www.youtube.com/watch?

v=PRO2X4Kt04UWeek

Day 1Max Effort Lower Body

Exercise A Sumo Deadlift From Deficit (hip emphasis secondary core lift) B Dumbbell Romanian Deadlift (assistant) C Split Squats (auxiliary) D Inverted Bodyweight Rows (auxiliary)
* max effort ** @ 90% or more of 1RM

Sets Reps 1* 4 3 4 1-3** 5-8 6-10 6-10

Day 2Max Effort Upper Body

Exercise A B C Medium Grip Dead Start Bench Press (horizontal push) Neutral Grip Dumbbell Press (assistant) One-Arm Overhead Dumbbell Press (auxiliary) Sets 1* 4 3 3 3 3-5 Reps 1-3** 5-8 6-10 6-10 6-10 6-10

D1 Chin-Up (auxiliary) D2 Bent Over Barbell Rows (auxiliary) D3 Triceps Workskull crushers, pushdowns etc. (auxiliary)
* max effort ** @ 90% or more of 1RM

Day 3Repetition/Volume Day

Exercise A Front Squat (quad dominant) B One-Legged Dumbbell Romanian Deadlift C Core Work/Loaded Carriesplanks / farmers walks Sets 5 4 4-5 Reps 5 6-8 8-15/20 yards Sets 4 4-6 3 4 4 Reps 5 6-10 6-8 6-8 6-8

Day 4Repetition/Volume Day

Exercise A B Push Press (vertical push) Tricepsdips, diamond weighted push-ups

C1 Wide Grip Cable Rows C2 Neutral Grip Lat Pulldowns C3 Shoulder Workdumbbell laterals, front raises, etc.

Week 2

Day 1Max Effort Lower Body

Exercise A Zercher Squats (squat pattern emphasis secondary core lift) B Goblet Squats (assistant) C One-Legged Dumbbell Deadlifts (auxiliary) D Weighted Inverted Bodyweight Rows (auxiliary)
* max effort ** @ 90% or more of 1RM

Sets 1* 4 3 4

Reps 1-3** 5-8 6-10 6-10

Day 2Max Effort Upper Body

* max effort ** @ 90% or more of 1RM

Exercise A One-Arm Dumbbell Circus Press (vertical push secondary core lift) B Neutral Grip Overhead Dumbbell Press (assistant) C Resisted Push-Ups (auxiliary) D1 Wide Grip Pull-Up (auxiliary) D2 Supinated Grip Bent Over Barbell Rows (auxiliary) D3 Triceps Workdumbbell pullovers, overhead dumbbell extensions (auxiliary) Exercise A Good Mornings (hip dominant) B Reverse Lunges (auxiliary) C Core Work/Loaded Carriesrollouts / uneven farmers walks Sets 5 4 4-5

Sets Reps 1* 4 3 3 3 3-5 1-3** 5-8 6-10 6-10 6-10 6-10

Day 3 Repetitio n/Volume Day

Reps 5 6-8 8-15/20 yards Sets 4 4-6 3 4 4 Reps 5 6-10 6-8 6-8 6-8

Day 4Repetition/Volume Day

Exercise A B Narrow Grip Bench Press (horizontal push) Tricepsweighted dips

C1 Face-Pulls C2 Neutral Grip Pull-Ups C3 Shoulder Worklateral raises, front raises, etc.

Program Notes
Lift "A" is always the secondary core lift that's rotated.

You can rotate the core lifts every week, or keep them the same for weeks two and three, de-load on week four, and then go for a max in your primary core lift of choice on week five. This all depends on your training level and natural ability to adapt to new stimulus. The sets and reps can also be changed every week or kept the same depending on your training cycle. The assistant and auxiliary exercises can be changed as often as you like. Assistant exercises specifically help build strength in the core lift. I suggest using dumbbells for these as it's less neurologically demanding due to reduced weight. Auxiliary exercises are included to help build an overall base of muscle, strength, and balance. This program doesn't address details like mobility and injury prevention work.

The Beginners Guide to Strength Training: Modified Max Effort Training

By

Mike Pelosi
Published: January 10, 2008Posted in: Sports Training, TrainingTags: bands, bench press, box, chains, deadlift, max effort, pelosi, squat, strength, strength training, training

