First workout back since my no-deload deload.
Close Grip Bench -
bar x 40
135x10
225x5
275x4
315x3
365x2
315x12
Incline Db Press - 140's x 7 with 3-stooges ending
T-Bar Rows - 3 plates x 5 x 20
Notes - Felt good. I needed that week off. 315x12 for a first night back isn't terrible, but at the same time it's a far cry from my best of 17. I was gonna set the 140's back down on my knees but couldn't get into position to do it. Made for a fun show however.
Yeah, I can see how it wouldn't be good to have those bars go into your legs!
ReplyDeletePaul,
ReplyDeleteFirst of all - thanks. I just bought the book 2 days ago and love it. But I am having some issues with regards to shit being hard to follow. Specifically, the generic LRB template is confusing because I think you are incorporating so much other training stuff that sounds similar but it really is a different program (strong 15 for example). I am trying to figure out if you designed the template with backoff sets, and it seems to me you did not (that was something you came up with later?). Also, the 1RM % are throwing me off because you don't mention anything about them in the LRB template section (but I can find plenty about it earlier in the book).
From what I gather, If I squat 500 lbs, in my first phase, you recommend my last single be at 88% of my squat meet opener? Assuming I open with 450 lbs, are you recommending my first heavy workout have a single working up to 88% of 450? I am so used to running a westside oriented type of training that this just seems...too light. I don't miss squats of 500 lbs, so it's hard for me to back off. Ego, I know.
Anyways, I'm a 6'3 powerlifter looking to move down from 242 to the 220 class until I can repartition the weight better to hold my own at 242. I felt this template would be the best of the bunch to hold onto some strength while I diet and bust my ass
The LRB template is pretty simple and easy. Not sure what's unclear about it. I think you're actually reading into something that is not there.
DeleteThe write up on it is pretty clear. No back off sets on the big lifts. Then tons of reps on the stuff that follows.
If you want to run the strong-15 with it, I outlined out to do that too.
I'm really confused at what you are so confused at, I guess. You base the first phase on 85% of your goal. In the second phase, you base it on 93% of your goal. The last phase is based on your goal, and the key is to smoke 93% of the goal as your final lift.
If you're having trouble with that, ask all of the guys who have run this program and then went 9 for 9 with lots of PR's. If you can't put your ego aside for training, then expect to spin your wheels a lot.
I outline how to run the strong-15 with the LRB template right here...http://www.lift-run-bang.com/2011/10/lrb-template-with-strong-15.html
I think you're reading into things that aren't there. Not sure why.
Eric if you squat 500 pounds as a max you program phase 1 in at 85% of that. Which is 425.
ReplyDeleteso in week 3 of phase 1 you will hit 93% of 425, which is 395.
In phase 2 you will program in 93% of 500 which is 465. In week 3 of that you will hit 93% of 465, which is 435.
The last week of phase 3, you will hit 465.
Gym lifts don't mean shit. No one cares what you hit in the gym. That's why I quoted Ed Coan in that regard. Save the big ones for the meet. Do you know how many guys I've heard say "I hit X amount in the gym, but then missed it at the meet."??? Who gives a shit about a gym lift? It means nothing.
Everything you do in the gym, should set you up for success at the meet. If you can smoke 93% of your "max" then you will obliterate that max when you go for it.
The first three weeks are nothing more than prep weeks. Ask the guys who have run this program, pulling and squatting the last three weeks, even programmed properly, gets you pretty crispy.
When training for a meet, you should be moving weights with tons of speed, and confidence. NOT grinding shit out week after week. That's the best way to fall off the cliff.
All shit I already wrote in the book....
I guess that's what I'm confused with. Working up to a single of 88% of 85% of my goal just sounds weird. If i want to hold my 520 squat (goal), I'll take 85 percent which is 442. Then I'll take 88% of that to get to a heavy single on my last 1 rep of 390? That just seems too light and I feel im following the programming wrong.
ReplyDeletethen don't do it.
DeleteAnd dude, I agree, the hardest part is dropping my fucking ego. I love squatting big weights, but I feel this is so much lighter than I am used to know that i must be fucking up some math here
ReplyDeleteThanks for the insight Paul. I agree. I am pissed about missing a heavy dead in a meet and its cause I fucked up peaked too early. I know you hear that all the time. So its time to try something that wont destroy me.
ReplyDeleteYou need to remember something here. The first three weeks of the cycle, you should be trying to generate as much force as you can. Not grind. The longer you grind, the faster you will stall out. You should be exploding as hard as possible against those weights.
DeleteGo look at Sam Byrd's write up about how he trains his squat. He takes 60% of 700, which is basically 405 give or take some change, and does 5x5 with it for as long as it takes him to move that weight with supreme force. In other words, he knows when he is primed to put some weight on the bar due to how he's moving a lighter load.
When that happens, he does a short peak up to the meet. He squats over 800 raw.....and he uses 405 to prep with. Think about it. Now lose the ego, program it right, and reap the rewards.
Great session Paul, I had a good laugh when you just said "okay fuck this" with the dumbbells and dropped 'em, haha...
ReplyDeleteQuick programming question that hopefully you don't mind answering. I really like your "overwarmup" approach and I'm trying to figure out the best way to sort of mix it in with 5/3/1 which is how I train now. Was thinking it would be cool to overwarmup to a medium-heavy single, then do the 5/3/1 sets backwards, from heaviest to lightest so that I get the full benefit of the "wow this feels light" factor on the heaviest set. I already usually ramp up and then back down anyways, so I'd just be cutting out the first 2 sets in favor of working up to something a little heavier but still not hard.
Cool idea, terrible idea?
If you're going to run 5/3/1 I recommend using it the way Jim says to. The other way you can use it, to kind of mimic what I do, is to program something light in, and work up to getting to top set in, then doing the back off set with the second set in the percentages.
DeleteCool, thanks Paul!
Deletewhats the song on your cg bench vid? sounds tight
ReplyDeleteI won't see you tonight part1 - A7X
DeleteYou didn't look like your were driving enough with your legs on the cg bench set until the end. I find it happens when you are using lighter weights or haven't benched in awhile.
ReplyDeleteLook at my body moving on each rep.
DeleteI'm loving the "thud" that the dumbbells make. When people slam down *huge* 40lb DBs at my gym it makes a massive echoing crash and the floor shakes. Is your basement floor made of mud or something? haha
ReplyDeletei started to use ur grip for the bench about 16 inch apart like u mentioned and it feels way better on my shoulder and cuffs, i wanted to ask you, why the thumbless grip bench?
ReplyDeleteI feel stronger that way. That's about it really. I hate thumbs around. Feels weird to me.
Deleteima give it a go, thank you paul
ReplyDeleteLOL just do it in the rack or with a spotter at first!
Delete