Some of you may reject the idea that you picked up heavy stuff to impress girls. You may say, “No way man, not me,” or “I got into this to make myself stronger.” Look man, don’t deny it, embrace it. Everything in life centers around chicks.

In addition to getting broads, you also realized that with a better and stronger body you can probably kick the crap out of that jerk that punted your New York Jets football into the woods and then ride off into the sunset on his girlfriend. Everyone knows that having a big bench will increase your street cred, plus chicks dig big benches. Okay, chicks aside for a minute.

When you first got into lifting you got some results from doing a lot of basic training, like three sets of 10 reps. Maybe you took it a step further and started out overloading with more weight from one week to the next. I bet you started to get into everything you thought would make you better: forced reps, super sets, negatives and so on. The effects of your early training go a long way.

After a year or two of training hard, the gains start to slow down. The fun hammer is coming to halt your progress in its tracks. How does a person continue to make progress and not get hurt? How do the pros like Shawn Frankl, Dave Hoff and Donnie Thompson make any progress after they all have reached such a high level? What is their secret?

Pro secrets

Super D

I hate seeing people write the word de-load in their training logs or that they had to shut it down because of severe forearm pain, or whatever. Stop being a bitch! But just because I hate the term de-load I’m not going to tell you that de-loading is totally worthless. However, I will argue that it’s probably not needed if you’re training optimally and not maximally all the time. If you are training heavy and doing overload work every week, then you will most likely need a de-load.

The amazing athletes I mentioned are in tune with how their bodies feel and how they react to a certain training stimulus. Plus, many top lifters have a trick up their sleeves. I call it underloading.

Underloading?

You may be asking, “What in god’s name is Underloading? And is it free? Because every time I turn around Mark Bell is reaching into my wallet.” Underloading is free — for now. Underloading refers to using less weight to lift more.

“Wait, time out!” you say. “Coach Bell, you’re trying to tell me I can use less weight to get better results?” Yes, that’s exactly what I’m saying. This means you don’t always have to go heavy and kill your whole face to make progress. There are ways to trick your body into training maximally and optimally without overdoing it. Using underloading will help you go into your next workout fresh without feeling like you overdid it.

Underloading will work for you because it:

• Varies with similar exercises

• Allows you to stay fresh and keeps you ready to kill shit at all times

• Allows you to pack on muscle

• Controls volume and intensity

• Prevents injury by using less weight

• Allows you to get stronger with less

The Underloading Method

This is a method that will force you to use less weight but still make outstanding strength gains. Keep in mind that underloading is a method, not a training system. Underloading needs to be utilized within a sound training system like Westside Barbell. Implement this method for one- or two-week cycles, then resume your regularly scheduled programming. One of the simplest examples is to do something for reps instead of a max. Doing a set of three to five reps will still give you enough weight to get stronger, but it will also be a light enough percentage to keep you from destroying yourself. Remember, the athlete who can handle the most work wins. You can’t handle the most amount of work over time if you destroy yourself in one day. You need stimulation without annihilation.

Forms of Underloading

Most forms of underloading should be done in the one- to five-rep range. No gear, no belt, deep ply squats, deficit deadlifts, using a fatter bar. You follow? Your making lifts harder by adding range of motion or taking away supportive gear. All of the above methods will force you to use less overall weight, but you can still go for a max on them. You may find yourself 5, 10 maybe even 15 percent weaker on these lifts, but it will force you to work hard.

Let’s say your best squat is a 450-lb. box squat with a belt for one rep. Try doing a low box squat (about 3 inches lower than your normal box) max double with no belt. You may end up with around 330 to 360 lbs., which is about 75 to 80 percent of your 450 lbs. After you try this, you will see how demanding using 75 to 80 percent can be. At this point in the workout, you can add the belt and see what you can get for double. You may end up with 380 to 400 lbs., which is about 85 to 90 percent. The weights are still about 10 percent lower than your best. You just dipped your hand into the strength bucket and extracted a lot of points without being bitten.

Dynamic effort work, also called speed training or compensatory acceleration, has protocols suggesting the use of 50 to 70 percent of your one-rep max for multiple sets (eight to 10) for multiple reps (two to three), but you are moving the weights as fast as you possibly can. You are working on becoming more explosive by producing the most force possible. Although you are using less weight, you are producing similar amounts of force or even more force on this day then you would with a max lift.

Bands and chains allow for speed work to become even more effective by accommodating resistance. Bands and chains will force your body to accelerate throughout the entire movement faster. Force = mass x acceleration. The weights are lighter at the bottom of the lift, where leverages are the poorest. As you finish the lift, the bands are stretched as you get into a better mechanical advantage.

Dumbbell bench press is a great example of underloading, as even a 600-lb. raw bencher will only use 150 to 200 lbs. in each hand, which is 300 to 400 lbs. total — about 100 lbs. less then what they’d normally train with using a barbell. I like using 10- to 20-rep sets for dumbbell work.

Try further range of motion lifting, like dumbbell bench press, deadlifts while standing on mats or low box squats on to a 10- to 12-inch high box. The greater range of motion will make the lift harder and force you to use less weight.

Change from a stronger stance to a weaker one, or change to a weaker grip. For example, try doing a wide-grip bench press when you rule at close grip, or vice versa. Ultra-wide sumo pulls would be another example.

