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Spritcha
New member
Cheers- the plan will be to crack the 1000 barrier next year as long as I stay injury free.
My best lifts are SQ375, B280, DL300- but I think I have plenty more in the tank. The 940 total came after a short break from training following the world bench- so I only put together 5 weeks of training. I think I have stacks more in the squat, probably another 20 or so in the deadlift and plenty more in the bench. Here is a video of me at world bench- I got painfully close with 292.5kg.
[ame=http://www.youtube.com/watch?v=yjGDRuatEb0]YouTube - SPworlds.wmv[/ame]
Totalstrength
New member
SP is a Grand Champion i might have to move to Melbourne to tran with him.
jonnie_sfw
New member
jonnie_sfw
New member
Again, really just a case of straightforward mathematics. ALTHOUGH, may not be as easy-to-achieve in practice. As previously mentioned, ANY formula/projection can be altered etc., either prior-to commencement, or during the actual training cycle, to produce desired result(s).
very true...my first PA comp in Nov 2008 produced 245/BMB/265/BMB (RAW)...now for the sake of the exercise lets say I benched 140 (which I did in warmups) and add 20kgs for wraps...that gives a 265/140/265/670...which means going by my theory I should be on target for a 940 at ProRawOne.....now given that is 120kgs more than my best equipped total, clearly I'm not training hard enough!
jonnie_sfw
New member
more numbers....
using a conservative 2% gain per 14 weeks would mean that you'd have to start at 790kg to reach 2000lbs in two years...after reviewing my old logs, I am more comfortable with these figures....
this will be my goal...reach 2000lbs in wraps in two years.....using ProRawOne as the starting point
using a conservative 2% gain per 14 weeks would mean that you'd have to start at 790kg to reach 2000lbs in two years...after reviewing my old logs, I am more comfortable with these figures....
this will be my goal...reach 2000lbs in wraps in two years.....using ProRawOne as the starting point
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Totalstrength
New member
Theres no secret to my deadlift training I just turn up open on my heaviest then go home.you could teach him how to deadlift
arcoe960
New member
Cheers again Dave....
Thanks again Dave...
My old A4 Exercise Book of Training Routines is lost somewhere in the shed. Probably take me 6 months to find it....sorry.
However, a sample routine (based upon Ed Coan's Training Cycles, & adjusted for somewhat lighter weights...) in the Squat (can be applied to the Deadlift as well...) would read something like this :
Let's presume a competition is scheduled for Australia Day, 2011. That's approx. 3 months from now. Let's also presume a MAX. Squat of, say, 300kg for this competition. All-in-all, about 14 or 15 weeks of training. ASSUMING you have been training WITHIN your limits in the previous few months, you're (relatively...) uninjured & you are DEFINITELY up-to-speed for the task ahead (i.e. mentally & physically healthy...), then, the following routine could apply ;
Ed Coan's routine (same as which I utilised to good effect for a number of years...) calls-for 3 x weeks of 12 repetitions, 7 weeks of 5 repetitions, 3 weeks of triples (3 repetitions...) &, just before date of competition (allowing for 7 days rest BEFORE the 'big' day...), 2 weeks of doubles (2 repetitions..).
The weekly 'jumps' (or increments..) are 10kg's/week. Again, using a competition-day squat of 300kg's, you need to subtract 150kg's (approx. 15 weeks x 10 kg's/week...) from this 1RM. In actual fact, you will NOT be performing a 1RM of 300kg's in the gym, this MUST be left 'til day-of-competition.
So.....I would use 290kg's for my LAST training session (two weeks out from date-of-competition..). This would, therefore, become 290kg's for 2 reps on my FINAL squat session.
290kg's - 150kg's = 140kg's.
So.....your 'current' squat session would be 3 sets of 12 repetitions on 140kg's. The following week would be 3 sets of 12 repetitions on 150kg's. Final week of 12's would be 160kg's, 3 x sets of 12 reps.
If you've gotten as far as this, you're probably going to have enough 'condition' for the next 7 weeks of 5 repetitions. The earlier phase is a CONDITIONING cycle, for me, to prepare the mind & body for what is about to take place.!
Your first week of 3 x sets of 5 repetitions on 170kg's should, quite simply, be a 'piece-of-cake'. Do NOT get too carried-away.! The following 6 weeks will be an absolute test of your own intestinal fortitude ; believe me, the prospect of facing AT LEAST one set of 5 repetitions squatting 240kg's on your final week of 5's AIN'T something to look forward to.!
