Project Improvement 2012: A 3DMJ Production.

[snrygo]

crazy strength on the RDLs.


just a Q since i always enjoy seeing different experienced lifter's opinions on this one... if you were to train a beginner from day 1 of their training, how would you

[ErickStevens]

crazy strength on the RDLs.


just a Q since i always enjoy seeing different experienced lifter's opinions on this one... if you were to train a beginner from day 1 of their training, how would you

I have most of my beginner clients run a variation of Starting Strength. Squat/Bench/Deadlift, Squat/Press/Row, Squat/Bench/Pull Up. Accessories would depend on their unique goals and work capacity. Abs are trained every session, usually planks. I run all my main movements through different rep weeks: 10s, 8s, 5s, 3s, and (rarely) 1s. Once we reach the end of each cycle we start back at the beginning with (hopefully) a heavier 1RM.

[snrygo]

I have most of my beginner clients run a variation of Starting Strength. Squat/Bench/Deadlift, Squat/Press/Row, Squat/Bench/Pull Up. Accessories would depend on their unique goals and work capacity. Abs are trained every session, usually planks. I run all my main movements through different rep weeks: 10s, 8s, 5s, 3s, and (rarely) 1s. Once we reach the end of each cycle we start back at the beginning with (hopefully) a heavier 1RM.

So jenyou day different rep weeks, you mean ss movements, but changing the reps each week up to a peak, then restart cycle?

Interesting approach

[The Solution]

Good videos on planks? im going to start adding them in on my days off, seems like just holding my arms out on my elbows seems easy for a good minute or so, unless i am setting up wrong.

[ErickStevens]

Day 28 of USAPL Florida State Open Championships Prep

Squat vs Average Bands
320 x 3 @ 6
370 x 3 @ 7.5
410 x 3 @ 8.5

2 Board Bench (Light Touch)
245 x 3 @ 6
265 x 3 @ 7.5
285 x 3 @ 8.5

Deadlift vs Mini Bands
405 x 3 @ 5
455 x 3 @ 7
500 x 3 @ 8.5

Conditioning

21-15-9 of 50lb KB Swings, Burpees, and Squats in 3 minutes 55 seconds. I beat all the girls!

Notes

I'm only training two days this week at a low intensity as well as backing off the accessory work. You know what that means - Saturday is a full skills test! Now it's time for me to eat. Hope everybody has a good holiday!

[zmcdole]

I woke up at 223 this morning. I'm lightest in the morning!!! Guess I'm going to the 242's!!!! JK, not moving up.

[ErickStevens]

I woke up at 223 this morning. I'm lightest in the morning!!! Guess I'm going to the 242's!!!! JK, not moving up.

Yeah, I'm not ready to move up just yet. If it wasn't for those damned same day USAPL weigh ins I'd probably stay at 220 for a while longer.

[ErickStevens]

Day 29 of USAPL Florida State Open Championships Prep

Bench vs Doubled Mini Bands (Paused)
185 x 3 @ 5
205 x 3 @ 6
225 x 3 @ 8.5

Lunge
140 x 6 @ 7
145 x 6 @ 8
150 x 6 @ 9

JM Pres
135 x 6 @ 5
155 x 6 @ 7
185 x 6 @ 9

Abs, light delts, light curls.

Notes

2 days off then it's time for a skills test on Saturday! I'm really excited, especially after I compared my numbers from a month ago to now. When Mike had me test my maxes last time I did the exact same workout on Monday but this time around I used 50lbs more on the squats vs average bands, 20 more lbs on 2 Board Bench, and 55 more lbs on DL vs mini bands. I have no idea what to expect with my squat but my bench feels solid and my deadlift has felt better than ever. Ideally I'd like to hit 550/325/625 to give me the vaunted 1500 gym total I've been questing after so long.

[ErickStevens]

Bodyweight

220 even.

Day 30 of USAPL Florida State Open Prep

Squat
230 x 3
320 x 2
410 x 1
+ Belt
460 x 1
500 x 1 @ 7
530 x 1 @ 8.5
550 x 1 @ 10 PR



Comp Bench
185 x 3
225 x 2
275 x 1
295 x 1 @ 7.5
315 x 1 @ 9
325 x 0

Deadlift
315 x 1
405 x 1
455 x 1
+ Belt
500 x 1
545 x 1 @ 6
585 x 1 @ 7.5
630 x 1 @ 10 PR



Notes

Not a great day for benching but I added 20lbs to my gym total giving me the vaunted 1500! I leave for the Bahamas tonight, where I'll be deloading and chilling out. When I get back the road to 1600 begins!

[wrkoutfrq]

saw those vids on youtube, feaking BEAST.... i cracked up at that big mouthpiece smile came from the DL lol. i'm hella jealous you're getting to go to the bahamas, i'm gonna be dealing with snow :/ enjoy the vaca man!

[The Solution]

Your hip drive out of the hole on your squat is damn impressive

Enjoy your vacation to the bahamas man!

[FrmrHoss]

Very impressed with all of these lifts man - the way you've just methodically pursued, and accomplished, your goals has been nothing less than impressive.

[L The Pirate]

Very impressive bro. Awesome awesome work. Enjoy the vaca

[Frankdaddy]

Great total, epsecially done on the same day. Good form on everything as well. I think you will be able to beat some of those lifts by March for sure!!! On the road to 600lb squat brotha!!! (and much more)

[BombDonald]

Fantastic work dude.

