Powerlifting for Competition - Terry Grimwood



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Coal, Steel and Iron:

Pennsylvania's Golden Triangle of Strength

by Dave Yarnell

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Doug Hepburn



Powerlifting for Competition

Three-Day Alternating Week (16 week) Program

Because lifters wear so many different kinds of suits and supportive equipment, it is difficult to determine just what percentage each lifter will gain from his equipment. Therefore, we will not consider the use of any equipment throughout this particular program unless otherwise stated.

On your squat, bench, and deadlift perform all of your warmup and progressive sets with minimum reps. However, make sure you are warmed up enough to progress from set to set to avoid injury. Do not waste your energy on those climbing sets! Finally, approach each workout with equal concentration.

NOTE: An explanation of "progressive x" -

e.g. 3 sets moderate-heavy progressive x 8 reps

 - Begin with a moderate weight and progress to a heavier intermediate weight for the next work set  before finally finishing with your heaviest work set which should be performed with equal concentration and technique for all 8 reps. Adapt this explanation to "6 sets light-moderate weight progressive x 10-15 reps" and all the other "progressive x" sections of the workouts. This allows the intensity of assistance work to be varied through the cycle.

Week 1, Day 1 (Monday)

1.) Stretch

5-10 minutes.

2.) Leg Curls (hamstring warmup)

2-3 light sets, light weight x 8 reps.

3.) Squat (40% of current max)

Warmups - just enough.

3 sets x 10 reps.

4.) Leg Extensions

3 sets light weight x 15 reps.

5.) Leg Curls

3 sets light weight x 10 reps.

6.) Calf Raise (good stretch)

3 sets light weight x 10 reps.

7.) Stretch

3 minutes.

Finished!

Week 1, Day 2 (Wednesday)

1.) Stretch

5-10 minutes.

2.) Bench Press (40% of current max)

3 sets x 10 reps.

3.) Dumbbell Bench Press (flat)

3 sets light weight progressive x 10 reps.

4.) Dumbbell Flyes (flat)

2 sets light weight x 10 reps.

5.) Seated Overhead Press (dumbbells) or Press Behind Neck

3 sets light weight progressive x 10 reps.

6.) Dips (bodyweight)

3 sets x 10 reps, go deeper each set.

7.) Triceps Pressdowns

5 sets light weight progressive x 15 reps.

8.) Stretch

3 minutes.

9.) Hang From Bar (bodyweight, upright position)

3 sets x 15-30 seconds each.

Finished!

Week 1, Day 3 (Friday) 

1.) Stretch

5-10 minutes.

2.) Deadlift (40% of current max)

Warmups - just enough.

3 sets x 10 reps (if conventional)

6 sets x 5 reps (if sumo)

3.) Lat Pulldown (wide handle to front)

6 sets light-moderate weight progressive x 10-15 reps.

4.) Lat Pulldown (wide handle to rear)

3 sets light-moderate weight progressive x 8-10 reps.

Finished!

Week 2, Day 1 (Monday)

1.) Stretch

5-10 minutes.

2.) Leg Curl (warm up hamstrings)

3 sets light weight x 8 reps.

3.) Squat (50% of current max)

Warmups - just enough.

3 sets x 8 reps.

4.) Leg Extension

3 sets light weight x 15 reps.

5.) Leg Curl

3 sets light weight x 10 reps.

6.) Leg Press

3 sets light weight x 15 reps.

7.) Calf Raise (get a good stretch)

3 sets light weight x 10 reps.

8.) Stretch

3 minutes.

Finished!

Week 2, Day 2 (Wednesday) 

1.) Stretch

5-10 minutes.

2.) Bench Press (50% of current max)

Warmups - just enough.

3 sets x 8 reps.

3.) Dumbbell Bench Press (flat)

3 sets light weight progressive x 10 reps.

4.) Seated Overhead Press (DB's) or Press Behind Neck

3 sets light weight progressive x 10 reps. 

5.) Close Grip Bench Press

3 sets light weight progressive x 10 reps.

Week 2, Day 3 (Friday)

1.) Stretch

5-10 minutes.

2.) Deadlift (50% of current max)

3 sets x 8 reps (if conventional)

6 sets x 4 reps (if sumo)

3.) Lat Pulldown (wide handle to front)

6 sets light-moderate weight progressive x 15 reps.

4.) Lat Pulldown (wide handle to rear)

3 sets light-moderate weight progressive x 8 reps.

Finished!

Week 3, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (60% of current max)
Warmups - just enough
3 sets x 5 reps.

4.) Leg Press
3 sets moderate weight progressive x 8 reps.

5.) Leg Extension
3 sets moderate weight progressive x 15 reps.

6.) Leg Curl
3 sets light-moderate weight progressive x 15 reps.

7.) Calf Raise (get a good stretch)
3 sets light-moderate weight progressive x 8-10 reps.

8.) Stretch
3 minutes.

Finished!


Week 3, Day 2 (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (60% of current max)
Warmups - just enough
3 sets x 8 reps.

3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light-moderate weight progressive x 10 reps.

4.) Dumbbell Bench Press (flat)
3 sets light-moderate weight progressive x 10 reps.

5.) Dips (bodyweight or weighted)
3 sets x failure (go deeper each set).

6.) Triceps Pressdown
5 sets light-moderate weight progressive x 15 reps.

7.) Stretch
3 minutes.

8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.

Finished!


Week 3, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (60% of current max)
Warmups - just enough
3 sets x 5 reps (if conventional)
6 sets x 3 reps (if sumo)

3.) Lat Pulldown (wide handle to front)
6 sets moderate weight progressive x 10 reps.

4.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.

5.) Hyperextension (bodyweight)
3 sets x 10 reps.

6.) Stretch
3 minutes

7.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.

Finished!


Week 4, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (70% of current max)
Warmups - just enough
3 sets x 5 reps.

4.) Leg Press
3 sets moderate weight progressive x 8 reps.

5.) Leg Extension
3 sets moderate weight progressive x 10 reps.

6.) Leg Curl
3 sets moderate weight progressive x 8 reps.

7.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.

8.) Stretch
3 minutes.

Finished!


Week 4, Day 2 (Wednesday)

1.) Stretch
5-10 minutes

2.) Bench Press (70% of current max)
Warmups - just enough
3 sets x 5 reps.

3.) Dumbbell Bench Press (flat)
3 sets moderate-heavy weight progressive x 8 reps.

4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.

5.) Close Grip Bench Press
3 sets moderate-heavy weight progressive x 8 reps.

6.) Triceps Pressdown
6 sets moderate weight progressive x 10 reps.

7.) Stretch
3 minutes.

8. Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.

Finished!


Week 4, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (70% of current max)
Warmups - just enough
3 sets x 5 reps (if conventional)
6 sets x 3 reps (if sumo)

3.) Stiff Legged Deadlifts
3 sets moderate weight progressive x 8 reps.

4.) Lat Pulldown (wide handle to front)
6 sets moderate-heavy weight progressive x 8-10ps.

5.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
6.) Stretch
3 minutes.

7.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.

Finished!


Week 5, Day 1 (Monday) ALTERNATING WEEKS BEGIN!

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (40% of current max)
3 sets x 10 reps.

4.) Leg Press
3 sets moderate weight x 10 reps.

5.) Leg Extension
3 sets light weight x 12 reps.

6.) Leg Curl
3 sets light weight x 8 reps.

7.) Calf Raise (get a good stretch)
3 sets light weight x 10 reps.

8.) Stretch
3 minutes.

Finished!


Week 5, Day 2, (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (75% of current max)
Warmups - just enough
3 sets x 5 reps.

3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.

4.) Dumbbell Bench Press (flat)
3 sets moderate-heavy weight progressive x 8 reps.