Assuming that, on this final week of 5's at a weight of 250kg's (no knee wraps, no supportive equipment such as squat suits etc., belt ONLY), you are able to perform a MINIMUM for 1 x set of 5 reps. on 240kg's, you can be reasonably assured that the 300kg comp. day lift is going to happen. Generally speaking, with this routine, if you are able to 'get-through' the 7 weeks of 5 reps., success will usually follow. Your mind & body has COMPLETED the in initial phase of 'conditioning' work, the central nervous system is prepared & the muscular structure will/SHOULD be able to handle the final phase.
The next three weeks will be as follows :
2 (or 3..) sets of 3 reps. on 250kg's
".................................................." 260kg's
".................................................." 270kg's
Finally, 2 (or 3...) sets of doubles on 280kg's, &, for your GRAND FINALE, at least ONE set of 2 repetitions on 290kg's.
Thereafter, ONE FULL WEEK of either :
COMPLETE REST, or, if you're not comfortable with this, one x week of LIGHT conditioning work. This is ENTIRELY at your discretion ; you'll be guided by how you're feeling, muscle soreness & other variables. Obviously, if you're working a hard, heavy manual-labour job, the one week of rest AWAY from the gym should be utilised.!
By the end of this cycle (including a similar routine for benchpress & deadlift : only difference being the bench calls-for jumps of 5kg/week..), your mind & body should have been FULLY overloaded to the extent that you are READY for the day-of-competition. The whole idea is to FORCE your 'being' into accepting the task ahead. Not easy, however, remember, you are attempting to reach a PEAK on, or about, the actual day of competition.
Now....although I cannot strongly-enough stress the ABSOLUTE importance of following this routine AS-PER-THE-FIGURES-MENTIONED, as with all-things human, there can be some 'stumbles' along the way. You may need to modify the weekly jumps (i.e. 5 or 7.5kg's/week, or similar..) ; you may need to start-out lighter (or heavier..) than my figures suggest, you may need to adjust/modify along-the-way. These are some aspects only YOU will be able to control, as you progress. Remember ; start-out light, & follow MEASURED-PROGRESS all-along-the-way.
A note re : supportive equipment. As we came from an era of Single-Ply Squat & Benchpress Suits (as did Ed Coan in the 80's & 90's..), the VAST MAJORITY of this training cycle is/was completed WITHOUT the use of abovementioned items. Knee Wraps can be used for squats TOWARD THE END OF THE 7 WEEKS OF 5'S, & Ed Coan suggested wearing a standard Single-Ply Squat Suit WITH THE STRAPS DOWN for the triples & doubles. BENCH PRESS SHIRTS ON THE DAY-OF-COMPETITION ONLY. Now....these comments may come-across as somewhat brutal, however, as per previous discussion, you are attempting to 'force' the body to new heights ; adding equipment to make this job easier can be viewed as COUNTER-PRODUCTIVE.
This is how myself (& many others...) trained for many years ; some competitions 'panned-out' as almost exactly as planned, others not-so. Tip : ENSURE YOUR MAX. LIFT ON THE DAY OF COMPETITION IS REALISTIC.!! You will find yourself pleasantly surprised if you are aiming for a 300kg Squat, as per the previous figures, the routine goes well ALL-THE-WAY, &, on day-of-comp., your opening attempt of 270kg is EASY-AS. Best to FINISH STRONGLY with your Personal Best/Record of 300kg's THAN TO SET YOURSELF TOO-HIGH A MARK & FAIL.!! Base your upcoming competition max. lift ON YOUR PREVIOUS BEST IN COMPETITION.
In 1992, when lifting at my near-best in the 100kg Open Mens Class, I readied-myself for an attempt (at the C.A.P.O Australian Titles..) on my own Record Total of 900kg's. EVERYTHING WENT ABSOLUTELY ACCORDING-TO-PLAN, until, one day when benchpressing 200+kg (no supportive equipment, belt-only, a suggested 5 reps.), the IDIOT who I had spotting me decided to 'move-his-attention' to some spunky-looking girl wandering by. Result.? I struggled to rack the weight AFTER completing the required work, missed the right-hand upright, & the weight pinned my right arm on the power-rack as it crashed earthward. Consequently, a trip to hospital, competition MISSED & a potential chance at a completely-gettable record GONE.