Maximal effort training, which is usually defined as lifting a weight that is 90 percent or above your one rep maximum in the given lift, has been weighed upon many times. It has come out on top as a superior method of increasing strength in a core barbell lift. However, it can easily be misused. Before I go any further, I want to establish that any method you use to get stronger that is backed by 100 percent effort will never be wrong, though it can be somewhat inappropriate. If you conclude at the end of this article that you disagree with the advice being given and choose to incorporate the textbook maximal effort method into your training, then youre still getting something accomplished. The main reason why the maximal effort method should not be used by beginners is because they need something more in terms of volume and time underneath a barbell. Because of this, its necessary to take the maximal effort method out of its literal, scientific sense and into a more generalized sense. From this point on, maximal effort training should mean that youll give an all-out effort on whatever youre doing as your maximal effort exercise. Volume is extremely important to the beginner for a variety of reasons, but specifically, the need for muscle mass and building neural efficiency is at an all-time high. Neural efficiency is a fancy word for the ability to recruit motor units, which, in turn, recruit more muscles to be used at a given time. The neural efficiency equation is squatting + 3 to 5 reps + 1 to 2 sets = the ability to recruit more muscles = stronger. The same can be applied to bench pressing, overhead pressing, dead lifting, and so on. As far as building muscle mass goes, it will always be a byproduct of strength training. However,

depending on where you are in your progress and what your desires are, you can specifically emphasize it or de-emphasize it. The beginner should never de-emphasize building muscle mass but should maintain strength as the main priority. Muscle will come so its not something that needs to be rushed. The second part of the muscle mass equation when performing maximal effort work is that many experts will argue that 35 reps doesnt build muscle mass. You may see some studies that come along with this and a few types of muscle that are usually hyper or myo something. Its great to know this information but dont drive yourself crazy. As a beginner, any stress placed on your body will be sufficient and will induce positive gains. As far as time under the bar goes, this is where you lay out your foundation for the future. One to two reps isnt enough mechanical work (think reps) to build a sufficient amount of time under the bar (especially when the weight is heavy). However, anything more than five reps leads to the risk of severe breakdown in form, which can lead to an improper learning curve and even injury. Form breaks down over time after the first rep so its essential for the beginner to stay low in reps and high in sets with a respectable load.

A respectable load is a weight that you can lift for 35 reps with good form. This is one of those things where having too big of an ego will leave you with some undesirable results but having too small of one will leave you with the same. The maximal effort method also suggests the rotation of exercises every few weeks (usually three) to prevent stalling progress. This is something that should be done but not to the extent of actually changing the exercise. Instead, a much better option is to change one of the variables of the exercise and go from there. Squat variables: Stance, box, no box Bench press variables: Grips Deadlift variables: Stance, hand grips The most important factor here is that you do the core exercise and dont jump into some of the special exercises like good mornings or board presses or use different bars, bands, or chains. A full range of motion on a complete barbell exercise utilizing proper form is the best possible option for a beginner.

You can choose to go about doing this one of two ways. The first way is to do one top set of 35 reps or do two or three sets of 35 reps. If you choose to go the second way, you should establish a set weight for the day thats challenging enough but also wont make you fail. You can progress from there by upping the weight each week for the given time that youre doing the exercise. Both of these options can be used to create a strong person. Sample max effort training programthe bench press Week 1: Pinky on ring grip, 3 sets of 35 reps with 200 lbs Week 2: Pinky on ring grip, 3 sets of 35 reps with 200210 lbs Week 3: Pinky on ring grip, 3 sets of 35 reps with 200220 lbs Week 4: close grip, one all-out set of 35 reps Week 5: close grip, one all-out set of 35 reps (pick a rep not done last week) Week 6: close grip, 3 sets of 5 reps Week 7: Index on ring grip, 3 sets of 3 reps Week 8: Index on ring grip, 3 sets of 4 reps Week 9: Index on ring grip, 1 rep max I suggest warming up for maximal effort training by getting the body thoroughly warm but not doing an excessive amount of reps. If your goal was to do 200 X 5, you should go empty with the bar for 10 and then 95lbs X 5, 135 lbs X 3, 185 lbs X 1, and 200 lbs X 5. The maximal effort method should be used twice per weekonce for an upper body day and once for a lower body day. Beginners need to use a modified approach in maximal effort training. Instead of lifting for a one or two rep max, its best to use the 35 rep range to build neural efficiency, get time under the bar, and increase muscle mass. The exercise performed should be a full range barbell exercise with one of its variables changed up every three weeks. Beginners should utilize both approaches of performing one, all-out set that brings them to failure (or very close) or doing up to three sets of 35 reps with a given weight that increases each week. They should perform maximal effort training for the upper body and lower body throughout the course of one week. As time progresses, different exercises can be used, lower rep ranges can be tapped into, and full progression into the true maximal effort method can be accomplished.

