed bench. If your technique is crap (have someone who knows good technique watch you) then you can turn your speed days into technique days. Instead of going for all out speed right away work on improving technique. This will go along way to adding more weight to your total.

On every day attack your weaknesses with your extra stuff. Triceps, upper back and lats, shoulders and chest on bench day, and glutes, hamstrings, low back, quads and abs on squat/deadlift day. Hit your extra stuff hard, this will also help improve your lifts.

As for deloading, most people deload every fourth week, but you can just do it whenever you feel you need one. For a deload I prefer to just do my extra work. No speed reps and no singles. Just come in, do your extra work just as hard as you always do then go home. Also if your shoulders are feeling beat up you can eliminate barbell exercises this week.

So in summary:

  1. Get good training partners
  2. Start wearing a belt
  3. Improve technique
  4. Start doing heavy (max) singles
  5. Start doing speed or technique days
  6. Hit the extra lifts hard and target your weak points.
  7. Deload when you feel you need it, may want to eliminate barbell work to give your shoulders a break.

Good luck!

3

My advice:

  1. Find a bunch of experienced lifters.
  2. Have them critique your form.
  3. Upon finding your flaws they will be able to identify weakneeses; attack the weaknesses hard.

You might want to try the Smolov squat progam or Sheiko training. But I am told Smolov is hellish, so I forewarn you.

4

Second vote for Smolov and Sheiko.

5

[quote]dbrendel34 wrote:

*My goal is to increase my 1 rep max on my squat, deadlift, and bench by 20 kg on each lift.

I’m asking for three specific pieces of advice:

  1. Help in setting a realistic time-frame and intermediate goals/indicators.

  2. Determining an appropriate program to follow.

  3. De-loading parameters.

[/quote]

I think those are good short-term goals (i.e. something to shoot for in the next 8-12 weeks). At you strength levels, you stand a decent chance to meet that goal on at least a couple of you lifts inside of a few months.

Everyone has different opinions about lifting programs. My advice is to pick one and give it a try.

I like backing off one week per month. I still lift, but with light weights for moderate reps, then some accessory work.

6

[quote]dbrendel34 wrote:
Thank you for taking the time to read this- any advice is appreciated.

*My goal is to increase my 1 rep max on my squat, deadlift, and bench by 20 kg on each lift.

I’m asking for three specific pieces of advice:

  1. Help in setting a realistic time-frame and intermediate goals/indicators.

  2. Determining an appropriate program to follow.

  3. De-loading parameters.

Vital info. and stats:

I’m 23 years old, 5’9 and weigh between 83-85kg. My current maxes without any straps, belts, or otherwise are squat: 120kg (nagging ankle injury has prevented me from squating with much weight, but it is much better now), bench 110kg, and deadlift 205kg. *I am thinking of using a belt for my future max attempts.

I have worked out for about 5 years, but only about 1.5 of training and consider myself an intermediate. My last program I completed was http://www.T-Nation.com/readTopic.do?id=487636 and I’m in week 8 of http://www.elitefts.com/documents/9week-training-program.htm

(I have followed this as closely as possible with the notable exceptions being a lack of a ghr (I do natural partner assissted and rdls) and reverse hyper (I do them for higher reps on a swiss ball or chest high platform and have access to kb’s up to 24kg).

I think I need some type of a deload week (suggestions) and I have time for four workouts a week. I am highly motivated at the moment and am willing to bust some ass to get the lifts up!

Again thank you for your time in advance.

[/quote]

Pay close attention to the previous posts. They all have GREAT info that anyone can use. Most of what has been mentioned up to this point is very close to my experience in the powerlifting game. Here’s my 2cents:

  1. Think of numbers for the sq/b/dl that are ungodly to contemplate performing right now. Write them down. Write down what you can do now. Subtract the larger #s from the smaller #s. That’s your gap. See if you can average 2.5 lbs/month on the bench, and 5 lbs./month on the squat and deadlift. They are only ballpark numbers and some months you get it and some you don’t. This seems to be about the average gain with the group of people I train with.

  2. All of the above mentioned programs work if you believe in the system. Work with the ones that suit your equipment and lifestyle. Don’t jump from program to program because after a month because you haven’t seen any progress. I’ve been using a Dan John One lift a day hybrid schedule for the last year. I think I have wrung out the most benefit of it up to this point. I might go back to a Westside template, who knows. They all work.

  3. Deload every 4th to 5th week. Just like the post above, make this week the time to do your special exercises to address weak points.

If you consider all of the things contained in the posts up to now, you have a great philosophy of training with some realistic expectations with regards to powerlifting.

David

7

Why are some recommending he plan a deload when he squats less than 300, benches less than 250, and pulls 450?

8

If you can handle a routine that doesn’t vary much, the Korte 3x3 program might be worth looking at. You will sure get plenty of practice at the big 3!

9

[quote]vandalay15 wrote:
Why are some recommending he plan a deload when he squats less than 300, benches less than 250, and pulls 450?
[/quote]

Just because his numbers are not huge by your respects does not mean that his cns doesn’t need a break. Those numbers can still be taxing on the system, thus requiring you to deload.

10

Deload and eat.

11

Great thread.

  1. Pick a program and follow it.
  2. Backoff every fourth or fifth week.
  3. Eat.
  4. Knockoff late nights, partying, and any long slow aerobics.
  5. Keep a training log.
  6. Get some partners.
  7. take a long view.
  8. Pick a competition and enter it.
  9. Read all you can, be skeptical.
  10. Work harder and more than you talk about working harde and more.

jmo
jack

12

Just wanted to say thanks for all the solid advice given so far. I’ll be relocating in April and I will be sure to surround myself by stronger individuals with similar goals.

As for the deloading discussion, I really like the idea of continuing to train albeit at a much less cns taxing load. I realize I’m not that strong yet, but I think some recovery type weeks will be beneficial for me. I think everyone is different, but the idea of feeling fresh and motivated to continue is important to me. Thanks again for your time and input.

13

[quote]firebug9 wrote:
vandalay15 wrote:
Why are some recommending he plan a deload when he squats less than 300, benches less than 250, and pulls 450?

Just because his numbers are not huge by your respects does not mean that his cns doesn’t need a break. Those numbers can still be taxing on the system, thus requiring you to deload.[/quote]

Exactly.

14

First off, stop doing things that the most advanced athletes do!!! You are not one, so
Go back to basics, find an old school Bill Kazmaier training program and do that!!!
Your numbers are weak, so make sure you dont use gear and work on REPS since you need a foundation.
I am an advanced lifter and should do different things than you since I already have a foundation.
Only do heavy multi-joint movements, do speed, explosive, GPP, stretch, eat well and train with people who you want to beat.
Dont be fancy, you’re not there yet.

15

All very good advice. I’ll add just one thing that I’ve personally noticed in my training. Wearing a belt is good, but I would not wear it for anything less than 90% 1RM, or unless your back is already stiff and sore, then I’d wear it for protection on anything you think you might need it for, and consider starting a deload week.

I feel that 80% of an unequipped lift should be very much within your ability to keep form and stay safe. I noticed that as much as I keep the belt use to a minimum (only ME days), I tend to be a lot stronger in the long run in my lower back, don’t get sore there very much at all. This is because it gets used to handling loads. In other words, don’t use the belt for a crutch. It’s very important to develop the strength in your lower back, especially at your current level.

That being said, you won’t get as much out of a belt as fast this way, simply because you won’t have as much practice at “pushing out” on the belt if you don’t use it as much.