What has this to do with Training Routines.? Well, nothing really, except to enforce the following point : IF YOU ARE LIFTING HEAVY WEIGHTS, READYING YOURSELF FOR COMPETITION, ENSURE ALL POSSIBLE VARIABLES, SUCH AS WAYWARD TRAINING PARTNERS, ARE ADDRESSED LONG BEFORE such weights are handled. The BEST routines (& competition build-ups..) are sometimes wasted on unforeseen external influences.!
Think I've 'done-my-bit' for now.! CHEERS.!
Thanks again Dave...
My old A4 Exercise Book of Training Routines is lost somewhere in the shed. Probably take me 6 months to find it....sorry.
However, a sample routine (based upon Ed Coan's Training Cycles, & adjusted for somewhat lighter weights...) in the Squat (can be applied to the Deadlift as well...) would read something like this :
Let's presume a competition is scheduled for Australia Day, 2011. That's approx. 3 months from now. Let's also presume a MAX. Squat of, say, 300kg for this competition. All-in-all, about 14 or 15 weeks of training. ASSUMING you have been training WITHIN your limits in the previous few months, you're (relatively...) uninjured & you are DEFINITELY up-to-speed for the task ahead (i.e. mentally & physically healthy...), then, the following routine could apply ;
Ed Coan's routine (same as which I utilised to good effect for a number of years...) calls-for 3 x weeks of 12 repetitions, 7 weeks of 5 repetitions, 3 weeks of triples (3 repetitions...) &, just before date of competition (allowing for 7 days rest BEFORE the 'big' day...), 2 weeks of doubles (2 repetitions..).
The weekly 'jumps' (or increments..) are 10kg's/week. Again, using a competition-day squat of 300kg's, you need to subtract 150kg's (approx. 15 weeks x 10 kg's/week...) from this 1RM. In actual fact, you will NOT be performing a 1RM of 300kg's in the gym, this MUST be left 'til day-of-competition.
So.....I would use 290kg's for my LAST training session (two weeks out from date-of-competition..). This would, therefore, become 290kg's for 2 reps on my FINAL squat session.
290kg's - 150kg's = 140kg's.
So.....your 'current' squat session would be 3 sets of 12 repetitions on 140kg's. The following week would be 3 sets of 12 repetitions on 150kg's. Final week of 12's would be 160kg's, 3 x sets of 12 reps.
If you've gotten as far as this, you're probably going to have enough 'condition' for the next 7 weeks of 5 repetitions. The earlier phase is a CONDITIONING cycle, for me, to prepare the mind & body for what is about to take place.!
Your first week of 3 x sets of 5 repetitions on 170kg's should, quite simply, be a 'piece-of-cake'. Do NOT get too carried-away.! The following 6 weeks will be an absolute test of your own intestinal fortitude ; believe me, the prospect of facing AT LEAST one set of 5 repetitions squatting 240kg's on your final week of 5's AIN'T something to look forward to.!
Assuming that, on this final week of 5's at a weight of 250kg's (no knee wraps, no supportive equipment such as squat suits etc., belt ONLY), you are able to perform a MINIMUM for 1 x set of 5 reps. on 240kg's, you can be reasonably assured that the 300kg comp. day lift is going to happen. Generally speaking, with this routine, if you are able to 'get-through' the 7 weeks of 5 reps., success will usually follow. Your mind & body has COMPLETED the in initial phase of 'conditioning' work, the central nervous system is prepared & the muscular structure will/SHOULD be able to handle the final phase.
The next three weeks will be as follows :
2 (or 3..) sets of 3 reps. on 250kg's
".................................................." 260kg's
".................................................." 270kg's
Finally, 2 (or 3...) sets of doubles on 280kg's, &, for your GRAND FINALE, at least ONE set of 2 repetitions on 290kg's.
Thereafter, ONE FULL WEEK of either :
COMPLETE REST, or, if you're not comfortable with this, one x week of LIGHT conditioning work. This is ENTIRELY at your discretion ; you'll be guided by how you're feeling, muscle soreness & other variables. Obviously, if you're working a hard, heavy manual-labour job, the one week of rest AWAY from the gym should be utilised.!
