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Originally Posted by AdamJM
I'm contacting you in response to your reply on my post about power lifting (I know thats a little confusing). Since you've been doing this for 7 years I figured you'd be a good person to ask some questions if you don't mind. If been lifting on and off for a couple years (around HS sports) but have never done a powerlifter type routine. First of all, out of curiousity, what kind of numbers do you put up? Secondly, I did take a look at Metal Militia, but it seems like a lot of their program was built around the bench shirt, something I don't really want to get into just yet (I want to try it and see how it goes before I buy anything), would you still recomend Metal Militia. I realize one of my biggest challenges is going to be figuring out how to do everything, because I know no one who is interested in power lifting. As it is my only workout partner isn't there half the time and is only interested in body building anyway. My main emphasis is on bench press. I know many people neglect the legs, but its just with me, my legs seem to get stronger and stronger while my upper body gets stuck (I've squated 300+ and deadlifted 400+ but never been able to bench more than 220). So, if you wouldn't mind giving me some advice, anything that you can tell me about power lifting would be very helpful.
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Im going to go step by step through my training for you. This should answer every question you have:
Wk: 1-3 work up to max effort on main lifts/Ass. Sets X Reps 3-4x8-10
** In these 3 wks im working on stimulation my CNS to its max capability. In periodization terms this is a heavy loading phase of 3 wks or some call it a phase of fatigue. This phase is basicly a Dual Factor, I work both stimulation my CNS which helps with both intra and inter-
muscular development for strength. The assistance work is based for hypertrophy mostly. By training in this rep range I work numerous things such as drop sets, circut sets and even suppersetting to help raise my GPP or my endurance so to speak. Endurance is key to being able to perform to your best ability at the meet.
Wk: 4 No Main lifts, only assistance work 4x6
** Here some call a detraining or unloading phase, i basicly back off my main lifts giving them a break, basicly abdondoing all my heavy singles and mostly focusing on my assitance work. This allows my CNS to rest up somewhat to prepare for my next 3 wk loading phase.
Wk: 5-7 work up to max effort on main lifts/Ass. 3-4 X 3-8
** Here its the same as the first 3wks, im trianing my CNS, except now my assitance is geared toward increasing specific areas. By now your body should beable to manage this type of loading from its high amount of stimulation activity and adapting.
Wk: 8 take 3 days off then max
** Meet or test your progress.
M: ME Sq (Leg Work) w/ briefs
** Leg work consist of both hamstrings, quads, and anything of the lower chain. I will wear my briefs on all my heavy squat singles but not on my other assitance work. Your assistance work is up to you, just make sure you have atleast 1-2 ham exercises, 2 other squatting varations.
T: Set up/Rack Work (Shoulder)
** Here i work set up. This is where i practice my form, my arch, elbows in etc etc where i work full ROM with heavy singles or ME maxes. Then i'll follow it up with rack work then my shoulder work. With the rack work try to pic 1-3 differnt grips, dont work anything over 6'' on the rack, its worthless. As for shoulder work, pick 2-3 shoulder movements. I actually like doing incline because this does give some chest work and shoulder work at the same time.
W: Off
T: ME DL, Speed low Box Sq (Back work)
** I pull heavy up to my 1 rep, then i MAY do lower box squats it depends if i feel like doing DE box work. THen i follow up with 2-3 back exercises and then ab work. HEAVY ab work, you want to train for strength in the abs so you should train in the 4-6 range with heavy resistance, for powre go from 1-3.
F: Boards (shoulder work)
- 2 boards 2 sets of 3
- 3 boards 4 sets of 3
- 4 boards 4 sets of 3
- 2 board 1 rep
- 3 board 1 rep
- 4 board 1 rep
** now the board work is adopted by MM, this is raw, im a raw bencher. I'll work high volume on the boards, then work my shoulder work. Id suggest reading up on how to bench on the boards at my website, you could probably ask in the forum (
www.fortifiedIron.com/invision) There is 4 people on my forum that have benched over 800lbs in a meet, Scott Mendleson is the WR holding bencher at 875.23 who is a meember and post at time. Plus we have most of the MM guys posting who help out. Its the largest powerlifting forum on the net and ranked as the number 1 powerlifting forum on the net. Not just because of the memebers but because of the high level of knowledge and science. DiscussFitness is a great site for general fitness and one of the better one's i've seen!
As a little background about me: I've been pling for almost 7yrs now, I just got off a 9 month layoff due to injury problems, none by lifting. At the age of 17 I bench pressed 370lbs, squatted 510 and deadlifted 535 @229. Im 18 now, writing a book on
exercise science which i've studied for over 2yrs now, own a FortifiedIron, INC and have exercise science professors from colleges basicly knocking down my door. Im also working on getting my ACE, ISSA, and NSCA-CPT exams out of the way. I have a few pics if you want some.
I hope this help and please any questions ask me!
Kc
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