Strong360 Vol3 May 2014

5 Steps To Becoming A Better Lifter BY BRANDON LILLY

One

of

the

things

I

know

is

they instead post PR’s, and impressive

struggles in the gym. Many people make

lifts, so to everyone watching they get this

the mistake of looking at recent results,

impression for the “Top Guys” it’s easy,

and they don’t recognize the 12 years that

or they are lifting for PR’s everyday. That

are tucked away in the memory stores of

would make an awesome highlight reel but

my brain when I was a “nobody”. That is

it just isn’t true. I am going to remove the

the great failure of Social Media in the

veil of “greatness”, and tell you the “dirt”

modern powerlifting world that we know

that I have seen as commonality amongst

today… Lifters rarely post their failures,

the great lifters I know.

360.JTSSTRENGTH.COM MAY 2014

about

4

1. Have A Sense Of Self That sounds so cliche, but it is true. All the top lifters that I have been around

click with them, th en their hopes to be the best will quickly dissipate with the reality that they don’t h ave what it takes. I look at myself, and I look at the years it has taken me to achieve my goals.

have a keen sense of every strength they possess, as well as an understanding of their weaknesses . You You have to under stand why you are doing things in your training, and you have to constantly be willing to adapt, and modify your training to what your specific needs are. Pro level lifters may gather ideas from other lifters, but Chad Smith would not do exactly the same routine that I would do, while he may improve he would be wasting his time because he would be working on my needs, not his. I see so many young lifters trying to emulate pro level workouts of

I look back on all the time spent in the gym, the hours add u p to days, the days add up to months, and months add up to years… I think about all the sacrifices I made to see my dreams come to pass. When I think about it, all I can tell you is I wish I had done more to come closer to realizing the best that I could be. I keep all this in mind when I talk to younger lifters, and I hear them say how much “they want it” then I see their habits laid out on Facebook, or Instagram and it becomes clear that they don’t want it at all.

their favorite lifter… What would be much better is trying to understand why the lifter is doing what they are doing, looking at your own body, and applying those principles to your own training. You have to own what you do to be the best.

Right, wrong, or otherwise you are gonna have

to

make

your

lifting

a

priority.

Sometimes it will be the most important thing in your life, other times there will be areas in your life that need more focus, but you can’t let your lifting slack off because

2. Commit. Just F’N F ’N Commit.

every time you take a day off, there is

This is something I try to rationalize with

not what you do when people are looking,

younger lifters, and express this to them

it’s pushing the extra reps when you wanna

the best that I know how, but if it doesn’t

quit so bad you can’t stand it , it’s going to


another guy out there that is hungry, focused, and piss ed off to kick your ass. It’s

5

bed when all you wanna do is play a video game, or talk to your girlfriend, it’s eating enough food to fuel the machine, when the last thing you want to do is eat. It is chasing perfection in all you do.

3. Learn From Other Iron Sports You’ve

heard

strongman,

me

diet

say like

“Train

like

a

bodybuilder,

mobilize like a weightlifter, and think like a powerlifter.” Its completely true that powerlifters get entirely too focused on the big three lifts. The bench press, squat, and deadlift are our existence, but we are limiting ourselves. There is so much to be learned from the other sports, and how they become successful within them we should try to mimic areas that will carryover to our sport. Strongmen are complete animals. They do reps with weights that many powerlifters proudly boast about fo r one lift.

Bodybuilders possess amazing physiques, and have an extreme discipline to do so, and it angers me to see powerlifters wasting potential being lazy with diet, supplementation, and often times they skimp on their accessory work.


6

“

Right, wrong, or otherwise you are gonna have to make your lifting a priority.

