My friend and training partner Devin (guy with the homeless beard) did extremely well at his meet yesterday
He had a 525 Squat, 380 Bench, and a 700 Deadlift in the 242’s. He was 8/9 and I could not be a prouder coach, this same meet last year he had a 450 Squat, 350 bench and a 550 Deadlift, HUGE progress
Week 5, Transmutation Phase
Day 2
Body-weight: 209lbs
Training Maxes
Bench Press - 423.75lbs
Squat - 543.75
Floor Press - 405
78% 3x4 330lbs
83% 2x3 355lbs
83% 1x2 355lbs
70% 3x3 385lbs
78% 2x3 315lbs
Felt like shit, most likely due from partying Friday night. Didn’t sleep and the deadlift session was manageable on no sleep first thing in the morning, but definitely ruined my bench performance. I still got the total volume in, but I’m MEH about it. Move on to the next one
[quote]detazathoth wrote:
My friend and training partner Devin (guy with the homeless beard) did extremely well at his meet yesterday
He had a 525 Squat, 380 Bench, and a 700 Deadlift in the 242’s. He was 8/9 and I could not be a prouder coach, this same meet last year he had a 450 Squat, 350 bench and a 550 Deadlift, HUGE progress[/quote]
550 → 700 in a year? Holy crap.
[quote]grettiron wrote:
[quote]detazathoth wrote:
My friend and training partner Devin (guy with the homeless beard) did extremely well at his meet yesterday
He had a 525 Squat, 380 Bench, and a 700 Deadlift in the 242’s. He was 8/9 and I could not be a prouder coach, this same meet last year he had a 450 Squat, 350 bench and a 550 Deadlift, HUGE progress[/quote]
550 → 700 in a year? Holy crap.[/quote]
Yeah, amazing things happen when you work on technique and use proper training.
All of my team-mates use the block concept in some shape or form, whether I design them or Stronghold here does. All of us are also elite class powerlifters, I don’t think it’s a coincidence, not to sound arrogant, but I think the system we use works.
LOL @ homeless beard. That’s a solid meet day.
[quote]spar4tee wrote:
LOL @ homeless beard. That’s a solid meet day.[/quote]
Well, he trimmed it today so I was bummed out that we don’t have a homeless viking anymore, but I’m very proud of him for doing well.
[quote]detazathoth wrote:
[quote]grettiron wrote:
[quote]detazathoth wrote:
My friend and training partner Devin (guy with the homeless beard) did extremely well at his meet yesterday
He had a 525 Squat, 380 Bench, and a 700 Deadlift in the 242’s. He was 8/9 and I could not be a prouder coach, this same meet last year he had a 450 Squat, 350 bench and a 550 Deadlift, HUGE progress[/quote]
550 → 700 in a year? Holy crap.[/quote]
Yeah, amazing things happen when you work on technique and use proper training.
All of my team-mates use the block concept in some shape or form, whether I design them or Stronghold here does. All of us are also elite class powerlifters, I don’t think it’s a coincidence, not to sound arrogant, but I think the system we use works. [/quote]
This only makes me want to learn and understand the block concept more.
[quote]AquaCruzer wrote:
[quote]detazathoth wrote:
[quote]grettiron wrote:
[quote]detazathoth wrote:
My friend and training partner Devin (guy with the homeless beard) did extremely well at his meet yesterday
He had a 525 Squat, 380 Bench, and a 700 Deadlift in the 242’s. He was 8/9 and I could not be a prouder coach, this same meet last year he had a 450 Squat, 350 bench and a 550 Deadlift, HUGE progress[/quote]
550 → 700 in a year? Holy crap.[/quote]
Yeah, amazing things happen when you work on technique and use proper training.
All of my team-mates use the block concept in some shape or form, whether I design them or Stronghold here does. All of us are also elite class powerlifters, I don’t think it’s a coincidence, not to sound arrogant, but I think the system we use works. [/quote]
This only makes me want to learn and understand the block concept more.[/quote]
Lol, Devin made great success because he put the work in. Block isn’t anything magical
How do you work out your training maxes? You are so strong, it makes me fuaarrrkkk all over the place. Also I find it interesting that you use (seemingly) “low” percentages like 70% odd a lot of the time. I know I need to train lighter a lot of the time but have a hard time backing off!
Another one of your lurkers here! I mostly lurk these days as too busy to post…there’s nothing wrong with a good lurk 
Anyway, it’s interesting to read/see the training of someone who’s made such good progress. So I have a question…what would you say in your opinion was the best (most productive) training plan to follow for someone who was just starting getting into powerlifting AND would it differ depending on whether the person already had some training experience or was a complete newb?
Thanks, I’ll get back to my lurking now.
[quote]Jab1 wrote:
How do you work out your training maxes? You are so strong, it makes me fuaarrrkkk all over the place. Also I find it interesting that you use (seemingly) “low” percentages like 70% odd a lot of the time. I know I need to train lighter a lot of the time but have a hard time backing off![/quote]
I discussed where I got my training maxes on the previous page.
