Gym And Supplement Discussion

[Birds]

Poor guy, just wanted help and got more than he bargained for lol

[L33SH]

#@Birds - He Squats (Bar) 220KG and can bench 180KG.

Suck on that, Birds

[Birds]

#@Birds - He Squats (Bar) 220KG and can bench 180KG.

okay.jpg

Unusually heavy bench for that squat...is it ass to ground or parallel?

[Birds]

Suck on that, Birds

Give you something to suck on

[L33SH]

Give you something to suck on

okai

[Birds]

See this is why I'm going to wife you one day

[markos]

isn't powerlifting based around 1rm, short, heavy sets? depends on end results that you want I guess.

I'm aiming for 1.5x bodyweight squat, 2x deadlift, and .75 OHP.

Yes it is, but the girls do higher reps in training, for instance, Nina benched bodyweight, 60kg, for 17 reps, vid on Youtube. She also deadlifted 2 x bw for 10 reps, 120kg x 10, vid on Youtube.

Common sense tells you the stronger your 1RM the stronger you'll be everywhere, thats what most dont comprehend. When Pierre was squatting 180kg@80kg, he squatted 60kg x 137 reps, vid on Youtube

Sussy, Nina, Heidi and Rebecca squat over 2 x bw and Nina and Heidi went 2.5 x bw deadlift at Nats

Now the process to achieving this is best done by increasing your 1RM, and the best way to do that is by linear progression, starting at 10's and working down to singles over the course of 10 weeks.

I remember clearly Nina benching the plates for the first time, she was over the moon. Now that she benches 80kg, she can do 17 reps with them.

So be aware, just because a PL only does singles in competition, he or she is very capable of heavy weights for high reps

You also mention OHP. Now thats not a competition lift, but it doesnt mean we dont train it. At 60kg, Nina has STRICT pressed 52.5kg, thats 88%

Max pressed 100kg@89kg, vid on Youtube

This post is just to clarify that a stronger lifter is stronger everywhere, and the best way to get your rep strength up is to get your max strength up

[bozodos]

Interesting training method - I'd thought that power lifting was all 5x5 type routines!

Are you saying that your linear method is by having sets of 10 and decreasing reps while increasing weight? Or am I missing something here?

[No Crust Racing]

I'd like some clarification on that too Markos, in PM when I talkeds about my rep scheme you said to stick with 5x5, but I realise I was not asking from a competition/trying to increase my 1RM point of view.

TTT: How did you go in your last comp? Curious to know how you rank among the decent lifters given the advice you shell you out.

[markos]

I have a whole thread on ProRaw in regards to PTC Method, I'll have a crack at explaining here.

First off, whenever we get a new client who we think is not very strong, we have them do our beginners routine. The length of time we leave them on this varies. For instance, Jack started on this June 2010, by November 2010 he was on PPP, 2 weeks ago he squatted 310kg, benched 200kg and deadlifted 310kg. He has been doing PTC Method for his last 2 training cycles.

So beginners workout is

Squats 1 x 20

Bench 3 x 7

Bent row 3 x 7

Military press 3 x 7

SLDL 2 x 15

Reads easy, one of the toughest programs you can do, its performed 3 x week. Each session you do one of the "mores", more weight, more reps or more sets. EVERY session must be progressive.

Next step is 5 x 5, agsin 3 x week

After you have attained some reasonable strength we put them on PPP. This can last indefinitely for the average guy.

Finally we introduce them to PTC Method. To do this you must be squatting 4 plates at least, the other lifts dont matter, anyone that can squat 180kg has paid there dues. Jesse is our lightest lifter and he squatted 180kg@67kg, bodyweight is not an excuse.

We pick a meet and 11 weeks out we start.

