2200+ Gym Total. Road to 2300 @275 AMA

[TrouDuQ]

MONSTER WAAW amazing to have such a guy like you in this forum! are you usually ranked in the top 3 in your weight class?
let s bomb this guy with questions
how do you start your block? usually in the 70% 8-10reps? and week by week increasing the intensity and decreasing weight? how about frequency? do you cut weight before a meet?

 

[Feppen]

MONSTER WAAW amazing to have such a guy like you in this forum! are you usually ranked in the top 3 in your weight class?
let s bomb this guy with questions
how do you start your block? usually in the 70% 8-10reps? and week by week increasing the intensity and decreasing weight? how about frequency? do you cut weight before a meet?

I’ve never done a large scale meet due to not competing in a while. But every meet I’ve pretty much placed first and set state records etc. I’ve never had to cut in the past but I am currently trying to fill out the 275 class/ I’d like to be competing at around 285-290ish for when I attempt the ATWR. My blocks are different every time. I rarely use a percentage simply due to the fact that you’re never going to have the same max every training session. Ex- you could be fatigued, could have slept poorly, diet was off etc. and vice versa. I shoot for a rep/RPE scale. For most of my blocks, generally stick to the same rep range for 3 weeks then decrease reps and increase weight. I train on a 5-6 day rotation. 0 days off- however I take a day off as needed. I also take deloads as needed due to the fact that you’ll never always feel the same. Meet Prep/peaking I approach differently. Sticking to percentages and the program 100% since you are actually preparing for a max effort day, taking a deload or off day mid prep could be detrimental towards the program. Also thank you for the compliment- it means a lot, I’m just trying to be the best

 

[Feppen]

here’s a 545x1 warmup on an accessory day.

 

[Worf]

I’ve never done a large scale meet due to not competing in a while. But every meet I’ve pretty much placed first and set state records etc. I’ve never had to cut in the past but I am currently trying to fill out the 275 class/ I’d like to be competing at around 285-290ish for when I attempt the ATWR. My blocks are different every time. I rarely use a percentage simply due to the fact that you’re never going to have the same max every training session. Ex- you could be fatigued, could have slept poorly, diet was off etc. and vice versa. I shoot for a rep/RPE scale. For most of my blocks, generally stick to the same rep range for 3 weeks then decrease reps and increase weight. I train on a 5-6 day rotation. 0 days off- however I take a day off as needed. I also take deloads as needed due to the fact that you’ll never always feel the same. Meet Prep/peaking I approach differently. Sticking to percentages and the program 100% since you are actually preparing for a max effort day, taking a deload or off day mid prep could be detrimental towards the program. Also thank you for the compliment- it means a lot, I’m just trying to be the best

So you started as a 181 or 198? You just did a meets at what ever class your Bw was at for the time? In 3-5 years you put on that much Bw?

 

[Feppen]

So you started as a 181 or 198? You just did a meets at what ever class your Bw was at for the time? In 3-5 years you put on that much Bw?

I was closer to 170ish when I started lifting. My first competition I believe I weight in at 230ish. I’ve always competed at my training weight due to the fact that I never felt good enough. I was always strong, but not compared to the best- probably one of my downfalls however kept me constantly hungry. In 12-14 years I’ve gone from 170s to my heaviest at around 280ish(end of my bulk) I fluctuated around 230-250 for a few years in my early 20s. Diet has always been a struggle as well as relationships affecting my training/moods.

 

[Worf]

I was closer to 170ish when I started lifting. My first competition I believe I weight in at 230ish. I’ve always competed at my training weight due to the fact that I never felt good enough. I was always strong, but not compared to the best- probably one of my downfalls however kept me constantly hungry. In 12-14 years I’ve gone from 170s to my heaviest at around 280ish(end of my bulk) I fluctuated around 230-250 for a few years in my early 20s. Diet has always been a struggle as well as relationships affecting my training/moods.

So you put on quite a bit of weight before you ever competed. Do you think you would be as strong as you are if you tried to stay at a lighter weight?

 

[TrouDuQ]

I dont think so to be honest. bigger muscles = bigger strength.
I tried to overeat ( let s call this a bulk lol) in a block, my squat increased and my bench but my deadlift suffered a lot! go figure...

I use to dup but recently switched to linear periodization and my lifts have increased quickly.