By the end of this cycle (including a similar routine for benchpress & deadlift : only difference being the bench calls-for jumps of 5kg/week..), your mind & body should have been FULLY overloaded to the extent that you are READY for the day-of-competition. The whole idea is to FORCE your 'being' into accepting the task ahead. Not easy, however, remember, you are attempting to reach a PEAK on, or about, the actual day of competition.
Now....although I cannot strongly-enough stress the ABSOLUTE importance of following this routine AS-PER-THE-FIGURES-MENTIONED, as with all-things human, there can be some 'stumbles' along the way. You may need to modify the weekly jumps (i.e. 5 or 7.5kg's/week, or similar..) ; you may need to start-out lighter (or heavier..) than my figures suggest, you may need to adjust/modify along-the-way. These are some aspects only YOU will be able to control, as you progress. Remember ; start-out light, & follow MEASURED-PROGRESS all-along-the-way.
A note re : supportive equipment. As we came from an era of Single-Ply Squat & Benchpress Suits (as did Ed Coan in the 80's & 90's..), the VAST MAJORITY of this training cycle is/was completed WITHOUT the use of abovementioned items. Knee Wraps can be used for squats TOWARD THE END OF THE 7 WEEKS OF 5'S, & Ed Coan suggested wearing a standard Single-Ply Squat Suit WITH THE STRAPS DOWN for the triples & doubles. BENCH PRESS SHIRTS ON THE DAY-OF-COMPETITION ONLY. Now....these comments may come-across as somewhat brutal, however, as per previous discussion, you are attempting to 'force' the body to new heights ; adding equipment to make this job easier can be viewed as COUNTER-PRODUCTIVE.
This is how myself (& many others...) trained for many years ; some competitions 'panned-out' as almost exactly as planned, others not-so. Tip : ENSURE YOUR MAX. LIFT ON THE DAY OF COMPETITION IS REALISTIC.!! You will find yourself pleasantly surprised if you are aiming for a 300kg Squat, as per the previous figures, the routine goes well ALL-THE-WAY, &, on day-of-comp., your opening attempt of 270kg is EASY-AS. Best to FINISH STRONGLY with your Personal Best/Record of 300kg's THAN TO SET YOURSELF TOO-HIGH A MARK & FAIL.!! Base your upcoming competition max. lift ON YOUR PREVIOUS BEST IN COMPETITION.
In 1992, when lifting at my near-best in the 100kg Open Mens Class, I readied-myself for an attempt (at the C.A.P.O Australian Titles..) on my own Record Total of 900kg's. EVERYTHING WENT ABSOLUTELY ACCORDING-TO-PLAN, until, one day when benchpressing 200+kg (no supportive equipment, belt-only, a suggested 5 reps.), the IDIOT who I had spotting me decided to 'move-his-attention' to some spunky-looking girl wandering by. Result.? I struggled to rack the weight AFTER completing the required work, missed the right-hand upright, & the weight pinned my right arm on the power-rack as it crashed earthward. Consequently, a trip to hospital, competition MISSED & a potential chance at a completely-gettable record GONE.
What has this to do with Training Routines.? Well, nothing really, except to enforce the following point : IF YOU ARE LIFTING HEAVY WEIGHTS, READYING YOURSELF FOR COMPETITION, ENSURE ALL POSSIBLE VARIABLES, SUCH AS WAYWARD TRAINING PARTNERS, ARE ADDRESSED LONG BEFORE such weights are handled. The BEST routines (& competition build-ups..) are sometimes wasted on unforeseen external influences.!
Think I've 'done-my-bit' for now.! CHEERS.!
Spritcha
New member
nah- I'm a grand chimpaneze.
arcoe960
New member
Go-for-it..!!
Thanks again Steve ; certainly, an improvement in the Deadlift will help enormously. Obviously, the Squat & Bench are strong-enough.! The 'ton' is DEFINITELY looking optimistic.!@!@
Thanks again Steve ; certainly, an improvement in the Deadlift will help enormously. Obviously, the Squat & Bench are strong-enough.! The 'ton' is DEFINITELY looking optimistic.!@!@
Spritcha
New member
the only problem I see with this logic is that the more you lift the more you should improve. For example, 2% of 900 is much more than 2% of 600.
If I was to increase my total by 2% every 14 weeks I could break the open world record in 128weeks.
arcoe960
New member
Correct Logic.!
