Adarq.org

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

An interesting approach... I'm not sure I ever saw this anywhere else

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.

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.

Speed Bench Day!

Bench @60%ish:

215 - 8 x 3

Bench using a one board:

230 - 5 x 2

Incline dumbbell bench:

85's - 3 x 20

Tricep press downs:

4 x 15

Dips:

3 x 12

T-bar rows:

3 plates - 4 x 15

Incline band flyes:

50 reps total (using a rest pause method)

Core work:

150 reps


Felt good today and I put in some solid work. So glad to have a place to do dips now as well as being at a body weight now to do reps lol! I just grabbed a couple of scrap 4 by 4's and 2 by 4's that was laying on the property and built myself a solid dip stand. I had a pair of left over 14" all thread dumbbell handles from Walmart to use as the handles. Also the stretch I got from the band flyes was brutal but in a good way.

Tomorrow is an off day, then Friday is heavy deadlift day!

http://youtu.be/Yj1i0FeZLIk


Vid is 425 x 2 on DL, thought the weights moved fairly ok with a slightly sore posterior chain.

Couldn't get a crossfit session in tonight, the ER at work was crazy and the gym closes at 9 so it just wasn't happening, no big loss though I know I will hit my goal BW for September!

Rep bench day!


Bench @70%:

260 x 8
260 x 10
280 x 8 (bench felt great today so I upped weight a bit on last set)


One board paused bench:

280 - 2 x 5


High rep bench (Used a single ply titan ram):

230 x 15 (I'll take it considering the volume on todays main movement, plus my ram was sized to fit my 300+ pound body so there isn't hardly any overload in it now lol!!!)


Incline bench:

210 x 10
190 x 12


Tricep pressdowns:

4 x 15


Dips:

3 x 12


Incline band flyes:

50 reps (rest pause method)


Core work:

150 reps



Bench felt great today, I can already tell if everything goes smoothly there will be a lifetime rep PR in the tank this cycle!!!! also my normal during the day bodyweight is down to 269lbs now which puts me on a smooth road to the 242's. I plan on running stairs tonight at work to get the heart rate up.

Speed Deadlift tomorrow!!!!!



vid of 400 x 2 squat from yesterday

https://www.youtube.com/watch?v=U1HnK_VBgtA


vid of 280 x 8 from today on bench

https://www.youtube.com/watch?v=hrHpDR7ld9Y

Wouldn't it be more beneficial to do cleans and snatches instead of "speed deadlifts"?

In a speed deadlift, you can do it faster. In a clean or a snatch, you must do it faster.

Accessory Day!


Standing military press:

140 - 2 x 8
160 - 2 x 8


Paused pin press (bench variation pausing bar on spotter pins 1" above chest for 2-3 seconds)

250 - 6 x 3


Paused squat:

250 - 3 x 5 (pausing 3 seconds in the hole)


Barbell curls/band pull apart superset:

4 x 15


Band good mornings:

3 x 15


Core work:

150 reps


Trying to get my numbers back up on the standing military press, at one point is was able to do 185 for sets of 15 probably couldn't come close to that now. Also did a couple of sets of light 6" block pulls. My bench seems to be going smooth again pausing some of my reps has made a tremendous difference! I want that ever elusive 405 gym bench!!!