@Feppen so basically you start with some medium weight ( around 70%? ) for how many reps? and later you decrease reps/sets while increasing %? (by how many % each week?).
If you do a high frequency (2-3 for each lift) per week. Do you increase the weight for all of them ? do you keep on session light or technique ?

This dude for sure has some great genetics! He added 110lbs in 5 years lol even with PEDS and amazing training this shit is not doable for an average joe!!!

Another question: if you have to chose 2 accessories per lift what would they be?

 

[Feppen]

So you put on quite a bit of weight before you ever competed. Do you think you would be as strong as you are if you tried to stay at a lighter weight?

I have always had dense muscles, even when I weighed so little I was pretty strong for my size. I’m sure if I cut down to that weight or the low 200s I would maintain some strength.

@TrouDuQ my deadlift suffered when I went from 220-270+ but I had to tweak my form to accommodate for size. Now the strength on it is skyrocketing as I get used to technique: I train one of the lifts a week, so generally I follow the same program for all 3, my frequency for SBD is pretty low considering that so going heavyish a lot doesn’t really effect me. I have done blocks where I squat 3x a week and obviously each day was not heavy. As for percentages, I’m not really sure considering my hypertrophy blocks and general training blocks do not use them- however a simple example could be 3 weeks of 5s, increasing by 2-3% weekly. 3 weeks of 3s, 3 weeks of 2s, 2-3 weeks of 1s. End goal is 105ish% possibly more. Like I said it’s auto regulation as well as RPE based.
Favorite 2 accessories per lift, this is a tough one. Considering I tend to focus my accessories on my weaker points of my lift. However if I was forced to pick it would most likely be the following
Squats - banded/reverse banded squats. Split squats
Bench - Slingshot work/spoto presses
Deadlift - over exaggerated deficit pulls (belt less because I hate my life) and 1.5 rep deadlifts/pause dead’s. (1.5 rep dead’s you do a rep to your knees back down then back up.)

 

[Silentlemon1011]

I have always had dense muscles, even when I weighed so little I was pretty strong for my size. I’m sure if I cut down to that weight or the low 200s I would maintain some strength.

@TrouDuQ my deadlift suffered when I went from 220-270+ but I had to tweak my form to accommodate for size. Now the strength on it is skyrocketing as I get used to technique: I train one of the lifts a week, so generally I follow the same program for all 3, my frequency for SBD is pretty low considering that so going heavyish a lot doesn’t really effect me. I have done blocks where I squat 3x a week and obviously each day was not heavy. As for percentages, I’m not really sure considering my hypertrophy blocks and general training blocks do not use them- however a simple example could be 3 weeks of 5s, increasing by 2-3% weekly. 3 weeks of 3s, 3 weeks of 2s, 2-3 weeks of 1s. End goal is 105ish% possibly more. Like I said it’s auto regulation as well as RPE based.
Favorite 2 accessories per lift, this is a tough one. Considering I tend to focus my accessories on my weaker points of my lift. However if I was forced to pick it would most likely be the following
Squats - banded/reverse banded squats. Split squats
Bench - Slingshot work/spoto presses
Deadlift - over exaggerated deficit pulls (belt less because I hate my life) and 1.5 rep deadlifts/pause dead’s. (1.5 rep dead’s you do a rep to your knees back down then back up.)

That last part killed me, still laughinf

"Beltless, because I hate my life"

I hear ya.

I've been lifting Beltless since I started PL, I figure great way for me to build better core strength, when I get to higher numbers, I'll belt up lol

 

[TrouDuQ]

Feppen has spoken ! amazing stuff thank you dude for sharing your knowledge and journey with us (mere humans) lool.

For deadlifts, I completely agree, I mean I see why you are choosing them. BUT for squats why did you chose the reverse banded ? and why did you chose the slingshot ? cuz I heard it is a good carryover for Equipped bench.

My deadlift is so explosive from the ground but when it reaches my knees shit gets hard. All I know is that my form is good.

 

[Worf]

Feppen has spoken ! amazing stuff thank you dude for sharing your knowledge and journey with us (mere humans) lool.

For deadlifts, I completely agree, I mean I see why you are choosing them. BUT for squats why did you chose the reverse banded ? and why did you chose the slingshot ? cuz I heard it is a good carryover for Equipped bench.