Squat

Week 1 - 3 x 10 @ 50%
Week 2 - 3 x 10 @ 55%
Week 3 - 3 x 8 @ 60%
Week 4 - 3 x 8 @ 65%
Week 5 - 3 x 5 @ 75% - add knee wraps
Week 6 - 3 x 5 @ 80%
Week 7 - 3 x 3 @ 85%
Week 8 - 3 x 3 @ 90%
Week 9 - 3 x 1 @ 95%
Week 10 - 1 x 1 @ 100%

For bench press and deadlift (and those that dont compete in wraps)

Week 1 - 3 x 10 @ 55%
Week 2 - 3 x 10 @ 60%
Week 3 - 3 x 8 @ 65%
Week 4 - 3 x 8 @ 70%
Week 5 - 3 x 5 @ 75%
Week 6 - 3 x 5 @ 80%
Week 7 - 3 x 3 @ 85%
Week 8 - 3 x 3 @ 90%
Week 9 - 3 x 1 @ 95%
Week 10 - 1 x 1 @ 100%

Read more: http://www.prorawpowerlifting.proboards.com/thread/1778/ptc-method#ixzz2XNZZDBRL

If you squatted 200kg at your last meet, we plan your numbers with 210kg as your 1RM

We never use gym lifts as a measure, this program only works for competing lifters who have a solid base.

I just want to warn people off who think they will progress on this right away.

Now the key to this program is the assistance work we do. Its MUCH heavier than the work sets in the early weeks

Here is a list of some of the assistance.

Squats
Pause squats*
SSB squats
High bar squats
Cambered bar squats
Lunges
Front squats
Leg press
Leg extensions

Bench Press
Floor press*
Close grip bench
Super Shoulder saver bar
Dips
Tricep pressdowns
Military press
DB press
Incline press
DB incline press

Deadlift
Deficit deadlifts*
Block pulls
Reverse Hypers
Bent rows
Chins
Lat pulldowns
Chest supported rows
DB rows
Shrugs

* Essential


Read more: http://www.prorawpowerlifting.proboards.com/thread/1778/ptc-method#ixzz2XNaPz6E9

Some clients do 4 x week, some 6 x week, a few 7 x week e.g. Max, Daniel, Zoran, Martin

Here is the progress made by advanced lifters between 2 meets around 12-13 weeks apart.

Max - 665kg....................700kg, went 9/9
Zoran - 687.5kg...............705kg
Jesse - 450kg...................472.5kg
Daniel - 620kg.................700kg
Stelian - 545kg................600kg
Ross - 490kg...................545kg
Conor - 570kg.................605kg
Kris - 510kg.....................545kg
Harry - 555kg...................622.5kg
Bender - 410kg.................427.5kg
Jack - 710kg.....................810kg

The only 2 who didnt squat 200kg were Jesse and Bender, both 66kg.

To demonstrate long term gains, Max added 100kg to his total in exactly 12 months

Now back to beginners, you should be squatting 100kg x 20 before moving on to 5 x 5.

Here is reality, very few ever do, and its no big deal, till they ask me 2 years later why they are so far behind others.

History lesson. Max and Dim weighed around 67-70kg, raced to a 100kg bench, Dim beat Max by a week. A few years on, Dim has never stopped training here in all that time, over 4 years, Dim squats 150kg and Max benches 170kg. How the f**k does that happen? Dims best lifts are 150kg squat, 110kg bench, 200kg deadlift, Max's are 270kg squat, 170kg bench, 260 deadlift. In any commercial gym, Dim would be regarded as quite strong, only weighs 72kg. He is our weakest lifter.

I commented the other day that Max's little brother gave Dim a 4 year head start and has flown past him on every lift, at a lighter bodyweight.

PAY YOUR DUES

I cant stress this enough.

Funnily enough Dim says he wants to look better, not fussed about the weights. Max is around 6-7% leaner body fat % and 22kg heavier, same height.

Hope this helps at least one lifter on here. Far too many say too me I wish I....................

[No Crust Racing]

Wow Markos great info and thanks for taking the time to share it.

I will now go home and put all of my gym gear on eBay and take up video games for my hobbies, I am clearly not cut out for any of this 0_0

Very impressive stuff.

(I am joking, I'll keep struggling along! )

[bozodos]

Thanks Markos, appreciate your post. Gives me an idea of what kind of direction I want to head in with my squats. At the moment I'm usually doing 4x10 @ 120-130kg on leg day plus warmup set.

How important is diet to your training style? Given that I'm currently eating to lose weight, would I be wasting my time with this sort of thing?

Trying to go for strength and aesthetics, from what I've read the two don't have to be mutually exclusive.

Edited June 27, 2013 by bozodos

[markos]

Most outside my gym find this confusing.

In a gym, you get strong

In the kitchen, you get bigger or leaner.

