Just wanted to give you a quick write up about your strong 15 short cycle. I competed in September and used wendler (5/3/1) leading up to it and put up 415/270/429.
It set the tone and some baseline for me from there out but was short by about 30# of my class 2 total. I did some off season training until I read about your strong cycle. I only had time to do the short version but the way you set the progression and back off work was very appealing so I gave it a shot.
I set my goals for the meet at 440/290/450-460. The whole training went awesome and didn't miss a session or a weight and also added your 350 method on some of the assistance and this felt great. I highly suggest people use this if they are short on time and wants some pain tolerance training. I ended up getting sick due to some holiday traveling and my kids so I repeated the 4th week to get back on track.
I only went up to the 5th week then deloaded due to time but I felt ready. Meet day came and I felt great besides as light back/ piriformis muscle tightness. Squats up and I had my buddy wrap my knees for me with his thick wraps and damn what a difference.
I called for 451# and it went up smoothly.
Bench was next and it went roughy. It's always been my weakest of the three but 262 flew up for 2nd attempt so I called for 292. Lifted off but ended up losing my tightness after the pause and got all red lights.
Deads came about 3 hours later and despite my back strain that wanted to reoccur during my third attempt on bench, I felt good and fast during warm ups. Opened with 375(light) 2nd at 424 and lastly at 451. It flew up and wish I would have gone up maybe 10 kilos but because bench south I wanted to hit something I know I could for my total.
All in all finished with an 1160 total and qualified for nationals and taking the silver medal for my class.
The things I did that I think really helped during training:
1) the 350 method for assistance and really focused my energy and intensity on the main lifts(obvious)
2) the agile 8 hip low back warm up. Highly recommended.
3) paused conventional deads just below the knees at the given back off sets for the day. I always lost my deads at this point so these helped IMO.
I Increased my total by about 45 pounds and found a few more areas I need to tweak but overall your program kicked ass and will run it again to prep for my next meet. Thanks Paul!
Brian McKenna
1) the 350 method for assistance and really focused my energy and intensity on the main lifts(obvious)
2) the agile 8 hip low back warm up. Highly recommended.
3) paused conventional deads just below the knees at the given back off sets for the day. I always lost my deads at this point so these helped IMO.
I Increased my total by about 45 pounds and found a few more areas I need to tweak but overall your program kicked ass and will run it again to prep for my next meet. Thanks Paul!
Brian McKenna
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