Lilliebridge Training Method Book v.2

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L I L L I E B R I D G E T R A I N I N G M E T H O D by Team Lilliebridge



























Want to be strong like a Lilliebridge? Then train like a Lilliebridge. Lilli ebridge.



























N o t i c e This program is not intended to diagnose, treat or cure any illness, disease or disorder. It is always highly recommended that you consult a doctor to ensure that you are healthy enough to start this program.

Team Lilliebridge, it’s owners, sponsors, subsidiaries, etc, are to be held harmless for any and all claims cl aims of injuries, illness, soreness, etc. that occurs while using this training method. The Lilliebridge Training Method is Method is sold for informational purposes only. Follow at your own risk and listen to your body at all times.

The Lilliebridge Training Training Method is Method is not to be copied, duplicated or posted on any web site or forum (in part or in whole, or in any digital or electronic medium. This book is not to be gi!en out or e"changed.



























all times, make sure you ha!e good spotters.

2014 Team Lilliebridge, all rights reserved 2014

©

Ernie Sr. failed to listen to his on advi!e.



























B I O E R N I E L I L L I E B R I D G E S R . &rnie Lilliebridge 'r. is ranked ) nationally in the *+lb -pen and aster raw classes. This includes any/all federations in the entire 0'%.

&rnie 'r. started lifting at the age of )+. 1e began lifting because he was in!ol!ed with martial arts, and wanted to get stronger to help





























hooked.

Today he’s 4) and still going strong.

&rnie 'r. 'r. is e"tremely well known for his coaching abilities as well as his lifting. 1e has been unanimously named the top raw ra w strength coach in the country by many top names. These indi!iduals include ark #ell from 'upertraining 5ym, &rnie Frant6 (the godfather of powerlifting and many more. 1e has recently taken o!er the Frant6 7ower Team, Team, and all the lineage/prestige that comes with it.

ore about &rnie Lilliebridge 'r.8

•

9:; years competing in powerlifting, including )++; meets

•

1older of national records in numerous federations (%%7F, %7F, 07%, '7F, 0'%7L, <0%7, etc.

•

1older of numerous world records in many !arious federations



























B I O E R N I E L I L L I E B R I D G E J R . &rnie Lilliebridge Ar. is currently ranked ) nationally in the



























%t the age of )9, )9, &rnie Ar. Ar. got into powerlifting with his fatherCs help and coaching. 7rior to his first competition, he had been lifting for 9 years to help other sports such as wrestling. 7owerlifting was about getting bigger and stronger, stronger, and this helped &rnie Ar. perform a lot better in these sports.

ore about &rnie Lilliebridge Ar.8

•

7owerlifting for o!er )9; years, and has competed for the last )+ straight years

•

Dompetes in 2+kg/)2lbs and the )++kg/99+lbs class, and also the ))+kg/949lbs weight class

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#est raw lifts in a meet8 '$uat @ :::lbs, #ench @ 4>:lbs, ?eadlift @ :9lbs, )2>) total total

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#est gym raw lifts8 '$uat @ ::>lbs, #ench @ >++lbs, ?eadlift = +)lbs

•

1older of national records in numerous federations (%%7F, %7F,



























B I O E r i c L I L L I E B R I D G E &ric Lilliebridge is currently ranked ) nationally in the 9:>lbs



























ups. It wasnCt until &ric started training seriously with his father and brother that he began to notice huge gains in strength and si6e.

&ric competed in his first powerlifting meet at the age of )4, the same age as his father. 1e is now 9* years old.

ore about &ric Lilliebridge8

•

7owerlifting for o!er )9; years, and has competed for )+ straight years

•

Dompetes in the )9>kg/9:>lbs weight class

•

#est raw lifts in a meet8 '$uat @ 2>2lbs, #ench @ >92lbs, ?eadlift @ 3>lbs, 9*>*lbs total total

•

#est gym raw lifts8 '$uat @ 2>>lbs, #ench @ >>>lbs, ?eadlift = 2++lbs

•

1older of numerous national records in many federations (%%7F, (%%7F, %7F, %7F, 07%, 07%, '7F, '7F, etc.























































P E A K I N G F O R A M E E T

If you are planning on running this training cycle to peak for a competition, then week )+ will be the week of the meet. Find the date of your meet for that weekend and back track from there, so you know where to start your training for week ).



























during this time, setting you up to hit new ne w 7Gs during weeks 2 and )+.

'ame for the bench. our our main training/peaking will be weeks )= , and you will try for a new ma" during week 2.



























