I think you have a good idea…personally i think 4 or so max effort movements are all you need really no matter your experence…just make sure they are rotated so that the most opppisite exersices are back to back…dont do good morninings or low box squats for a month straight…do a good morning one week and then a low box squat the next…for the bench i like to think of max effort work as low end or top end work…and i liek to rotate these each week for low end i do 1and 2 board and foam press and for midrange and top work i do usually 3 board and sometimes 4 board…you want to have a 2 to 1 ratio of both…so if you do 2 weeks of top range work you want to seperate it with low end work on week 3…bm
big martin is my fucking hero.
Hey Big Martin what squat briefs do you recommend I am looking at the groove, hd groove, and the power pants.
I need to relive some hip pain.
cposter- i would definately go with the power pants…i gave some better details in your brief post…bm
dynamic box squat…
gpp warm up
a1. ab pull downs 5x22
a2. blue band gms 5x20
box squat straight weight
barxtons
135x2
225x2
315x2
405x2
495x2
525x2 metal briefs and belt here
600x2
655x2 canvas inzer and power pants here
675x2 cake!
rear delt flys
1x20
2x10
…went to the movie…go see “man on fire” with denzel washington best movie i have seen since gladiator…bm
BM, in your opinion what would you consider strong for a 170lber? I mean in each individual lift? I am asking because I am trying to set some goals to achieve through my WS training…these are just personal goals, I don’t plan on competing. Right now I am at like 250 sq, 230 be, 275 dl and want to know what I should be at at my weight…I asked the guys over at elite too and am waiting for their answer. Thanks. Man on Fire looks really good…just haven’t got around to catching it yet!
Hey Snippdawg, I hover around the 170 mark and I am at 315 sq 315 dl and 240 be, I am going up pretty constantly, my goals are to bit over 400 on sq and dl and over 300 for bench. I am hoping to hit that by the end of may. But I am only 5’6" so our weight /height ratio could be completly different.
So I guess… how tall are you?
-Dave
snippdawg…the real question is how long you have training…i was much like you when i really first started training for powerlifting in late 01 early 02…i weighed about 180 pounds bench 240 squated like 330 and had never really deadlifted…i didnt set goals becuase i felt goals held me back…I WANTED EXTREME STRENGTH GAIN THAT I COULDNT DREAM OF AND IF I PUT GOALS ON MY SELF THEN I WASNT THINKING EXTREMEM ENOUGH…if you do this the sky is the limt…here i sit in 04’ after about 3 years of training hitting numbers i would never ever have dreamed i would lift until i was 30 and i am only 22…dont set goals take it to the extreme it will be the onyl way you will really ever find joy in the game…if you dont have limits on yourself you can set goals every day…thats why it is so important to lift with people who are stronger than you…becuase in your world a 300 bench may be a lot but if your around guys who bench 500 soon 300 wont seem liek anything to you and you will be lifting it in no time…i never really felt this felling until i went and trained wiht ron palmer last summer and he squated 745 for 3 reps and only weighed like 156 pounds that day…i started thinking if this dude can lift that and i weigh 100 more pounds then him what the fuck is wrong with me…within the next 6 weeks after training with him my squat and bench went up 100 pounds…becuase before i feared a 400 bench and weight above 600 in the squat but after watching him i hated the weight it became nothing to me i would always say to my self there is a dude lifting 100 more pounds than this who weighs 100 pounds less than me…and now those weights i feared are toy weights there easy weights i do for doubles to learn my squat suit…have no fear and set no limits and make no goals and lift to the extreme…would be my advice…bm
rep/mass/bullet proof bench day
a1. lat pull down various handles grips
2x20-6x10
a2. dumbell bench
2x20 30lb bells, 2x20 55 pound bells, 2x18 75 pound bells, 2x10 95 pound bells,
b1. 4 inch rack lock outs
225x1x6 reps
315x1x6 reps
405x1x6 reps
475x1x6 reps
315x1x20 reps “fire”
b2. hammer curls
5x13
bench press lat pull downs
5x13
ab pull downs 3x33
…need to add some upper body mass…bm
wow BM. That’s intense… I have never heard anybody say “don’t have goals” Everybody has always told me to have short term and long term goals, but after hearing what you said. no goals make more sense, it seems as though from what you said, a goal is a future limition.
That kind of blows my mind… in a good way.
-Dave
Lookin good BM, when is your next meet? I remember you saying something about it. I am thinking about competing in Sept. or Nov. in the USAPL or maybe some other fed. I have never used any equipment not even a belt, so I might order some stuff around july. I understand its all about how well you use the equipment but how much would you expect to get out of a single ply shirt(in % to raw max), squat suit, or deadlift suit(might use squat suit) and belt. I was thinking maybe 105-115%, am I way off?