5.) Dips (bodyweight or weighted)
3 sets x failure (go deeper each set)

6.) Triceps Pressdown
6 sets x moderate-heavy weight progressive x 10 reps.

7.) Stretch
3 minutes.

8.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.

Finished!


Week 5, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (40% of current max)
3 sets x 10 reps (if conventional)
5 sets x 5 reps (if sumo)

3.) Lat Pulldown (wide handle to front)
5 sets moderate weight x 10 reps.

4.) Lat Pulldown (wide handle to rear)
3 sets moderate weight x 8 reps.

5.) Stretch
3 minutes.

6.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.

Finished!


Week 6, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (75% of current max / with suit & wraps)
Warmup - just enough
3 sets x 4 reps.

4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set that day be 10%, then by 15%, then by at least 20% for your third and final set).

5.) Leg Press
3 sets heavy weight progressive x 8 reps.

6.) Leg Extension
3 sets moderate weight progressive x 10 reps.

7.) Leg Curl
3 sets moderate weight progressive x 8 reps.

8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.

9.) Stretch
3 minutes.

Finished!


Week 6, Day 2 (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (40% of current max)
3 sets x 10 reps.

3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.

4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.

5.) Seated Machine Bench Press (closer grip)
3 sets light weight progressive x 10 reps.

6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.

7.) Stretch
3 minutes.

Finished!


Week 6, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (75% of current max / with suit)
Warmups - just enough
3 sets x 4 reps (if conventional)
4 sets x 3 reps (if sumo)

3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for 3 seconds).

4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.

5.) Lat Pulldown (wide handle to front)
5 sets moderate-heavy weight progressive x 8 reps.

6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.

7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.

8.) Stretch
3 minutes.

9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.

Finished!


Week 7, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (40% of current max)
3 sets x 10 reps.

4.) Leg Press
3 sets moderate weight x 8 reps.

5.) Leg Extension
3 sets light-moderate weight x 12 reps.

6.) Leg Curl
3 sets light-moderate weight x 12 reps.

7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 10 reps.

8.) Stretch
3 minutes.

Finished!


Week 7, Day 2 (Wednesday

1.) Stretch
5-10 minutes.

2.) Bench Press (80% of current max / with shirt)
Warmups - just enough
3 sets x 3 reps.

3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.

4.) Dumbbell Bench Press (flat)
3 sets heavy weight progressive x 5-8 reps.

5.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 8 reps.

6.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.

7.) Stretch
3 minutes.

8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.

Finished!


Week 7, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (40% of current max)
3 sets x 8 reps (if conventional)
5 sets x 5 reps (if sumo)

3.) Lat Pulldown (wide handle to front)
5 sets light-moderate weight progressive x 10 reps.

4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 8 reps.

5.) Stretch
3 minutes.

Finished!


Week 8, Day 1 (Monday)

1.) Stretch
5-10 minutes

2.) Leg Curl (warm up hamstrings)
2-3 light sets x 8 reps.

3.) Squat (85% of current max / with suit and wraps)
Warmup - just enough
3 sets x 3 reps.

4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set that day by 10%, then by 15%, then by at least 20% for your third and final set).

5.) Leg Press
3 sets heavy weight progressive x 8 reps.

6.) Leg Extension
3 sets moderate weight progressive x 10 reps.

7.) Leg Curl
3 sets moderate weight progressive x 10 reps.

8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 10 reps.

9.) Stretch
3 minutes.

Finished!


Week 8, Day 2, (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (40% of current max)
3 sets x 10 reps.

3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.

4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.

5.) Seated Machine Bench Press (close grip)
3 sets light weight progressive x 10 reps.

6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.

7.) Stretch
3 minutes.

Finished!


Week 8, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (85% of current max / with suit)
Warmups - just enough
3 sets x 3 reps (if conventional)
5 sets x 2 reps (if sumo).

3.) Rack Pulls (four to six inches above knees)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for 3 seconds.

4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.

5.) Lat Pulldown (wide handle to front)
5 sets moderate weight progressive x 8 reps
.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.

7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.

8.) Stretch
3 minutes.

9.) Hang From Bar (bodyweight, upright position)

3 sets x 30 seconds each.

Finished!


Week 9, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curls (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (40% of current max)
3 sets x 10 reps.

4.) Leg Press
3 sets moderate weight x 10 reps.

Leg Extension
3 sets .ight-moderate weight progressive x 12 reps.

6.) Leg Curl
3 sets light-moderate weight x 8 reps.

7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 10 reps.

8.) Stretch
3 minutes.

Finished!


Week 9, Day 2 (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (85% of current max / with shirt)
Warmups - just enough
3 sets x 3 reps.

3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.

4.) Dumbbell Bench Press (flat)
3 sets heavy weight progressive x 5-8 reps.

5.) Seated Machine Bench Press (narrow grip)
3 sets heavy weight progressive x 8 reps.

6.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.

7.) Stretch
3 minutes.

8.) Hang From Bar (bodyweight, upright position)

3 sets x 15-30 seconds each.

Finished!


Week 9, Day 3 (Friday)
1.) Stretch
5-10 minutes.

2.) Deadlift (40% of current max)
3 sets x 8 reps (if conventional)
5 sets x 5 reps (if sumo).

3.) Lat Pulldown (wide handle to rear)
5 sets light-moderate weight progressive x 10 reps.

4.) Lat Pulldown (wide handle to front)
3 sets light-moderate weight progressive x 10 reps.

5.) Stretch
3 minutes.

Finished!


Week 10, Day 1, (Monday)
1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (90% of current max / with suit and wraps)
Warmup - just enough
2-3 sets x 2 reps.

4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set for that day by 10%, then by 15%,then by at least 20% for your third and final set).

5.) Leg Press
3 sets heavy weight progressive x 8 reps.

6.) Leg Extensions
3 sets moderate weight progressive x 8 reps.

7.) Leg Curl
3 sets moderate weight progressive x 8 reps.

8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.

9.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.

10.) Stretch
3 minutes.

Finished!


Week 10, Day 2, Wednesday

1.) Stretch
5-10 minutes.

2.) Bench Press (40% of current max)
3 sets x 10 reps.

3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.

4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.

5.) Seated Machine Press (narrow grip)
3 sets light-moderate weight progressive x 10 reps.

6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.

7.) Stretch
3 minutes.

Finished!


Week 10, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (90% of current max / with suit)
Warmups - just enough
3 sets x 3 reps (if conventional)
5 sets x 2 reps (if sumo).

3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for three seconds).

4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.

5.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.

6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.

7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.

8.) Stretch
3 minutes.

9.) Hang From Bar (bodyweight, upright position)

3 sets x 30 seconds each.

Finished!


Week 11, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (40% of current max)
3 sets x 10 reps.

4.) Leg Press
3 sets moderate weight x 10 reps.

5.) Leg Extension
3 sets light-moderate weight x 12 reps.

6.) Leg Curl
3 sets light-moderate weight x 8 reps.

7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 8 reps.

8.) Stretch
3 minutes.

Finished!


Week 11, Day 2 (Wednesday)

1.) Stretch
5-20 minutes.

2.) Bench Press (95% of current max / with shirt)
Warmups - just enough
2 sets x 2 reps.

3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.

4.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 5-8 reps.

5.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.

6.) Stretch
3 minutes.

Finished!


Week 11, Day 3 (Friday)
1.) Stretch
5-10 minutes.

2.) Deadlift (40% of current max)
3 sets x 8 reps
5 sets x 5 reps (if sumo).

3.) Lat Pulldown (wide handle to front)
5 sets light-moderate weight progressive x 10 reps.

4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 10 reps.

5.) Stretch
3 minutes.

Finished!


Week 12, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (100% of current max / with suit and wraps)
Warmups - just enough
2 sets x 2 reps.