Add reps to an exercise. Try sets of 10, eight, six or five, instead of what we normally do: triples, doubles and singles.

Add tempo to the exercise. Use pauses, eccentric and concentric tempos. This refers to moving the weights slower to increase time under tension. An example would be counting to four on the way down in a bench press.

Finally, have the guy who is lifting off to you teabag you on the bench. Underwear is optional. This approach is probably overused at Super Training. Or have a pit bull chew on your undercarriage while doing Sumo deadlifts. This method, on the other hand, may need to be used more often at Super Training.

More details on underloading

The Underloading Method can be used by lifters of any level. However, a newer lifter may need to focus on handling heavier weights in order to prime their bodies for bigger weights. A more experienced lifter will be able to draw upon more muscle mass when using sub-maximal or lower weights.

The idea of underloading stems from years of training using Louie Simmons’ Westside Barbell method. Simmons advises using to the lightest weights to lift the heaviest weights. He often talks about getting a big carryover. For example, at Westside they will smash a big squat off a box with bands in briefs and their suit, but they will do so with the straps down and no knee wraps. This forces their athletes to use less weight. However, at the very top of the lift, because they have a band on the bar, the weight may be about equal to what they do in a meet. When they do go to the meet they have extra gear to lean on for those world record attempts. Basically, you want to find optimal weights to get the best results.

Does heavy always mean strong?

Maybe he’s slow as dog shit off the floor. Deficit speed pulls against bands would help a ton in this situation. Deficit deadlifts are performed while standing on 1- to 3-inch mats. This exercise increases the range of motion, thus making it more difficult. The more difficult the exercise, the less weight that will be used. Knuckledragger can make some great gains by training with less weight rather than more weight. Another option, if you are good at a lift, is making it more difficult by adding reps, bands or chains. Knuckledragger could try 555 to 575 lbs. for a set of three in the rack if he is really that obsessed with rack pulls. The bottom line is, don’t let your ego paralyze your progress.

Points of difference

To better understand underloading, let’s look at the difference between overloading exercises and underloading. Underloading should be used with forms of overloading, which consists of exercises that allow you to use about 100 percent or more of your max. Conversely, in underloading we are looking for exercises that force us to use at least 10 percent less than our best. A quick example: I did 675 lbs. with the Zercher harness a while back. The next time I did the Zercher harness, I got up to 500 lbs. for six reps ith no gear, off of a lower pin. The 675 lbs. for one rep was more like a strength test and the 500 for six was more like a strength builder. I personally use underloading on my max-effort days. I flip flop back and forth between under- and overloading as I see fit. Normally I do two weeks of some type of underloading followed by one week of overload. I use overloading less because it’s more demanding. I choose to either overload or underload based on how I feel, what I did the workout before and what I did the week before.

I’m looking for a solution that’s optimal. Oddly enough, bands and chains do a little bit of both under- and overloading. Again, weights are lighter at the bottom and heavier at the top. They allow you to overload the top of the lift but they also force you to use less overall real weight on the bar, which is important when using a method like underloading. Bands and chains can be demanding but, in my opinion, they allow for a safer way to get to bigger lifts due to the fact that you’re not just loading up tons of iron on the bar.

A.J. Roberts recently hit a 1,140-lb. squat, and the heaviest squat he did in training was a 935 lbs. with the cambered bar (underloading). Roberts also hit a 695-lb. squat with 440 lbs. of bands. That equals 1,135 lbs. at the top of the lift (overloading), which is needed as a meet gets closer. Both squats were done to a parallel box in gear. The same is true with his 50-lb. deadlift PR. Roberts did a block pull with 800 lbs. for two reps, which is 97 percent of his 825 in the meet, but a partial range of motion. The partial range movement allowed him to go heavy, handle a big weight and not over-tax himself. Could he have done 800 lbs. for two from the floor? Maybe, but who cares? Just because you can doesn’t mean you should. (That statement of awesomeness was made by my fat little world-record-holding buddy, Donnie Thompson.) The rest of the time Roberts worked on skills, form, explosive strength, speed and mental prep. All of his hard work combined led to an unheard of 175-lb. increase on his total.

I recently did a 1,003-lb. squat in a competition (measly compared to Roberts, Hoff and Carroll but hey, I’m trying) and pulled 760 lbs. The heaviest weights I handled were on a reverse band lift, which is a form of overloading — and that was done only once in eight weeks. The heaviest squat I did was about 940 lbs., the heaviest pull was 635 or 655 and some chains.

The rest of the training time was spent on being fast, becoming more mobile (aka building the supple leopard) and keeping the best form I could. In addition to that, I am constantly learning and adapting.

Powerlifting legend Donnie Thompson came and trained with Super Training for four weeks and, in that time, I saw the 390-pounder use 515 to 550 in the deadlift for sets of five while maintaining an 800-lb. raw pull. Thompson likes using sets of five as a form of underloading. He’s using more reps to limit the amount of weight he can use, but still build up the proper muscle stimulation needed to pull 800. Super D also squats 500 to 550 lbs. raw on his dynamic/recovery day for sets of three, while doing kettle snatches for sets of six to raise his work capacity and force the muscles to work hard with weights that are measly compared to his 1,260-lb. world-record squat. Remember why I said we all started training? To get chicks. Super D has 99 problems (one of them being that he is nearly 400 lbs.), but getting a chick ain’t one of them. (See Donnie’s rep deadlift workout below.)