'o, you will be doing both in one workout. -ne hea!y lift, and one light lift. ou ou will alternate each week until the !ery end of the training cycle. -ne week will be hea!y s$uats and light deadlifts, the ne"t week lift s$uats and hea!y deadlifts.

C A L C U L A T I N G W E E K L Y L I F T S



























7erform speed deadlifts with this number after your s$uats during week ).























































accessory work for the bench. -n 'aturdays we will either s$uat hea!y and deadlift light or, it can go the other way, deadlift hea!y and s$uat light.

'unday we will do all our accessory work related to s$uats and deadlifts.



























stone.

A C C E S S O R Y W O R K

Gemember though, accessory work is to work on your weaknesses. If you feel as though you don’t ha!e a weakness in a certain area, then donCt do an accessory mo!ement for it.




















































this section.

S Q U A T a n d D E A D L I F T 1 0 w e e k c y c l e

Week 18 18 1ea!y '$uat/Light ?eadlift

'$uats = Low rep warm ups.




























?eadlifts8 'peed pulls with >>E of your ma". * sets of * dead= stop reps.



























'$uats8 7aused s$uats with 3+E of your ma". * sets of * reps.



























1it a big 7G

Week 18 18 If you’re competing you will be resting this entire week.



























•

.b $ork = $ork = Leg raises lying lyi ng on a bench for * set of 9+=*+ reps, or decline sit ups for * sets of )+ to )> reps.





























































































































































































































































































































































































































































































































































































































































































































































































































&L = warm up sets. The bar, then a plate, two plates, three plates, then ICll do like > plates for a single. Aust to warm up my hips and get e!erything firing 'o when I go to pull, ICll just start out with a plate and then do my warm up and go from there. %fter my deadlift I will do bent rows. Those ha!e helped a lot too, with my lock out. I wonCt do a lot of sets, like maybe * hea!y sets of like )9 to )> reps. I donCt do that swing form. I keep it real strict. 5uys who are just swinging the weight, weight, they arenCt really doing doing anthing, youCre youCre just kidding yourself you knowN

7D = Gight, I agree.

&L = 'o get a good weight that you know you can do for a decent amount of reps, that youCre not cheating yourself.

7D = eah, eah, the right weight is a weight where you feel like youCre being worked, but it feels good at the same time.

&L = Gight, right. %nd those help a lot with my back work. %fter that I donCt do my lat pull downs, I do those on my s$uat day. day. I do leg presses after my bent rows. %nd thatCs pretty much my assistance



























bench and ICll do like * sets of )>.

7D = our workout sounds a lot like mine.

&L = (laughs eah a lot of people think you need to do more than that but you really donCt. They think you need so many e"ercises and sets and you really donCt. ou ou just end up o!erworking e!erything.

7D = %bsolutely. %bsolutely. %nd I think the thing you are finding out early is that reco!ery ends up being the most important thing.

&L = -h yes, absolutely. ou really need to reco!er. ou can ha!e your good workouts, but if youCre not eating good and not resting good the ne"t time you go into the gym youCll probably feel like shit. Then you sit around a wonder why youCre ha!ing a bad workout and you should already know you need rest and you need to eat to ha!e strong workouts.

7D = 'pot on. 'o deadlift day is basically some light s$uats, you pull your hea!y singles, then some bent rows, leg press and abs.

&L = Gight, thatCs it.



























7D = 'o then on onday what do you doN

&L = Jo, onday is an off day. I might stretch. -n Tuesday I do my upright rows.

We both la"gh, as /ve teased Eri! Eri ! abo"t having days dedi!ated to "%right ros.

&L = ou know I do my upright rows, IC!e seen people that ha!e big traps and I just wanted big traps.

7D = Jo doubt. #ig traps are the shit.

&L = eah eah itCs just something that I like to ha!e on me. 7lus, when I s$uat, I keep the bar high on my back and it feels better now that my traps ha!e grown a little bit. It feels natural for me to ha!e the bar high on my back when I s$uat so ha!ing more traps has been better for me in that regard. I donCt know if it helps my lift but it just makes me feel better.

7D = #igger traps make e!ery man feel better. better. 'o upright rows on Tuesday, and then pretty much whate!er you want to. ind of a



























&L = Gight. ICll just hit some stuff here and there to stay loose. Like a light, hour workout to keep some blood flowing.

7D = %nd sometimes if Tuesday comes around and youCre tired you just say screw it and donCt do anything rightN

&L = eah honestly, if something hurts or my joints are hurting ICll rest. ItCs not going to hurt me to miss mi ss it, itCs just an accessory day. day.

