rj i have a question..

[Doc.Sust]

rj, when yiou squat raw, how hevy do you go up to before you throw on gear? about what percent of your suited max do youuse for raw training? also what rep scheme do you follow, fives, threes singles doubles, when training raw?

[RJstrong]

rj, when yiou squat raw, how hevy do you go up to before you throw on gear? about what percent of your suited max do youuse for raw training? also what rep scheme do you follow, fives, threes singles doubles, when training raw?

good question! when I am in gear mode I put my gear on from the beginning... my training partners tend to warm up raw, then put on briefs, and then put on the suit as they increase weight. Personally I like to use the gear all the way thru basically hoping to save myself for the really heavy sets. Now on the flip side when training raw I usually go to 500 totally raw and anything after that I put my knee wraps on (occasionally I will go as far as 600 w/o knee wraps) typically train up to the 700-750 range raw (knee wraps) for singles... my best is 805 with knee wraps on (I did that training for last years Sr. Nationals). As far as the rep scheme I like to do all the above 5's, 3's, 2's, and singles with the majority of the work off-season in the 3-5 range. you know a lot is instinctive... all the while staying tuned in to what the body is telling me in hopes of avoiding any type of injury... I have to admit though this last off season I always wore my groove briefs while squatting this next off season I will get back to more all raw lifting... I definitely want to improve my raw strength as much as possible.

[Doc.Sust]

thanks rj, last question, how may top sets will you do for the core lifts, again , lets use the squat? does this vary depending on your rep scheme? or does it depend on how you feel that day? i guess my question is basicaly how much total volume do you use

[RJstrong]

thanks rj, last question, how may top sets will you do for the core lifts, again , lets use the squat? does this vary depending on your rep scheme? or does it depend on how you feel that day? i guess my question is basicaly how much total volume do you use

usually in the 3-5 set range is the norm for me... if I'm peaking and doing singles it's 3 sets (just like a meet)... at this point I like to adjust my warm-ups to be similar to a meet also (you know how warm-ups can be as far as time restraints) so I like to make it as close to a meet scenario as possible... on a side note I always keep track of and try to beat my 5 rep 3 rep and double maxes... and really plan on working on my 3-5 rep raw maxes this off season... your right though I will always take into consideration how I'm feeling... most times I feel good, it's pretty rare for me to have a bad work-out, but it happens. Another little side note (and I am sure you feel the same way)I hate to miss lifts and actually I rarely miss lifts in the gym, I go for it when I feel right, my squat is a perfect example... I have probably had a 900 in me for the past year... I just haven't gone for it until just a few weeks ago... so I guess you can say I always leave a tiny bit left in the tank.

[RJstrong]

how about yourself Doc... I am interested in what has worked well for you over your years of training... in particular meet training?

[Doc.Sust]

i have changed my ways so many times. i have never liked westside methods because it never worked for my legs. my press yes, but still not that great results. i used to do alot of volume, 5 sets of 5 using 60% to 65% i have tried low reps high sets, 8 sets of doubles or triples. i now do alot less volume, i really stick to 2 top sets ,squats and deads i rarely go over 5-6 reps, press 8 reps is the mose, i do this for only one or 2 wks, mainly i stick to fives, i never miss a rep, always save it for a meet, i have found that training the dead or squat over 90% is to taxing on myself, so the most i may do would be 2 top sets at 3 reps, now if i am peaking, i may go to 95% for a single. i usualy peak in 3- 4 wks using 85% to 95% depending on how i feel, i may do more than a single if the weight feels light on my final top set, the most i would do would be three.,2 wks before the meet, i stop lifting heavy and just do speed work for all the core lifts on a thursday and than i wrap it up, wk of the meet i do nothing. lately i have found optimal traing with 65-80% for fives, 85 to 90% for 2-3 reps and 95% singles only no matter what. i train raw most of the time and go ove to equiped lifts in the last 3 to 4 wks, i am going to try a program i made up alternating raw and equiped lifting every other wk next time. on the raw wk, i will handle65-80% for 2 sets of fives, on the equiped days, i will handle 85% to 90% for 2- 3 sets of doubles. i dont know how it wil work but i need to learn how to use the equipment more, practice will make perfect, i just got a karin shit modified with a layer of denim, another with canvas, and another with titan f6 material, i cant touch with 450lbs with elbows way in. its going to take me awhile to learn how to use a shirt with this much power

[artica]

Great conversation guys, RJ still havn't seen you over at my site www.sostrength.com check out our articles section which hopefully june 1st we'll have doc coming in on a really nice article.