9 Week Basic Training Program

Dave Tate
This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program. Week 1 Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down. Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 5 sets of 15 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Lying Barbell tricep extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 rep Week 2 Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down. Reverse Hypers : 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 3 Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raises: 3 sets of 8 reps using the small strap Reverse Hypers : 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 4 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps

Week 5 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated Dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps

Week 6

Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps Glute Ham Raise: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps

Week 7 Day 1 (max effort squat day) Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Reverse Hypers: 4 sets 8 reps Pull Downs: 3 sets 8 reps Glute Ham Raise: 4 sets 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps

Week 8

Day 1 (max effort squat day) Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Glute Ham Raise: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Reverse Hypers: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 4 sets 8 reps Pull Downs: 3 sets 8 reps Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest

between sets) Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps

Week 9 Day 1 (max day) near end of week Box Squat: work up to a 1 rep max Bench Press: work up to a 1 rep max * These maxes will be used as the 1RM for the next eight week cycle

The Max Effort workout. This workout focuses on gaining strength and preparing for strongman competitions. Check out my workout and see my variations to a great strength training regimen. By: Chad Coy Oct 20, 2006

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Since I have some momentum on this article thing I am going to keep it rolling! The DE session was
dedicated to speed. MAX EFFORT (ME) is dedicated to huge weights and re-writing the record books every session you train. My approach is a bit different from the traditional Westside approach. Power lifters must train for a 1-rep max, but strongman requires that you might need a 1-rep max, a super heavy weights done for numerous reps, or a relatively lighter weight done for time. 1 RM CALCULATOR

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Warming Up

Before every session make sure, you do plenty of warming up! I assumed that most would know how to do a warm-up, but a few of the people I had read from the last article asked about the warm-up. My warm-up starts on the way to the hall. I crank the heat up, put on the butt, and back warmer in my car. By the time I get out of my car, I am already hot. I then stow my stuff and start walking for about 5 minutes. I then do a series of dynamic stretches (moving while stretching) for both the lower and upper body. We will then do some type of core work along with balance and reactive warm-ups (I could do a whole article on this - maybe I will in the future).

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My basic Max Effort workout will generally have a squat, dead (deadlift), and an OHP (over head press). The order depends on what needs the most work and whether I have a show coming up. On ME day for about the last year I have started with my Press then hit the deadlift and finished with the squat. We modified the original ME to one that works for strongman. Keeping this in mind we may do a max single, max 5-rep set, a time-limit set (60-90 seconds of work); the key for us is always a new PR! Sometimes we may drop a lift (never longer than 1 session) depending on recovery. Since strongman requires more pulling prowess, if anything is dropped it is the squat.

Pressing
Variation and rotation is what we stick with. I might not do the same press but every 5 weeks and then it could be for a max, reps or some crazy combination. Here is the 5-week rotation I am using now:

Week 1:

Log press with 13-inch log - work up to new PR for a triple. It would look something like this; 210x6, 260x3, 310x3, 340x3. I will wait 3-5 minutes between the heavier sets ... the warm-ups are done so let's go. The log must be cleaned to the chest only on the first rep.

Click Image To Enlarge.

Log Press. Video: Windows Media - MPEG

Week 2:

Viking press - pick a contest weight and go balls out for a set period of time (60-90 seconds)-only 1 set after you are warmed up.

Viking Press.

Week 3:

Axle (23/8inch) clean one time then press 3 sets of 6-10 reps, 2-3 minutes between sets.

Click Image To Enlarge.

Axle Clean. Video: Windows Media - MPEG

Week 4:

Band suspended 8-inch log ... we will take a medium or a light band and put it looped at the top of the power rack and then attach it to a log. The log weighs 180 and the medium tension bands are about 150 so the net weight of the log is now only 30 pounds. When you press the bands de-load and the lifter must take the full weight at the top end. This allows us to use huge weights and get used to locking them out. I will work up to max-singles and then go back down for back-off sets of 6-10 reps.

Week 5:

Seated machine press - 4 sets of 6-10 reps followed by one all-out set of a log clean; press every rep with a lighter weight like 240-270. I do this so my delts are smoking and I must concentrate on my technique more.

Click Image To Enlarge.

Seated Machine Press. Video Guide: Windows Media - MPEG - Video iPod There are no rules here except you must set a new PR every session. If you are feeling great and you are down for a rep set you can change it to a max. If you are down and a new max PR sounds not so good ... do reps! The combinations here are endless. Since I have become totally committed to this type of training I have seen PR's fall every week for the last 18 months.

Deadlift
For decades, I was a squat man, but I have come to love the pull from the floor or anywhere else for that matter. In strongman, you must be able to pick up very heavy things (cars, big stones and the like) and the key to success is a strong back and a huge deadlift.

Click Image To Enlarge.

Deadlift. Video: Windows Media - MPEG In strongman, if a strait bar is used you must go conventional (feet inside hands) and you may or may not be able to use straps. Deadlift variations are as endless as the press. The deadlift rotation is set around 8 weeks with one week being off from the deadlift every 4th week. My current rotation looks like this:

Week 1:

11-inch rack pulls with added band tension. I will do warm-up sets and then progress to a new PR.

Click To Enlarge.