4.) Heavy Walkouts
(begin with a weigh that exceeds your heaviest set that day by 10%, the by 15%, then by at least 20% for your third and final set.

5.) Leg Press
3 sets heavy weight progressive x 8 reps.

6.) Leg Extension
3 sets moderate weight progressive x 8 reps.

7.) Leg Curl
3 sets moderate weight progressive x 8 reps.

8.) Stretch
3 minutes.

Finished!


Week 12, Day 2, (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (40% of current max)
3 sets x 10 reps.

3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.

4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.

5.) Seated Machine Bench Press (close grip)
3 sets light-moderate weight progressive x 10 reps.

6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.

7.) Stretch
3 minutes.

Finished!


Week 12, day 3 (Friday)
1.) Stretch
5-10 minutes.

2.) Deadlift (100% of current max / with suit)
Warmups - just enough
2 sets x 2 reps (if conventional)
3 sets x 1 rep (if sumo).

3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for three seconds)

4.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.

5.) Stretch
3 minutes

6.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.

Finished!


Week 13, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curl (warm up hamstrings)
2-3 sets light x 8 reps.

3.) Squat (40% of current max)
3 sets x 8-10 reps.

4.) Leg Extension
3 sets light weight x 12 reps.

5.) Leg Curl
3 sets light weight x 8 reps.

6.) Stretch
3 minutes.

Finished!


Week 13, Day 2 (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (100% of current max / with shirt)
Warmups - just enough
2 sets x 2 reps.

3.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 5-8 reps.

4.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.

5.) Stretch
3 minutes.

Finished!



Week 13, Day 3 (Friday)

1.) Stretch
5-10 minutes.

2.) Deadlift (opener with suit)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your present max).

3.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.

4.) Stretch
3 minutes

Finished!


Week 14, Day 1 (Monday)

1.) Stretch
5-10 minutes.

2.) Leg Curls (warm up hamstrings)
2-3 sets light weight x 8 reps.

3.) Squat (opener with suit and wraps)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your current max)j.

4.) Leg Extension
3 sets moderate weight progressive x 8 reps.

5.) Leg Curl
3 sets moderate weight progressive x 8 reps.

6.) Stretch
3 minutes

Finished!


Week 14, Day 2 (Wednesday)

1.) Stretch
5-10 minutes.

2.) Bench Press (opener with shirt)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your current max).

3.) Seated Machine Bench Press (close grip)
3 sets moderate-heavy weight progressive x 5-8 reps.

4.) Triceps Pressdown
5 sets moderate weight progressive x 8-10 reps.

5.) Stretch
3 minutes

Finished!


Week 14, Day 3 (Friday)

1.) Stretch
5-10 minutes

2.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.

3.) Stretch
3 minutes.

4.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.

Finished!


Week 15 OFF ALL WEEK / DO NOT WORK OUT / REST COMPLETELY!



Week 16 MEET! 
(Usually at the end of the week on a Saturday or Sunday / This will give you two complete weeks of rest / DO NOT LIFT! / Save it for the meet / You have done everything necessary with your training to have a great meet / Good Luck!!!!

Varieties of Deadlifting - John Grimek

http://chaosandpain.blogspot.ca/2012/09/destroy-opposition.html

Varieties of Deadlifting

by John Grimek (1962)

In spite of some opposition to the deadlift by a few authorities in the past, the deadlift is still one of the finest exercises for any barbell man to include in his training. But the name "deadlift" has a strange, ominous ring to all who are not familiar with weight training, although many comedians have kicked it around here and there and gotten some laughs with it. In spite of its name being the butt of an occasional joke there are many varieties of this exercise that exert tremendous influence upon the body when employed regularly, either as a muscle and strength developer or a remedial exercise.

Click Pics to ENLARGE

Art Weige, who was a very good deadlifter for a tall man, 

lifting a heavy weight in the old York gym.

For some reason the importance of this exercise over the years has been overlooked, and today only a small proportion of all weight lifters include this movement regularly in their training. The few who employ it do so primarily as a back strengthener and conditioner. Many bodybuilders have the impression that it has no particular value for them. This conclusion is wholly unjustified. Those who share this conclusion are foolishly depriving themselves of a fine exercise. However, when this exercise, the regular deadlift, is used faithfully it has exceptional merits in keeping the back strong and the spine flexible . . . something we all need.

Steve Reeves, with his long arms and wide shoulders

doing one of his favorite forms of deadlifting

holding the rim of each plate.

Actually the deadlift is one of the oldest exercises known in body culture. At one time this exercise appeared in all training courses, most of which proclaimed it to be the finest all-round exercise for the body, putting greater emphasis on it as a back conditioner and overall power builder. And even today among the better informed this opinion still exists; only actual lifting movements are comparable. When this exercise is worked regularly it serves to develop those two cable-like muscles, the erector spinea, that run along each side of the spine (from the head down to the hips) better than any other exercise except, and I repeat, the quick lifting movements. All these movements and exercises, such as the deadlift, serve to develop and strengthen the entire back. This is important since this is the region where weakness is first felt by most persons. Yet this region can be kept strong and flexible throughout life with proper training, and especially with some of the exercises mentioned here.
 

Tommy Kono illustrates the isometric deadlift on the power rack.

The real truth of the matter is that very few people give their backs any consideration. It is only when they get "laid up" with a backache that they begin to realize the necessity of keeping the back strong and flexible. Exercise is always thought of by the uninitiated as a means to fight off accumulated weight to which most of us are so easily susceptible in this society, but exercise is just as important in keeping the muscles toned up and strong so they can oppose the pull of gravity upon the body. Once the muscles lose their tonicity they are subjected to many injuries, and the muscles of the back seem to be the most prone to injury when we choose to allow them to weaken. This weakness is reflected in the numerous cases of ruptured disks we so frequently hear about these days. But if the muscles along the spine and sides were kept strong such back conditions would be much less frequent. And when there is weakness in the lower back the pressure between the vertebrae is increased, thus breaking down the disks and resulting in what is commonly known as a "ruptured disk." Confinement with traction usually follows, augmented by heat, massage and medication. When improvement fails, surgery is often called for, with varying results.

Ron Lacy, Mr. America 1957, shown doing the stiff legged deadlift from the floor. 

Most people are unaware that the spinal column is made up of approximately 33 vertebrae and arranged in such a way as to provide maximum bending movement in all these segments except the coccyx region. Each vertebra is bound and kept in place by strong ligaments. Through this column passes the spinal cord, the nervous system of the body, with nerves passing through this column to every section of the body. Any subluxation of the spine can cause pain, making any movement very uncomfortable. Strengthening the muscles in and around this area will help to keep the back in better condition and thus prevent future backache. As pointed out earlier this can be accomplished with the deadlift variations given herein, all of which work these muscles and will safeguard you from back miseries. 

140 pounder, Art Neiss, lifting 460 at Muscle Beach, Santa Monica, California.

Naturally the question of body proportions and structure governs anyone's ability to perform a commendable deadlift. A fellow with proportionately long arms, regardless of height, will always outlift the shorter armed fellow if both are of approximately the same strength (and determination). His longer arms allow him to get into a better position to pull on the weight; neither does he have to lift the weight as high, but just barely above the knees. For a time many were of the opinion that fellows with shorter legs and longer upper bodies would make the ideal deadlifters. I always doubted this. Instead I felt that a man with longer legs and a shorter back would be better suited for lifting heavier poundages in this lift. My reason for this conclusion, and you'll probably agree with me if you analyze the movement, is that most of the lifting is done with the legs, and a shorter back with longer legs permits a better position to be assumed for making a heavy deadlift. And because the torso is shorter less strain is placed on the back in straightening up. A fine example of this was the featherweight lifter John Terry. At a bodyweight of slightly over 130 pounds  he deadlifted around 600. Terry wasn't a tall man by any means - around 5'2" - but his legs were long for his height, as were his arms. His arm span equaled that of the average 5'10" man, and when he completed the deadlift the weight was only an inch or two above his knees.

