Layering System and Powerlifting

Training
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Sonny’s 9th Annual WABDL State Powerlifting Competition - This is the 1st place trophy. :slight_smile:

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Sonny’s 9th Annual WABDL State Powerlifting Competition - This is the 1st place trophy. :slight_smile:

NOTE: When I get a free chunk of time I will be writing a post about this experience. Through a combination of errors (including me not properly setting myself) I got hurt on the first pull and lost use of my left arm/hand. I tried to pull the second time but could not get my left hand to close on bar. I wanted to pull 225, 285 and then 350. I got the 225 locked out, but that was it.

I still qualified for the World Competition. :slight_smile:

Mahalo Coach for all of your help.

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Aloha Coach.

I wrote up a little summary of the last few months over in my Indigo log.

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/hawaiitunya_indigo_3g_project_log?pageNo=109#bottom

Would love your feedback as well.

A hui ho.

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[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work
[/quote]

Anyone have any tips on setting up a long term periodized program based off of this layer template?

165

[quote]Final Argument wrote:

[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work
[/quote]

Anyone have any tips on setting up a long term periodized program based off of this layer template?[/quote]

I do not believe in long term periodization. Long term success is all about finding weaknesses and correcting them. You never know which weaknesses might pop out and what will need to be improved too long in advance. That’s why I feel that even though you should have a general plan in mind, the specific should be designed one cycle at a time (4 to 12 weeks depending on your level) and based on an objective evaluation of what you need to work on the most.

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[quote]Christian Thibaudeau wrote:

[quote]Final Argument wrote:

[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.

Something like:

DAY 1. BENCH (competition set-up, not from pins)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of 3 reps with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of 3 reps with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of 3 reps with 90% of the 3RM
  7. Speed bench 4 sets of 3 with 60%, 30 sec. rest

PLUS: 4-6 sets of triceps work

DAY 2. DEADLIFT (competition set-up)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of leg work

DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS

  1. Ramp to 1RM (starting at about 60%)
  2. 2 sets of clusters with 90% of 1RM
  3. Ramp to 2RM (starting at about 80%)
  4. 2 sets of clusters with 90% of the 2RM
  5. Ramp to 3RM (starting at about 80%)
  6. 1 set of clusters with 90% of the 3RM

PLUS: 4-6 sets of Lats work
[/quote]

Anyone have any tips on setting up a long term periodized program based off of this layer template?[/quote]

I do not believe in long term periodization. Long term success is all about finding weaknesses and correcting them. You never know which weaknesses might pop out and what will need to be improved too long in advance. That’s why I feel that even though you should have a general plan in mind, the specific should be designed one cycle at a time (4 to 12 weeks depending on your level) and based on an objective evaluation of what you need to work on the most.[/quote]

Say someone followed the above program and got good results for 4 weeks then their progress began to stall. How would you change things up to keep up progress? I’ve read in other parts of the forum about the different phases like accumulation etc, could that be applied to this type of layer setup?

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[quote]Final Argument wrote:

Say someone followed the above program and got good results for 4 weeks then their progress began to stall. How would you change things up to keep up progress? I’ve read in other parts of the forum about the different phases like accumulation etc, could that be applied to this type of layer setup?[/quote]

Long term progress isn’t about accumulation/intensification… while it can work, sometimes it works mostly by giving the illusion of progress just because you are doing something completely different every 4 weeks.

The best way to achieve long term progress is to find 1 to 3 precise weaknesses and devote a training cycle to solving those weaknesses then find a new weakness to work on.

And saying “my bench is weak” doesn’t represents a weakness… WHY and WHERE is it weak? For example you might hit a sticking point 2-3" above the chest. So you could either have a weak chest or lack explosiveness from the chest. THESE are weaknesses and you pick methods to solve them.

Strengthening a strength while not addressing a weakness rarely leads to rapid progress.

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@ CT:

Why do the strength layers have so much more volume and take longer compared to the hyper layers with the accumulation weeks? I like the hypers, I get worked on the strength layers.

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[quote]brandon76 wrote:
@ CT:

Why do the strength layers have so much more volume and take longer compared to the hyper layers with the accumulation weeks? I like the hypers, I get worked on the strength layers. [/quote]

They are just different applications. Layers simply refer to using different loading or methods for the same movement there isn’t a specific layer program. In fact many of my programs in the past could have been called layers.

So the strength layers is just one application, when I create a new application I do not start from an old one and modify it, I start from scratch.

If you have a hard time tolerating the volume (which, honestly isn’t really high) I suggest dropping the accessory work.

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@ CT:

Thanks. The volume is tolerable for the strength layers. Actually the Hyper Layers are really short to me…

Do you think I could add volume in to the hypers and if so where to add the sets in? Maybe add in an extra cluster and an extra HDL set?

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@ CT:

Yeah I get it…don’t screw with it.