My deadlift is so explosive from the ground but when it reaches my knees shit gets hard. All I know is that my form is good.

rack pulls and block pulls will help with upper ROM on Dead’s

 

[TrouDuQ]

Thank you worf really appreciate that.rack pulls are pulled from the knees or above? did you try them?

 

[Worf]

Thank you worf really appreciate that.rack pulls are pulled from the knees or above? did you try them?

Both. I personally like them about 2” below the knee since the knee is my sticking point. Wagon wheels work as well

 

[Feppen]

Feppen has spoken ! amazing stuff thank you dude for sharing your knowledge and journey with us (mere humans) lool.

For deadlifts, I completely agree, I mean I see why you are choosing them. BUT for squats why did you chose the reverse banded ? and why did you chose the slingshot ? cuz I heard it is a good carryover for Equipped bench.

My deadlift is so explosive from the ground but when it reaches my knees shit gets hard. All I know is that my form is good.

In my opinion, powerlifting is just as mental as it is physical- too many people get psyched out or go into a lift with a negative attitude when they visually see the weight or feel how heavy a max effort lift is. For that reason I love overload training. If you’ve hit 405 on squats (with reverse bands) multiple times and you are going for a 365 raw squat for a PR it will feel lighter, and mentally you will go into it with an attitude of “I’ve got this, I’ve done it a thousand times”
@Worf the problem with rack pulls and block pulls is people don’t replicate the same positioning as their deadlift- ie an explosive puller will most likely have a more rounded back, however when they rack pull they will start more neutral. I found the carry over to be less significant compared to deficit pulls/banded pulls.

 

[theprodgicalson]

My deadlift is so explosive from the ground but when it reaches my knees shit gets hard. All I know is that my form is good.

If i may interject, if you are missing anywhere around your knees and up, 90% of the time this is a technique based issue.

@Feppen alluded to it in his rack/block pull post. You're explosive off the ground because your upper back is most likely rounding and once it hits your knees l, you can not thoracic extend out of the position you are in. Its virtually impossible under a maximumal load.

IMO, Block pulls have their place to teach positioning and hone technique if you are someone who misses around the knee level. The blocks, again in IMO should not be much higher than 2-3"

 

[TrouDuQ]

You are probably right prodi but could not fix the rounded back issue...
most of the time beltless deadlift feels way easier than with belt, could that be bad form due to belt? or is it just me and only me?

 

[NovaFlex]

In my opinion, powerlifting is just as mental as it is physical- too many people get psyched out or go into a lift with a negative attitude when they visually see the weight or feel how heavy a max effort lift is. For that reason I love overload training. If you’ve hit 405 on squats (with reverse bands) multiple times and you are going for a 365 raw squat for a PR it will feel lighter, and mentally you will go into it with an attitude of “I’ve got this, I’ve done it a thousand times”
@Worf the problem with rack pulls and block pulls is people don’t replicate the same positioning as their deadlift- ie an explosive puller will most likely have a more rounded back, however when they rack pull they will start more neutral. I found the carry over to be less significant compared to deficit pulls/banded pulls.

Definitely agree with banded pulls. I’ve always had more carryover with them. I suck at block pulls for that very reason.

 

[Worf]

You are probably right prodi but could not fix the rounded back issue...
most of the time beltless deadlift feels way easier than with belt, could that be bad form due to belt? or is it just me and only me?

Maybe it’s where you place the belt? Some guys like it up high for dead’s.

 

[Perrin Aybara]

Maybe need a smaller belt. I use a 3" for deadlift and 4" for squat. For me the 4" interferes with my deadlift setup.

 

[Feppen]

Figured I might as well bump this thread with training updates.

squat is feeling amazing- prep has me ready for a 775 double coming up within a week or two.

bench is feeling absolutely amazing- definitely the best out of the big 3. Should be taking 605 for a competition paused double in 2 weeks.

deadlift has been feeling rough, however 750x2 should still be within reach. It might be a grinder while the other 2 are approx RPE 9

Hoping for a pretty big total after this training cycle. Body weight in the low 270s. Trying to get to 280-290 before finding a meet and cutting. I believe 23-2400 is possible if I achieve this weight the way my strength has been increasing.

If I can help at least one person with this thread I’ll be happy