In fact, most men with longer backs are more flexible than those who are shorter in this region. This explains why so many longer legged fellows are unable to touch their toes (unless they have unusually long arms) as the shorter men can do. Many long legged men are unable to lower the weight past their toes in the stiff legged deadlift, while those with longer torsos can do this without too much trouble. Consequently, body mechanics do help to make it easier for one individual to do the stiff legged deadlift, while another finds the regular style of deadlifting easier and more appropriate.

 

Left: Harry Johnson, Mr. America 1959, uses a high bench for stiff legged deadlifts.
Right: George Shandor does the exercise with a low bench. 

Some bodybuilding authorities in the past had the opinion that too much stretching and stiff legged deadlifting help to overstretch the spine and the ligaments that bind the vertebrae. Personally, I don't think this is a serious as it may sound. Actually, all the muscles, tendons, and ligaments become stronger with use, and if this is ever overdone an injury is likely to result, not merely an overstretching of these parts. Nevertheless, there is no point in overdoing any exercise. The object of regulated training should be towards the improvement of the body, and not to injure or debilitate it!

O.B. Smith of Kansas City

regular deadlifting for power with over 550 pounds.

Let us analyze some of the methods of deadlifting exercises and learn which muscles such exercises activate.

Regular Deadlift: in this lift the back, legs and hips bear the brunt of the movement. Also activated are the shoulders, trapezius, biceps, abdomen and the grip.

Stiff Legged Deadlift: All the muscles mentioned in the previous lift, plus the buttocks and all the muscles located on the rear of the legs from the buttocks down to the heels.

Bendover or Good Morning Exercise: This one is similar to the stiff legged variety so far as similar muscles are concerned, but less weight is used to accomplish this. Because the weight is held on the shoulders behind the neck the leverage is vastly increased. Certain individuals prefer this variety to the stiff legged deadlift. Both are good developing exercises.

Deadlift by Holding Rims of Plates: A fine novelty of the regular deadlift that requires strong fingers and an exceptional arm span. Affects almost the same muscles as the regular deadlift, though the latissimus dorsi is involved somewhat. Grip and arm span remain a big factor in this lift.

Straddle Deadlift: Some men can do more in this variety than in the regular deadlift. You begin in exactly the same way as you would in doing the straddle (Jefferson) lift, except the weight is lowered until it touches the floor and the back is rounded. Although the upper and lower sections are strongly involved, the legs and trapezius are vigorously involved.

Isometric Deadlift: All muscles as described above in all varieties.

Now, which exercises among this group should you do? That's entirely up to you and what you wish to accomplish. You may have noticed that most lifters use either the regular deadlift, the straddle type of deadlift, and isometric pulls for power building. Bodybuilders, on the other hand, favor the stiff legged variety because it reacts favorably upon the muscles and is an excellent conditioner. In any case, if you want to keep your back strong, flexible and free from annoying misery, now and in the future, this is the time to start and continue to exercise your back regularly.

Gene Neil, first man in North Carolina to deadlift 700 pounds.

It's always a good idea to finish off your deadlifting with an extra strong pull on the power rack, or to handle a weight that is near your limit. However, and I want to emphasize this point, always warm up your back before attempting anything that is near your limit. The powerful muscles of the back respond best, for bodybuilding purposes, when 8-10 repetitions are used, even more in some cases. But for strengthening purposes and building overall power, 1 to 5 reps with limit poundages and repeated for 3 or more sets should be used. 

The Two Hands Snatch , Part One - Dave Webster and Al Murray

Great Britain, 1964

Preface

These notes have been published by popular demand.

Al Murray and Dave Webster travel extensively and are personally acquainted with top lifters and coaches from all over the world. They are very experienced in all aspects of weightlifting, but unlike many others, they do not rely on their own subjective observations and personal judgement alone. In addition to observation, tests, measurements and discussion with leading research workers, anatomists, etc., Webster filmed the lifters and then methodically analyzed the lifts in the light of anatomical and mechanical principles. The lifts are sometimes filmed with three cameras at the same time so that they can be seen from several angles. At other times a particular part of the body is filmed on its own - for example, loop films may be made of the rear foot only as it lands in the split. No effort has been spared in their investigations.

Both authors are actively engaged in many aspects of film and TV work. Webster appears regularly on several television stations and his "Get Fit" series on Border TV had an extended run while "Leisure Time" on Grampian TV was another most successful series.

Al Murray has appeared in various types of films including an interesting series of advertising features. He has also appeared with success in numerous instructional films, the best known of these being "Weight Training for Sport" and "Easing the Effort." These are two of the excellent range of sports and recreation films.

Their lectures, books and magazine articles have aroused considerable interest but their depth of knowledge is still largely untapped as they must often cater for large numbers who require basic knowledge rather than the minority group who wish advanced theory.

The qualifications of these writers asre many. Both are very experienced weight lifters and have held records in several weight divisions. Both are college trained Physical Educationists and both were selected to lecture at the first Coaching Conference at Munich. Their talks were so successful that they were asked to prepare further lectures for the second Conference, held in France. In permitting publication of these notes, the authors stress that they must always remain flexible in their teachings and be prepared to alter techniques in the light of new findings and interpretations of the rules.

  

THE WELL TRODDEN PATH

To appreciate fully the various aspects of snatching and to drive home the lesson that styles arre constantly changing, a review of snatching styles is necessary. It would be unwid\se to trace the entire history of the lift as it has been included in the lifter's repertoire ever since the sport became organised, and even at the turn of the century it was included in weightlifting textbooks (Scientific W/Lifting [T. Inch], Text Book of W/Lifting [Arthur Saxon]), alongside the bent presses and continental lifts so popular in those days. In those times, however, the briefest of descriptions would be considered sufficient, and even up to the time of the second world war many "experts" would give their entire theory of snatching in half a page - and this with a little bit of padding.

Most of our knowledge of lifting styles of those times has been gained from photographs and eye witnesses' accounts, and frankly we are not impressed by the accuracy of these methods. Suffice it to say that the snatch was done with a shoulder width grip and at the lowest position the lifter was  half squat, half split position, generally looking up at the bar.

When the lift was regularly included in the Olympic Games, great advances took place in technique.

Generally speaking, prior to the 1936 Olympics, the French lifters seemed to favor the split style and the Germans and Austrians the squat style. It is relevant to note that both employed an UPRIGHT position of the trunk.

Britons have almost always preferred the split style but there was a swing towards the squat when in 1935 two American lifters, Bill Good and Bob Mitchell, came to Britain and amazed audiences with efficient squat style snatches. Mitchell was an upright snatcher, going quite low without any exaggerated forward bend. Good, however, did a half squat and at the end of the dip his head would be poked forward and hips would be well back. The reaction was shown in an oft published photograph where he was forced onto his toes. being a half squat, he was under the bar fast and this speed stunned the onlookers. The style caught on and to our knowledge it was the first time the term "dislocation" style was used.

The performance of Germans Josef Manger and Rudolf Ismayr in the squat style added further popularity to squatting, but again Manger had some bad habits which were copied. Many, perhaps most, of his lifts were half squats; he too did the lift onto his toes, but he looked up at the bar and had a fairly upright position of the trunk.

It is a great pity that it was the spectacular and faulty styles which were copied, for had they imitated the more workmanlike squatters who jumped their feet a little bit astride and got their hips close to their buttocks whit body fairly upright, then progress would undoubtedly have been faster. The British lifters were at a further disadvantage because even in the mid-thirties the rules still demanded a shoulder width grip. The unsuccessful efforts to improve with half squats, on the toes and with the dislocation style, and the continued success of Egyptian lifters who were mainly split stylists probably had an effect in keeping the split style favorite in Britain, and as far as normal mobility is concerned it is easier to do a split snatch than to attempt a squat snatch in the very early days of training. A few years before the second world war most of the world records were held by squat lifters but by 1941 the pendulum had swung the other way and split lifters reigned supreme with EVERY RECORD being held by splitters.

