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  1. #1771
    rainy day in pizzaville snrygo's Avatar
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    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
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  2. #1772
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by snrygo View Post
    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  3. #1773
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by ErickStevens View Post
    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
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  4. #1774
    Chef Bob The Solution's Avatar
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    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.
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  5. #1775
    USAPL Nut Hugger ErickStevens's Avatar
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    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!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  6. #1776
    Registered User zmcdole's Avatar
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    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.
    1708 total @220 Raw
    Improve my total every time I step on the platform.

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  7. #1777
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by zmcdole View Post
    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  8. #1778
    USAPL Nut Hugger ErickStevens's Avatar
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    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  9. #1779
    USAPL Nut Hugger ErickStevens's Avatar
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    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!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  10. #1780
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    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!
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  11. #1781
    Chef Bob The Solution's Avatar
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    Your hip drive out of the hole on your squat is damn impressive

    Enjoy your vacation to the bahamas man!
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  12. #1782
    Registered User FrmrHoss's Avatar
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    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.
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  13. #1783
    Rediscovering the Russian L The Pirate's Avatar
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    Very impressive bro. Awesome awesome work. Enjoy the vaca
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  14. #1784
    Grow Time Frankdaddy's Avatar
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    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)
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  15. #1785
    Registered User BombDonald's Avatar
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    Fantastic work dude.

    Originally Posted by ErickStevens View Post
    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.
    585/405/606
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  16. #1786
    we flawless illiniStrive's Avatar
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    Strong short shorts.
    259/137/341 @148

    BTK OG

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  17. #1787
    Sheiko brah adamsz's Avatar
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    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
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  18. #1788
    USAPL Nut Hugger ErickStevens's Avatar
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    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  19. #1789
    Chef Bob The Solution's Avatar
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    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
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  20. #1790
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by wrkoutfrq View Post
    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!

    Originally Posted by FrmrHoss View Post
    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!

    Originally Posted by L The Pirate View Post
    Very impressive bro. Awesome awesome work. Enjoy the vaca
    Thanks!

    Originally Posted by Frankdaddy View Post
    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  21. #1791
    USAPL Nut Hugger ErickStevens's Avatar
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    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  22. #1792
    Grow Time Frankdaddy's Avatar
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    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
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  23. #1793
    rainy day in pizzaville snrygo's Avatar
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    strong volume
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  24. #1794
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by Frankdaddy View Post
    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.

    Originally Posted by snrygo View Post
    strong volume
    Boring.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  25. #1795
    Grow Time Frankdaddy's Avatar
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    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.
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  26. #1796
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by Frankdaddy View Post
    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  27. #1797
    USAPL Nut Hugger ErickStevens's Avatar
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    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!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  28. #1798
    USAPL Nut Hugger ErickStevens's Avatar
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    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  29. #1799
    U Mirin? KelseaMarie's Avatar
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    Mirin errythang.
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    Fatty turned coach, gym owner and powerlifter at heart.
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  30. #1800
    dlt rocks my socks arian11's Avatar
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    Originally Posted by KelseaMarie View Post
    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.
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