Both over- and underloading have their place in making a bar-bending, ass-kicking power athlete. Underloading is a fantastic method for building strength the old-fashioned way. Overloading is effective in many ways as well, but it can kick your ass if it’s overdone. Overloading for geared lifters is how they can be so strong when they take the gear off. Now, here me out on this before you raw peeps jump down my throat. Powerlifting gear allowed Scot Mendleson to bench over 1,000 lbs., but Mendy also holds the raw world record with a bench of 715 lbs. By using powerlifting gear (or my Sling Shot), you can get in some great overload training, which over time can make you stronger.

The Great One

The great Ed Coan used a lot of underloading in his training. He’d use reps, paused squats and stiff-leg deads to allow him to train optimally, but not maximally too early in his training cycle. Coan trained his ass off to be the best, but do you recall seeing him do lifts that were at 100 percent in the gym? Maybe he did, but most of the videos show him leaving a little something for the next training session — and, even more important, for the next meet.

As a meet got closer, Coan would begin to start to “overload” his body by using lifts and gear that would allow him to lift the most. I put overloading in quotes because Coan told me recently that he never took maxes in the gym. Think about that for a minute. He also said he never missed a weight in training. Wait a second. Really? That tells us that even the Great One left a little in the tank when he was training. In addition, underloading-type methods early in the cycle helped Coan lay down the bricks for a bigger foundation going into the heavier training sessions. You remember that all this strength training and muscle building is to get chicks, right? Well, Coan has had a very pretty girlfriend for more than 20 years. If he wasn’t so strong and jacked, I seriously doubt his personality and height (5’5”) would have gotten him any women.

Underloading Rules

No missed reps. Ever.

Leave something in the tank. This leaves something to the imagination and keeps you intrigued. Kind of like how a chick in a skirt is sometimes hotter than a naked chick. Leaving a little strength in the tank also keeps you in a positive frame of mind at the end of the workout, and going into the next one.

You know you want to be jacked.

Wrap. If you’re not in the gym to get jacked or to get strong, then what are you doing there? Even those of you who want to lose body fat or get skinny, that is done out of the gym, not in the gym. You lose body fat and keep bodyweight in check by controlling the foods you eat, not by burning an extra 300 calories on an elliptical. If you want to go from dud to stud, then you may as well train properly to get the fastest results and the hottest chick possible. Use the underloading method and feel yourself get reloaded for future workouts. The next time someone says, “Hey, how much can you lift?” you don’t have to give 20 excuses on why you suck. You’ll be able to look them right in the eye and say, “A lot more than you!”

“Look how strong I am!”

This phrase normally means you’re probably telling a lie somewhere else. “Look how strong I am with my 700-lb. rack pull!” Then it comes time to do 700-lb. full range in a meet and you can’t budge the damn thing off the floor.

Louie Simmons says that if you’re about 10 percent stronger on an exercise, it’s time to flip over a few more rocks and find the next one that’ll take you to the next level. I’d go as far to say to try finding exercises you’re 10 percent weaker at and utilize them two or three times per month on your max-effort days. Let’s face it, doing things we are not good at sucks — but sometimes it’s necessary, right? I hate reading, but I love lifting. Well, you can’t get better at lifting unless you’re educated. I hate to write; I practically finished high school at a fifth- or sixth-grade reading and writing level. But here I am, writing to help spread the word. Do the things you suck at, and get ready to go from dud to stud. Remember, it’s what you think you already know that prevents you from learning. Do not let your ego paralyze your progress.  PM 

This article originally appeared in the July/August edition of Power Magazine.
© Power Media, 2011.

Subscribe to Power Magazine here.

For months, the meet director, Will Millman, kept telling me he had a huge surprise. I never really grasped what that meant until that day. I get there and they shuffled me to the back warm-up area. The lifters were all in on it so they had the guy surrounded. As soon as I got back there, they all moved to reveal………..LOUIE SIMMONS!!! He drove all the way from Westside Barbell in Columbus, Ohio to give me an achievement award. He was there all day and answered lifting questions the whole time to any lifter that asked him. Now, how many strength coaches in this state would have liked to been there for that???

Then to top it off, Richard Sorin from Sorinex equipment, was there too! He presented me with a plaque. He and his son have been to dozens of my four-hour squat and bench sessions just soaking up the atmosphere involved with world record training attempts. Many times they had to chip in and spot because there were not many lifters there when I trained.

Never in my life have a felt so honored than to have these gentlemen show up and support not just Powerlifting but ME! Louie told me he came because of my dedication and sacrifice as a lifter all these years. And I actually listened to him on what to do to be the best. When they asked him come down to SC and present me the award, he never hesitated. He just said, “I had to do this for you!”

Competitive Powerlifting is over for me now, but that is going out with a huge BANG!!!

You just never really know who you will run into in the middle of nowhere all in the name of STRENGTH!

God Bless and I will see you on the platform.

DONNIE THOMSPON

As always, the details are here. Register today! (There’s a rumor that the late entry fee…which doubles the fee to 80 bucks will be enforced this time. Big Time. No exceptions. Get your entries in early, or at least on time.)