Naturally hostilities prevented any great progress and by the time the fighting was over, new lifting habits had been developed.

Many of these were very bad techniques. For example, recovery to the front foot was common and lifters were quite wrongly taught to thrust their heads forward in front of the bar when snatching.

It took the British Coaching Scheme to correct these major faults in their own country, and it was a long uphill fight.

With another swing back to squat snatching, the whole cycle of mistakes was repeated. People had evidently forgotten the lessons of the mid-thirties and when in the 1948 Olympics, Pete George electrified audiences with his fantastic lifting, the clock was turned back to the poking head dislocation styles. It is emphasized that this is not by any means a personal attack on George, a wonderful lifter who considerably enriched the Iron Game. However, we believe that just as people copy the champions and profit by their good points we can also profit by the mistakes of the greats. Always it is the exciting and colorful lifters who capture the imagination and are copied. Much was written about Pete George's style of snatching but the writers of the period would have done a great service to lifting had they CORRECTLY interpreted Pete George's style, for we have photographs and films to show that in many when Pete hit the lowest position, he was indeed in the position we advocate, with body upright and hips close to the heels. His head and back position a fraction later being partly reaction and partly an idiosyncrasy, possibly cultivated by his instructors. Actually the great majority of squat snatchers of this period, the late 40's and early 50's, were upright squatters, and numerous examples can be given.

It is mainly with this upright style that records have gone ahead and whereas in pressing it can perhaps be claimed that alteration and interpretation of the rules has contributed largely to the amendments in the record lifts, with snatching improved techniques is mainly responsible.

There have been many other variations in snatching. There was a phase when the influence of the Egyptians made the Dive Start popular; there were some who used a one-legged squat or half split style when Stan Kratkowski broke the USA middleweight record in 1937. When Rigoulet placed his thumb alongside the fingers instead of around the bar, some even copied this. So it goes on - phases, fashions, styles, call them what you may.

However, while the authors re reluctant to make any rash or exaggerated claims, there is no doubt that many experts believe that until the appointment of Al Murray as National Coach, and the introduction  of the BAWLA Coaching Scheme, weight-lifting instruction was not of a high standard and certainly not explained in sound anatomical and mechanical principles as outlined in this publication.

It has always been the policy of the British National Coach and the Chief Scottish Coach to base their instruction on these methods and make their theories available to all, though there is a danger of these principles being utilized by coaches and instructors outside the coaching scheme - and indeed outside Britain.

This booklet is not for the average lifter who does not want to be bogged down with data, this can be confusing to those who are not inclined to studying mechanics, anatomy, and physiology.

The movements have been analyzed from films taken by the authors at competitions all over the world. They were thoroughly studied in terms of skeletal mechanics and muscular action and, once the principles are understood, lifts may be taught and executed with greater efficiency and accuracy. In addition, strain will be diminished and there will be less danger of injury.

Those wishing to make a deeper study of mechanics applied to human motion are advised to obtain Geoffery Dyson's book "The Mechanics of Athletics."



In this publication we will not try to alter the course of weight-lifting as a result of our research. What we will do is to recommend you put into practice what believe is the greatest lesson to be gleaned from this resume of snatching techniques:

YOU MUST ALWAYS BASE YOUR THEORIES AND PRACTICES NOT ON WHAT THE CHAMPIONS DO BUT ON SOUND PRINCIPLES OF PHYSICAL EDUCATION AND KINETICS.  

Staying Motivated - Tom Kubistant

http://www.theironsamurai.com/romancing-the-snatch/

 “In Romania, I train on a bar that is bent. My gym has bad lighting and very little heat in the winters. Here in America, you have everything you need to train. It’s not in the bar or the gym or the platform . . . it’s in you.”

Nicu Vlad

Becoming Versus Staying Motivated

The first step in better understanding motivation is to realize that there is an important distinction between becoming motivated and staying motivated. Becoming motivated if really pretty easy. I become motivated when I see someone really putting out in the gym, when I pick up a lifting book or magazine, after a run of a couple of outstanding workouts, or when I receive compliments on what I've done. All of these sources inspire me to greater efforts.

However, the really challenging thing is learning how to stay motivated in training, especially when those nice positive outside stimuli are not around. Staying motivated is a major key in putting in consistent workouts. Staying motivated is less influenced  by situational occurrences such as receiving compliments or reading a magazine. It has its base in one's attitudes, beliefs, and goals.   

So, the critical issue of motivation is learning how to stay up for every workout. There is nothing magical about it. Staying motivated is a learned habit that takes a little awareness and effort, but pays dividends in providing consistent and regular results.

In order to better understand how to stay motivated in your training, take a little time now and answer this question: "What things do I need to regularly do, be, or have in order to stay motivated in my lifting?"

?

Some of you may have responded with such answers as good equipment, a regular training partner, previous successful workouts, appropriate and obtainable goals, good nutrition, intense concentration, or persistence. If you look at the types of answers you gave, you will notice that they usually fall into two general categories: those sources outside of you and those inside of you. 

The Two Forms of Motivation

Successful lifters and bodybuilders understand that there are two forms of motivation: extrinsic (external) and intrinsic (internal). Each form is necessary in order to achieve consistent gains, but as in cooking, one has to know when to use each ingredient.

Extrinsic motivation comes from sources outside us. We become inspired when we view a bodybuilding or lifting competition, receive compliments and support from friends who understand what we're doing, or read and learn about new training approaches. Once we become motivated in this way, we then usually seek to copy, repeat and continue to apply these inspirations. The challenge with using extrinsic motivation is that unless we integrate it into our belief systems and lifestyles, we will soon run out of the willpower to continue.

You see, willpower (or self-discipline) is a very finite entity. For example, right now as you are reading this, see how long you can stay angry. Go ahead . . . BE ANGRY!

 @#$% @#$! @#$ %$%#! @#$%$%^! #%#%$^&&!


 For most of you, the longest you could stay angry was about two minutes. What usually happens is that your resolve diminishes, you become distracted, and then return to reading this. Arnold Schwarzenegger has said that discipline is necessary only in doing something that you do not want to do! Unless the sources of our extrinsic motivation are connected, are integrated with something more personal and meaningful, our willpower will not be strong enough alone to sustain our energy.

Extrinsic motivation is nice. It's the frosting on the cake. However, this implies that there has to be a cake in the first place. And this metaphorical cake is called intrinsic motivation.

Intrinsic motivation is that energy that emanates from our inner goals, desires, needs, and wants. Although it is not as flashy and overtly emotional as extrinsic motivation, our intrinsic motivation is the energy that keeps us focused, striving and persistent.

Intrinsic motivation comes from what is meaningful to us. The key to understanding this form of motivation is to break down the word itself. Ask yourself this question: "What are my motives in my lifting?" Since there will probably be many layers of answers to this question, take your time in answering it as completely as you can.

1. _________________________________________
2. _________________________________________
3. _________________________________________
4. _________________________________________

You may want to return to this question when you finish reading this section or at some later date to gain a broader perspective on your motives. Answering completely is important.

As you discover some answers, you will soon see how one relates to another. Once you find out your motives in your training you will then be better able to understand how they influence your lifting goals, needs, wants, desires, dreams, drives, and aspirations.

Establishing the connections between your motives and your goals and desires is important because each feeds the other. For example, when I am really psyched for an upcoming workout I am more likely to establish appropriate and obtainable goals. On the other side of the coin, when I have the structure for my training provided by my goals I am more likely to be excited about reaching them. Motivation and goal setting must be continually linked so that they can build upon each other to provide more concentrated training.

