Phil - My new training template.

Due to some significant pain from a long standing injury (break in my wrist, which never healed properly) and having a lot of work on with the business and potential move to a bigger facility in the very near future,  I have left the (time consuming) equipped powerlifting for a while, and have signed up to compete in a couple of strongman competitions in September and October. I will return to competitive powerlifting either at the end of this year or the beginning of next year but currently am enjoying the variation and all-round strength that I get with the strongman training. There is something very satisfying about overhead lifting and exercises like farmers walk, yoke, tyre flips and lifting atlas stones. I am fortunate enough to have all of this equipment and more to train with at my gym, so I am enjoying making use of it.  I will still be training for usually a minimum of 2 hours per day, but when not using the lifting suits/shirts I am able to move my training times around if necessary as do not require the help of my team members quite so much.

Here is my current training programme which I officially started yesterday.

BRB Method

Monday Morning - 30 chin Ups  Each morning perform 30 chin ups. Pick one grip per month.

Monday Evening

Squat (low bar / flat heels/competition squat)

					Optional OVERLOAD - Wraps or Rev band (3 week cycles)
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Week 1	75% x 3	85% x 3-5	90-95% x 1	90-95% x 1	100-110% x 1-2	100-110% x 1-2	75% x reps
Week 2	70% x 3	80% x 2	90% x 2-4	95%+ x 1	100-110% x 1-2	100-110% x 1-2	75% x reps
Week 3	75% x 2	85% x 1	95% x 1-3		100-110% x 1-2	100-110% x 1-2	75% x reps
Week 4	75% x 5	75% x 5	75% x 5
Week 5	Re-Test Max and work off new set of %’s. Or add 5kg to all working weights and restart 4 week cycle.

B. Conventional Deadlifts

	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Week 1	50% x 5	65% x 3	75% x 5	75% x 5	75% x 5	75% x 5	75%+ x 5
Week 2	50% x 5	60% x 3	70% x 3	80% x 4	80% x 4	80% x 4	80% x 4	80%+ x 4
Week 3	50% x 5	65% x 3	75% x 2	85% x 3	85% x 3	85% x 3	85% x 3	85%+ x 3
Week 4	55% x 5	65% x 5	75% x 5	75% X 5	75% X 5
Week 5	Re-Test Max and work off new set of %’s. Or add 5kg to all working weights and restart 4 week cycle.

B.part 2 - Optional Rack Pulls above knee - Up to 110-120% 1RM deadlift for 2-3 sets of 5-6 reps

ASSISTANCE

C1 - Hamstring Movement - Choose - RDL’s (light), Duck Walk Handle RDL’s on blocks, Good Mornings? Dumbbell RDLs - 3 sets of 10-20

C2 - Glute Movement - Choose - Reverse Hypers, Snatch Grip Back Extension, Safety Bar Good Morning into Squat, Barbell Hip Raises

C3 - Lat Movement - Choose from Barbell Bent Over Rows (with straps), DB Bent Over Rows, DB Kroc Rows, T-Bar Rows

All the above should be done for high volume, bodybuilding style. Yes we are building strength but we also need some extra mass on the weaker areas of the lifts. Do not kill yourself on assistance work, just get some volume done and work hard. Sets and reps to be decided on day based on energy levels. Minimum of 2 sets, maximum of 5.

Tuesday Morning / Lunchtime - 30 chin ups

- Farmers Walk or Yoke (choose on the day)

Do some heavy pick ups first for 10 second holds

Then option of 1-2 heavy farmers walks with heavy weight

2-3 sets of 25m speed work with 90kg plus per hand.

- Then Pick one Ab exercise and train it heavy and for volume.

Stretch and SMR

Wednesday Morning - 30 chin ups

Wednesday Evening

Overhead

					Optional Set
	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Week 1	Log Clean and Press	75% x 3	85% x 3-5	95% x 1	95% x 1	75-80% x reps	1-2 axle cleans
Week 2	Log Clean and Press	70% x 3	80% x 2	90% x 2-4	95% x 1	75-80% x reps	1-2 axle cleans
Week 3	Axle Clean and Press	75% x 3	85% x 3-5	95% x 1	95% x 1	75-80% x reps	1-2 axle cleans
Week 4	Axle Clean and Press	70% x 3	80% x 2	90% x 2-4	95% x 1	75-80% x reps
Week 5	Test Maxes on both lifts back to back, or just add 2.5-5kg and repeat cycle.

B. Bench Press

					Optional OVERLOAD - Slingshot or Rev band (3 week cycles)
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Week 1	75% x 3	85% x 3-5	90-95% x 1	90-95% x 1	100-110% x 1-2	100-110% x 1-2	75% x reps
Week 2	70% x 3	80% x 2	90% x 2-4	95%+ x 1	100-110% x 1-2	100-110% x 1-2	75% x reps
Week 3	75% x 2	85% x 1	95% x 1-3		100-110% x 1-2	100-110% x 1-2	75% x reps
Week 4	75% x 5	75% x 5	75% x 5
Week 5	Re-Test Max and work off new set of %’s. Or add 5kg to all working weights and restart 4 week cycle.