I like the raw idea you mention RJ, I definitely agree about getting the raw strength up. Groove briefs aren't all that bad to wear even trying to get raw strength up, I think the support they provide is nothing but support Im not sure they aid the lift in any way. I never used mine but I might start during my off season training, probably post Senior Nationals.

[Doc.Sust]

Great conversation guys, RJ still havn't seen you over at my site www.sostrength.com check out our articles section which hopefully june 1st we'll have doc coming in on a really nice article.

I like the raw idea you mention RJ, I definitely agree about getting the raw strength up. Groove briefs aren't all that bad to wear even trying to get raw strength up, I think the support they provide is nothing but support Im not sure they aid the lift in any way. I never used mine but I might start during my off season training, probably post Senior Nationals.

still working on that program, i have changed it a bit to suit a 3 lift program, the dead ideas i have from the"big names" in the sport mostly are all deadlift only lifters, except for andy boloton. adding the squat to the program changes my whole idea of how to train using there advice. i planed on sing the idead of altering contest form squats and deads wk to wk, now, with the new program, i am trying to make it deadlift one day and squat another day.and alternating raw and equiped training in a smaller micro cycle. the program i first wrote is perfect for the deadlift only lifter, i can print that article soon, but as for the newest idea, i would like to test it out on myself and try to work out the kinks and than print out an article after i know how it works, what do you think artica?

[RJstrong]

I know I am lookin' forward to it... Doc, when I read how you peak a month out for a contest and deload from there taking the final week off, I knew I needed to try it... which I did for the APF Southern States (my last contest). It worked very well for me (my best total thus far: 865/600/722/2188)! My old way of training for a contest was basically go balls to the wall the whole way thru with openers on the squat and bench the Mon. prior the the meet... after doing that for a few years I knew I needed to change as I always felt banged up and a bit over trained. For the Southern States I went my heaviest a month out and deloaded on week 3 and 2 and took the entire last week leading up to the meet off... Man, did I feel good on that contest day... I felt fresh and really strong! I am using your same concepts for the Seniors, this being my heaviest peak week at 4 weeks out, and I will deload next week and the week after... Just want to give credit where credit was due... You may not realize it but you are helping to create a MONSTER!

thanx again Doc!
RJ

[artica]

Doc, that sounds fine. We can wait for the 3 lift article, I think it makes absolute sense for you to try it out before printing it so that's not a problem.

[Doc.Sust]

I know I am lookin' forward to it... Doc, when I read how you peak a month out for a contest and deload from there taking the final week off, I knew I needed to try it... which I did for the APF Southern States (my last contest). It worked very well for me (my best total thus far: 865/600/722/2188)! My old way of training for a contest was basically go balls to the wall the whole way thru with openers on the squat and bench the Mon. prior the the meet... after doing that for a few years I knew I needed to change as I always felt banged up and a bit over trained. For the Southern States I went my heaviest a month out and deloaded on week 3 and 2 and took the entire last week leading up to the meet off... Man, did I feel good on that contest day... I felt fresh and really strong! I am using your same concepts for the Seniors, this being my heaviest peak week at 4 weeks out, and I will deload next week and the week after... Just want to give credit where credit was due... You may not realize it but you are helping to create a MONSTER! thanks rj.
thanx again Doc!
RJ

thanks rj glad it worked for you!

i deload differetly now, 3 wks out i hit 95% for 1-2 singles, than the next wk, i lift speed work style w/ no bands or chains at about 50% for a couple sets of double or triples doing all 3 lifts in the same day later in the wk, than i just rest until its time.