The more specific you become in describing your motives for lifting, the more sense they will make to you because you have connected with other things that are important to you. Once you have done this, your motivations will become more concrete and manageable so you can more easily channel them into your training. The net result will be that as you operate on these more specific and tangible levels, you will stay more motivated in your training.

The Power of Attitude

One quality among lifters who stay motivated in their training is that they have4 a realistic and pervasive postitive mental attitude (PMA). These people have discovered the powers of PMA and have not only integrated them into their training, but the rest of their lives as well.

A strong positive mental attitude is grounded on the following realization: In any situation we face or decision we make, we can approach it only in one of two ways -- in a positive, optimistic, and building-up point of view, or a negative, pessimistic,and tearing-down point of view. There are no other choices. There is no middle ground. I also submit to you that if you do not know in which way you are approaching a situation, you are in reality dragging yourself down.

But why is it that more of us do not actively choose to be positive more often? It takes much more awareness, courage, creativity, dedication, and just plain guts to be positive. Becoming pessimistic is simpler. It just requires doing nothing actively for yourself. Then your fears, doubts, and insecurities will creep in and drag you down into being negative.

This notion of essential choice is really quite simple. In today's hectic pace of life with so many changes, options, and alternatives it is refreshing to discover that I can approach these situations in only one of two ways. And since I have just explained these two choices, only a fool or a masochist would choose to be negative. So I really only have one choice and that is to be positive.

Being positive is an active process that involves conscious choices to build yourself up. Being positive is not wishing, hoping, or some kind of pie-in-the-sky attitude. Rather, it is a realistic affirming of yourself and what you choose to do right now.

Being positive is really a matter of perspective. A few years ago, the Peace Corps had a television commercial that showed only a half glass of water. The announcer then asked, "Is this glass of water half full or half empty?" He went on to say that if you viewed it as half full, the people from the Peace Corps were interested in talking with you, because you were the type of person with the attitudes they wanted. The same perspectives can be applied to lifting.

Whatever perspective you choose is accompanied by a lot of power. Most lifters are totally unaware of this fact. Whichever direction you choose, you set in motion the processes to achieve that particular choice. The power or our attitudes is best summarized by the famous radio commentator Earl Nightengale, who said, "You become what you think about." It is as simple - and profound - as that. You become what you think about. For better or for worse, for richer or for poorer, in sickness and in health, for stronger or for weaker, you become what you think about.

If you keep focusing pessimistically on your weak squat (for example, My chest is just awful," your your chest will likely remain small. Or, if you say, "There is no way in the world I will ever be able to squat that amount," there will be no way you can.

On the other hand, if you say, "Look how far my back has come and let's just see how much more I can improve it," chances are you will continue to improve your back. Of if you say, "I am going to give my best shot at cleaning that weight," chances are you will.

In lifting, as well as in the rest of our lives, what we accomplish is largely governed by the principle by the principle of the self-fulfilling prophecy. What we decide we can or cannot accomplish, we will probably actualize. As Mark Twain wisely put it, "If you think you can or if you think you cannot, you're probably right."

We continually have to recognize and reinforce what we have, instead of what we have not. Sure, top lifters and bodybuilders search for deficiencies, but they always place them within the larger framework of improving themselves even further. They say, for example, "If I build up my lagging calves, I will become more balanced and proportional." Or, "If my deadlift goes up so does my total." The secret of Positive Mental Attitude is that as you remain realistically positive and optimistic, you tap into a huge inner reservoir of energy that you can channel into your training.

cont.

 

My Search for Strength and Health - Fred R. Howell

The top photo shows Fred Howell doing a partial squat. This will build strength in your knees and legs. Here, Fred is using 735 pounds as part of his warmup. The bottom photo is of a bench press lockout off boxes. Here, you build strength in your elbows, pectorals, front deltoids and triceps. Fred has trained most of his life to build strength and defeat health problems.

My Search for Strength and Health

by Fred R. Howell (1985)

"Don't encourage Freddie to walk, Mrs. Howell. When he tries to stand up to take those first steps gently push him back down," explained the family doctor.

As a change of life baby I was a colicky kid who was allergic to milk and just about everything else in this world! My mother couldn't believe her eyes when I first tried to walk and my legs bent like soft putty. She quickly called the family doctor who made house calls in those days. He took one look at my legs when I tried to walk and was shocked at the severe case of rickets in his patient!

None of the formulas tried had agreed with the cry-baby. Finally at their wits end, a friend suggested using evaporated milk. Until then I was busy building a foundation for arthritis and something worse.

With the increase in calcium intake thanks to the evaporated milk, I settled down to growing like an average baby. At the time little was known about nutrition except the basic facts. The hated cod liver oil was the only vitamin supplement used by the doctors to tread dietary deficiencies. Baby food was made at home by pushing food through a strainer. So with little extra help, I settled for homemade baby food, evaporated milk, and tried to catch up to the other kids my age in the growth department.

By the time I reached five years of age my family noticed I had more than my share of colds and was far underweight because of a poor appetite. My aunt, thinking she was helping her skinny nephew, gave me some chocolate malted milk balls. Anything to put some weight on the skinny kid! I ate as much as they would give me and the next day developed what was thought to be a terrible cold. But it was diagnosed as severe bronchial asthma.

As a kid you shake off illness and pay little attention to it. If you're lucky your mother pushes some rotten medicine down your throat and you get well and back to playing with your pals again. Complaints about joint and muscle pain were passed off as growing pains. At night my ankles would swell up and get painful only to return to normal the next morning.

Up half the night trying to breathe and living on candy, ice cream and cake, it's a wonder I reached my teens. It was a time of coal hot air furnaces with red hot living rooms and ice cold bedrooms. I can not remember one word being mentioned by the doctor about nutrition or vitamins. Later my mom told me I had such a severe case of asthma that when I was twelve years of age Dog Sagert had said to her, "You better get your son to Arizona or he won't line to see his 18th birthday." Many times from the lack of oxygen during an asthma attack my lips would turn blue. Fr many reasons my father did not take the family to Arizona.

Like all kids, I had sent for the Atlas and Jowett catalogs. I had also read a few issues of Bernarr MacFadden's Physical Culture magazine. But due to the lack of money as a kid and not knowing how much it could do for me to exercise, I never took the mail order courses. 

Ball State University's Searchable Archive of MacFadden's Physical Culture Magazine

http://libx.bsu.edu/cdm4/browse.php?CISOROOT=%2FPhyCul

Some Jowett Material

http://www.sandowplus.co.uk/Competition/Jowett/jowindex.htm#biog

With the death of my father when I was fifteen years of age, things were to get worse until one dark, cold, rainy day.

My baby teeth had come in decayed and been pulled out as fast as they appeared. So early in my life I had started a long and violent association with my enemy, the dentist.

I had just come from the dentist after having yet another tooth pulled. My mouth was full of packing and I felt gloomy. I had an hour to wait before the next bus home and I found myself sitting in a combined bus, lunch counter and newstand waiting room. Bored, I got up and walked over to the magazine rack to waste some time, when my eyes spotted two massive figures on two different magazines.

On the covers were John C. Grimek and Leo Robert. Was it possible for two humans to be built like that? I quickly bought the magazines and the guy in a dirty apron gave me a strange look as he shoved them toward me as if to say, 'what does a skinny punk kid want with muscle magazines?'

A new world was about to open for me.

Inside there was Grimek showing Professor Desbonnet a massive forearm and in the other magazine was a photo of Reg Park who was about to come to America. I was so intent on reading this magic I almost missed the bus. At home I poured over the magazines, reading the print off the pages. Would this miracle iron work for me? Doc Tilney in an article said anyone could gain good health and build a better body.