YEP ; absolutely correct.! There comes-a-time where this simply cannot be applied to 'high-level' or Open Class Competition powerlifting training. As we're all aware, the more one lifts (& improves...), the more difficult it is to make gains. It is the 'Law of Diminishing Results' with this type of routine, HOWEVER, it did (&, most likely, will continue to be) a GREAT basic regime to follow. Naturally-enough, beginners or intermediate lifters will gain-the-most from routines such as I've detailed (there-again, beginners/novices/intermediates will probably gain lots from almost ANY training program.!).
What, with me being a No.1 Ed Coan Fan, if Ed told me to drink Green Tea 24-hours of the day, I'd probably do it....
YEP ; absolutely correct.! There comes-a-time where this simply cannot be applied to 'high-level' or Open Class Competition powerlifting training. As we're all aware, the more one lifts (& improves...), the more difficult it is to make gains. It is the 'Law of Diminishing Results' with this type of routine, HOWEVER, it did (&, most likely, will continue to be) a GREAT basic regime to follow. Naturally-enough, beginners or intermediate lifters will gain-the-most from routines such as I've detailed (there-again, beginners/novices/intermediates will probably gain lots from almost ANY training program.!
). What, with me being a No.1 Ed Coan Fan, if Ed told me to drink Green Tea 24-hours of the day, I'd probably do it....
arcoe960
New member
Cheers again Nathan....
Well....not sure about 'not training hard enough'.! As you've correctly followed-up, the numbers/percentages used as an example can CLEARLY be altered to suit individual needs/requirements. Obviously, there will 'come-a-time' where routines (such as I've outlined...) will need to be 'rested' or 'dumped' to make way for another form of competition training. It's all about the INDIVIDUAL.!
Well....not sure about 'not training hard enough'.! As you've correctly followed-up, the numbers/percentages used as an example can CLEARLY be altered to suit individual needs/requirements. Obviously, there will 'come-a-time' where routines (such as I've outlined...) will need to be 'rested' or 'dumped' to make way for another form of competition training. It's all about the INDIVIDUAL.!
arcoe960
New member
Cheers again Dave....!
No wuckers Dave.! Just please 'bear-in-mind' ; training routines (such as I've posted here...) can ALWAYS be altered/modified to suit the individual. Just make sure whatever routine/program you've decided upon, to FOLLOW IT TO THE LETTER.! It's all-about challenging the mind & body to enforce new growth/peaks/performance etc.
No wuckers Dave.! Just please 'bear-in-mind' ; training routines (such as I've posted here...) can ALWAYS be altered/modified to suit the individual. Just make sure whatever routine/program you've decided upon, to FOLLOW IT TO THE LETTER.! It's all-about challenging the mind & body to enforce new growth/peaks/performance etc.
Thanks again Markos.
If you're reading this Kelly, I've read your 2,000,000-word essay/questionnaire, & will try-to put aside about 3-days to answer.!
But, seriously....OF COURSE I know who you are.! Spoke with you @ the Melbourne Nationals & watched most of your lifting. Hope all's well in the 'Top End', &, if you see Smithy (& crew...), tell 'em to GET back 'on-board' & start lifting again.!
Yes always reading, haha no rush reply whenever you've got time.
Wasn't sure if you'd remember as you must have been pretty busy over the weekend. Everything's good up here, we've managed to attract another powerlifter (mitch) to the gym so now there's three of us! haha unfortunately I've never met smithy and I hear he is a busy man these days. As for the other experienced lifters Bernie Welshford and Chris Brown have both moved state. We had Dean and Vicki Cowan help us out for a while but they went off to QLD too so it's becoming harder and harder to learn from people with so much experience. Thanks for posting the outline of your training regime too, I'll have to find some of Ed Coan's stuff to read/watch as well.
Also jeez there are some strong guys here, wish I could be planning when I'm going to total 1000kg.
jonnie_sfw
New member
Just keep marching to the beat of your own drum Kelly, and don't worry about what everyone else is doing.
jonnie_sfw
New member
I ran the Coan squat routine about this time last year and hit a 300 in wraps (in comp) I also trippled 260 raw during the routine which I was ecstatic about as one of my goals when starting lifting was to hit 260 for a single..needless to say I can confirm that it works well.
I've also ran the Coan-Phillipi deadlift routine which got me to a 300 deadlift in a belt...so I'd say that one works pretty good too.
I've also ran the Coan-Phillipi deadlift routine which got me to a 300 deadlift in a belt...so I'd say that one works pretty good too.