7D = -k so now on
&L =
7D = %nd what on ThursdayN ?o you take Thursday offN

&L = If I workout on Tuesday Tuesday and go hea!y with my upright rows, ICll go like light on the upright rows on Thursday. Thursday. ICll do, kinda ki nda like the same thing just lighter o!erall. Those days are really identical but one day is lighter with more sets and reps and the other day is hea!ier.

7D = 5otcha. 'o basically the truth is, youCre just training twice a week. %nd %nd the other two t wo days are just au"illary/whate!er days.



























&L = 7retty much.

7D = 'o when you cycle in prep for a meet, how many s$uat and deadlift workouts do you like to plan forN #ecause since you alternate your hea!y s$uat and deadlift workouts week to week, ob!iously if you wanted to get in > or 3 s$uat workouts youCre talking )+=)9 weeks. 'o how many weeks is typical for meet prepN

&L =
7D = Gight, your foundation le!el of strength.

&L = Gight. I usually like to get in * hea!y s$uat and deadlift workouts in before a competition. 'o weCre talking like, : to  weeks because the week before the meet I donCt train hea!y. hea!y. %nd ICm starting to find out that within * to 4 hea!y s$uat workouts ICm really at my peak.





























prep that I really feel strong.
&L = eah you ha!e to know your body. 'o with your cycles and how your training goes you ha!e to know where youCre going to peak out so you can plan your cycle perfectly. perfectly. If you know where you can peak at you can get it almost perfectly. perfectly. ItCs hard but it can be done.

7D =
&L = 1onestly it was probably within my )9 days. %t least on my bench. y s$uat still felt pretty strong, but it definitely wasnCt as e"plosi!e as the )+ I did in the gym.

7D = eah you smoked )+ in the gym.

&L = eah it also could ha!e been that I did that hea!y s$uat.



























&L = Gight s$uatting first. I do stretch for a while before I s$uat. I do the bar for like )>, a plate for )9 reps, two plates for  reps, * plates for like 3 reps, then 4 plates for a couple, then after that ICm pretty much doing singles. 0nless ICm training to do a top set for a triple, then ICll do it a bit differently differently.. It really all depends on how I want to go about approaching my singles for s$uats. IC!e made great gains off of doing singles, but IC!e also made great gains off of doing triples. The thing that IC!e found when I do triples is that my joints donCt hurt as much, the hea!y singles ta" my joints a lot harder. I really just switch it up to see if I make better gains off of one than the other, but basically itCs either going to be hea!y singles or triples.

7D = 'o what do you like to do after thatN

&L = %ctually after that I do light deadlifts. ICll go up to around >++ or 3++ pounds just to see how it feels and keep my form. In the meet you e!entually ha!e to pull after you get done s$uatting. 'o I just like



























7D = ?o you e!er do chinsN

&L = Jo IC!e honestly ne!er tried em.

7D = ?o some pullups bro.

La"ghter

7D = 'o after pull downs what do you doN

&L = 'ince itCs my s$uat day IC!e already worked my legs, there is no need for leg presses and I did the pull downs so no bent rows so I usually just do some ab work after that.

7D = 'o are you going to try and substitute in the stiff legs there instead of pulling semi hea!y maybeN



























incorporate it into my s$uat and deadlift workout.

7D = -k. 'o where did you used to fit in leg curlsN

&L = %ctually we donCt ha!e one at my gym but at the house. 'o the days when I do my assistance work that would be a day where I would do that.

7D = %hh I see. 'o on the days you do your upright rows you would do those along with it.

&L = &"actly. If I donCt feel like doing an all around you know, upper back, arms, legs, ICll split it. Like Tuesday Tuesday upper=body and Thursday lower=body, lower=body, one hea!y and ) light. I like to switch it up, I donCt like doing the same thing e!ery time I go in on Tuesday and Thursday.



























at the point where I was going to peak out too soon, I mean, I did peak out too soon but it could ha!e been sooner if I had pushed it. I did my usual singles for s$uat, and for deadlifting I barely deadlifted at all. The most I did in the gym was :+> in training. 1onestly I was scared shitless to pull again.

7D = Gight anytime you get injured the trepidation you feel can cause you to be hesitant in certain mo!ements.

&L = eah, and especially since it tore off of the floor. Like my lockouts feel incredible now. It used to be the e"act opposite. ICd be really fast off the floor and then it would get past my knees and slow down. Jow when I pull off the floor itCs kind of slow, slow, and now when it gets past my knees I lock it out easily.

