0ni
Registered Rustler
Bill contacted me early September, 12 weeks out from his deadlift only meet.
He is in his late 30s or early 40s, I forget which, has several kids and works a full time job as a lawyer or something like that.
His personal best in the deadlift was 455lb and weighed 170lb
He was following 5x5, with some other weekly deadlift program found online for deadlifts instead of the 5x5. This ended in the 455lb pull and then tweaked his traps.
I started him off on 6 days a week training, front squatting twice a week, deadlifting twice or thrice a week, one heavy, medium and light and a similar set up for overhead pressing. I gave him some pointers on his technique and got him doing kettlebell swings on the regular.
He started for the heavy days at 80% of his best and did sets of 4, adding small weight each session and working up like that going down in reps as it got heavier.
Bill's training however was faced with one adversity after another. His competition was on the 7th December. For the week of 2-8th of November he couldn't train because he was at a conference. By the 27th September, his life and family got in the way and he had to turn the intensity down a bit, doing more reps per set. He still hit rep PBs the following few days though. Late October, he got sick with the flu yet still managed to hit rep maxes in the 5-9 rep range. By November 19th, he was on antibiotics and needed to make drastic training changes. I should note that this was his decision, not mine and I just let him make the changes that he felt needed and offered no input.
On the 20th November, I got him to start keto dieting with as many calories as he felt necessary and gave him a tapering routine similar to Sheiko based on the volume that he had done.
He was competing at a 2 hour weigh in with an IPF bar. He weighed in at 158.4lb and lifted 474lb going 3 for 3. He dropped close to 5 and a half kilo and got a massive 19lb PB on his deadlift - a 4% increase.
Bill wasn't busy worrying about carryover, his CNS, loading protocols for the squat versus the bench, what particular minute adjustment to his bench form he could agonize over, or any of the other stupid shit with which "lifters" find themselves preoccupied these days. He made himself stronger so that he would be stronger, in spite of whatever bullshit life happened to throw in his way, be it stress, work, family or viral and bacterial infection.
He is in his late 30s or early 40s, I forget which, has several kids and works a full time job as a lawyer or something like that.
His personal best in the deadlift was 455lb and weighed 170lb
He was following 5x5, with some other weekly deadlift program found online for deadlifts instead of the 5x5. This ended in the 455lb pull and then tweaked his traps.
I started him off on 6 days a week training, front squatting twice a week, deadlifting twice or thrice a week, one heavy, medium and light and a similar set up for overhead pressing. I gave him some pointers on his technique and got him doing kettlebell swings on the regular.
He started for the heavy days at 80% of his best and did sets of 4, adding small weight each session and working up like that going down in reps as it got heavier.
Bill's training however was faced with one adversity after another. His competition was on the 7th December. For the week of 2-8th of November he couldn't train because he was at a conference. By the 27th September, his life and family got in the way and he had to turn the intensity down a bit, doing more reps per set. He still hit rep PBs the following few days though. Late October, he got sick with the flu yet still managed to hit rep maxes in the 5-9 rep range. By November 19th, he was on antibiotics and needed to make drastic training changes. I should note that this was his decision, not mine and I just let him make the changes that he felt needed and offered no input.
On the 20th November, I got him to start keto dieting with as many calories as he felt necessary and gave him a tapering routine similar to Sheiko based on the volume that he had done.
He was competing at a 2 hour weigh in with an IPF bar. He weighed in at 158.4lb and lifted 474lb going 3 for 3. He dropped close to 5 and a half kilo and got a massive 19lb PB on his deadlift - a 4% increase.
Bill wasn't busy worrying about carryover, his CNS, loading protocols for the squat versus the bench, what particular minute adjustment to his bench form he could agonize over, or any of the other stupid shit with which "lifters" find themselves preoccupied these days. He made himself stronger so that he would be stronger, in spite of whatever bullshit life happened to throw in his way, be it stress, work, family or viral and bacterial infection.