So when you go to the gym, train to get stronger, not pump up, or seat, make progress, then when you go home, eat depending on your goals.

If you are overweight, limit man made carbs, if you are skinny, eat a double quarter on the way home.

If you try and get bigger and stronger while trying to get leaner at the same time, spend time at the pool practicing to tread water.

If the biggest athletes in the world, bodybuilders, bulk up in the off season to come back bigger, what makes a less genetically gifted lifter think he can get bigger and leaner at the same time?

Now I always use family, Max, Nina and Jesse as examples simply because I can account for their behaviour 24/7, thats the sole reason.

Max eats non stop, I mean that. In 2014 he will be competing in the 100kg class, he started at 51kg, same height, 173cm, give or take 1-2cm. He has a tiny waist, abs, veins, still lean, but quite large everywhere else. You have to eat a lot to get bigger.

Now Jesse was going along well before he started full time work, up to 71kg, now only 67kg. Only his diet changed, he couldnt eat as often at work. He is working this out currently and will lift in the 75's next year.

So diet is critical to your progress.

Supplements, I see lots of you take them. Max is fully sponsored by Next Generation Supplements, comp fees, membership fees, travel money, all the sups he wants, every month.

All he gets is whey protein, Glutamine, BCAA, ZMA. He can have anything, creatine, pre workout etc. He has the BCAA's and Glutamine in his shakes to "boost" them, ZMA at night.

He eats 7-8 times a day. By 11am he has his 3rd meal for the day.

The guys that make the best progress here eat the most.

A while back I posted transformation pics of Dan America, went from 100kg to 84kg, absolutely shredded, 6.8% body fat, but oh so weak. Bench was 135kg, dead was 237.5kg, squat was 190kg, terrible, terrible numbers, but he was shredded.

Decided to train with Max at PTC, even though he owns his own gym in Dandenong.

At Nats he weighed 120kg, squatted 265kg, benched 160kg (reverse grip, torn pec) and deadlifted 275kg. He actually stood up with 272.5kg squat but stumbled at the top and got red lighted. Before his pec tear he benched 170kg in the gym. He is ENORMOUS. And strong, finally. This boy can eat, I mean seriously eat.

Thats how important food is.

[Trozzle]

I can definitely attest to the fact that a massively increased food intake will ramp your lifts up more than you can imagine (unless of course you're already eating buttloads)....just a shame that a large deficit will have the opposite effect all my lifts have either plateaued or gone backwards a tiny bit....oh well, will be back on the steady "bulk" again myself after this coming weekend, aiming for 120kg 1RM bench or 110kg for at least 5 reps by mid August. Hell, will probably pull it off by the end of next week lol...can manage 5 reps of 100kg bench as it is on my horrid deficit.

Recently when I've gone to give squats another shot (after giving them up thanks to lower back bullshit and not caring enough), I've discovered I can't actually hold the bar any more due to a massively decreased ROM in my shoulders....wtf?! I mean I don't stretch, and know I should....but I've NEVER stretched and haven't copped this before looks like I'm in need of some ROM rehab haha

[Birds]

What back exercises do you do Troy? Sounds like you've developed bench pressitis...

[Trozzle]

What back exercises do you do Troy? Sounds like you've developed bench pressitis...

Wide grip pull ups, pendlay rows, deadlifts (only when back day falls on a weekend), seated row (close and wide grip handles), face pulls, shrugs, lat/rear delt dumbbell flies, and other random shit. I don't do ALL these in the same session, usually try to alternate between some of them every other session. Most exercises are supersets too.

I put more effort into my back sessions than chest sessions, mostly due to rarely deadlifting lately.

[TTT]

Hey troy. Try doing squats to improve your shoulder flexibility while squatting.

[Birds]

Interesting...and you've tried a wider grip on the barbell? I find this helps with flexibility when I've had tight/tired shoulders after shoulder exercise. Stretching/flexibility exercises might be the way!

[Trozzle]

It feels like my rear delts are tearing when I support the bar, regardless of how far apart my grip is it's definitely a lack of stretching to blame, just weird how it's never been this way before lol. Oh well. Also managed a new 1RM for bench of 110kg. 120kg is way closer than I expected

[Birds]

Congrats mate...also, you'll 1RM 120 before you do 5 of 110 IMO. The latter is 125-130 1RM territory!