Sunday, April 22, 2012

4/22 - Repetition Bench Day

We started today with some pre-exhaustion Tricep work with heavy 4 Board work, then proceeded to burn out our Bench Press with close grip Benching with 40lbs of chains to failure of 15+ reps per set.

315x3 (4 bd)

165+40lbs of chains Bench Press Close Grip
4 Sets of 15 to failure

T-Bar Rows

Incline Dumbbell Presses

Friday, April 20, 2012

What the hell is Prilepin's Chart and what does it have to do with Powerlifting?

What is it?
Prilepin’s chart gives set percentages of one’s max to be used in training. Here’s what it looks like:
Prilepin’s Chart
Percent Reps/sets Optimal Total range
55–65 3–6 24 18–30
70–80 3–6 18 12–24
80–90 2–4 15 10–20
90+ 1–2 4 10

Basically, the Russians would take a percentage of your contest max. Let’s say 70 percent. They assigned reps and sets to this percentage and would then have a lifter perform the classic lifts at this percentage. They looked at what happens to the speed of the bar, the lifter’s form, and the lifter’s next contest max. From this research, they decided what sets and rep schemes would work with a given percentage. For instance, if they had a lifter perform 70 percent of his contest max, they found that if the lifter did 3–6 reps per set, he would get a positive training result (i.e. he had good form, his bar speed was good, and his max went up).
They also found that if the lifter only did two reps per set it wasn’t enough. Either there wasn’t enough of a stimulus (there wasn’t enough weight on the bar) or the bar would move too fast (kind of like trying to throw a ping pong ball as hard as you can). Because of this, the lifter’s form would break down. They also found that if the lifter did more than six reps per set, the lifter’s form would break down from fatigue, which would in turn train bad habits, and the bar would move too slow (if you train slow you become slow). The Russian’s found that a lifter could do anywhere from 2–8 sets depending on how many reps per set the lifter did. In other words, a lifter could do:

8 sets of 3 (24)
2 sets of 6 (12)
4 sets of 3 (12)
5 sets of 3 (15)

The combinations are nearly endless. Why the broad range? Well, the Russians realized that everyone reacts differently to a training program. So, if I react better to higher reps, I would do six reps per set. But if you react better to low reps, you would do three reps per set. Prilepin also knew that in training there will be good days and bad days. If you were scheduled to do six sets of three but you’re killing it, you can keep it going and do up to (but not beyond) eight sets. The same holds true if things aren’t going your way. For example, you had a rough night of sleep or the kids kept you up. Whatever the case may be, if you’re grinding it out, only do four sets.

These experiments were done on Olympic weightlifters. Why is that important? Because that’s all they did. They didn’t run. They didn’t play football. They didn’t throw baseballs. They lifted. So you need to account for this in your program design. In other words, you’re probably better off going toward the low end of the total rep range rather than the high end. However, you can look at where you are in your season as well. If our athletes are in-season, we’ll go even lower than the prescribed number of total reps. For out of season, we bring it back up toward the higher end of the range.

These percentages are based off of a contest max. The lifters were lifting as if (and sometimes it was true) their life depended on it. So the Bulgarians actually use two separate sets of maxes—their contest max and their training max. The training max is something done in the gym. I’m sure you’ve heard of this—you have your contest max and your gym max. Your contest max should be higher than you gym max. If it isn’t, you could be conservative, your gym lift may be questionable, or your training may be flawed.

You also should take into account that when the power lifts (squat, bench, and deadlift for those of you who STILL don’t know) are done for a max move, they are done much slower than with the Olympic lifts. This can be more taxing on the CNS.

Friday, April 13, 2012

Mon 4/9 - Lower Back Rehab Cycle 1

I am substituting 2 Rehab workouts for my Max Effort lower Monday workouts for the next 4 weeks to get my lower back fully rehabbed and ready for some serious Max Effort work in May.

4 sets of 20, using 25, 30, 30, 35lbs ... Standing Lateral Cable Pulls.. these are done using a low pulley with a handle, and holding the handle in your hand, while leaning and tilting in the opposite direction while pulling the handle up using your torso and not your arm..

4 sets- 80lbs x 20, 80x20, 95x10, 95x15 of Cable Sumo Pulls.. these are essentially Sumo style deadlifts from a straddled low pulley setup.. just working on rehabbing my lower back..

4 sets- 0x10, 10lbsx10 (3sets) of Glute Ham Raises.. to keep my Hamstrings strong thru my rehab period.. I don't want to lose too much max-effort strength..

4 sets of Side Planks, 15 reps each.. these are a great exercise for strengthening the lateral stabilizing muscles of the lower back.. specifically that quadratus lombortum that I strained..

4 sets of Weighted Situps.. with 50lb plates for sets of 15.. good core exercise here.. to keep the core strong.. this is key in preventing future injuries..

Friday, April 6, 2012

1st Day back in the Gym after Meet

Today, was our first day back in the gym after our 3/31 meet.. It also marks 3 weeks from when I injured my back deadlifting. (Quadratus Lombortum muscle) .. By now the back pain is gone, and my plan for rehab is as follows:

No Deadlifting or Heavy Squatting
On my Dynamic Squatting days, I'll go up to about 315 Raw, focusing more on Reps, Speed, Stability, and form.
I'll still do my max-effort benching, but I'm substituting my Dynamic bench days for Repetition work for the next   90 days or so to build endurance and lean muscle mass.

I'll start heavy squatting again

Start pulling again and see how it goes.. I'll be switching to sumo and alternating my overhand/underhand grip for mix up the back tension.

Today's workout 4/6:

Close-Grip Bench:
4 sets 205 x 15

Squat up, Standing Military Presses: (This is done more to build lower back stability than for shoulder work)
115x10, 135x8, 155x6, 155x5

Seated Row Mid-Grip Rows:
120x10, 140x15, 160x15, 180x15

JM Presses:
95x10, 115x8, 115x5, 115x5

Monday, April 2, 2012

Updated w/Full Length Meet Video!

Below is a full-length video footage of all our lifters at the RPS 3/31 Meet at Next Level Fitness in RI.

Squat/Bench/DL - AM & PM Sessions

AM- Kellie, Laura, Dan, Justin
PM- Nick, Fred

Thanks to Joanne for taking the time to record all our lifts!

Sunday, April 1, 2012

GAME DAY. RPS Powerlifting Meet 3/31 - Next Level Fitness RI

Ok, all 39 videos are still be processed! I am going to make this a quick entry right now, with a vid of my 405 bench opener because its all I have done right now .. but everyone on the team did AWESOME!

Here's some highlight stats:

Kellie - New Squat PR @ 225 and Deadlift at 265
Laura - New Deadlift PR @ 300,  Bench PR 125
Fred - New Squat PR @ 505, Bench 365, Deadlift 530
Dan - New Squat PR @ 415, Deadlift 520 (181 RAW)
Justin - New Squat PR 235, Deadlift 350  (1st meet)

With my back healing, I mostly did the coaching and handling for all!
Long 15 hour day with two sessions, but I was able to bang out at least my 405 opener! No complaints here!

More videos will follow .. some pics below...  check for updates!