500 x 1 @ 7
530 x 1 @ 8.5
550 x 1 @ 10 PR

Comp Bench
295 x 1 @ 7.5
315 x 1 @ 9
325 x 0

Deadlift
545 x 1 @ 6
585 x 1 @ 7.5
630 x 1 @ 10 PR

Lol @ some of those RPEs.

[illiniStrive]

Strong short shorts.

[adamsz]

You killed it on skills test day man. Awesome work.

So is the trap not giving you any grief anymore, or did you just work through it?

And don't beat yourself up about the bench, it was basically yesterday you just hit 3 plates for the first time

[ErickStevens]

Day 31 of USAPL Florida State Open Prep @ Atlantis, Bahamas

Squat (No Belt)
315 x 3 @ 5
365 x 3 @ 6.5
405 x 3 @ 7.5
425 x 3 @ 8

2 Count Pause Bench
225 x 3 @ 6
235 x 3 @ 7
245 x 3 @ 8

Wide Grip Bench
225 x 3 @ 7
235 x 3 @ 8

Day 32 of USAPL Florida State Open Prep @ Atlantis, Bahamas

Military Press
95 x 8 @ 5
135 x 8 @ 8
135 x 8 @ 9

DB One Arm Row
100 x 8 @ 7
100 x 8 @ 8
100 x 8 @ 9

Rolling DB Extension
30 x 10 @ 6
40 x 10 @ 8
50 x 10 @ 9 * Elbow was feeling a bit hot so I stopped here.

Notes

Deloading a little bit this week. The Atlantis gym was full of fuktards so I tried to get in and out as fast as I could. Very happy to get back to training at a real gym.

[The Solution]

Full of retards in the Bahamas eh? I can't imagine the gym had too much equipment compared to your own gym let alone enough weight for you to handle

Hope you had a great vacation

What were some
Highlights?

[ErickStevens]

saw those vids on youtube, feaking BEAST.... i cracked up at that big mouthpiece smile came from the DL lol. i'm hella jealous you're getting to go to the bahamas, i'm gonna be dealing with snow :/ enjoy the vaca man!

PRs make me happy. The Bahamas weren't all that warm. Pretty windy too!

Very impressed with all of these lifts man - the way you've just methodically pursued, and accomplished, your goals has been nothing less than impressive.

Thanks man. I plan on doing the same thing in 2013. To 1600 and beyond!

Very impressive bro. Awesome awesome work. Enjoy the vaca

Thanks!

Great total, epsecially done on the same day. Good form on everything as well. I think you will be able to beat some of those lifts by March for sure!!! On the road to 600lb squat brotha!!! (and much more)

I hope so. I'd like to aim for ~560/~320/~640 for March then let my weight climb for Nationals where I don't think ~580/~340/~650 would be too much to expect.

[ErickStevens]

Day 33 of USAPL Florida State Open Prep

Good Mornings
140 x 6 @ 5
190 x 6 @ 7
230 x 6 @ 9

3 Count Pause Bench
225 x 4 @ 6.5
225 x 4 @ 7.5
225 x 4 @ 8.5

Notes

Deloads. Yay.

[Frankdaddy]

What is the date, location, and organization for Nationals bro? I am looking for a good meet to hit up with some good competition.

I don't think those numbers are unrealistic. I am pumped to see some 650 deadlift action. That only means 50 more measly pounds to 700

[snrygo]

strong volume

[ErickStevens]

What is the date, location, and organization for Nationals bro? I am looking for a good meet to hit up with some good competition.

I don't think those numbers are unrealistic. I am pumped to see some 650 deadlift action. That only means 50 more measly pounds to 700

Nationals is July 19th at the Orlando International Airport Hyatt Regency. It's held by the USAPL so you'd have to post a total at a prior meet to qualify.

strong volume

Boring.

[Frankdaddy]

Does it have to be another USAPL meet to qualify or any. I done a meet last April, I wonder if I could qualify with it. hmmm I need to check in on that.

[ErickStevens]

Does it have to be another USAPL meet to qualify or any. I done a meet last April, I wonder if I could qualify with it. hmmm I need to check in on that.

Has to be USAPL.

[ErickStevens]

Day 34 of USAPL Florida State Open Prep

Squat (w/ Belt)
320 x 4 @ 5
370 x 4 @ 7
410 x 4 @ 8.5

Block Deadlift (Mid-Shin)
495 x 4 @ 6
525 x 4 @ 7.5
545 x 4 @ 8.5

Close Grip Bench (Paused)
225 x 4 @ 6
235 x 4 @ 7.5
245 x 4 @ 8.5

Rows, curls, Prowler work.

Notes

Deload is over. Next week the road to 1600 begins!

[ErickStevens]

Day 35 of USAPL Florida State Open Prep

Pause Bench
225 x 4 @ 6
245 x 4 @ 7
265 x 4 @ 9
245 x 4 @ 9

Bench vs Doubled Minis (Paused)
185 x 4 @ 7
205 x 4 @ 9
185 x 4 @ 8
185 x 4 @ 8.5
185 x 4 @ 9

Tate Press
30 x 8 @ 7
40 x 8 @ 8
50 x 8 @ 9
45 x 8 @ 9

Abs and delt/tricep bodybuilder stuff.

Conditioning

A bunch of ball slams and burpees.

Notes

I'm still getting over a nasty head cold but benching felt pretty solid today.

[KelseaMarie]

Mirin errythang.

[arian11]

Mirin errythang.

Freakin' white knights.

Did you see the USAPL Florida website recently? Looks like the meet says March 24th in Ft Lauderdale now. March 9th is now Armed Forces/Military Nationals.