Rack Deadlifts. Video: Windows Media (214 KB) - MPEG (499 KB)

Week 2:

Trap bar deadlift standing on 3-inch box (this gives a much longer pull); work up to a new three rep PR.

Trap Bar.

Week 3:

Car Dead for reps for set time (60-90seconds) after an adequate warm-up bust out 1 all-out set and then if you are in good shape you won't PUKE IN A BUCKET! Time limit (heavy car-short time) and reps(light car-lots of reps) are dependent on the car weight and time limit.

Week 4:

No deadlift.

Week 5:

Conventional dead - work up to new 1 rep max and then drop weight 20% and hit 1 all out set.

Week 6:

18 inch dead work up to new three reps PR.

Week 7:

Bavarian style dead (from shoestrings) here we could use our apparatus or a strait bar. If we use a strait bar we will use a lot of band tension. I try to use higher reps here like 10-15.

Week 8:

No dead. As you can see, you have total control over the variation. My next 8 weeks will look nothing like the above 8 weeks except for the fact that I will pull from the floor at least one time. If you do have a show coming up you can keep the session the same for no more than 3 weeks strait, but make your last session is 2 weeks before the contest! I take time off every 4 weeks to allow my back to recover. If you recover quickly or are using some type of Performance enhancing aid, you may be able to get away with foregoing the day off. Good Mornings are one of the best ways to bring up your deadlift. The Westside guys use them to bring up both the deadlift and the squat. Unfortunately, for me I have an injury that is

aggravated by any type of good mornings so I do not use them in my training (with the exception of bands in my auxiliary sessions). Javascript Required (to take advantage of the Eolas legal workaround). Good Mornings Video. Any type of good morning can be substituted for the deadlift. Generally speaking, when our guys use the good morning it will be after they squat and will be rotated every 2 weeks with the deadlift.

Squat
I was a squat man for 20 years. I loved to squat and it was the mainstay of my lower body training. Now it has become the movement that is put aside (unless there is a squat coming up). Our squats on ME day are split between the rack bottom pause squat, regular squat, and the Viking squat. The Viking is an apparatus, but the other two require a bar and we use the Buffalo Bar from www.ironmind.com, or the Safety Squat bar from www.power-lift.com. These two types of bars go a long way to saving your shoulders and help with maintaining proper posture during the squat. For you bodybuilder types you will love the safety bar for its ability to thrash your quads, but be prepared, it will drastically reduce the weight you will be using. Since we squat after we pull, we tend to do rep training and not as much ultra heavy weight low rep work. We generally keep the reps between 5-12 with the big weights coming on the weeks where we drop the deadlifts. On the weeks we squat first, it will always be to a max triple or maybe even a single. My current rotation looks like this:

Week 1:

Rack bottom squat (1 second pause at bottom of the rack); these will be done for 3 sets of 6-10 reps. This will give me a bit of volume and the pause not only is assistance work for the dead, but has a great crossover for helping events such as the tire flip and stones. We use the buffalo bar for these.

Click Image To Enlarge.

Tire Flips. Video: Windows Media - MPEG

Click Image To Enlarge.

Stones. Video: Windows Media - MPEG

Week 2:

Viking squat (same type motion as smith machine); 3 sets of 8-12. We may pause between reps or just pump the reps out.

Week 3:

Saftey squats are done in this rotation and the reps here are kept at 5-8. These keep you upright and tight.

Safety Squat Bar.

Week 4:

Max squat - we work up to a max triple or single. Here we will wear all our gear-squat suit/wraps/belt. By using the equipment every 4 weeks I feel like you are able to keep the equipment groove. The next week we would just do a different variation and keep moving forward.

Conclusion
In general, we do not use any equipment like squat suits or wraps when we train. Max squats and when getting ready for a show are the exceptions to the rule. Too many people use their gear too much and do not build enough strength in the stabilizer muscle groups. We do our weight training so that it enhances our strongman. Strongman requires movement and equipment, for the most part, is only good for static events. Until next time.

