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J_Mckinney08's Powerlifting Journal
J_Mckinney08:
I'd like to start out by explaining my method of training, I currently use the percentages and waves recommended by a popular powerlifting method called the "Cube Method" it was created by a fellow Kentucky pro power lifter named Brandon Lilly. However each training cycle is custom made by myself to focus on weak points that I analyze by watching videos of myself lifting throughout each training cycle. there are 4 training days a week which include a repetition day, a speed day, a heavy day, and an accessory day.
My current schedule consists of:
day 1 : Rep Squat
day 2: Accessory Day (Weak point attack day, I choose 1 variation of each big 3 lift I'm weakest at and train it. rest is hammering bodyparts I feel needs worked.)
day 3: Speed Bench
day 4: Heavy Deadlift
Each week days 1,3, and 4 rotate forward! (for example week 2 would be heavy squat, rep bench, and speed deadlift)
I have had much success with this schedule, on average after each 9 week cycle I have added 40-50lbs to my total.
First day of the new training cycle!
Doing a full 9 week cycle, followed by a 4 week mini cycle (week 4 will be deload week) then the week after is the competition!
Rep Squat day:
Squat @70%
350 x 8
370 x 8 (moderate casted knee rap)
Reverse band squat using light bands:
390 x 6
Paused squats @ approx 55% and 60% :
265 x 10 (2-3 second pause in the hole)
280 x 6 (2-3 second pause in the hole)
High rep squats (used knee wraps):
250 x 20 (no grind at all, smooth reps)
Lunges:
2 sets of 15yds
Core work:
200 reps
Cardio for the day!
10 minute circuit consisting of:
Farmers carries x 40yds
Standing military press x 10 reps
Barbell walks x 40yds
Dips x 8-10 reps
Pretty much fried at this point. Paused squats build explosive strength out of the hole but holy crap my posterior chain has taken a beating! Feeling great about this training cycle and looking forward to September.
vid is 370 x 8
https://www.youtube.com/watch?v=ZGACE88qw14
Raptor:
An interesting approach... I'm not sure I ever saw this anywhere else
J_Mckinney08:
--- Quote from: Raptor on May 27, 2014, 02:45:20 am ---An interesting approach... I'm not sure I ever saw this anywhere else
--- End quote ---
It's definitely different from a typical "power lifter" doing double and triples anything over 5 reps is cardio approach lol! The point of rep day is volume the prescribed percent of the main movement for wave one is 70% for 8 reps (I usually opt for 2 to 3 sets, as opposed to the original template of just 1 set). Also the original template suggests doing 135 for 50 reps as a finisher for the workout (which I have done before) but there's such an lactic acid build up in your legs all you can do after racking the bar is just lay in the floor for a couple minutes haha! So for that I decided to tweak it to a much heavier weight and do a set a 20 as a finisher.
From my own experience in my squat training volume, and paused squats for a 2-3 count has been my bread and butter for finally breaking into a 500+ squat. Last training cycle was my first time implementing the paused squats, however the volume was 5 reps and under. This cycle for rep day I figured a set of 10 and a set of 6 would work well using percentages that wouldn't completely kill myself lol! The point of reverse band squats is to partially overload and help build explositivity out of the hole, the trick is not to use big bands here a lot of people choke heavy bands and get anywhere from 75lbs-100lbs+ of pop out of the hole to me this is ego lifting and actually compromises the true point of reverse band squat training! The setup I use usually gives no more than 25-35lbs of pop out of the hole which I what I would recommend. Another reason I use reverse band squats so much in my training is because it gives me confidence with handling heavier weights on my back, so anytime I'm using 85-90% of my training max it doesn't seem to feel as heavy on my back.
J_Mckinney08:
Accessory day 5-27-14
Box squat (to a box 1-2" below parallel):
230 - 2 x 5
300 - 2 x 5
Spoto Press (paused bench pausing 2" above chest):
250 - 5 x 3
280 x 3
Seated military press:
140 x 12
210 x 10
230 x 6 (military press strength was a bit crappy today)
Rack pulls (from lowest pin)
230 x 5
320 x 5
370 x 5
410 x 5
Lat pull downs:
4 x 15
Chest supported row:
4 x 15
EZ barbell curls:
5 x 12
Core work:
150 reps
Solid day today, nutrition was slightly off due to today's schedule so basically I was running on a protein shake with half a cup of oats mixed in to get me through today. This typically never occurs however I made it work for myself.
Vid is the 280 x 3 on Spoto press
http://youtu.be/Mq95DdmnIWY
LBSS:
you shoot your hips pretty consistently on that 370 x 8. you're a strong dude and i'm a random guy on the internet, so grain of salt obviously applies, but if i were teaching someone to squat and saw them doing that i'd make a point to correct it.
EDIT: watching your competition vid the hip shooting is not as pronounced. maybe you were just tired for that one set?
nice job on the total, btw. 1402 is serious bidness.
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