The live stream of the SPF Men’s open was recorded on Ustream. The videos can be viewed here.

Our gym is a 5,600 square foot converted garage with no mirrors, no machines and no TVs.  In other words, “no fuss.”

But, one of the most unique and best things about MTSC (and the point of this missive) is that MTSC houses the excellent and famous power lifting gym, ST (a gym within a gym), owned and coached by Mark Bell.

Inside the first ST Gym

The ST/Midtown collaboration was made just about 4 years ago.  Our gym had been open for 2 months when I was reading Men’s Health and noticed a “training tip” in it from Mark Bell; whose gym was listed as Super Training, Sacramento.  Intrigued, I instantly turned to Camilo, my partner, and said, “Why don’t I know this Mark Bell and what/where is Super Training?” (Editor’s note: Click this link, then click on the dot in Northern California to see the video version of this training tip.) After connections to Mark were figured out and contact was made, Camilo and I were headed out to Super Training (ST).   At the time, ST was about 600 square feet in a multi-unit warehouse on Norwood Drive .  Anyone in the Sacramento area knows that Norwood is not in the “best” neighborhood.  In fact, I had never been out that way before.  Nevertheless, I was excited to meet Mark and check out his space; with the hope that Mark would entertain the idea of moving ST to our gym. (Editor’s note: it was actually about 900 square feet altogether but it was so jammed full of stuff, it looked a lot smaller. Check out the original Super Training Gym location in the video below.)

ST was not what I expected.  I had been pretty nervous to meet Mark and sort of scared of meeting his crew, who from what I read and heard, were a bunch of surly huge dudes lifting insane amounts of weight.  Well, the part about huge dudes/ insane amount of weight was correct but I didn’t really get any of the surliness.  Everyone was cordial (including Mark who I learned very quickly is one of the most clever people in the world) and the only thing that shocked me was that the gym was a complete mess! We spoke to several ST members and spent about an hour with Mark.

Needless to say, the visit was a success.

Bears...Teddy and otherwise

I read an article by Dan John several years ago and he said, “You should always be a little scared when you walk into your gym.”  And, BAM, I got it.  If you feel safe when you are approaching your training, you are probably not pushing yourself or varying your workouts enough.  And if you are not getting better, you are getting worse.

Like this, for YEARS I went to a big box gym.  I had no goals beyond skinny jeans and “just doing it.  ”It was all treadmills, 10- pound dumb bells and the same dude staring at the same girls.  I was neither afraid nor inspired.  I just did it, everyday.   And guess what, I saw no change in me, or the world I lived in.  I was not stronger, happier or even skinnier.  In the worst case I was a gerbil; and in the best case I was at least…”moving.”

Sistas are doin' it for themselves.

So, today I thrive on being a little intimidated.   And so should you.  If you are so intimidated that you will never walk through the roll-up doors of ST, it probably is not the place for you anyway.  But if you have a healthy dose of fear and still make it in, you will be welcomed.  And if you actually stick around and observe you will see that we lift with purpose (always to get stronger) and we support each other with a purpose (to get stronger).

Training with ST is not easy.  I have trained through hip injuries, backaches, and sinus-headaches and with a piss poor attitude.  Since training with ST my lifts have increased: Squat 314, Bench 214 and Deadlift 319.  That is a 412-pound increase in about 2 years.  That does not suck and it is, as they say, the proof in the pudding.

Tara Getty

I don’t own a house, an apartment or a condo.   I own a gym.  The gym is where I work out all my issues and where we help others do the same.  It is a sanctuary for many.  It may seem scary at first but everyone who trains here will tell you they feel the strongest in their lives here.

Tara Getty co-owns Midtown Strength and Conditioning with Camilo Gutierrez. Midtown’s website is here and her about.me is here. Thanks, Tara! 

Among the men, Crossfitter Jake Cutting of San Diego dominated the lightweights with his performance. Going 530, 315, 585, and 1430 total raw while weighing only 194, Jake set an open California state raw squat record and destroyed all of the National Police Fire records. Heavyweight Tai Dydasco got the crowd fired up with his lifts, going 600, 450, 600, and 1650 raw at 287 bodyweight.

Single ply lifter and crowd favorite Richard Simon showed us all how its done. He put up a 775 total weighing in at only 174.5 and at 80 years of age! No fear… No excuses!

Newcomer Cassidy Hilton, a multi ply lifter from Utah, put together a solid day on the platform with a 1935 total in the 259s. He took the class and Best Lifter for the men.

In the bench only classes, heavyweight Jarred Roberts hit a big raw 485 to win the class. Nine year old Antonio Santillan set a new California state record for preteens when he hit 70 pounds on his fourth attempt. And veteran Rich Lopez hit a single ply 705 bench, setting a new Bench Only state record.

Special thanks goes out to all who made this meet possible: First, to John Welbourn who hosted the meet at his very cool facility So Cal Strength and Conditioning. John also sponsored the meet by providing prizes from Paleo Brands and Crossfit Football. Second, a big thanks to Big Thad Coleman and Jarred Roberts for supplying the extra equipment to make sure the lifters had all they needed in the warmup area. Thanks also goes out to CNP Professional for providing the prizes for the women lifters, CNP’s outstanding Pro-Ms Protein. And last but certainly not least, a huge thanks to Team Super Training, for driving down from Sac to judge all day and handle lifters.