Volume and frequency > maxing out
There’s a difference between building strength and showcasing strength. I feel that doing max effort work all the time does the latter rather than the former.
[quote]Lift and Eat wrote:
Another one of your lurkers here! I mostly lurk these days as too busy to post…there’s nothing wrong with a good lurk
Anyway, it’s interesting to read/see the training of someone who’s made such good progress. So I have a question…what would you say in your opinion was the best (most productive) training plan to follow for someone who was just starting getting into powerlifting AND would it differ depending on whether the person already had some training experience or was a complete newb?
Thanks, I’ll get back to my lurking now.[/quote]
Sheiko. I don’t think it would differ because most guys, even guys that have training experience, still suck at lifting weights. WIth Shieko, it’s almost fool proof to work on technique and get stronger.
Speaking of Sheiko, I had a PM earlier asking me about what happens if one of the lifts aren’t progressing with the other two, you can substitute lifts like Deadlift with Knees, Incline Press, and Good Mornings with approve assistance lifts of the following:
SQUAT
SUPPLEMENTAL
Pause Sq
Box Sq
Fr Box Sq
DE Sq
Slow Sq
Front Sq
Wide Front Sq
DEVELOPMENTAL
Zercher Lunge
Front Lunge
Hack Lunge
Duck Foot Sq
Negative Sq
Belt Sq
Sq Lockouts
Crouch Sq ?
Sq with Chains
Smith Machine Sq
Leg Press
Leg Extension
Ham Curls
Sq Jumps
Depth Jumps
Box Jumps
Calf Raises
Snatch Grip High Pulls
Snatch Grip High Pulls from Boxes
Seated High Pulls ?
Hyperextensions/Weighted in various ways
Seated GM
BENCH
SUPPLEMENTAL
Wide Grip High-touch Bench
Medium Grip Bench
Close Grip Bench
Bench over Foam (arch)
Flat Back Bench
Slow Bench
3-5 sec Pause Bench
Rvs Grip Bench
DE Bench
Negatives
Lockouts
Bench with Chains
DEVELOPMENTAL
Incline Bench (high touch)
Decline Bench (low touch)
Incline OHP
OHP
Behind-the-neck Press
Push Press
Seated OHP
Seated Behind-the-neck Press
Alternate DB OHP Standing
Alternate DB OHP Seated
DB Bench
Nosebreakers
Pec Deck
Flyes
Incline Flyes
Weighted Dips
Weighted Pushups
Wide Grip Weighted Pushups
Bench Dips
Pushdowns
Curls
DEADLIFT
SUPPLEMENTAL
Defecit DL
Pulls to Knees
Pause Pulls to Knees
Pulls to Knees + finish
Pulls to Knees + Mid Thigh (2 Stops)
Pulls from Boxes + Slow Eccentric
Pulls from Boxes (BTK)
DL Lockouts
Pulls from High Boxes (ATK)
Snatch Grip Pulls from Boxes
DEVELOPMENTAL
Snatch Grip Pulls
Pulls with Chains
High Pulls
Shrugs
Belt Sqs
Seated Pulls ?
GMâ??s
Stiff Leg GMâ??s
Seated GMâ??s
Hyperextensions/Weighted Hypers
Roman Chair Situp
Decline Situp
Leg Raises
[quote]detazathoth wrote:
Lol, Devin made great success because he put the work in. Block isn’t anything magical[/quote]
Putting in the work is definitely paramount.
Week 5 Transmutation
Day 3
78% 3x4 425lbs
83% 2x4 455lbs
70% 3x3 455lbs
78% 2x3 360lbs
Plz explain your luv of super sexy bar squats. Thx in advance.
[quote]AquaCruzer wrote:
Plz explain your luv of super sexy bar squats. Thx in advance.[/quote]
I like them because they reinforce good technique habits by changing the leverages and basically pulling you forward. Thus, your body has to recruit more upper back/back than a regular bar would. If you don’t arch your back, you’re screwed. They’re a great substitute for Front Squats if you have terrible shoulder mobility like I do. It also makes you stay upright when squatting which prevents doing a half-squat/good morning movement on the regular back squat when you return to using heavier weights. Finally, because the camber and the bar position magnify the forward-dumping effect of squatting with some lean.
Also, because I like higher frequency of lifts, the SSB is the safest method of squatting because the shear force on knees and low back are reduced significantly. This enables me to be able to squat three times a week effectively without having to worry about joint problems, plus I can get stronger at the same time.
What do you do for a living?
[quote]spar4tee wrote:
What do you do for a living?[/quote]
Student.
[quote]detazathoth wrote:
[quote]spar4tee wrote:
What do you do for a living?[/quote]
Student.[/quote]
Grad?
[quote]spar4tee wrote:
[quote]detazathoth wrote:
[quote]spar4tee wrote:
What do you do for a living?[/quote]
Student.[/quote]
Grad?[/quote]
Music School if you can believe that