To give a brief background: I am a division 1 strength and conditioning coach that works with football and track and field. Won’t go into my work much further than that since this is about my training not my athletes.
I have been training for powerlifting for about 2 1/2 years now and competed 6 times in the USAPL, USPA, and RPS. My best total to date is 1934 raw as a SHW, best squat is 727, bench 473, and deadlift 733. I am 6’3” and weigh 325-330 depending on the time of day. I am planning on doing a meet December 2nd if my schedule will allow it and will begin meet prep tomorrow.
My current training schedule goes as follows: Day 1-Bench, Day 2-Squat, Day 3-Upper Acc, Day 4-Deadlift, Day 5-Arms, Day 6-Lower Acc
I have been self programming for the past year and through enough trial and error finally have found the general program that allows me to progress at a steady rate.
Nice work, man. Much respect. My impression has often been that S&C coaches have a lot of grunt work to do, and that makes it very hard to really keep up on your own training. Were you a collegiate athlete yourself?
Yea it can be difficult to find time to get training in but like anything else if you wanna get it done you find a way. I’ve had to train often at 4am which isn’t ideal but its better than not training all together. And yea man I was an offensive lineman as well.
This day is more bodybuilding style trying to get as much blood into the arms as possible. One thing I have neglected in the past is direct arm training. I have always focused on pressing and lots of upper back (which is never a bad thing) but the more direct arm work I do, the better my bench feels. This past training cycle I made a big emphasis of getting 300 tricep extensions a week and I benched 500 a few weeks ago. Obviously something is working. Squats on Friday.
Oh gee wow, good stuff brother. Would’ve never though of Benching on Day-1. Novel stuff, hope to see you post some more Conjugate System. Lewis is my favorite. I own like 7 Westside hats lol.
In a nutshell, 6000-7000 calories a day, and a minimum of 1 gallon of water, this is something I think a lot of lifters miss the boat on. Proper hydration especially for big guys is so critical.
Warmup:
TRX Row & Pushup 3x20
TRX YTW 3x15
Pec Stretch
Keiser Pulldown 3x10 (Tempo)
Band Pullapart 3x20
Workout:
Bench 470x2, 480 2x1-Good Speed felt pretty good but for some reason I kept pressing back over my head but whatever
After this point the lift turned to shit
Pullups 2x7
Close Grip Bench 335 3x5
Board Row 255 3x12
Kb Extension 62 3x10
Lat Raise 40 3x10
Other than benching 480, this was not a good training session which is good and bad. Good since I am squatting tomorrow and I will be pissed off , bad since this is the first down day I have had this prep. Squats tomorrow.