Mobility is a no brainer, you need to be

it, tuning the engine, set ting the gear ratios

strong, but you also need to be able to

to be perfect, fine tuning aerodynamics

hit depth on a squat, lock out a bench

and then you put some 87 Grade fuel in

and deadlifts. Maintaining a powerlifter

the car… It’s gonna run like junk. But, if

mentality is crucial because it is all out,

you opt to fuel your car with racing fuel

one shot to make it or not. The bala nce and

you get all the best performance from all

harmony you can create in your training

the specialty parts you installed. Same

by blending all of the disciplines will not

for the body. You build it up in the gym,

only keep your workouts more fun, but it

you take supplements, you dedicate your

will make you a more well roun ded athlete

every thought to the sport, but you give

as well.

your body pizza, and ranch dressing and hope that will somehow make you a high

4. Realize You Are An Athlete. Eat Like One.

powered machine. Lets be real, you can

I get so disgusted by powerlifters that

healthy ones. Trust me, those that take this

allow themselves to look like complete shit.

step will pay off big time.

enjoy any and all foods, but you need to be smart with your nutr ition, and you need to make the majority of your food choices

I know the sport is not about appearance, but performance, but it still hits me like

5. Remember Why

nails on a chalkboard. I’m not trying to I try to keep this one in perspective for influence you in some way to think you myself, as much as I try to impress it upon need to look like a bodybuilder on stage, other lifters. “Remember why you do or have a per fect physique. You do need to what you do.” This sport is hard, and the think of yourself as an athlete, and a high further you move up the ranks the harder performing athlete would not put inferior it becomes, and the pressure from others food into their body. Imagine building a begins to weigh on you, and the stress of race car. car. You You spend so much time build ing 360.JTSSTRENGTH.COM MAY 2014

7

C C EMN T014E R ‘ S T R O N G 3 6 0 ’ T O S AV AV E 1 5 % 3 6 0L . J TIS S T RK E N GT& H .C O M AY 2 8

it all can be overwhelming. That is why

are, but don’t let it become all that you

I tell people to slow down when this

are. Find the fun in training, and the result s

happens. Sit back, and think of how much

will come… Never stop pushing yourse lf to

you enjoyed the gym early on for no other

new heights, but also keep an eye on the

reason than you knew you were getting

big picture so when those small victories

better, getting stronger. How your body

come you learn to enjoy them instead of

felt after an extremely difficult workout,

always wishing for more. There will always

the way you could imagine yoursel f doing

be a drive for more, its celebrating the

great things one day. Get back to that.

jo ur urney ney th that at ma makes kes it wor th thwh whil il e.

Enjoy the gym, make it a part of who you

Big Ain’t Fat Brandon Lill y, owner of the highest RAW powerlifting total i n 2012 (308’s/Super H eavyweight), discusses how he has been able to improve his physique while g aining strength over the last few years. Nate and Brandon discuss training, budget, and goal setting tips that will help you look, feel, and perform better than ever ever..

PLAY

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STRONG360 POWERLIFTING PROGRAMMING WEEK 9

DAY

E XE R C I S E

SETS / REPS

1)

Sq uat

6 x 5 a t 7 0 % - 9 0 s e c re s t

2)

P e n d l a y R ow

3 x1 0

3)

We i g h te d P l a n k

5 x60 sec

1)

Benc h

3 x3 -5 at 85%

2)

Clos egr ip Benc h

2 -3x1 -3 at 90%

3)

Benc h-Paus ed 1 " O ff Chest

2-3x4-6 at 80%

4)

D B C h e s t S u p p o r te d Row

5x12-15

6 a)

D B F ro n t R a i s e s

3 x1 5

6 b)

DB S kullc rushe rs

3 x1 5

7)

B i ke Te m p o s

2 x1 0x40 s ec

1)

F ro n t S q ua t

6 5 /75/8 5 % x 3

2)

De adlif ts

9 x 1 a t 7 0 % -1 0 s e c r e s t

3)

Pullup s

5 x 8 -1 0

4)

S i n g l e L e g L owe r i n g

5 x1 5 eac h leg

MONDAY

TUESDAY

WEDNESDAY


10

STRONG360 POWERLIFTING PROGRAMMING WEEK 9

DAY THURSDAY

E XE R C I S E

SETS / REPS

1)

