Layering System and Powerlifting

Training
121

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:
DAY 1

  1. Competition-style bench press ramp to 1RM
  2. Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Speed bench 6 x 3 with 50% of no.1
    [/quote]

@CT:

So today for Bench pattern I did the above WO.

On my ramp up to full ROM 1RM, I end up doing a small wave because for me in flat bench, I get much better activated doing this.
Through trial and error, I have discovered that if I work up to a 90ish % 1RM then back off, 3 reps with 90-92% of that weight, add 15lbs 2 reps, then 3 singles adding to 1RM. I usually get 10% more on top of my first 1RM.

So, it went like this:

I found my sticking point at about 4" from chest, so press from pins started there and I worked up to 5lbs more than my top 1RM full ROM.
Then on the lockout I got 121% of my full ROM 1RM.

The speed reps with 50% 1RM were harder than it would seem.

All in all quite a WO!

Are these %'s about right?

For pin press at sticking point - 102% of 1RM

For lockout - 121% of 1RM

Thanks!
M[/quote]

The pin press is done just above the weak point, not directly at it. 102% is a tad low but not out of the ordinary. I normally shoot for 105%. The lockout seems a bit too low too, it should be abut 130%. But again, it depends on your own strength and weaknesses and finding a ROM where you are not super is actually a good news since it will improve you a lot more than just working on your strengths.

122

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:
DAY 1

  1. Competition-style bench press ramp to 1RM
  2. Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Speed bench 6 x 3 with 50% of no.1
    [/quote]

@CT:

So today for Bench pattern I did the above WO.

On my ramp up to full ROM 1RM, I end up doing a small wave because for me in flat bench, I get much better activated doing this.
Through trial and error, I have discovered that if I work up to a 90ish % 1RM then back off, 3 reps with 90-92% of that weight, add 15lbs 2 reps, then 3 singles adding to 1RM. I usually get 10% more on top of my first 1RM.

So, it went like this:

I found my sticking point at about 4" from chest, so press from pins started there and I worked up to 5lbs more than my top 1RM full ROM.
Then on the lockout I got 121% of my full ROM 1RM.

The speed reps with 50% 1RM were harder than it would seem.

All in all quite a WO!

Are these %'s about right?

For pin press at sticking point - 102% of 1RM

For lockout - 121% of 1RM

Thanks!
M[/quote]

The pin press is done just above the weak point, not directly at it. 102% is a tad low but not out of the ordinary. I normally shoot for 105%. The lockout seems a bit too low too, it should be abut 130%. But again, it depends on your own strength and weaknesses and finding a ROM where you are not super is actually a good news since it will improve you a lot more than just working on your strengths.[/quote]

Thank you for the direction. I will work on this next bench pattern WO. I would think 105% would be attainable with the adjustment you mentioned. The 130% for me would have been 442lbs. I’ve never done that on lockouts even at my strongest.

Would that suggest that my triceps are somewhat lagging?

You’re right, I like finding weaknesses. Now, when I find them, I am happy :slight_smile:

Thanks again,
M

123

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:
DAY 1

  1. Competition-style bench press ramp to 1RM
  2. Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Speed bench 6 x 3 with 50% of no.1
    [/quote]

@CT:

So today for Bench pattern I did the above WO.

On my ramp up to full ROM 1RM, I end up doing a small wave because for me in flat bench, I get much better activated doing this.
Through trial and error, I have discovered that if I work up to a 90ish % 1RM then back off, 3 reps with 90-92% of that weight, add 15lbs 2 reps, then 3 singles adding to 1RM. I usually get 10% more on top of my first 1RM.

So, it went like this:

I found my sticking point at about 4" from chest, so press from pins started there and I worked up to 5lbs more than my top 1RM full ROM.
Then on the lockout I got 121% of my full ROM 1RM.

The speed reps with 50% 1RM were harder than it would seem.

All in all quite a WO!

Are these %'s about right?