The Metal Militia Training Style

By: Sebastian Burns There have been many questions and some misinformation about our style of training. I will set the record straight about the way we train and why. This method has led many lifters to new PRs never thought possible. There have been many times where lifters will set 30 to 50lb PRs in their first workout with us and almost always these lifters will take some info home with them and continue to set PRs week after week. We have invited and traveled to train with hundreds of lifters over the years and 99% of them will hit a PR in their first workout with us. Obviously I will not be able to provide hands on attention with this article but I will lay out our workout plan. We train the bench 2 days per week one day is for low-end raw strength and the other is for top end and shirt practice. Our workouts fall on Tuesday and Saturday. Tuesday is for Raw and Saturday is assistance and shirt day. Tuesday Raw bench: Grip (Index Finger On Ring) We work our way up to a 3 Rep Max (3RM). If we get all 3 reps we will go up 10lbs and try another 3 reps. If we don't get 3 we may stop there or go down for a 5 RM Next week we will attempt the 3RM again and go up 10 lbs etc.Total sets = 5 to 8. Decline: Grip (Pinky Finger On Ring) For decline we work up to a 5RM with all sets done for 5 reps.Total sets = 5 The more you arch on the bench press the more valuable the decline will be. 4,3,2,1 Boards: Grip (Pinky Finger On Ring) We usually work up to a 3RM on the 4 board then we may go for 1RM on the next boards depending on energy levels and soreness from the previous workout.Total sets range from 8 to as many as 15. Total sets on this day range from 15 to 30. Other exercises that can be done on this day: Incline: 4 Sets 5 to 1 Reps. Rope Extensions: 2 Sets 20 to 40 Reps. Pulldowns: 4 Sets 10 Reps. Shrugs: 4 Sets 10 Reps. Saturday Close Grip Bench: Grip (Pinky Finger On Ring) This exercise is used as a warm up and we use the same progression as raw bench for the sets except we don't go back down for a 5RM.

Shirt Bench: Grip (Index Finger On Ring) We will put our shirt on here if the meet is within 4 weeks or so. If the meet is farther away we will do our shirt work at the end before Rack work. Everyone usually starts off with their shirt where they left off with the close grip bench. Starting with 3 to 5 reps in the first few sets to get into a grove of the shirt. Then onto a few doubles then some singles. If the singles don't go well or if there is problems touching or with your groove then we will go right back to the beginning and work all the way back up again trying harder to get everything right. Sets here could range from 5 to 10 to even 20 or more depending on how everything goes. If you don't get it right you must work back through until you get it right. 6,5,4, Boards: Grip (Pinky Finger On Ring) We will usually try to max on all of these boards and sometimes work through the same board twice if the groove does not feel right or we miss our goal weight on a certain board. Again sets could be very high if things don't go right or if more work is needed in a certain area. The 4 board is optional on this day depending if you did it on Tuesday or not. Rack Lockouts: Grip (Pinky Finger On Ring) We work our way up to a 3RM using 3 reps for all sets. These are done at the end of the workout when you are tired and want to go home but if you stay and do them you will have great finishing power needed to lockout heavy weight. Total sets range from 6 to 10. Other exercises that can be done on this day: Tricep Pushdowns: 3 Sets 10 Reps. Rope Extensions: 2 Sets 20 to 40 reps. Pulldowns: 4 Sets 10 Reps. Shrugs: 4 Sets 10 Reps. As you can see there is much more volume done on sat then on Tuesday and nothing is set in stone. The workouts are dictated by the way we feel and where we feel we need the most work to produce improvement.

A few weeks before my next week I was stuck at 405 lbs in the bench. Using the metal militia training, I increased my bench by over 100 lbs in less than 6 months! Learn how I did it! By: Curtis Dennis Jr. Jul 10, 2003

Email More

Months ago, I talked with Sebastian Burns about an interview not knowing that his training would take
me far beyond what I believe I could do in the gym or in a contest. But this journey wasn't taken alone... me and my friend Jon Darty decided to see what it was all about. Back in March, I bombed out at meet here in Montgomery, Alabama. It was my third meet like this where I didn't do what I set out to do. Back in May of 2001, I barely did 345, November of 2002, barely did 405, and this time I didn't even get on the board missing both 375 & 405. Jon did better than me but he also didn't feel like he did well, he ended up with 405 in the 242s and wanted to go 500. So shortly after I did the interview with Sebastian Burns, I contacted him online and chatted with him for a while.

Mistakes I Was Making

He pointed out a few issues that could have thanks to a picture I took of myself a while back benching. He told me that my upper back wasn't arched and it was causing my hips to rise off the bench. It made sense... and he told me how to go about doing it. He also made a point to see his video to clarify things further. But in the meantime, he advocated that me and Jon started working in our shirts and we did so... reluctantly. Jon had two new shirts at the time, the Titan Fury (www.titansupport.com) and Karin's Double Denim shirt (www.karinsxtremepower.com). I had two Inzer shirts, the standard blast and the heavy duty blast shirt (www.inzernet.com). Between the two of us, we had four shirts to work with. Jon gave me his Titan Fury and he used his double-denim shirt. We had all sorts of issues at first trying to make weight touch (even before the meet), but after our first shirt workout Sebastian Burns mentions that we should get 365 to touch in our shirts. Now, I doubted this because me and Jon couldn't get 405 to touch, but at this point we were willing to try anything. So the next shirted workout, we got 365, 385, 405, & 415 to touch. Ok... at this point we both became believers and decided to heed every word of this man! Several workouts continued like this with our benches rising. We even got to the point were we did 515 (but didn't touch), but it definitely made 405 touch easier. All of out shirted workouts became better and better and I slowly starting hybriding Westside Barbell and Metal Militia training as it was helping my squat and deadlift to. I started implementing bands, new exercises, and more. But back to the story, about 2-3 weeks before the WABDL meet I had done 410 for 2 sets of 2 and it was done so easy that I had more in me. The following week, Jon got with me for some more shirt work (we did shirt work every two weeks but before a meet I guess I did it every week... I'll have to keep that in mind!)and I did 445 for a