B i ke Te m p o s

2 x1 0x40 s ec

1)

Sq uat

U p to 5 r m

2)

Pause S quat

2 - 3 x 6 - 8 a t 75 %

3)

Chinups

5 x 9 -1 1

1)

M i l i t a r y P re s s

3 x4 -6

2)

Pullup s

3 x6-8

3)

W ha teve r Bo Bo d y bu bu i l d i n g Stuff You Need

FRIDAY

SATURDAY

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3 6 0L . J TI S SC TRE AY 2T 0 1 4E R ‘ S T R O N G 3 6 0 ’ T O S AV 12 C KNGTH&.COMEMN AV E 1 5 %

STRONG 360 FEATURE

BY DONOVAN FORD

Supple mentary Work Supplementary For Olympic Lifting

The

classical

lifts

are

to

and clean and jerk. To break it down even

becoming a master of the platform but

further 12 of those workouts are actually

even the most elite lifters supplement

the classical lifts done from the floor.

accessory exercises to save their bodies.

Anyone that believes to be the best you

Nothing tears down your body like the

need to only snatch and clean & jerk is

full classical lifts.

In a basic twelve-week twelve-week

foolish. The Bulgarian methods of maxing

training cycle the weightlifting athletes

out everyday works for very few athletes

at the Olympic training center have 108

so keep that in mind.

workouts.

Of those 108 workouts 36 of

breakdown you are probably wondering

those will be some variation of the snatch

if only 12 of our workouts are snatch and


important

After seeing this

13

clean from the floor what does the other 96 workouts of our training cycle consist of. Coach Zygmunt is very very big on adding supplemental exercises to help make improvements in the lifts . Here are a few things the resident team does at the Olympic training in conjunction with performing the classical lifts.

Block Work Not many gyms in America have blocks to lift from but it is a growing trend in th e US. So if you you don’t have some, get some. At the Olympic training Center we spend 8-9 weeks of a trainin g cycle lifting from blocks.

Lifting heavy weights from the

floor is tough on your body. Snatching or cleaning from the blocks cuts out the added stress of pulling weights f rom the floor.

It’s also important in isolating areas of your pull where you might need a little extra work for example working on s peed in the final pull or pulling the bar past your knees. On a weekly basis we work in descending order. order. Monday is from the knee position, Wednesday from bellow the knee and Friday is from the floor. We also do a lot of combination lifts from the blocks. For example example instead of doing a double in the snatch or clean off

STRENGTH GEAR FOR ATHLETES—BY STRENGTH ATHLETES


14

SORINEX.COM

the blocks you can you add i n a snatch or clean pull before each lift. The pull before

Jerk Footwork

the lift allows you to focus on a correct

Another focus to ou r training is working on

movement pattern of the bar without

footwork for the jerk. Overhead strength

going overhead or completing the entire

can be gained by variety of overhead

lift. Zygmunt tells me if I pull the bar high

exercises but footwork is just as importan t.

and straight enough the lift should be

The feet in the jerk need to be trained in

achieved.

weightlifting just like any other muscle. Zygmunt has s everal different exercises to help train the feet b ut a few of my favorites


15

“

Anyone that believes to be the best you need to only snatch and clean & jerk is foolish.

he calls jump to split and press in split.

element that helps wi th overhead strength

Jump to split you start with the barbell

and stability and also helps with overall

on your back as if you were doing a back

balance in the jerk.

squat ten jump your feet in a jerk stance without going overhead.

This is great

Squats and Presses

movement for a few different reasons. It helps train you to have quick feet getting to your your split jerk position . Another benefit of this exercise is to help improve your balance and stability with heavy weights in the jerk position. Because the weight is on your back and no t overhead you can work up to heavier weight loads then you can get over your head and still get the benefit.

Most important ly you gain the

benefit of the split jerk while saving your shoulders from to much stress.