For pin press at sticking point - 102% of 1RM

For lockout - 121% of 1RM

Thanks!
M[/quote]

The pin press is done just above the weak point, not directly at it. 102% is a tad low but not out of the ordinary. I normally shoot for 105%. The lockout seems a bit too low too, it should be abut 130%. But again, it depends on your own strength and weaknesses and finding a ROM where you are not super is actually a good news since it will improve you a lot more than just working on your strengths.[/quote]

Thank you for the direction. I will work on this next bench pattern WO. I would think 105% would be attainable with the adjustment you mentioned. The 130% for me would have been 442lbs. I’ve never done that on lockouts even at my strongest.

Would that suggest that my triceps are somewhat lagging?

You’re right, I like finding weaknesses. Now, when I find them, I am happy :slight_smile:

Thanks again,
M[/quote]

From memory your triceps are decent. I wouldn’t say that they are the problem. IMHO it is either a technique issue on the lockout or weaker shoulders (they stabolize the arm when lockout out).

124

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:
DAY 1

  1. Competition-style bench press ramp to 1RM
  2. Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Speed bench 6 x 3 with 50% of no.1
    [/quote]

@CT:

So today for Bench pattern I did the above WO.

On my ramp up to full ROM 1RM, I end up doing a small wave because for me in flat bench, I get much better activated doing this.
Through trial and error, I have discovered that if I work up to a 90ish % 1RM then back off, 3 reps with 90-92% of that weight, add 15lbs 2 reps, then 3 singles adding to 1RM. I usually get 10% more on top of my first 1RM.

So, it went like this:

I found my sticking point at about 4" from chest, so press from pins started there and I worked up to 5lbs more than my top 1RM full ROM.
Then on the lockout I got 121% of my full ROM 1RM.

The speed reps with 50% 1RM were harder than it would seem.

All in all quite a WO!

Are these %'s about right?

For pin press at sticking point - 102% of 1RM

For lockout - 121% of 1RM

Thanks!
M[/quote]

The pin press is done just above the weak point, not directly at it. 102% is a tad low but not out of the ordinary. I normally shoot for 105%. The lockout seems a bit too low too, it should be abut 130%. But again, it depends on your own strength and weaknesses and finding a ROM where you are not super is actually a good news since it will improve you a lot more than just working on your strengths.[/quote]

Thank you for the direction. I will work on this next bench pattern WO. I would think 105% would be attainable with the adjustment you mentioned. The 130% for me would have been 442lbs. I’ve never done that on lockouts even at my strongest.

Would that suggest that my triceps are somewhat lagging?

You’re right, I like finding weaknesses. Now, when I find them, I am happy :slight_smile:

Thanks again,
M[/quote]

From memory your triceps are decent. I wouldn’t say that they are the problem. IMHO it is either a technique issue on the lockout or weaker shoulders (they stabolize the arm when lockout out).[/quote]

I would lean towards the weak shoulders, specifically connective tissues.

Triceps have actually always been my best bodypart/strength.

So, perhaps the lockouts, practiced over time will help correct that weakness.

Thanks!

125

5041×2677 1.1 MB

Aloha CT,

Here are my numbers from the first 3-days.

My strength is a little down this week, but feeling great.

A hui ho

126

[quote]Christian Thibaudeau wrote:
DAY 1

  1. Competition-style bench press ramp to 1RM
  2. Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Competition-style deadlift ramp to 1RM
  2. Deadlift from pins just below knees, start at 70% of no.1 and ramp to 1RM
  3. Deadlift from pins above knees, start at 70% of no.2 and ramp to 1RM
  4. Speed squat, 50% of max squat 6 sets of 2 reps
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Competition-style bench press ramp to 3RM
  2. Competition-style bench press 8 x 3 @ 90% of no.1
  3. Close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Competition-style deadlift ramp to 3RN
  2. Competition-style deadlift 6 sets of 3 with 90% of no.1
  3. Back squats 4-5 sets of 6-8 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. RDL 4-5 sets of 8-10 reps

DAY 7

  1. Slight decline bench (not from pins) ramp to 6RM
  2. Slight decline bench (not from pins) 4 sets of 6 with 90% of no.1
  3. Slight decline close-grip bench (not from pins) 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Deadlift standing on a 2" block ramp to 6RM
  2. Deadlift standing on a 2" block 4 sets of 6 with 90% of 6RM
  3. Back squat 3 sets of 10-12
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Snatch-grip high pulls ramp to 6RM
    2, Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
Meet simulation

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
[/quote]

Hey CT,

How would I modify this template for a full powerlifting meet? I plan on competing in my first full meet in a couple months and am wondering how to incoorporate squats along with deadlift, bench, and high pulls.

