Retired: AR-Hall of Famer
Im on week 5 now and I love this routine
The deadlift days are sure starting to get heavy. Especialy the squats I am weak in the squats and squatting after deads and straight leg deads is a real killer.
But 70% of my max(170kg) in the dead has never feel this easy beforeespecialy not when standing on a box.
I cant wait to se what Il pull when its 1rm time in 5 weeks.
Retired "hall of famer/elite powerlifter"
johan, try the three lift program i sent you next(the spread sheet i sent you) ALL your lifts will sky rocket!!! my dead has gone through the roof, i pulled 545 for 5 yesterday weighing 185lbs. i have never been able to come close to that weight for that many reps at that light of a body weight!
Last edited by Doc.Sust; 04-27-2006 at 03:05 PM.
Retired "hall of famer/elite powerlifter"
johan, i am also putting together a brand new dead program. i take alot of benedict magnusons traing combined with a little help from sgt rock brent howard and andy boloton and came up with a crazy hybrid program that is going to blow any other program!! one traing day a wk, alternating exercises every wk, one wk squat with deadlift auxillaries, the following wk, dead lift with more deadlift auxillaries. than i have one other day where you do ironmanH.I.T traing for quads and hams. it is simplistic, short, and easy to follow, i will print it out after my meet is over.
Retired: AR-Hall of Famer
sounds very promisingCant wait to se that one!!
Retired "hall of famer/elite powerlifter"
best program i ever wrote
Productive Member
I calculated my 1rep max on deads to be about 375 and after three weeks of training the Doc Method, I nailed 405 easily. Felt good to pull four plates.Originally Posted by johan
Im on week 5 now and I love this routine
The deadlift days are sure starting to get heavy. Especialy the squats I am weak in the squats and squatting after deads and straight leg deads is a real killer.
But 70% of my max(170kg) in the dead has never feel this easy before
I cant wait to se what Il pull when its 1rm time in 5 weeks.
Retired "hall of famer/elite powerlifter"
5 plates is just around the corner..keep working hard it will happen quicker than you think if you stick to the routine
Retired "hall of famer/elite powerlifter"
plate is just around the corner 4 u, keep up the good work!
Associate Member
hah and you could have done more :P seeya tommorow man..
Retired "hall of famer/elite powerlifter"
no you are being kind. hey every one, this is my new training partner, look out after i am done with him this guy is going to be a force to reckon with! whole lot of raw potential
Retired: AR-Hall of Famer
thats pretty damn insane weights. How tall are you bro? Your the weight I want to be with the strenght I want to have
Retired: AR-Hall of Famer
Junior Member
doc.sust, any word on when you will post this routine? Also, any chance of making the three lift spreadsheet you drew up accesible to the rest of us?
Vitamin Enhanced Sociopathic Post Whore
im also very interested in this routine. please post Doc Sust. My dead lift and squats are my weakest points. would love to blow some plates up
Retired "hall of famer/elite powerlifter"
shoot me your email via pm and it is yours
Retired "hall of famer/elite powerlifter"
my dead only routine i have posted as a sticky, if you want the 3 lift program, shoot me a pm of your email and i will get it to you, i would make the spread sheet a sticky but i dont know how to get it from my email to post here , i have tried unsucessfully
Junior Member
Got it, thanks doc...
Last edited by artica; 04-28-2006 at 10:44 PM.
Retired "hall of famer/elite powerlifter"
you will have mail in a few seconds
Junior Member
You might have to host it somewhere then post the link to the DL here. don't know who would host an excel or word file though....
Yes, the 3 lift routine doc... My previous post above has my email addy for you. Thanks again.
Retired "hall of famer/elite powerlifter"
sent it to you, i am sure you will have questions about the exercises, ask me and i will explain
Junior Member
no questions, Manta ray squats will have to be substituted, I understand their purpose so sub won't be hard to figure out.
Thanks again. Will keep you updated once I give it a go after Senior Nationals. I was looking for something to take less brain power from me...
Retired "hall of famer/elite powerlifter"
yeah for the mantas, you can sub in high bar close stance pause squats or high bar box squats, i also added in partial squats,(done on the squat day rt after regular squats) for the first 8 wks and for the last 4 wks, i added in walk outs, feel free to change some things up. i also only did 3 sets of lat movements on the day required for lat movements. program still worked great.
i also subed in SLDL instead of the dimmels, i did sldl using 75%of whatever weight i used for that deadlift that workout day for 5 reps, 2 sets. than i would do 1 set of dimmels for 15 to finish up. the last 4 wks of the routine, i only did dimmels. this can be subed in with rev hypers, GHR also
Retired "hall of famer/elite powerlifter"
good luck at nationals, apf nationals or usapl nationals?
Junior Member
apf.
As for the routine, definitely will play around with the accesory lifts...
Maybe spend 3 weeks on dimmels, then switch to reverse hypers, then sldl's the a little rack deads the last 3 weeks to peak.
Great setup, I like the balance in the days will definitely allow for gpp work or sled work post workout, which I desperately need to include after nationals.
Retired "hall of famer/elite powerlifter"
yeah it gives you sometime to hit cardio if you have to, gpp, core strenght work, plyometrics, etc etc. it also lets you recover real easily , i like the idead of a heavy wk than a lighter wk , than another heavy,, 3 steps forward one step back type of method . it prevents you from peaking to early
Junior Member
ah yes, progressive overload. Nice.
Can't wait to see the routine you drew up based on your conversations with bolton, magnussen,sgt rock and howard. Im interested to see it..
Retired "hall of famer/elite powerlifter"
i just posted a real rough idea of it take a peak
Retired "hall of famer/elite powerlifter"
5 foot tenthats pretty damn insane weights. How tall are you bro? Your the weight I want to be with the strenght I want to have
Retired: AR-Hall of Famer
we are just about identical heights aswell.
when it comes to the week where Im suposed to do my new 1rm in the deadlift. Should I skip the upper body workouts completely and rest a few days before I pull??
Retired "hall of famer/elite powerlifter"
absolutely. i usually take an entire wk off than the following wk i pull and thats is all i do that day
New Member
Doc. Sust What was that routine?
Retired "hall of famer/elite powerlifter"
it is stickied on the previous page at the top
Vitamin Enhanced Sociopathic Post Whore
ahh old thread
but good
Retired "hall of famer/elite powerlifter"
jesus dkkitdalaw, 55000posts! you have been a on a posting rampage!!! dont know how you do it
There are currently 1 users browsing this thread. (0 members and 1 guests)
Posting Permissions
Reply With Quote