A well-

rounded exercise to help with overhead strength and balance is pressing in the split position. position.

Starting in your your split jerk

position and holding the barbell clean grip strict press the bar overheard.

The

benefits of this movement are similar to the other except you are adding a pressing

Our main focus in training, aside from the classical lifts, are squats. Yes everyone knows weightlifters front and back squat but leg strength is one of the most essential factors in weightlifting.

We do

a lot of traditional front and back squats but we also do many rack squats a nd split squats to help build our legs strength. Coach Zygmunt is huge on rack squats because it helps work on strengthening the sticking point in front or back squats. I call myself a strong squatter but even I have a sticking point in the squat. Secondly comes overhead strengthening. Getting weight overhead is the fin al result but your shoulder strength only improves so much by doing the lifts. The resident lifters

constantly

do

sotts

press

and

single arm dumbbell pressing to improve


16

overhead stability. My favorite exercise for working on my overhead strength in

About The Author

the snatch is snatch grip push press. The

Donovan Ford has been a member of USA

more my push pressing ability rose my

Weightlifting’s resident athlete program

ability to snatch heavier weights did also.

at the Olympic Training Center, Center, located in Colorado Springs, Colorado since 2009.

I am sure for most people I am preaching

Donovan is currently being coached by 1972

to the choir on this subject but this is very

Olympic Champion Zygmunt Smalcerz.

important stuff. Zygmunt coaches coaches several several

Donovan has 8 years of National and

of the top weightlifter in this is the kind of

International lifting experience. His titles

stuff we do. It’s not the only way to to have

include 2012 American Open Champion,

success in the sport but it is definitely

Snatch

something to think about in your training

medalist in the Clean and Jerk and Total

Especially if you feel you are getting beat

at the 2013 Pan American Championships .

up by doing the full lifts to often. I could

Donovan was also a member of the 2013

write for days about all the things we do

World Team, held in Wroclaw, Poland.

in our training at the Training Center but

Donovan’s 170 kg Snatch and 201 kg Clean

these are some of the most important in

and Jerk make him a competito r to watch

my training.

for in the 2016 Olympic Games.


silver

medalist,

and

bronze

17

STRONG360 CROSSFIT PROGRAMMING WEEK 9

DAY

EXERCISE

SETS / REPS

1)

Pa u s e C l e a n a n d J e r k

5 x 3 + 1 a t 70 % : 9 0

2)

Sq uat

5 5 /6 5 / 75 % x 5

3)

M e tco n

1 8 5 / 2 75 x 5 D e a d ,

MONDAY

3/3 Pistols, 50 DU TUESDAY

1)

Bar Muscle Up HSPU Ring Muscle Up

10x5 EMOM

2)

Strict Press Weighted Pullup Push Press

65x5,70x4,75x3,80x2,85x1

3)

Pullups Ring Rows Chinups

5x12-15, weighted

4)

Te m p o w/ S k i l l s

2 x 1 0 w/ 5 H S P U o r M u s c l e U p s a n d A b s


18

STRONG360 CROSSFIT PROGRAMMING WEEK 9

DAY

EXERCIS E

SETS / REPS

1)

P a u s e S n a tc h

6 x 3 a t 70 % : 6 0

2)

F ro n t S q u a t

6 0/ 7 0/ 8 0 % x 4

3)

Speed Deads Block Deads Deadlift

9x1 at 70%

4)

M e t Co n

1 0 m in A MR AP

1)

Te m p o Ac t i v i t y

3 x10 Rounds

1)

Hang Snatch Block Snatch Snatch

Up to 1rm, 80%x3x3 of Hang/Full

2)

Hang Clean and Jerk Block Clean and Jerk Clean and Jerk

Up to 1rm, 80%x3x3 of Hang/Full

3)

M etCon

N a te

1)

S quat

U p to 3 - 5 r m

2)

Paus e Sq uat

2 x 5 a t 70 %

3)

W i l d c a rd M e t Co n

3 0 Re p o f Th r u s te r s 9 5/ 1 3 5

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY


19

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A New Approach to Mobility discusses simple and effective ways to assess your mobili ty and stability shortcomings and address them to enhance movement quality and keep you healthier through heavy training.