I saw the magic in the barbells but paid little attention to the nutrition angle. Before reading the magazines, if I was told not to eat something you could bet I would sample it. Quiet, shy but angry as a kid, don't say I was sickly or you had a fight on your hands! I became infuriated at my mother and sister if they told someone I had asthma. I had plenty of blood fights and have the scars to prove it.

This was a state secret and I was determined to be just like any other kid. I wanted no special favors and hated anyone making a fuss over me. By taking gym in school and with my own attitude, I made it tough on myself.

With all the allergy tests and poking by the doctor, he was one guy I wanted out of my life. The doctor had finally said because of the joint pains I probably had a little rheumatism.

After spending the summer haunting the newstands waiting for the next issue of the muscle magazines, it was time to plan how to get my own set of weights. This was in a time of the dark ages of barbells. Anyone who lifting 'those things' must be a nut! The only barbell set in town was a York Olympic set that sat on a dirty mat in the corner of the basketball court at the local YMCA. If you went near it, the instructor would scream at you to get away from it! There were no gyms and weights were a mystery to most people.

For a full year I cut lawns, turned in pop bottles, collected newspapers and did everything to turn a penny and saved every cent of it. Finally the big day arrived and I sent a money order to $21 for a 110-lb. dumbbell set.

As luck would have it, no one was home when the set arrived by truck. A neighbor signed for it and paid the freight. Now everyone would know what had been delivered by the truck. "What is he going to do with those things?" asked the neighbor. I had sent for the set without telling my family, sure they wouldn't let me bring the set in the house if I told them what I planned to do. My family and I had a mild war and I carted them off to the attic, determined to train with my new set of weights!

Weighing 112 pounds with a 9" arm, I was anything but a candidate for a muscle magazine. Training in the intense heat of the attic in the summer and wearing a coat in the freezing cold of winter I still managed to make progress. And I did everything wrong, including overtraining!

I would gain ten pounds, catch and cold and lose those hard earned ten pounds of bodyweight and more. I remember once, after I caught a terrible cold training in the ice cold attic, Doctor Silk paid a house call to check me out. I had a fever and felt rotten. As he wrote out a prescription for a cold rememdy, I sat on the bed crying like a baby. He looked at me and said, "What's wrong with you? All you have is a mild virus. Stay in bed a couple of days and you'll be fine."

Those were tears of anger for all I could see were those hard earned inches of muscle and bodyweight melting off of me. I was angry because I would have to start all over again and regain what I has lost in bodyweight. I was mad, angry and infuriated all at the same time but I couldn't tell him for he wouldn't understand. It seemed like a neverending battle.

Somehow the weights still worked their magic and a year later I, like a fool, tried out for the football team with my friends. I was able to sneak by the team doctor by telling him I had a bad cold when he listened to my chest. In all the confusion of team physicals, I managed to elude detection. I used tape on my forearm to carry asthma tablets and made it through the practice afternoons. Forget the instructions on how to take the medicine, I swallowed them like peanuts to keep going! All went well until one damp, cold, rainy day when the asthma got the best of me. No amount of tablets could slow ti down and the team physician attending practice that day picked up on what was wrong with me right away.

After a fireball lecture about what I could have done to myself, I was kicked off the team. Angry and embarrassed, I paid little attention to my studies and the next spring, quit school. This, against the wishes of my family, old hard-head was to regret the decision made because of a hurt ego and the kidding of my pals. Later in years I went back to high school and on to college, doing it as usual, the hard way.

I finally wrote to Doc Tilney and he wrote a long letter back telling me how to rid myself of those things called colds. He was one guy I paid attention to and I quickly eliminated milk and all dairy products. To keep the diet high in calcium, I took bone meal tablets.

I did not mention the joint pains to Doc Tilney for I felt it was best to tackle just one problem at a time. I was the only one training with weights in town and I sometimes felt I was the only one in the whole world! You had to take a lot of kidding and just walk away or you would spend all day fighting human dumbbells. I had no one to teach me the correct way to train with weights. You learned it all from the magazines. Many of the articles were slanted toward the advanced trainer and weren't too clear that a beginner should take it easy for the first few months.

Following Doc Tilney's diet suggestions and still training hard with weights using any routine that offered a gain in weight or strength, the asthma slowly became a thing of the past.

A fact that was to puzzle doctors and even today they can't understand it! Few people who have acute asthma as a child ever got better to the point where it no longer was a problem or a handicap. But with weights,  a good diet and vitamins it did happen. The proof is I have lost little or no time from work because of the problem. In fact, one doctor makes use of my example when giving lectures about asthma to his colleagues.

The only problem I know I had with barbell training was that at 180 pounds, a gain of 68 pounds of bodyweight, I still did not look like a bodybuilder! It was about this time a friend shoved a copy of Iron Man in my hand and said, "Did you ever see this barbell magazine?" In it Peary Rader had written an article that seemed to be just for me. "Not all men can become top bodybuilders," said Peary. He went on to mention William Boone trained only for strength. Also that the game needs both types of trainers and there is plenty of room for both strength builders and bodybuilders.

With that I felt a little better for I had found the more weight I used in an exercise, the better I felt health-wise. As I added more and more weight to the bar and  reduced the reps to 5 or less, the asthma slowly said goodbye. If I got the bodybuilding bug and lowered the poundage, I started to huff and puff again. It is my contention that extra-heavy weights stimulate the adrenal glands, in fact, all the glands and in turn bathe the body in life-giving hormones.

At the time there were no powerlifting meets. Boone and Peoples would meet once in a contest tacked on to a bodybuilding contest, but there was little in the way of formal powerlifting contests. About four men seemed to hold the candle for strength training -- William Boone, Bob Peoples, Mac Batchelor, and for weightlifters, the York Barbell guys. Out in the hills there was the squat and weight gaining king, Joe Hise.

Weight training and strength work in particular was to prove its value while working in an electronics plant. One Saturday I was to paint the walls in a large assembly room. Work desks were all along the walls and I told the boss that to put the ladder on an angle with the desks still in place would be too steep of an angle for the ladder. "Don't worry, it's fine. The desks are too heavy to move anyway." So up the ladder I went about a story-and-a-half high with paint and brush. I worked for a couple of minutes and the ladder went out from under me!

Th women working at the far end of the room said I did a backflip off the ladder, hit the corner of a desk and landed flat on my back on the concrete floor. Covered with paint, I was helped to my feet after I came around after being knocked cold and went off to the hospital. Except for a deep gash on my forehead, I had no broken bones but every bone and muscle in my body was to hurt for the next two weeks. The doctors at the hospital said my body strength and good luck were the only reasons I walked away from such a fall.

When I changed departments and started working as a machinist, I put added stress on my joints and body. Standing in one place for hours, changing tools and cutters, tightening bolts on the punch press caused already sore joints to ache and feel stiff in the morning. This, plus going to college at night and the pressure of homework on the weekends added up to plenty of stress. Workouts were hit and miss when I could fit them in to some free time. Supper was eaten on the run, can't be late for class, the professor who sat on his bottom all day would have a fit!

From the lack of good hard workouts the arthritis slowly got worse and worse. But was it really arthritis? I hated the thought of doctors and tests. Years ago I had watched a guy who hired me to cut his lawn when I was in high school battle arthritis. He boasted he was going to New York for gold treatments. This, along with other drugs, hot showers and long walks each day was to cure his shortly. But at the end of summer he was still disabled and not working. Later that winter I lost track of him when, in desparation, he and his wife moved to a warm climate.

Thinking about it, I decided to hold still for some tests. Sent to a specialist, I had sedimentation rate tests and anything else they could think of for a buck. One test proved that I has at least held my strength even if I was on a short now-and-again routine. Sent to the hospital, I sat down on one side of a table with a technician. A sharp needle was attached to a wire leading to a machine with a screen on the set. He would put the needle in a muscle and then have me flex it. On the screen would flash what I guessed was an electrical pattern which was photographed by a polaroid camera. After testing every muscle in my upper body he put the needle in my right biceps muscle. Then he had me grab his right arm as if we were going to arm wrestle and said, "When I tell you, try to pull on my arm as hard as you  can."

