Layering System and Powerlifting

Training
181

Aloha Coach,

In addition to the previous schedule during the last 19 days, where would you recommend I shirt up?

I post both schedules in my log and indicated where I thought I would shirt up or use like the Bench Daddy or Slingshot, but wondering how draining it would be if I shirt up more than once a week.

Look forward to your input.

[quote]Christian Thibaudeau wrote:
19 DAYS OUT
Deadlift competition style
Ramp to 1RM
Back squat 3 x 4-6

18 DAYS OUT
Bench press competition style
Ramp to 1RM
Seated cable row 3 x 6-8

17 DAYS OUT
Deadlift competition style
4 sets of 1 with 90% of max
Front squat 3 x 6-8

16 DAYS OUT
Bench press competition style
4 sets of 1 with 90% of your max
Lat pulldown 3 x 8-10

15 DAYS OUT
Prowler pushing light weight for time, max distance in 15 minutes

14 DAYS OUT
OFF

13 DAYS OUT
Competition style deadlift
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible

12 DAYS OUT
Competition style bench press
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible

11 DAYS OUT
OFF

10 DAYS OUT
Prowler sprints, 5 x 30 yards

9 DAYS OUT
Competition style deadlift
Ramp to 1RM
Leg press 3 x 6-8

8 DAYS OUT
OFF

7 DAYS OUT
Competition style bench press
Ramp to 1RM
Seated cable row 3 x 8-10

6 DAYS OUT
Prowler pushing moderate load, slow strides, 5 x 60m

5 DAYS OUT
Competition style deadlift 80% 8 x 1

4 DAYS OUT
Competition style bench press 80% 8 x 1

3 DAYS OUT
OFF

2 DAYS OUT
Competition style deadlift 3 x 1 @ 80%
Competition style bench press 3 x 1 @ 80%

1 DAYS OUT
OFF

It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]

182

Aloha Coach.

I know you’re a very busy person, but wondered if you saw my previous questions above regarding where to shirt up in the schedule you gave me for competition.

Mahalo.

183

[quote]HawaiiTunya wrote:
Aloha Coach.

I know you’re a very busy person, but wondered if you saw my previous questions above regarding where to shirt up in the schedule you gave me for competition.

Mahalo.[/quote]

Didn’t see that, give me a sec

184

The thing is that with the shirt you can either use it “on top” of your normal strength (not using it often and only getting the normal boost from it come contest day) and get a little improvement or you can learn to use it and optimize your technique with the shirt, and get a much greater improvement.

I’m not a huge fan of geared powerlifting vs. raw powerlifting. But if someone is going to use gear, might as well do it to get the maximum out of it. This would thus require practicing in your shirt often. In the “off-season”/preparatory phase, I would recommend having one day of bench pressing where you build the strength of the pressing muscles (raw) and one day where you work on your technique with the shirt.

When getting close to a contest I recommend using it as often as possible to get efficient and comfortable… yes it sucks to put it on, yes it lengthens the workout, yes it can kill the workout rhythm, but if you want to be good at using the shirt, you gotta practice with the shirt.

In the cycle posted I would use it everytime your work up to a 1RM in the competition style bench up to the contest. And the last week use it on every bench workout

185

Got it! I appreciate you input even though you prefer Raw. I have been working both. Will get in the shirt on the days you mention Competition Style - 1RM. I was working with 255lbs, 275lbs and 295lbs down to the two board (shirted) last week. We’re going for a one-board this week. I’ll get back to you on how it goes.

As always, mahalo for your help.

[quote]Christian Thibaudeau wrote:
The thing is that with the shirt you can either use it “on top” of your normal strength (not using it often and only getting the normal boost from it come contest day) and get a little improvement or you can learn to use it and optimize your technique with the shirt, and get a much greater improvement.

I’m not a huge fan of geared powerlifting vs. raw powerlifting. But if someone is going to use gear, might as well do it to get the maximum out of it. This would thus require practicing in your shirt often. In the “off-season”/preparatory phase, I would recommend having one day of bench pressing where you build the strength of the pressing muscles (raw) and one day where you work on your technique with the shirt.

When getting close to a contest I recommend using it as often as possible to get efficient and comfortable… yes it sucks to put it on, yes it lengthens the workout, yes it can kill the workout rhythm, but if you want to be good at using the shirt, you gotta practice with the shirt.

In the cycle posted I would use it everytime your work up to a 1RM in the competition style bench up to the contest. And the last week use it on every bench workout[/quote]

186

Aloha Coach.

Thought I would just check-in with you really quick.

I am 14-days out from the state/national WABDL competition. I feel pretty awesome. I am working your 19-days down portion of the program you made for me. :slight_smile: I had to adjust a couple of the days just because of scheduling but everything else is the same.

Things are going really well. After taking all critiques given by the judges after my last competition, I think I am making some solid gains. Scale weight has gone down 18lbs this past month which has had a slight effect on my lifts but I am still hitting some solid numbers.