BM, do you have any info on how Ron Palmer trains? Just out of curiousity…thanks and keep up the progress.
Great answer man! Yeah I guess I shouldn’t get hung up on numbers but just enjoy the process. I understand totally what you are saying about training with those that are stronger, and eventually I hope to do just that…I’ve been lifting for two years, BB style, and 1 month WS style and I can remeber being 145 and barely able to press 60lbs! And I used to think that when I hit 225 that would be it! But it wasn’t…your right all the way…thanks!
andrew 1 - dude…single ply gear is now near as good as double ply to be honest…the metal v-type and metal ipf squaters are unreal…and the titan fury is single ply and is the shirt i use and i lift in a double ply fed…in fact the fury is tons better than both denim shirts i have used…i love it…and i have a metal v-type squater i train in and use for the deadlift and it is just as strong as a double hardcore or any other double poly squat suit out there and its only single ply…but yea i think if all feds went to single ply only gear even with single ply denims i dont think it would make much of a diffirence becuase tons of usapl guys are now benching near 700 in the fury…but to your question…i would say with a lot (and i mean a lot) of work in the fury you could near 70 pounds out of it…squat suits are really dependent on squat style but you can get probally 50-70 out of the metal v-type if you get it fitted perfect you could get even more maybe upwards of 80-100 if you learn it really good…and i have heard of people getting any where from 0-30 pounds from the dl suits…good luck and compete as soon as you can…using to learn gear is a damn blast and the funnest part of the sport in my opinion…bm
numba 56 -ron trains with his coach rocky tilson they have a really good crew with ron and mike coe who both are wpo lifters and apf senior national champs…who uses a lot of diffirent styles…some things i know from training with them a few times… they walk out all there squats and do lots of olympic squats…they also squat with a medium stance…they do a lot more full range work in both the squat and bench than westside…there very intense use a lot of amonia caps and dont do harly any deadlifts in there training…but they all have really good pulls…most times i have trained with them they are taking weights and using and trying out new squat suits so i am not sure the rest of the time…i know they love olympic squats though and walk out all squats…bm
BM when you say oly squats do you mean straight down ass to grass, or does he sit real far back and is flexible enough to go down really far? What kind of assistance work do they do? And what are upper body workouts like? Haha that must be real motivation, working around him…thanks again
numba…upper body i have no clue…when i squated with them they did oly pause squat ass to the grass to about 405 for liek 3 reps…in fact they sit in the bottom with 405 for like 30 seconds to a minute…then they cut the pauses out and suit up around 525 and they have no problem hitting depth with this weight in there suits becuase they use medium -close stance’s…they then work up to a heavy double or triple…both time i have been there they have done no assitant work or gpp…in fact they dont need gpp becuase there unreal lean they all look like bodybuilders…they pulled maybe 5 singles of speed dead’s and then left…they say they sometimes do pull througs but thats all…its fun to take a weight there…bm
max effort sq dl…
gpp warm up
a1. ab pull downs 6x15
a2. green band + blue band gms 5x10
a3. rope lat pulls 3x10
chain suspended saftey squat bar good mornings with 3 chains per side (150 pounds of chain total) **these were a bitch first time using chains with them they would fly out of the bottom and then you had to grind them so hard to the top…DAMN THEY GOT HARD AT THE TOP…
barx8
135x5
225x3
275x3
315x3
365x3
405x1
light band reverse band deadlifts…
225x3
315x3
405x2
495x2
put metal dl suit on
545x1
575x1
600x1…
d-bell shrugs 3x15
blue band leg curls 3x33
wide grip lat pulls 3x7…
1 burrito carne asada with cheese rice a coke and 14,000 tortila chips with 1 gallon of salsa x 1 hour…bm
max eff bench
gpp warm up
a1. wide grip lat pulls 2x20
a2. d-bell bench 2x20
b1. wide grip lat pulls 2x10
b2. dumbell bench 2x10
c1. bicep curls 2x10
foam press in fury…
470x1 pr??
tricep extensions 2x10
felt as weak as a wet paper bag and quite zen as a little buhda in the sun my freinds…one if those days!!!
why the ?? after the foam press with the fury? is is a first attemt at it?
looking good big man…
Ally
whats up ALLY, how is your training going bud?..the ? just meant i couldnt remember if i had did better than that plus i felt so shitty yesterday i couldnt beleive i actually got a pr…keep training hard and kickin ass bro…bm