When given the word, I did just as he said and pulled him right across the table! With great surprise he asked me what kind of weights I used.

The somber specialist told me on my next visit, "You may have some form of arthritis. Why don't you coach weightlifting or teach the young kids how to train with weights and forget about it yourself?" This did not go over big with me. I wanted a way to cure the problem so I could enjoy my training again. With that advice after those tests, I never returned. 

I was slowly getting worse. Maybe he was right and I quit the weights. It just might be that he is right and barbells put too much stress on the joints causing them pain. Now just turning a screwdriver would cause my wrist to hurt the next day. Standing on a ladder to clean the gutters would cause my feet to hurt for days. When I came home from workwould get out of the car and then, with my feet still stiff from the long ride, hold on to the car and make my way into the house. After a few minutes of walking around in the house my feet would again be flexible and I could walk in a normal way.

One day while sitting outside after a year of inactivity and never touching a weight, I thought, "I'm not any better or worse than last year. I wonder if a little exercise with the weights just might help me? I got rid of one trouble maker, why not this one too?!!"

I went inside to the gym and wiped oil off the bars, removed the towels covering the weights and, with the sweat running down my face I did one set of deadlift reps using a 35-lb. plate on each end of the bar.

The next day I felt fine. It hadn't hurt me and I WAS HAPPY. With a glimmer of hope, I added one more exercise each workout until I had a full routine again, soing still only one set each. An old friend had returned.

Even if I was back lifting weights, I still read all the material I could find on arthritis. There are hundreds of crazy cures and they're crazy only if they don't work! There are mud baths, bee stings, liquid diets, water cures, fasting, fasting . . . you name it and you can find it. A nutty chiropractor has people walking on all fours. I better quickly say there are many fine chiros but this guy jus happened to write a book. Add to this all the drugs available and you have a huge pot of 'maybe it might help' material.

Just lifting weights again changed my mental attitude and outlook on life. The poundage slowly began to increase but it would be two full years before I would be back to what I used to use in my workouts.

A trip to Florida to visit relatives convinced me that I had made the right decision returning to weight training. Visiting my Aunt, I was sitting at poolside when a man pushing his wife in a wheelchair joined me. I learned he was a retired detective and his wife had severe arthritis. Later, after he took her back to their apartment for a nap, he rejoined me at the pool and we got to talking.

He looked at me and said, "You know my wife doesn't have to be in that chair. Years ago a doctor told her she had arthritis and to keep it in check she was to exercise every day. He warned her she would get stiff as a board if she didn't exercise. With exercise she could live a normal life. But she wouldn't do the exercises. She said it hurt to do them. Slowly she got worse until she couldn't dress herself. Then her knees got stiff and sore. Finally you see what condition she is in today. All because she was too stubborn to follow her doctor's advice to exercise!"

After he left to check on his wife, I thought how lucky I was to have started to exercise again. On returning home I again read "Strength Secrets" by Inch. "Secrets of Strength" by Liederman, and anything else I about building strength I could get my hands on.

My theory was to strengthenthe joints by exercising the tendons and ligaments. This would lower the stress on the joints and in return they could better stand the everyday stress, wear and tear of life. Jobs at home would seem easy with more strength and a job if physical would be easier to do. To do this, I planned to use as much weight as possible on the bar and slowly work the poundage upward. For me heavy weights are fun to lift so that wouldn't be a problem.

A full range of vitamins were used. Vitamin B6 was taken twice a day, 50 mgs. two tablets morning and night. A full range of other B vitamins were taken once a day plus natural E and all the minerals. Cod liver oil cherry flavored was taken the last thing at night just before bed. A teaspoon in a half glass of half grape juice/half water.

Now the expert says to mix it in a small amount of milk but the grape juice worked fine for me and still does today. Also bone meal tablets are taken for the calcium needed in the diet.

My diet is a normal one using little beef but filled with chicken, tuna and other fish. I never use sugar or white bread. Fruit, vegetables, a small amount of rye bread and potatoes, baked, round out the diet. I have read the night shade theory and you may want to test it yourself. I found a baked potato never bothered me. The only hard thing in nutrition is to try and avoid all the hidden sugar in foods. We are a sugar society.

For a moment let's talk about how you can put the percentage in your favor to avoid arthritis. Most trainers today do not pay much attention to health. But is is a paradox of nature that you will pay later for your neglect. There is a deferred payment in nature, she does not forget. Pain does not mean gain! Pump, yes, a tight feeling in the muscles, yes, but a joint that aches long after your workout is telling you something important. Change your exercise for that body part.

Many of you may not have symptoms until you reach 40 years of age and then wonder what happened. With dozens of exercises for each body part why keep doing an exercise that results in pain or doesn't feel right to you when doing it?

The heavy weights along with the vitamins and good food slowed down the problem. If a joint or muscle hurt a good workout would ease the problem. For example, my ankle and feet started to hurt from using a standard brake system in my car. Any stress can cause arthritis to flare up. Standing on a ladder to clean the gutters resulted in me skipping that job one year.

I needed more strength in my feet and calf muscles and the best solution was to do the seated calf raise. I worked in my bare feet for this exercise for freedom of movement. I did not use a block for you can overstretch the tendons. I started out using 180 pounds and have worked up to 435. It worked so well I was able to stand on a ladder for four hours to clean and paint my gutters and never felt a thing the next day.

The following exercises are done twice a week, Monday and Thursday. With limit weights the body needs time to rest and repair itself.

1.) Squat Lockout:

I warm up with 435 pounds then use 500, 600, 700, and a final set with 785. I have used as high as 850 for reps. I use 5 reps for the first warmup set and three reps for the rest of the sets.

2.) High Deadlift:

I learned this from William Boone, only instead of digging a hole in the backyard I use boxes to raise the weight up. I warm up with 400 pounds then work my way up to 650 in sets of 3 reps. Work up slowly in this one, it's a tough exercise. For a time my traps felt uncomfortable after this exercise because they weren't strong enough for the last heavy set. I cured that with heavy dumbbell shrugs, the next exercise.

3.) Dumbbell Shrugs:

A barbell will tend to pull you forward and you will be out of line. Dumbbells are natural and feel comfortable in your hands. I use very thick kettlebell handles on my dumbbells for extra strength work for my hands. I start out using 130 pound dumbbells and work my way in sets of 3-5 reps up to a final 2 sets with 230 pounders. Increase the dumbbells 20 to 30 pounds a set.

4.) Power Curl:

Here we are working the tendons of the arm. Take a barbell at the starting position and curl it to just below the belt. I warm up with 245 and work up to 300, adding 15 pounds a set. Do as many sets as you have time and energy. I do about five.

5.) Bench Press Lockouts off Boxes:

This will strengthen the elbows, pectorals, shoulder girdle, and build power in your triceps. I start with 400 pounds as a warm up and work up to a high poundage. By now I am running out of time so I do about 5 sets of 3 and call it a day.

The next day I may do a very short routine of the calf raise working up to 435 and some neck work. Here you can do the Asserati neck exercise by putting a dumbbell on your forehead while flat on a bench. Then do the wrestler's bridge without weights for a few sets and you will keep your neck strong and healthy. If time permits I will soon add the power rack press.

I enjoy using extra heavy weights and would miss it if it wasn't part of my life. A program of heavy poundages worked for me, but it might not work for you. As for me, as long as I am able I plan to sneak up on those big weights and slip on a few more plates. If I try and skip a few workouts I am quickly told by my body it's time to get back to work.