Thanks!

127

Aloha CT,

I put this on the spill, but wanted to let you know here as well.

I took an unscheduled day off from training yesterday. I have been really exhausted, my strengths have been really down and have been struggling with those nasty hives. I kept my MAG-10 pulsing up and had two solid meals instead of one. I overslept this morning by almost 90 minutes. Yep…didn’t open the gym on time. LOL. Added 40lbs to my 3RM on Deadlifts this morning. BAMM!!! Two weeks ago my 3RM on Deadlifts was 235…today…275!!! Oh YEAH!!!

Tomorrow I will finish up the first 6-days of your new program. Take Sunday off and start the next 4 days on Monday. Back on track.

128

Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

129

[quote]HawaiiTunya wrote:
Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

[/quote]

Well since you are ramping up often to a 1 or 3rm on the competition lifts, it is easy to know where to start.

Normally your opener is your 3RM, your 2nd attempt is your 1RM, your 3rd attempt is a PR.

130

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

[/quote]

Well since you are ramping up often to a 1 or 3rm on the competition lifts, it is easy to know where to start.

Normally your opener is your 3RM, your 2nd attempt is your 1RM, your 3rd attempt is a PR.[/quote]

Ohhh kewl…didn’t realize that. That makes a lot of sense. Mahalo. Now I know what to hit. :slight_smile:

131

[quote]HawaiiTunya wrote:

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

[/quote]

Well since you are ramping up often to a 1 or 3rm on the competition lifts, it is easy to know where to start.

Normally your opener is your 3RM, your 2nd attempt is your 1RM, your 3rd attempt is a PR.[/quote]

Ohhh kewl…didn’t realize that. That makes a lot of sense. Mahalo. Now I know what to hit. :slight_smile:
[/quote]
I am wanting to do a raw meet a little over a year from now… I loved powerlifting in high school and I want to get back at it… Good luck at your meet…

132

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

Posting what I did today here. Not sure if I figured the amounts out correctly. Can you please look over this workout and let me know if I figured the percents incorrectly. MAHALO!

DEADLIFTS: (NOTE: Was using 15 seconds between reps on Clusters as I wasn’t sure. Now I know that CT is using 5 seconds…INSANE!)

  1. Ramp to 1RM (start at 60%) NOTE: I based this on my 225 from competition
    135, 155, 175, 195, 215, 235, 255, 265, 275, 285, 295lbs

  2. 2 sets of Clusters with 90% of 1RM: 265lbs
    1 x 5
    1 x 4

  3. Ramp to 2RM (starting at 80%-wasn’t sure but used 80% of the 265)
    215, 225, 235, 245

  4. 2 sets of clusters with 90% of the 2RM (=220 but decided just to leave the 225)
    1 x 4
    1 x 3

  5. Ramp to 3RM (starting at about 80% - I used the 225 from the 2RM) = 180lbs
    180, 190, 200, 210

  6. 1 set of Clusters with 90% of 3RM = 190lbs
    1 x 5

POST DEADLIFTS:

LEG EXTENSIONS: 4 x 10 full reps with 10 quarter pumps at bottom. [/quote]

Did you go strap-less?[/quote]
I can’t go “strap-less” to much back fat… I gotta have me some sleeves!! LOL

133

[quote]krummdiddy wrote:

[quote]HawaiiTunya wrote:

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

[/quote]

Well since you are ramping up often to a 1 or 3rm on the competition lifts, it is easy to know where to start.

Normally your opener is your 3RM, your 2nd attempt is your 1RM, your 3rd attempt is a PR.[/quote]

Ohhh kewl…didn’t realize that. That makes a lot of sense. Mahalo. Now I know what to hit. :slight_smile:
[/quote]
I am wanting to do a raw meet a little over a year from now… I loved powerlifting in high school and I want to get back at it… Good luck at your meet…[/quote]

Aloha,

I highly recommend CT’s Layering System that he has posted here for Powerlifting. Amazing. Have picked up some great strength in the last couple of months. Mahalo for your well wishes on my meet.