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360 MEMBER CONTENT

RAY SHELTON

MY 360

My name is Ray Shelton. I’m 24 years

credo “You live and you learn.” Than kfully,

old, and live in central Virginia. I am an

the Strong360 site has allowed me to

average lifter with a strong passion for the

actively live this credo. The site has not

pig iron, for strength, and for continuous

only provided a community of like-min ded

improvement. I have only been training

people to learn from, but also individua ls to

seriousl y for a little over 2 years, and have

learn alongside. My time here thus far has

made my journey from a 150 pound stri ng

granted me a few things that aren’t quite

bean to 240 pounds with numerous PRs

the tangible things you would expect to

along the way. I represent the working

learn from a site l ike Strong360. These are

man’s powerlifter: a regular guy, working

the aspects o f Strong360 I thi nk everyone

a traditional 9 to 5 job, trying to be the

should ta ke home and keep in the back of

best me I can. Like most, I live by the

their mind at all times:


23

1) Don’t Be Scared Of The Pros

more successful in our sport. People that

Powerlifting

different

and giving sound advice. A large amount

sport for many reasons. It’s probably the

of the advice, form checks and other tips

only sport that you can reach out to the

have actually come from guys I would

Peyton Manning or Lebron James of the

have never known, heard of, or been able

sport to shoot the stuff and learn from

to talk to if it weren’t for the community

them. Strong360 is a huge medium which

that Strong360 has provided for us here.

can connect you to the pros. Reach out

It is highly advantageous to be able to

to them! In my short experience thus far

talk to the top guys in the sport and get

they are always more than willing to lend

advice, but for many of us average lifters,

a helping hand. Strong360 is filled with

sometimes it ’s nice to talk to a guy that was

examples of just how willing they are to

exactly where you are in their own journey

help. Let’s face it, they know what they’re

ju st ove overr a yea yearr ag ago o th them emse selve lve s. Th Thes ese e

talking about when it comes to our

are average guys that can give you advi ce

respective sports. These mutants didn’t

that is still somewhat fresh in their mind.

get to pro level by accident. Strong360

I have enjoyed discussing how they came

gives us a monitored forum where trolli ng

from where I am, to where they currently

isn’t tolerated. We are also given access access

are. It’s great to have encouraging people

to some of the strongest lifters out there

provide you with expectations, and to

with expertise in any subject you can

convey what you have to look forward to

imagine. This wealth of information and

in the next step of your journey.

is

definitely

a

may not be pros or elite level lifters a re still more than capable of answering question s

support helps one excel and achieve success in their respective sport.

2) Learn From Everyone.

3) My Strong360 Overview Strong360,

JTSstrength,

nor

Team

Juggernaut is paying me for this review.

There are a ton of guys in our sport who a re

Quite the contrary, actually, as I’m paying

very knowledgeable on training, nutrition,

them a monthly fee to be a part of this

and all the disciplines that can make us

community. However, the membership is


24

well worth the investment. I am able to grow as a lifter due to not having to spend hours scouring the internet picking through the pages and pages of bad information to find that one golden nugget that I had been looking for, because with Strong360 the information is readily available. All the nuggets of information are under one roof for us to soak in, thus we are able to stand on the shoulders of giants. If whatever you’re looking for doesn’t hap pen to be in Strong360, all you have to do is ask and someone here will give you what you’re looking for or point you in the right direction of fin ding it. My time here has been great. Seeing the camaraderie between lifters of all kinds and abilities from all over the world in one comm unity is rewarding. It’s nice to encounter so much positive reinforcement present here; additionally, the absence of the negative nonsense is a tr ue asset to the community. Since joining Strong360, I have joined a few other lifting sites and forums, none of which have the wealth of information, and none with so much positivity. I’ll most certainly be sticking around to watch the growth of this strength community, soak it all in, and grow along with it.