C. Dips (max lift = bodyweight plus load on belt, so a max lift of bodyweight plus 72.5kg on belt is a 182.5kg lift for a 110kg lifter, and 80% would be 146kg total, so 36kg on belt)

	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Week 1	50% x 5	65% x 3	80% x 5	80% x 5	80% x 5	80% x 5	80% x 5	70% x reps
Week 2	55% x 4	65% x 4	85% x 4	85% x 4	85% x 4	85% x 4	85% x 4	70% x reps
Week 3	70% x 3	80% x 3	90% x 3	90% x 3	90% x 3	90% x 3	90% x 3	70% x reps
Week 4	55% x 5	65% x 5	75% x 5	75% X 5	75% X 5
Week 5	Re-Test Max and work off new set of %’s. Or add 5kg to all working weights and restart 4 week cycle.

Note. For those not training the chin ups in the morning, you will perform your chins super-setted with the sets of dips. 1 set of 5-8 reps per set of dips.

ASSISTANCE

D. Tricep Movement - Choose from Incline EZ bar Extensions, Reverse Band Thick Bar JM Press, Push downs, Tate Press, Bamboo Bar Close Grip Bench, Thick Bar Close Grip 3 board Bench, Close Grip Floor Press - 2-4 sets of 8-20

E. Chest and Lats GIANT-Set - Incline Thick Dumbbell Press (neutral Grip, elbows out), Dumbbell Flyes, Dumbbell Pull-Overs and Lat Pull Down (choose a grip and stick with it for a month) (all high rep 15-25 PUMP sets) 2-3 rounds.

F. Biceps and Rear Delts - Bicep Blaster 5 sets of 8-12 reps + YTWLs on incline bench + blackburns

Thursday Morning - 30 chin ups

Thursday Lunchtime/evening - Light recovery work (sleds) Light Abs too.

Friday Morning - 30 chin ups

Friday Evening

Squat Variation - Choose from Low Bar Pause Squats, High Bar Close Stance Oly Heel Squats, Front Squats or SS Bar Squats (heels). Pick a variation and train it for 4 weeks then change.

	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Week 1	50% x 5	65% x 3	75% x 5	75% x 5	75% x 5
Week 2	50% x 5	60% x 3	70% x 3	80% x 4	80% x 4	80% x 4
Week 3	50% x 5	65% x 3	75% x 2	85% x 3	85% x 3	85% x 3
Week 4	50% x 5	60% x 3	70% x 1	80% x 1	90%+ x 1
Week 5	Re-Test Max and work off new set of %’s. Or add 5kg to all working weights and restart 4 week cycle.

B. Deadlift Movement Rotation. Choose from 14”, 18” and 20” rack pulls, Trap Bar Deadlifts high or low handles, Thick Bar Rack Pulls, etc.

1-2 weeks per movement.  Work up in sets of 1-2 reps (preferably 2 reps) to a near but not exhaustive max.   

C. Grip Challenge Deadlift - Choose from Snatch Grip Deadlifts, Thick Bar Deadlifts or Double Overhand Deficit Pulls (3 mat)

Warm up then work up to a heavy single (not max) then do 1 max rep set at around 75-85%. 

If feeling good, then add in tyre flips as well and do 2-3 sets of 10+ reps.  If grip suffering  or feeling drained then pick either the tyre flips or the thick bar deads. Choose which ever you think needs more work.

D. Sled Conditioning - Alternate heavy pushes/drags and Sprint pushes/drags

Saturday

Speed Overhead - Choose Behind the Head BB Push Press, Push Jerks, Single Arm Dumbbell Jerk, Kettlebell Push Press

Stick to fast based reps, perform 5 sets of 2-3 reps, they must NOT be maxes, and must all be very fast.

B. Shoulder / Chest Press - Choose either Seated Overhead Press (regular bar) 85º bench or Incline Bench 30º. Run the movement for 4 weeks, then change.

					Optional OVERLOAD - Slingshot or Rev band (3 week cycles)
	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Week 1	75% x 3	85% x 3-5	90-95% x 1	90-95% x 1	100-110% x 1-2	100-110% x 1-2	75% x reps
Week 2	70% x 3	80% x 2	90% x 2-4	95%+ x 1	100-110% x 1-2	100-110% x 1-2	75% x reps
Week 3	75% x 2	85% x 1	95% x 1-3		100-110% x 1-2	100-110% x 1-2	75% x reps
Week 4	75% x 5	75% x 5	75% x 5
Week 5	Re-Test Max and work off new set of %’s. Or add 5kg to all working weights and restart 4 week cycle.

C. Strict Overhead - Choose Strict Axle Press for 5 sets of 5-8 reps, Kettlebell Press 3 sets of 8-12 reps, Seated Dumbbell press 5 sets of 8-12 reps

D. Stones or Keg Loading - 20 mins  and or loaded carries (hussafell stone, keg squeeze hold, zercher carry)

ASSISTANCE

E. Shoulder Raises 5-8mins - use Dumbbells, Plates, Kettlebells, Cables or bands

F. Traps - Shrugs + scapula retractor work 

G. Lats - strongman style, eg, sled rope heaves, etc

G. Biceps / Back Burn Out (with bands)