7D = eah eah I remember in your old !ideos your speed off the floor was ama6ing. #ut then it would get abo!e the knees and would almost





























powder. powder. #ut since then IC!e widened my stance a little bit, and thatCs helped. #ut ICm really trying to get my floor speed back because once I do that my deadlift is going to be stronger than e!er because my lockout is really strong right now.

7D = eah your lockout looks really good right now.

&L = eah and ICm surprised that I e!en pulled :3+ because I hadnCt trained the deadlift !ery hea!y going into that for like )4 weeks.

7D = 'o for this particular meet you didnCt really ha!e set plans because you had a lot l ot of $uestion marks with your injury.



























competition especially after s$uatting ++. I wasnCt e"pecting to ma" out like I did in the gym.

7D = -k so what about good morningsN

&L = Jo IC!e honestly ne!er done those but they donCt look comfortable.

7D =
&L = eah IC!e tried em before.


























&L = -h 5od yes it is. ThatCs for sure.

7D = Gight, and no matter what anyone says the philosophies are backwards. Gaw guys need to train to be strong out of the bottom and e$uipped guys need to train to be strong at the top. 'o the philosophies canCt be the same.

&L = Jo they really canCt be.

B E N C H P R E S S

7D = %wesome. 'o letCs talk about about benching. I know you rotate rotate



























come meet meet time. They will help build build your strength of course course but if you donCt train train the pause before the meet youCre not going to perform perform as well as you think you might.

7D = Gight you gotta pause your benches you might as well pause em in training.

&L = &"actly &"ac tly..

7D = %nother %nother techni$ue I know that #illy 5illispie pushes is t=shirt benches. Like put on a loose t=shirt and lower the bar and and just lightly touch the bar to your t=shirt.



























it just seems like it will work a lot better that way. way.

7D = I think so I think thatCs a great great idea. 'o on your your competition grip day, day, you like to do the same thing you did with your s$uat and deadlift you like to do 9 or * progressi!ely hea!ier singles.

&L = Gight yeah. 'ingles or doubles. I donCt really like doing reps reps on hea!y sets. If ICm e!er going to do reps reps it will be like on a down down set. The down down set for me helps my bench go up up a lot.

7D = Gight. Gight. Trying to beat rep 7GCs.

&L = up.





























&L = yeah two or three times.

7D = %nd thatCs fine because you keep that feel because youCre still pressing pressing from the same plane.

&L = Gight.

7D = 'o what do you do after you do your bench workN



























7D = #ut thatCs after a lot of hea!y benching.

&L = eah my incline isnCt really really good but itCs not bad to follow all of that benching.

7D = Gight I donCt often go hea!ier than 99>=9>+ for )> after I bench.



























7D = eah eah I would hate to do some fast dynamic flyes, that seems like a bad idea.

&L = eah when I see those guys I think Mshit youCre going to tear somethingM. That doesnCt seem seem like a lift where you would want want to do something somethi ng like that. ou know a fast mo!ement. mo!ement .

7D = %nything where a big stretch is in!ol!ed ICm not wanting to



























La"ghs

&L = eah I donCt want any one area to be weak so I try to hit e!erything.

7D = Jow the other thing is, when youCre not prepping for a meet you do something I think is really smart. ou kind of coast a bit rightN rightN 'a!ing the hea!y stuff for when youCre youCre prepping for meets and the the



























term.

&L = -h for sure. 7eople will write to me online online and be like Mwell Mwell what happened to your liftsN you look weaker.M weaker.M %nd ICm like no shit. There is no way you can can stay at that top le!el fore!er, fore!er, there is no way you can. I canCt pull ++ any day of the week. I only hit that that number a couple of weeks before a meet or at the meet.





























hard to get e!ery one one of your lifts to peak peak properly on the same day. day. It took me a while to grasp that because I was was just a little kid and it took took me a while to to learn that and understood what he was talking talking about.



























where a lot of other kids are at. Trying to figure out what works and what doesnCt. doesnCt. 'o I already had had that from the start. ItCs like letting me start )+ steps ahead of e!eryone else, I already know all of that stuff.



























talked before had you timed timed your peak a little better youCre probably good for a pause with say, >9>.



























after and ha!e a good workout.

7D = %nd that can mess with you for a while.



























7D = %nd thatCs not uncommon youCre still a young guy so as you get more muscle maturity you will lean out as more mass gets built underneath there there if your eating eating is staying the same. 'o there might might





















































































































































































































































Lilliebridge Training Method Book v.2

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