Official results are here.

Cara Westin

Two great tastes...

The road paved by Louie Simmons and his elite lifters gives me confidence that his program works. Why do I feel it works? How about 20 800-lb. deadlifters! The Russians used to do a lot of testing on their weightlifters, and Lou adapted a lot of those principles. Now he has his own testing ground at Westside Barbell. Through science, math and lots of trial and error, Lou has come up with the “Westside Barbell Method.” Time and time again this method has not just worked for Lou and his lifters, but for thousands of athletes all over the world. My gym, Super Training (ST), was started in 2006, and this is the method we have used from day one.

I trained at Westside for a little more than a year in 2004. Simply put, if you’re not at Westside it’s hard to know exactly what Louie is working on next. There is some variation between what we do at ST and what they do at Westside Barbell. But we utilize all the general ideas of Westside Barbell. As Lou says, “Our results justify our methods.” I also use lifter feedback and trial and error to figure out what will work best for ST. The program we use consists of three different methods: repetition, dynamic and max effort.

Repetition: Be Jacked!

...99, 100.

This method uses higher reps and moderate weights to promote bigger muscles. Remember a bigger muscle will create better leverages. That’s something to think about for all you fat guys who don’t even look like you work out. More often than not, a bigger muscle is a stronger muscle.

The repetition method also gives you a chance to strengthen where you are weak and allows you to train the smaller muscle groups. It’s used in every workout after the main dynamic or max effort methods are completed. Also known as the “bodybuilding method,” it includes a lot of standard bodybuilding protocols, such as three to four sets of eight to 12 reps. You can also implement super sets at this stage of the workout.

Work on getting a pump. There, I said it. Pump. Seriously, bodybuilders know how to build muscle like no other athlete on earth, so why not employ some of their methods to slap on some muscle?

Dynamic Effort: Be Fast!

Who is ST's fastest squatter?

This day is devoted to three concepts: bar speed, form and conditioning. Bar speed is key. Start with about 50 percent of your one-rep max and move the weights fast. Move the bar with violence. Try to exert as much force as possible on every rep. Bands and chains are often added to the bar to give you more optimal weights that will allow you to generate more force. Ingrain great form. Perfect practice makes perfect. Work on your conditioning through high volume and short rest intervals. Eight to 12 sets of two to three reps with 60 to 120 seconds rest.

Remember, it’s important to go up in weight about half the time after your speed work is done. If you used 250 lbs. plus a green band for eight sets of two, then go ahead and take about three or four more heavy sets. Try 275, 300, then 315. These heavier sets will really test your courage and strength as you try to keep your form in a fatigued state. On top of that, it’s just fun! (How fast is fast? Check out the video below.)

You will have one day a week devoted to training fast. This is known as dynamic effort, speed training or force training. This day is designed to refine your form and make your body produce as much force as possible. Because you’re teaching your body to produce force and explode, it’s common to use either bands or chains to give you optimal weight to accelerate. The use of bands and chains is referred to as accommodating resistance.

In addition, this day can be devoted to higher volume and conditioning. I suggest being in a group of three to five lifters and going one person after the next. Rest periods can be as short as one minute and, if you’re out of shape or doing heavier sets, you can use up to three minutes. The weights on this day will normally start out at around 50 percent. Raw lifters may be up in the 70 percent range. But again, focus on bar speed and not bar weight.

How do you know if you’re too slow? If the weight slows down during any part of the concentric phase then it may be too heavy. If you have to lower the weight super slowly, then the weight may be too heavy. Your eccentric phase (lowering of the bar) should be one to three seconds. Your concentric (raising of the bar) should be one to two seconds. You’ll notice top lifters standing up with massive weights up to 1,000 lbs. faster than you can get up off a couch. That’s explosive power at its best.

Some notes: On a lower body day, some type of box squat is used every week. You may use two or three-week waves for the weights and the bar. On speed bench, some type of bench is always used, i.e. floor press, board press, regular bench.

Subtle..

On lower-body day, the outfit needed is typically a pair of Chuck Taylor shoes, a belt and a pair of powerlifting briefs. It’s my belief that even raw lifters should use briefs from time to time. This will allow you to overload the squat and keep the hips supported. For upper-body speed bench, a pair of wrist wraps and a Sling Shot is a good idea.

I know, I know, that was a cheap-ass plug – but it’s not like I’m saying you have to buy my one-of-a-kind multi-purpose wraps that can go on your elbow, forearm, wrist or knee. I’m not saying you have to buy my amazing shoulder stabilizing Sling Shot. It’s simply a recommendation from my website, www.HowMuchYaBench.Net. Seriously, though, the Sling Shot will allow you to add more volume, use more weight and keep your shoulders and chest from feeling destroyed.

Face-splosion

Lift the heaviest weights possible for a one- to three-rep max. Some newer lifters may want to hold back onthis a bit as they adapt to the new training methods and exercises. Switch up exercises every week or every other week and max out. Select exercise variations of the squat, bench and deadlift. Warm up with low reps so you don’t burn yourself out. Record your max and try to beat it. Get back to the same exercise every four to six weeks.