double (2 reps) and 455 for a single (1 rep). Jon said I was good for 450 at the meet which was way over what I was planning on doing. I underestimated myself thinking that the most I could do would be 425. Jon, that day had inflammation issues which comes with the training, but he was getting strong himself. I was starting to feel confident about my bench now (first time ever). Eventually, I saw Sebastian's video and it made things crystal clear. Then the next week after, I did reverse band bench presses with 475 for a single. That blew my mind! How in the world could I do that? Well, considering how my deadlift was going when I did 625 in the gym, I was good to go. At the WABDL meet I ended up breaking and setting two state records. I smoked 451 on the bench and pulled 633. Everyone was amazed at how my arch was amazing. I guess you can tell the difference when you arch your upper and lower back. I did 451 that day, but I had 10-15 pounds in me easy. This was one of my best meets since the end of 2000. I couldn't believe it that Metal Militia training worked! Now I see why they are some of the world's strongest benchers! But my success didn't end there. About three weeks after the meet, I got with a buddy of mine and did 475 for a single and making it touch and then recently got back with Jon (who's going to do some damage himself) and we both hit 500!

The Power Of Metal Militia Training

I know what your think... how is it possible to go from 405 to 500 under 6 months? Well, I'm still natural so it will have to be the Metal Militia training. I know it was responsible for reviving my bench and at this point not even myself or Jon knows where our potential is at this point and we both can't wait to see where it goes. People are now wanting to come train with us to know what we know... heck, we might even have to create a Metal Militia chapter down here too because their training is awesome. Working out of your bench shirt does work and I believe that it will keep working for us and others too. I believe if you're a powerlifter, especially a bencher, you should view Sebastian's video. The link to the video is on the interview I did with him. I'm very grateful for there training as well as everyone (including monstermuscle.com, heavysports.com and Bodybuilding.com) and my new partner Jon D., who if it wasn't for him doing the 500 first before me, it wouldn't of gotten me fired up to do mine to, for helping me out. I'm looking to doing the WABDL world later this year and another meet next month. I hope this helps fellow lifters and if you have any questions, email me at [email protected]. Thanks and until next time, stay strong.

How to Break Bench Records

by Andy Bolton and Elliot Newman 4/11/2011

Andy Bolton has pulled over 900 pounds in more than 30 competitions. Pulling over 900 is something only 13 other men have ever been able to do, and only one of them exceeded 950. Most impressively, however, is Bolton's title as the first man to break the 1,000-pound deadlift barrier. He initially broke it with a lift of 1,003 and eventually topped his own record with a beastly 1,008-pound pull.

Bolton's also built his squat to over 1,200 pounds and he recently set the British bench press record at 754. Up until recently, his bench was his weakest lift. This article describes how he fixed it and set the new record. On Saturday 26th, March 2011, I bench pressed 754 lbs. in a powerlifting meet in Ireland. Whilst this bench press still lags someway behind my squat and deadlift, it represents extremely rapid progress for me. To be exact, I have gone from 692 lbs. to 754 lbs. in around 6 months. This equates to more than an 8% improvement and this represents fairly special progress (for an athlete of my standard) in that timeframe, especially when you consider that I'd been stuck at (or in reality, below) my previous PR of 692 lbs. for several years. It's this progress that has prompted me to write this article and show you exactly how I trained so you can use the ideas to help your own bench press training. Before I get to the meat of the technical improvements and programming that have accounted for my recent bench press success, I just want to reiterate that it is not for the want of trying that my press numbers stayed stagnant for so long. I tried many many things over the years. I had help from coaches (of the highest calibre) from all over the world. I tried benching more, benching less, using accommodating resistance, benching once a week, benching twice a week, lots of assistance, little assistance.... You name it, I tried it. But nothing worked. I was stuck. Luckily, my mind was strong and I knew that if at first you don't succeed, you just keep tweaking your strategy until you do. Bill Crawford, of Metal Militia fame, is the man who finally helped me improve my bench in a significant way, and I know the ideas will work for you, too. So, pay very special attention and you too might see your bench go through the roof.

