Martin, I am a powerlifter and Ihave your dvds. The warmup DVD has really helped me and my numbers have gone up and injuries have gone down. Do you have lifters at your gym? I would love to see what some of those guys workouts look like. Any ideas would be more great help. Mark L.
Pictured is Rich Sadiv blasting up 683.5 at 198 pounds for a new PR in April of this year. Rich has been training at the Parisi Speed School and is looking to go over 700 for sure on August 4th.
Mark,
Thanks for writing in and I am so glad that our information is helping out. All too often, lifters think that they do not have to warmup like other athletes, but I disagree. As you are probably seeing from our warmup, your range of motion and strength in certain accessory muscles are improved. In addition to this, more blood flow to the muscles before you start lifting is also a plus for the workout as well.
Pictured above is one of the strongest athletes pound for pound we have had grace our facility. Rich is 42 years young and in 2006 was ranked 10th overall in the country and 3rd in his age group. That 683.5 personal best (4/21/2007) Currently ranked #1 Multi Ply 198 by Powerlifting Watch.com (http://www.powerliftingwatch.com/ ) and all of his meets are in drug tested federations.
After watching Rich for months come in and tear it up during his impressive workouts, he and I got to spend some time and talk training philosophy and theory. Rich is a real student of the iron game and has made some adjustments to his current quest for 700 involving some unilateral movements and accomodating resistance ideas. Below is a current series of workouts that he sent in for us to enjoy and learn from:
Here's what my training looks like.
Wednesday:
Weighted 45 degree hypers 5 sets
Box Squats sets of 5, then sets of 3 ( 1 minute rest)
Speed Dead Lifts (alternate week to week) 10 sets of 1 rep 50% of max standing on 100 pound plates or
10 sets of 1 rep 50% of max standing on 25 pound plated against doubled mini bands. Do first 5 sets with set weight then add weight by increments of 10 pounds per set.
Do this with a one minute rest between each set. Do the bands only if you will not be deadlifting on Sunday.
Glute Hamstring Raises : Set of 15 no bands, set of 12 with mini band, set of 8 small band, set of 12 mini band, then as many as you can get with no bands.
5 total sets take about a minute and a half rest.
2 back exercises : Lat pull downs 3 sets of 15,12,10. Low Rows 3 sets of 15,12,10
Calf raises 3 x 15
Bicep band curl 3 x 15
3 Abs Exercises: Weighted Decline Sit ups 3 sets of 15,12,10
Weighted Pull downs 3 sets of 15,12,10
Weighted Hanging Leg Raises 4 sets of 15,12,10,8
Sunday:
(I deadlift every other Sunday)
I attached my last few deadlift workouts and the remainder of workouts leading up to an August 4th meet.
Glute Hamstring Raises same as Wednesday
Reverse Hypers 4 x 10
Trap Bar Shoulder Shrugs 4 x 15,12,10,8
Bent-Over Rows 4 x 15,12,10,8
Chin-ups 4 x 8
Abs same as Wednesday. I'll add Standing Crunches and Swiss Ball Crunches
I'll put my deadlift suit on usually the last 3 heavy workouts out. I always wear Titan boxer briefs to protect my groin.
Here's what my non deadlift Sunday looks like.
One Leg Step-Ups 3 sets of 6 with each leg.
* Rolling Thunder Deadlifts (off platform) 2 sets of 6 with each arm. I'll keep the weight light and try to go wide with my stance to hit the groin area.
Glute Hamstring Raises 4 x 15 ( 1 minute rest)
* Single Leg Deadlift 3 x 6 . I concentrate on form. Use a 5 count to lower.
Trap Bar Shrugs 4 x 15,12,10,8
Bent Over Rows 4 x 15,12,10,8
Wide Grip Chin-ups 4 x 7
Abs - Weighted Decline Sit-ups 4 x 15,12,10,8
Weighted Swiss Ball Crunches 3 x 20,15,12
Weighted Hanging Leg Raises 4 x 15,12,10,8
We are really impressed here with Rich's drive and determination. We wish him the best and are sure that 700 will go up as fast as the following video of his current PR:
I hope this helps,
Martin Rooney
martin
Comments Closed