Make small jumps in weight as you get near your max. Doing extra sets is better than missing weights. The best lifters in the gym very rarely miss. This may mean that they’re only going to 95 percent or so. However, this can still make you stronger as it builds confidence for you. It also teaches your body what it’s like to make big lifts instead of missing them. Stronger lifters will often times make better choices with how they pick their attempts. Choose wisely.

How we do at ST:

Tuesday: Max effort squat/deadlift. This day has more of an emphasis on deadlifts. At ST we simply rotate the max effort work as seen in the quick example below. You will see that even our speed deads might be done on our max effort day. Remember there is more then one way to skin a cat. If a deadlift is not performed as the main movement, it may be used as an assistance movement for reps or speed.

Sample max effort lower body movements:

Box squat with various heights and barbells. I like using the cambered bar and safety bar on these days on a parallel or slightly below parallel box.

Suspended good mornings.

Good-mornings. My favorite is chain suspended good-mornings with chains on the bar, so the barbell is resting in the chains and it also has chains on the end of the barbell for added resistance. I like to do them from different heights, ranging from lining it up with my groin and lining it up with my sternum while it’s resting in the chains.

Deadlifts– conventional, sumo, reverse band, off mats or off the rack. You can also deadlift while standing on mats to create a greater range of motion. My favorite deadlifts are with chains, standing on mats and reverse band.

ST sample three-week break down of max effort exercises:

Week 1: Low box squat to a max set of one to three reps. Follow this up with six to eight sets of one or two reps of speed deadlifts. You will use 50 to 70 percent of your max pulling against bands or chains. Don’t get caught up with the number crunching too much – you’re not a nerdy accountant (no offense, Pops). Lift weights and ask questions later.

Week 2: Reverse band deadlift followed by raw squats, four sets of four to six reps, or reduce the weight and perform three sets of five reps on the reverse band deads.

Week 3: Suspended good-mornings – followed by crying, then finish up with a little bit of death. Warning: It is better to blow out a hammy then it is to blow out an o-ring.

Get it on the flo...

Sample max effort exercises for upper body:

Floor press. My two favorites are against bands or chains.

Board press. One, two or three boards.

Sling Shot bench, with or without reverse bands.

Bench against bands or chains.

A full-range regular bench press can be used, but we do not do this at ST.

Saturday: Dynamic effort squat/deadlift. This day is focused more on the squat. I enjoy the fantastic feeling of doing three-week waves. I’ll also use two-week waves from time to time as well. I don’t get all crazy about the percentages, but a good rule is to use about 50 percent for week one, give or take 5 to 10 percent and use that as a starting place. So a wave may look like this if you squat 500 lbs, increasing the bar weight by about 3 to 5 percent each week.

Example:

Week 1: 50 percent 250 lbs., plus a green band for 10 sets of two.

Week 2: 55 percent at 275 lbs., plus a green band, for eight sets of two, working up in weight to a heavy double.

Week 3: 60 percent at 300 lbs., plus a green band, for six sets of two, then work up using singles. Go to 90 percent and do not miss!

Speed weight for Donnie.

It is a common practice to do eight to 10 sets of one to two reps on speed deadlifts after dynamic squats. The percents would normally be about 60 to 80 percent depending on how fast you can move the weights.

I’m not a fan of de-loading or any such word, so I simply start the next cycle over where again you’d start with a lighter load in the 50 percent range. I hate to get on a rant, but screw it, it’s my magazine – I will anyway. What do you need to de-load from? Why is everyone always crying about being hurt? Pain is part of this sport, train for pain. Train your pain tolerance and please stop being a big fat baby. Remember this: no brain, no pain! Stop thinking about it so much and just lift. I seriously don’t want to hear how you missed the lift because your knees came in. The truth is you missed the weight because you have the hip strength of 90-year-old grandma. You know the kind. They use walkers with the tennis balls under the front. I’m just as guilty as the next guy in terms of making excuses, but remember that the road to nowhere is paved with excuses.

Sunday: Dynamic effort bench. I use a variety of bars, bands and chains. The set and rep scheme is normally eight to 10 sets of three reps with about 50 percent of max. On occasion I will do six sets of five reps or six to eight sets of four. The main focus is explosive power and having your form be the same throughout most of the sets and reps. The best lifters make their last few reps look the same as their first few.

Bell and Burdick speed bench with bands.

Typically I use the mastodon bar, or the fat bar on speed day. Every few workouts I’ll do a floor press for the speed sets. I prefer to do at least two-week waves but sometimes I end up wave-less. I feel it’s important to lift and work with my team as much as possible. So if I come in and Big Roy wants to use straight weight for the day, I’ll hop in on that. You’ll get a better workout by training with other guys rather than following some stupid spread sheet. I have made this mistake more than once.

Bamboo Bar AKA Band Bell available at Westside-Barbell.com

I like using the bamboo bar with Kettlebells after I do my speed work. I use the bar nearly every week with three to five sets of 10 to 15 reps. This bar is just insane and I feel it keeps me injury free and strong.

Wrap It Up!

Remember to always follow up these main event exercises with assistance work. Choose exercises that will build and strengthen the muscles involved in the bench, squat and deadlift. This is also a great time to work on weak areas.

Do your homework and buy products that will help you to become as strong as possible. Hop on the Internet and start looking up information on Louie Simmons and Westside Barbell. Buy Louie Simmons’ book The Westside Book of Methods. Many of the bands, chains and barbells mentioned in this article can be purchased from Louie at Westside-Barbell.com.