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[quote]brandon76 wrote:
@ CT:

Yeah I get it…don’t screw with it. [/quote]

There you go! HDL and clusters are really sneaky… you don’t need to do much more than the optimal dose to set yourself back

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[quote]Christian Thibaudeau wrote:

[quote]brandon76 wrote:
@ CT:

Yeah I get it…don’t screw with it. [/quote]

There you go! HDL and clusters are really sneaky… you don’t need to do much more than the optimal dose to set yourself back[/quote]

The 3 sets of 4,4,3,3,2,2,1,1 …

Man oh man, I must have cursed every deity in existence during the 2nd/3rd set…

:slight_smile:

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How do you recommend adding weight for layering system and powerlifting? A certain amount each time you train or maybe 5 every two workouts of a particular exercise?

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Aloha Coach,

It’s been a while.

When I competed in my first competition one year ago it was only myself and one other lifter from the gym. This year’s competition, February 23, 2014, the gym took 12 lifters. Though I did not get my lifts my Bench has gone from 135/155lbs to 275/285.

As all of us get ready for the State/National competition in July there are 7 of us following the Layering System you outlined for me for last year.! :slight_smile: Super excited to see where this takes everyone.

Mahalo Coach for all that you do. Not to make your wife jealous but I would give you a hug just because you deserve one for all the help you have been to me over the last couple of years and the countless other lives your coaching impacts.

Again, mahalo nui loa for your help.

176

[quote]HawaiiTunya wrote:
Aloha Coach,

It’s been a while.

When I competed in my first competition one year ago it was only myself and one other lifter from the gym. This year’s competition, February 23, 2014, the gym took 12 lifters. Though I did not get my lifts my Bench has gone from 135/155lbs to 275/285.

As all of us get ready for the State/National competition in July there are 7 of us following the Layering System you outlined for me for last year.! :slight_smile: Super excited to see where this takes everyone.

Mahalo Coach for all that you do. Not to make your wife jealous but I would give you a hug just because you deserve one for all the help you have been to me over the last couple of years and the countless other lives your coaching impacts.

Again, mahalo nui loa for your help.[/quote]

Wow!!! 275-285 is AMAZING, I’m seriously impressed!!! You can accomplish anything you set your mind to, good luck with your future competitions.

177

Mahalo Coach. I’ll keep you updated after July competition. :slight_smile:

[quote]Christian Thibaudeau wrote:

[quote]HawaiiTunya wrote:
Aloha Coach,

It’s been a while.

When I competed in my first competition one year ago it was only myself and one other lifter from the gym. This year’s competition, February 23, 2014, the gym took 12 lifters. Though I did not get my lifts my Bench has gone from 135/155lbs to 275/285.

As all of us get ready for the State/National competition in July there are 7 of us following the Layering System you outlined for me for last year.! :slight_smile: Super excited to see where this takes everyone.

Mahalo Coach for all that you do. Not to make your wife jealous but I would give you a hug just because you deserve one for all the help you have been to me over the last couple of years and the countless other lives your coaching impacts.

Again, mahalo nui loa for your help.[/quote]

Wow!!! 275-285 is AMAZING, I’m seriously impressed!!! You can accomplish anything you set your mind to, good luck with your future competitions.[/quote]

178

Aloha Coach,

Just wanted to give you an update on our powerlifting team, the ten of us that are using your layering system.

This four weeks we have been using the Dead-Squat Bar in the rack and doing presses. All of us have increased over the four weeks with gains ranging from 25-45lbs. Starting next week we are transitioning out to our competition Bench and Bar as we begin our 4-Month decent into the State/National Competition.

Some of us are seeing even bigger gains on the Deadlifts. This four-week period we have been using the Dead-Squat bar and will now transition out to regular bars. I have gained 40lbs over the said time period. Others are ranging from 20lbs to 50lbs. Will be interesting to see how this transitions out the a regular Deadlift bar.

My right knee seems to be holding up to the increase in leg training and I will see how it goes before deciding to Deadlift at the July competition or wait until next March.

Again, mahalo nui loa for all the info you share.

179

[quote]HawaiiTunya wrote:
Aloha Coach,

Just wanted to give you an update on our powerlifting team, the ten of us that are using your layering system.

This four weeks we have been using the Dead-Squat Bar in the rack and doing presses. All of us have increased over the four weeks with gains ranging from 25-45lbs. Starting next week we are transitioning out to our competition Bench and Bar as we begin our 4-Month decent into the State/National Competition.

Some of us are seeing even bigger gains on the Deadlifts. This four-week period we have been using the Dead-Squat bar and will now transition out to regular bars. I have gained 40lbs over the said time period. Others are ranging from 20lbs to 50lbs. Will be interesting to see how this transitions out the a regular Deadlift bar.

My right knee seems to be holding up to the increase in leg training and I will see how it goes before deciding to Deadlift at the July competition or wait until next March.

Again, mahalo nui loa for all the info you share.

[/quote]

Dude! Will we see a world champion on our forum soon? :wink:

180

Aloha Coach,

I am going into my final prep and referring back to the original schedule you gave me last year. The difference this year is I am shirting up. What days during this schedule would you recommend I shirt up?

Mahalo.

[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]