134

[quote]HawaiiTunya wrote:

[quote]krummdiddy wrote:

[quote]HawaiiTunya wrote:

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

[/quote]

Well since you are ramping up often to a 1 or 3rm on the competition lifts, it is easy to know where to start.

Normally your opener is your 3RM, your 2nd attempt is your 1RM, your 3rd attempt is a PR.[/quote]

Ohhh kewl…didn’t realize that. That makes a lot of sense. Mahalo. Now I know what to hit. :slight_smile:
[/quote]
I am wanting to do a raw meet a little over a year from now… I loved powerlifting in high school and I want to get back at it… Good luck at your meet…[/quote]

Aloha,

I highly recommend CT’s Layering System that he has posted here for Powerlifting. Amazing. Have picked up some great strength in the last couple of months. Mahalo for your well wishes on my meet.

[/quote]
Oh yea I plan on taking giving it a run… I think I will make great gains when I am doing that…

135

[quote]krummdiddy wrote:

[quote]HawaiiTunya wrote:

[quote]krummdiddy wrote:

[quote]HawaiiTunya wrote:

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha CT,

What’s the best approach to figuring out what my starting weights should be at the competition? Doing Bench and Deads. :slight_smile:

[/quote]

Well since you are ramping up often to a 1 or 3rm on the competition lifts, it is easy to know where to start.

Normally your opener is your 3RM, your 2nd attempt is your 1RM, your 3rd attempt is a PR.[/quote]

Ohhh kewl…didn’t realize that. That makes a lot of sense. Mahalo. Now I know what to hit. :slight_smile:
[/quote]
I am wanting to do a raw meet a little over a year from now… I loved powerlifting in high school and I want to get back at it… Good luck at your meet…[/quote]

Aloha,

I highly recommend CT’s Layering System that he has posted here for Powerlifting. Amazing. Have picked up some great strength in the last couple of months. Mahalo for your well wishes on my meet.

[/quote]
Oh yea I plan on taking giving it a run… I think I will make great gains when I am doing that…[/quote]

Best of luck to you over this next year. Keep us updated.

136

From what I’ve noticed using the 10 day cycle is I hardly get CNS fatigue anymore. With the original layer I remember after at least a week I’d feel fried and light headed but with this version the recovery is much easier.

137

@ All:

Found the 10 Day Thread… would someone assist me with these questions below:

  1. Speed Squats and Speed Bench: As fast as we can lower and raise? And whats the rest between sets?

  2. Competition Style Bench: Not familiar with this term.

  3. Low Pulls: How high does the bar come up on this movement?

  4. Bis and Back: Train these after any day once per week? Under 15 min? I usually do 10 minutes of sets, about right.

  5. Off after Day 6 and 10: and on day 10 if we are not in a meet how should we train?

Thanks guys.

138

[quote]brandon76 wrote:
@ All:

Found the 10 Day Thread… would someone assist me with these questions below:

  1. Speed Squats and Speed Bench: As fast as we can lower and raise? And whats the rest between sets? [/quote]

Lower under control, explode on the way up… 30-45 sec rest

[quote]brandon76 wrote:
2. Competition Style Bench: Not familiar with this term.[/quote]

A regular bench press (not from pins) with a pause on the chest before pressing

[quote]brandon76 wrote:
3. Low Pulls: How high does the bar come up on this movement? [/quote]

Above the navel

[quote]brandon76 wrote:
4. Bis and Back: Train these after any day once per week? Under 15 min? I usually do 10 minutes of sets, about right. [/quote]

Maybe once a week each, if that. There is a lot of volume already.

[quote]brandon76 wrote:
5. Off after Day 6 and 10: and on day 10 if we are not in a meet how should we train?

Thanks guys.[/quote]

Pick 3 lifts and max out

139

CT wrote:
Pick 3 lifts and max out

With a 1RM or 3RM?

140

[quote]brandon76 wrote:
CT wrote:
Pick 3 lifts and max out

With a 1RM or 3RM? [/quote]

Honestly you choose, the goal is just to push to your limit.