Give this program a shot. Don’t just try it out for a week and say it doesn’t work. Give it at least a month take time to learn your trade and understand the program. Above all else, realize that the best lifters train hard and you need to as well, no matter what program you follow. Surround yourself with the best and most positive people that you can. One rotten egg can make the whole room stink. At Super Training we roll with this motto: “Either you’re in or you’re in the way.”

Truth

Mark Bell
Super Training Gym Owner
Sling Shot Inventor
Power Magazine Editor-at-Xtra Large.

Read more about the Westside Method template in Dave Tate’s excellent Periodization Bible and from Louie Simmons himself on Westside-Barbell.com. Also, check out our videos, many of them with commentary, on SuperTraining.TV and the Never Enough DVD series available under the Team Store tab above.

Oh, and subscribe to Power Magazine or download back issues including the one in which this article appeared (Louie Simmons cover).

Photos by Jim & Sam McDonald

By

Cara Westin – www.GetFnStrong.com

You’ve been lifting heavy for a while and want to test yourself on the platform. Are you ready to enter your first powerlifting meet? Are your numbers good enough to enter a meet? There is only one answer to that question, no matter who you are, YES! Powerlifting is at its core an individual sport. We all lift to set new personal bests, and the only way to really do that is to get out there and compete against yourself. What you learn at your first meet, and every meet thereafter, will help you to refocus your training to make you stronger.

So how do you prepare in the days, weeks and months before the meet in a way that gives you the best chance for a successful performance? Here are some ideas to get you there:

Stan Efferding - Ultimate Raw

Raw or Gear?  Most people start out raw. Unless you are lucky enough to have a powerlifting group or team like Super Training nearby, it will be a challenge to use gear on your own as a beginner. Besides, gear is expensive. Raw lifting has become very popular and extremely competitive, so it is a great place to start. Don’t sit around being a spectator. Challenge yourself and get some numbers on the board!

Once you’ve been at it for a while, you may decide raw is for you. Or you may look at all that gear and the big lifts with lust in your heart and a grown-up checkbook. Once you decide to move into geared lifting, the choices are endless. Single ply or multi ply? Which shirt is best for me? Tight in the hips or legs? Inzer, Metal, Titan or Overkill? We gear whores are constantly searching for the perfect combination to get that illusive PR.

Whatever you decide about gear will effect what meets you choose to do. You will need to make sure the type of lifting you do is offered at meets near you. At Super Training, we run meets sanctioned by the Southern Powerlifting Federation (SPF). It is one of the few, or perhaps only, federations that offer raw, single ply, and multi ply divisions at the same meet. We are also able to offer the very popular Crossfit division in California, which gives Crossfit competitors an opportunity to test their training and lift against each other. (The CrossFit division is for raw, full meet competitors who belong to CrossFit gyms.)

Donnie Thompson - Ultimate Gear

When you have identified a meet and organization, you should go to that organization’s website and take a look at their rules. Each organization has slightly different requirements with regard to wrist and knee wraps, and the commands for the lifts.  (The SPF rulebook is here.)

Another decision is whether to do the full meet (squat, bench and deadlift) or bench only or bench and deadlift only (push-pull). Unless you have a physical limitation that would keep you from squatting in your first meet, do the full meet. You’ll be happy you did.

Selecting your first meet. Now that you know what kind of lifting you’ll be doing, you can look for a meet that offers the division you are looking for. Ideally, find a meet within easy driving distance so you are not struggling with travel issues as well as a new competition. It is also very important to select a meet that is new-lifter friendly. When you have identified a meet you are interested in, contact the Meet Director. If this is a good meet for first timers, the Meet Director should let you know. A good Meet Director will be able to give you advice on preparing, and may be able to hook you up with an experienced handler at the meet to guide you through. Many new lifters have been handled by Super Training pros at our meets! Here is a good resource for finding a meet near you.  Also, remember to get your entry in by the deadline! 

Lisa does her best to make this singlet look good.

Virtually all organizations require that you wear a wrestling singlet when lifting. Make sure you have one or purchase one in plenty of time for it to be shipped to you. Google “wrestling singlet” for sites that sell them. You may also be able to find a store that sells them locally, but don’t count on it. There’s really no downside to buying a somewhat larger size than you might think you need. Don’t waste a lot of time trying to find a stylish one. There is no such thing.

Train Like You Fight, Fight Like You Train!  In the weeks and months before your meet, train to succeed on the platform. Make sure your squats are hitting depth, have someone give you the commands you’ll be getting on the platform, and don’t drop the weight from the top of your deadlift. If at all possible, train with experienced lifters who can critique your lifting.

Practice using the gear you will compete in. If you will use knee wraps, wrist wraps or knee sleeves on the platform, make sure you use them in training, at least for your last few heavy sets.

Make a Checklist.  Create a checklist of everything you will need at the meet. (Check the rules again for this.) Include all the gear you will use, as well as anything else you might need. (The list will grow with each meet.)  Remember to pack liniments, aspirin, food, water and sports drinks. A powerlifting meet will last all day and you may not be able to get food at the venue. Make sure to pack foods that you are accustomed to. Meet day nerves wreak havoc on the insides, so that is not a good time to pack those spicy Indian leftovers in the ice chest.