Yesterday we really focused on my three lifts. All three lifts were very solid, including the lock-outs. I will be going with:

Opener: 225lbs
2nd Attempt: 245lbs
3rd Attempt: 255lbs (this would break the current WABDL World record for my age/weight division, currently it is 254.6)
4th Attempt: We shall see

I will be continuing your program as written.

Mahalo nui loa for all of your coaching and support over the last three years. I truly appreciate it.

A hui ho.

187

[quote]HawaiiTunya wrote:
Aloha Coach.

Thought I would just check-in with you really quick.

I am 14-days out from the state/national WABDL competition. I feel pretty awesome. I am working your 19-days down portion of the program you made for me. :slight_smile: I had to adjust a couple of the days just because of scheduling but everything else is the same.

Things are going really well. After taking all critiques given by the judges after my last competition, I think I am making some solid gains. Scale weight has gone down 18lbs this past month which has had a slight effect on my lifts but I am still hitting some solid numbers.

Yesterday we really focused on my three lifts. All three lifts were very solid, including the lock-outs. I will be going with:

Opener: 225lbs
2nd Attempt: 245lbs
3rd Attempt: 255lbs (this would break the current WABDL World record for my age/weight division, currently it is 254.6)
4th Attempt: We shall see

I will be continuing your program as written.

Mahalo nui loa for all of your coaching and support over the last three years. I truly appreciate it.

A hui ho.[/quote]

254.6? What, did they ducked tape some loose change on the bar?

188

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha Coach.

Thought I would just check-in with you really quick.

I am 14-days out from the state/national WABDL competition. I feel pretty awesome. I am working your 19-days down portion of the program you made for me. :slight_smile: I had to adjust a couple of the days just because of scheduling but everything else is the same.

Things are going really well. After taking all critiques given by the judges after my last competition, I think I am making some solid gains. Scale weight has gone down 18lbs this past month which has had a slight effect on my lifts but I am still hitting some solid numbers.

Yesterday we really focused on my three lifts. All three lifts were very solid, including the lock-outs. I will be going with:

Opener: 225lbs
2nd Attempt: 245lbs
3rd Attempt: 255lbs (this would break the current WABDL World record for my age/weight division, currently it is 254.6)
4th Attempt: We shall see

I will be continuing your program as written.

Mahalo nui loa for all of your coaching and support over the last three years. I truly appreciate it.

A hui ho.[/quote]

254.6? What, did they ducked tape some loose change on the bar?
[/quote]
LMAO…I guess they had a problem converting from kg to lb’s.

189

Well Coach, this is it. Finished your lead in program and not much else to do but crush it on the platform. Still looking at the same numbers:

BENCH - GEARED:
Opener: 225
2nd Lift: 245
3rd Lift: 255 (if I hit this I have the choice for a 4th lift, will let my side coach decide based upon how fast this goes up)
4th Lift: 265

I will let you know how it goes after I am all pau!

Mahalo for all of your help! Have a great weekend

190

[quote]HawaiiTunya wrote:
Well Coach, this is it. Finished your lead in program and not much else to do but crush it on the platform. Still looking at the same numbers:

BENCH - GEARED:
Opener: 225
2nd Lift: 245
3rd Lift: 255 (if I hit this I have the choice for a 4th lift, will let my side coach decide based upon how fast this goes up)
4th Lift: 265

I will let you know how it goes after I am all pau!

Mahalo for all of your help! Have a great weekend[/quote]

Nothing to say but “kick arse”

191

Aloha Coach,

Thought I would give you a recap of the competition. Our gym took 12 lifters and we came home with 9 First Place (new State records) and 2 Second Place. All of the lifters who were using your Layering System placed 1st. Two lifters (Arnel and Rey) made the most dramatic change in the amount of weight they were pulling because of working your system, including the countdown leading into the competition.

Rey has never trained like this and was getting really exhausted in the end but at the competition he surprised everyone and ended up not only with a State record but an overall 20lb PR from what he lifted in the gym just two weeks ago. He was over the top with gratitude for all our help. He mentioned the other day that he was going to just have fun and learn as much as he could; he was not expecting to make any records. Was super proud of what he accomplished.

For myself, I set a new State record and was literally just a right elbow lock away from that World record, fought it so hard my glutes and hamstrings locked up. LMAO. I kept yelling not to touch the bar, but the head judge finally called it. So freakin’ close I could taste it, that 256 was right there. Damn…LOL. I came up off the bench with a smile and shook the judges hands and thanked them for their time.

I don’t look to see where the bar is and it sure felt like I was laying with the bar on my chest forever listening for the PRESS command. The weight was coming down easy but I seemed to lose a little from the long wait at the bottom. The first lift was easy. My second, 245, seemed to sit at the bottom and as I pressed I lost it.