Technical Improvements

I thought I had good form on the bench and never imagined that a few technical tweaks could make such a difference. Bill Crawford made me see reality. The major change I made was to my stance. I used to bench up on the balls of my feet and with my feet very close to the bench. The outcome of this was that when I un-racked the bar, I was about as stable as a canoe with a cannon in it! Bill had me stay up on the balls of my feet, yet place my feet as wide as I could get them. This instantly improved my balance and stability and gave me a much more stable base to press from. I will not bore you with every tweak we made to my technique because there were many. However, I will list below some key points you should practice each and every time you bench, regardless of whether you are a powerlifter, bodybuilder, or athlete competing in another sport. The reason I say this is because with improved technique, you will not only be stronger, but less likely to injure yourself!

5 Things You MUST Do Every Time You Bench Press (If You Want To Press BIG!)
1. Force Your Shoulders Back and Down To approximate this feeling, hold a mini band at arm's length in front of you and pull the band apart. The feeling as you pull the band apart will be one of tightness in your upper back. This is the feeling you want to re-create when you set up for the bench press. Maintain this position throughout your set.

2. Squeeze Your Glutes Tight Ths is pretty self-explanatory, but some people struggle with this. If you have dormant glutes that need waking up, then try a couple of sets of glute bridges before you bench. When these become easy, switch to a single leg variation. 3. Get Your Feet Wide Whether you bench flat footed or up on the balls of your feet, a wide stance will give you stability and balance that supersedes what you can achieve with a narrow stance. Think of how a pyramid is built and you will soon understand. 4. Grip the Bar as Hard As You Can The harder you grip the bar, the harder your triceps will flex. To supercharge this technique, "break the bar apart" as you bench. Try to feel like you are bending the bar (your left hand will try to rotate counter-clockwise and your right hand will try to rotate clockwise). 5. Bring the Bar to Your Lower Chest/Nipple Line Nothing will chew up your shoulders faster than benching to your upper chest with your elbows flared. This is a horrible position. Instead, tuck your elbows on the descent and aim to touch the bar to your lower chest on each and every rep. Just remember to keep your forearms perpendicular to the floor at all times. This is by no means an exhaustive list of points that make up perfect bench press technique. However, it is a good starting point. I have just finished a full and very detailed manual on how to achieve great bench press technique. You can read more about that at the end of this article.

The Training Program

For the past few months I have benched on Monday and only Monday. That's right, just once per week. Each session has lasted 2 hours and has included 4 pressing exercises and some light rear delt work at the end of the session. My lat and upper back work is done separately on a Thursday and usually consists of pulldowns, rows, and shrugs. I have totally eliminated triceps extensions of any kind. They beat up my elbows but did not help my bench.

Remember, every athlete has a limited ability to recover. If you exceed this limit you will enter the realm of over-training and your progress will stop. In essences, my new bench program got rid of what I found to be useless (extensions) and added in more of what I was trying to get good at bench pressing. I think Bruce Lee sums up my approach to training perfectly: "Adapt what is useful, reject what is useless, and add what is specifically your own." Trying to add more bench pressing without removing something else would not have worked as I would simply have exceeded my ability to recover. I currently use 4 pressing exercises:
1. 2. 3. 4. Raw bench press: pinky on the ring Shirted bench press: competition grip, max legal width Three, four, or five board bench press Reverse band bench press

The purpose of each exercise is as follows: 1. Raw Bench Press This is really a warm up. Depending on how I'm feeling, I'll start at 95 or 135 lbs. and jump up 20 lbs. a set until I hit around 405 lbs. for a single. This is to get me ready for putting my shirt on. (Wearing the shirt from the start of the session is not an option because it doesn't allow me to touch until there's way over 600 lbs. on the bar.) Tip: don't burn yourself out with light weights. I rarely do more than 5 reps on my warm up sets, even with 95 lbs. 2. Shirted Bench Press This is how I compete, so it makes perfect sense to practice this exercise every time I train. I used to do a lot of board work but Bill got me touching the chest every session. This made a huge difference come meet day. 3. Three, Four, or Five Board Bench Press This movement is to strengthen the triceps. Working off 4 and 5 boards allows you to just concentrate on the top few inches of the movement. This is great for both raw and equipped bench pressers.