You will need to time when you eat and drink. Most lifters eat their largest meal after they squat and eat light the rest of the day. You will not want to squat or deadlift with a full stomach.

Pre-Meet Rest. It is a good idea to give yourself one full week of rest and recovery prior to the meet. This period of inactivity is tough for some lifters, but it really is essential for most people. You should continue to stretch and do any necessary rehab during that week.

Weigh Ins.  Most meets offer several weigh in times. Many federations, including the SPF, offer weigh ins up to 24 hours before the meet. The more time before the weigh in, the better chance a lifter has of regaining any weight cut to lift in a particular weight class. It is generally not a good idea to worry about cutting weight for your first few meets, though. Unless you are within a pound or two, lift in whatever weight class is natural for you. Your first few meets need to be about getting experience on the platform and setting baseline numbers. You will use these to guide your future training. Cutting weight is an art and if done incorrectly can destroy you physically and ruin your chances of having a good day.

Gear Check? Some federations also have a “gear check” at the weigh in (the SPF does not), but you’ll want to find out ahead of time if one is required and bring all the gear you’ll wear on the platform with you to the weigh in. Some are even concerned with what kind of underwear you plan to wear (again, the SPF is not). The SPF does, however, require that you wear long socks when deadlifting in the meet (and as mentioned above, a wrestling singlet for all three lifts when lifting raw and the bench when lifting in gear).

Give them your next attempt!

Choosing and Reporting Attempts. You will get three attempts each in the squat, bench and deadlift. You will need to give your “openers” when you weigh in. “Openers” are your first attempts and should be a weight you can lift easily with technical correctness. A good rule of thumb is to open with a weight you can comfortably triple. For your first meet, focus on successfully completing as many attempts as possible. The more lifts you make, the more fun you’ll have. If you leave some weight on the platform in your first meet, you can get it next time.

Immediately after your first and second attempts, be sure to let the scoring table know what your next attempt will be. Remember that you can never choose less weight for your next attempt. Most meets, including those run by Super Training, use kilo plates rather than pound plates. Kilo conversion charts will be available to help you convert from pounds. (Kilo plates are calibrated so that the weights on bar during the meet are exact and accurate.)

Be aware that the order of lifters in the flight is determined by the weight of each attempt. The order is LIKELY TO CHANGE during the second and third attempts. Generally an announcer will repeat the names of the next three to four lifters after each attempt. Listen closely for your name so that you’re ready to take the platform when the bar is loaded.

Read the meet entry, and be on time! Late arrivals can delay the start of the meet and are not fair to other athletes who are preparing lift.

Be at the Rules Briefing and Ask Questions.  The rules briefing is usually held within an hour before the scheduled start of the meet. Listen closely and be sure you understand the instructions being given. If you’re confused about something, don’t hesitate to ask questions. Chances are you’re not the only one who needs clarification. The judges want you to succeed and they will make sure you understand what they’ll be looking for. Good sportsmanship is always expected, and remember there are usually children in the crowd, so don’t swear on the platform.

If you miss a squat, don't dump the bar. Stay with it and the spotters will help you.

Warmups.  Before the meet starts, flight lists will be posted. This will tell you which group you are in. Know how long it takes you to warm up and be ready for your first attempt. (You should have your warmup plan prepared in advance.) Take your time warming up. The warmup is not a workout. You are preparing your body for a max effort attempt on the platform. You will already be nervous. Don’t exhaust yourself in the back room. All of us at Super Training have at least one story about watching someone warm up to their opener…and sometimes beyond. Don’t be that lifter.

Help! You should bring with you any handlers you need. If possible, they should be people who train with you and know how to assist you with your gear, knee wraps, bench liftoffs, etc. They can also give your next attempts to scorer’s table. Powerlifters are some of the nicest people on the planet (when they’re not on the internet). If you don’t have help, you will usually be able to find some one who can give you a hand.

On the Platform. Pay attention to the commands from the head referee (center chair) and follow them. There’s nothing more frustrating that completing a lift but not getting credit for it because you missed a command. (We see so many new lifters struggle or bomb because they are nervous and forget to wait for the commands.)

If you feel yourself losing a squat attempt, always stay with the bar. Don’t bail out and let the bar free fall toward the floor. Super Training meets typically have fantastic, experienced spotters. They’re there to protect you. If a bar hits the floor, the meet will be delayed while the bar is unloaded, returned to the rack and reloaded.

If you’re not sure why a lift was not passed by the referees, ask one. Be respectful, though, since refs are usually volunteers who are giving their time to a sport that they love. It’s also a nice gesture to thank them after the meet.

Now you’re ready. Put it all together on game day and set some PRs! Every competitive lifter has a first meet story and now you’ll have one of your own to tell. Some of the biggest lifters in the sport have some of the most humbling stories…but that’s a topic for another article.

Good luck and have fun in your first meet!

(Want to see what meets at ST look like? Check out these videos.)

Cara Westin, CSCS, is a certified strength and conditioning coach who offers individual strength coaching for athletes, powerlifters and law enforcement. She has 25 years experience as a powerlifter and 29 years in law enforcement. She can be contacted at Cara@GetFnStrong.com.

Edited by Jim McDonald. Pictures by Jim and Sam McDonald