One of the judges from the February competition, who gave me some coaching then, came to the staging area. He asked about how the weight was feeling and I mentioned it was feeling light but that I felt like I am just laying with the weight at the bottom to long. He told me to change my grip and move my hand position in by one finger to get the Triceps to pop more at the bottom. So on the third lift of 256 it laid on the chest but I was able to pop it up really easy but could not get that right elbow to lock.

Things for me to focus on for the World’s competition in November: a) coming out of the hole after a long pause and b) working that lockout position.

Couple hours later I was able to approach the head judge who called the Press and Rack command. I asked him for his honest critique of my lift. Of course he said he is one of the most hard ass judges out there. LOL. I told him that’s fine and that I wanted his honest input because I want to take this as far as I can, which I can only do if I learn from what he has to say. He said my control was great but that it just seemed to hover over the chest and he could see just a sliver of light under the bar, like a 1/4 inch. LOL. He mentioned that when he is working with his lifters he will call out how close the bar is getting to the chest so the lifter knows where it is. This is something I will start having my spotter work with me on.

The other two judges that critiqued me in February came to me after to let me know how much different this Pressing looked. How much better my form, position and control looked. So lots of improvements and some little things to still tweak.

Mahalo for all that you give the lifting community. I truly appreciate all your feedback.

192

Aloha Coach,

Since tearing the ACL last July I have not done Deadlifts (Sumo or Conventional) since. I have been using the Dead-Squat bar, but not really focusing on that lift, more focused on the Bench as you know.

I had already planned to start training Deadlifts again after this past competition. I was teaching some girls how to Sumo Deadlift and there was no pain in the knee so thought I would give it a try. Last week I started your Layering System with my Deadlifts again. I am stopping on the increase of weights while there is still no struggle and the weight feels light. Last week worked up to 155lbs. It was light, hip drive fast and easy. This week I went up to 160lbs, the same thing. Knee a little tight, but there is no pain.

Right now I am not pushing the increase and will continue to just add 5lbs each week. Will be interesting to see how fast my Deadlift increase over the next 6-months.

I just want to close my little check-in with it feels FREAKIN’ AWESOME to be pulling again. :slight_smile:

193

Congrats HT! You’re an inspiration to all of us!

194

[quote]darkmatter wrote:
Congrats HT! You’re an inspiration to all of us![/quote]

Mahalo Dark.

195

960×400 46.5 KB

Aloha Coach,

Just wanted to give you an update. From following your Layering System and the countdown program leading into competition I have had another competition PR. I hope soon I will actually get the same amount in competition that I do in the gym. Working with someone on the mental preparation and it seems to have done some good. This past weekend I competed in a competition with the USPA. Just felt like I needed more experience.

So my new competition PR is 231. I went 226, 231 and my next attempt was at 237. Was moving up really well and fast and my left arm just completely gave out and let go.

I know I have said it before but feel its important to give appreciation to those that have helped me along. So, mahalo nui loa.

196

Aloha Coach Thibs,

It’s been a little while so I wanted to post an update here for you.

I am 12 days out from competition and following the 19-Day Countdown schedule you outlined for me. Heading to Las Vegas on November 18th and stepping onto the Platform on Friday, November 21st. OH YEAH! Going for that WABDL World Title. Looks like my opener is going to be somewhere between 275-295lbs. Seems like the 295 is a smoother lift than the 275 that’s why I haven’t decided which to go with. Will make the decision during the next Shirt training session on Wednesday.

Mahalo.

Have an awesome day!

[quote]HawaiiTunya wrote:
Aloha Coach,

Just wanted to give you an update. From following your Layering System and the countdown program leading into competition I have had another competition PR. I hope soon I will actually get the same amount in competition that I do in the gym. Working with someone on the mental preparation and it seems to have done some good. This past weekend I competed in a competition with the USPA. Just felt like I needed more experience.

So my new competition PR is 231. I went 226, 231 and my next attempt was at 237. Was moving up really well and fast and my left arm just completely gave out and let go.

I know I have said it before but feel its important to give appreciation to those that have helped me along. So, mahalo nui loa.[/quote]

197

Good luck Hawaii, my old workout partner Martin Montgomery should be lifting there. He’s 70, but one hell of a deadlifter. Give Martin Drake a hard time, he’s the guy that runs the meet. I wish I was going this year, I’ve been to that meet several times.

198

[quote]sput79 wrote:
Good luck Hawaii, my old workout partner Martin Montgomery should be lifting there. He’s 70, but one hell of a deadlifter. Give Martin Drake a hard time, he’s the guy that runs the meet. I wish I was going this year, I’ve been to that meet several times. [/quote]

Mahalo Sput. I will make sure I introduce myself to them.

199

1144×2048 613 KB

2014 WABDL World Championships- Master Women’s 47-53 World, State and National Record with 275.5lbs. Previous record was 254.6lbs from 2007.

Mahalo nui loa Coach.

200

I couldn’t comment on the double progession’s article so I’ll write here. Could I do the double progression at bench press everyday? For example, on monday 5 x 3 and if on wednesday I reach the five, will I be able to rise the weight on thursday