It allows the raw guys to feel heavier weight in their hands than they could handle through a full range of motion, and therefore get the central nervous system accustomed to handling heavier weights. On the other hand, board presses allow equipped benchers to strengthen their lockout. A strong lockout is vitally important because the shirt helps most off the chest and gives virtually no aid on the last inch or two near lockout. Ever wonder why you rarely see a raw bench missed near lockout but you see lots of shirted benches miss an inch away? Wonder no more, now you know why: weak triceps. 4. Reverse Band Bench Press

This is another great movement to strengthen the lockout. The bands are set up from the top of a power rack. The bar is then placed in the bands and the bands de-load the bar on the way down (as they stretch) and re-load the bar on the way up (as they contract). Christian Thibaudeau is correct when he says that reverse band benching is the least taxing form of accommodating resistance. While some guys' shoulders really suffer against bands, reverse band benching is easier on the shoulders than straight weight. This movement also teaches violent starting strength and acceleration because the bar is getting heavier every inch you press it towards lockout. You do not have to think "be quick" when using this movement. Your brain will automatically start making you perform the movement faster once you have done a set or two. As a frame of reference, jump stretch bands have the following general effect:

Strong bands will de-load the bar around 135 lbs. at the chest Average bands will de-load the bar around 95 lbs. at the chest

What a Typical Workout Looks Like:

1. 2. 3. 4.

Raw Bench work up to a moderate single (80 to 90%) Shirted Bench work up to a hard triple, double or single Four-Board Bench work up to a hard triple Reverse Band Bench work up to a hard triple

12-Week Competition Cycle (Four 3-Week Waves): Week 1 of each wave set a mark (this should be challenging but not all out) Week 2 of each wave beat that mark Week 3 of each wave push to the limit (try not to fail, though as this eats into your recovery ability)
Weeks 12 to 10 (weeks out from competition) 1 Raw Bench 2 3-Board Bench 3 Reverse Strong Band Bench Press 4 Shirted Bench Reps work up to a 3RM work up to a 3RM work up to a 3RM work up to a 3RM (try to touch the chest on every rep)

Weeks 9 to 7 1 Raw Bench 2 4-Board Bench 3 Shirted Bench 4 Reverse Strong Band Bench Press

Reps work up to a 3RM work up to a 3RM work up to a 3RM (try to touch the chest on every rep) work up to a 3RM

Weeks 6 to 4 1 Raw Bench 2 Shirted Bench 3 5-Board Bench 4 Reverse Strong Band Bench Press

Reps work up to a 3RM work up to a 3RM (try to touch the chest on every rep) work up to a 3RM work up to a 3RM

Weeks 3 to 1

Reps

1 Raw Bench 2 Shirted Bench 3 5-Board Bench 4 Reverse Strong Band Bench Press

work up to 85 to 90% for an easy single work up to a 1RM or double (try to touch the chest on every rep) work up to a 3RM work up to a 3RM

Note: End every session with rear delt work, Halbert raises, and rotator cuff work. And that's how I set the British Bench Press record of 342.5kg.

Conclusion

Regardless of whether you bench raw or equipped, or even if your focus is another lift entirely, there is much to learn from what you have read here. And I'm sure you realize that so I'll keep this conclusion short and leave you to ponder 2 things. The first is a question that you should ask yourself whenever you write a training program: Can I justify why I am placing this exercise in the training program?

If the answer is yes, then fine, go ahead and use the movement. However, if the answer is no, start over and make sure you are doing what is necessary to achieve your goals and not a bunch of worthless exercises that do nothing but eat into your recovery ability. The second thing to consider is S.A.I.D., or... Specific Adaptation to Imposed Demands Ivan Abadjiev, the greatest Weightlifting Coach of all time, took this principle to the extreme. By the time he had finished with the Bulgarian weightlifting team of the 1970's and 1980's, they used just 5 exercises in preparation but won 9 Olympic Gold Medals and countless medals in the World and European Championships. To say they were successful is an understatement. What they realized was that if you want to get good at something, do that something. And do it A LOT. They did it with weightlifting and produced magical results, and I've done it with my bench and gained in a way that I didn't think was possible. Consider S.A.I.D the next time you write a training program.

VARIATIONS OF MAX EFFORT

There are two variations to this structure. For the sake of time and space, I will only discuss one at this time. The second variation is a bit more complicated and is recommended for an experienced lifter only. This is a six week plan and you will notice that the volume during your workouts will be significantly increased. Because of this, I would monitor your accessory and supplemental work and be careful of overtraining.

Week 1 46 @ 65% Week 2 36@ 70% Week 3 36 @ 75% Week 4 43 @ 80% Week 5 32@ 85% Week 6 21@ 90%

The basic premise on how to use this training is to max out on whatever max effort exercise you are doing and then drop down and perform a certain amount of sets/reps at a given percentage of the max THAT YOU JUST DID on the very same exercise. For example;

Week I ME Bench

2 Board Press work up to 5001, then 46 @ 325 (65% of 500) Triceps Shoulders Lats

Week II ME Bench

Floor Press work up to 4551, then 36 @ 315 (70% of 455) Triceps Shoulders Lats

Week III ME Bench

Incline Press work up to 3751, then 36 @ 280 (75% of 375) Triceps Shoulders Lats

And so on

Because the ME movement takes longer than usual, I recommend supersetting lat work and upper back work between the sets. This will allow you to keep you workout time fairly short.