HIGH CALIBER STRENGTH EQUIPMENT FOR HIGH PERFORMANCE ATHLETES


25

SORINEX.COM

IRON WOMAN WITH JOHN ANDERSEN WITH CAITLYN TROUT

DEEP WATER

BODY BUILDING

Stereotypes? I don’t believe in them. As far as I’m concerned, going against the grain is the norm. 360.JTSSTRENGTH.COM MAY 2014

26

Q:

Hey Caitlyn, thanks for taking the

time to talk. You recently competed at Raw Unity 7, tell us about your experience there...

that one up! After that, things went a lot smoother. I didn’t go 9/9 but I considered it a pretty successful day ending up with a 391lb squat, 171lb bench, 385lb deadlift, and re-breaking both of my all-time world records for the squat and overall total.

A:

I can honestly say that RUM 7 was

definitely the biggest and most intense competiti on that I have ever entered. I usually stay pretty cool before competitions but the night before the meet I was incredibly anxious and probably nervous for the first

Q: You’re on th e verge of finis hing up your masters. Tell us more about that and how you balance student life and competi ng at such a high level?

time since my very first meet 2 and a half years ago. I had to cut around 9-10lbs to

A:

the 123lb weight class which was stressful

it’s extremely challenging! I’ve really had

enough, but I think it was because there

to learn how to prioritize my life and

were so many big time competitors there

develop some amazing time management

(both male and female) and I didn’t want to

skills. I pretty much go to my internship

be one of those athletes that has a bunch

everyday which is a full time job, l eave and

of hype going on around them but can’t

go straight to the gym , come home and

follow through in a meet.

study, work on homework, write training

I definitely did follow through by winning

programs for my powerlifting clients, and

the overall light-weight female raw with

go to bed. Repeat. My life is pretty much on

wraps division but I’ll tell ya right now, it

a schedule. So you can see that I have very

wasn’t easy and I definitely had to earn

little extra time to do anything else and

it!

My 3rd 3rd attempt squat was a full on

I take full advantage of my weekends off

grinder which consisted of some form

if I’m not busy doing seminars or judging

issues so to just finish it I had to give it

meets.

every single ounce of energy that I had. I

I’m not going to lie, it can be stressful and

still don’t remember how I pulled that one

I’ve really had to utilize what li ttle extra time

through, it’s kind of a blur. All I knew was

I have to prepare my meals in advance, do

that I wanted it and wasn’t going to give

your typical house work st uff, pay bills, etc.


If you want me to tell you the truth,

27

It sounds crazy but it’s doable! It’s funny because people ask me how I stay sane with all of this going on and my answer is the gym. It may be a source of all of the craziness but it’s most ly my sanctuary. That’s where I blow off steam or clear my head, hang out with my friends, and enjoy myself a little because lifting started out as a fun hobby ….it just happened to end up turning into a lifestyle/occupation that I love.

A:

I think that there are a number

of things that have contributed to my success. I was lucky enough to start out as a beginner with some really great and experienced lifters. I was able to learn the correct form and all of the tricks earlier rather than later. By that I mean that a lot of people just getting into the sport have to figure things out on their own, or they don’t always have someone there critiquing them. I had that from day one. Another factor I guess would just be my

Q:

You’ve had a meteoric rise as a

personalit y. I’m stubbor n and have a pretty

powerlifter, what do you attribute your

great work ethic. Mix those two together

rapid success as a lifter to?

and you get someone that will never ever


28

give up on their goals and their dreams,

manipulate portion size and carbs, and

someone that faces a challenge head on

just ju st st stay ay rea ll lly y st stri rict ct wi with th th that at in inst stea ead d

rather than running away from it. That’s

of having those random cheat days that

just ju st me me..

you can kind of get away with when your months away from a meet. Another thing

Q:

I do is implement cardio at the beginning You not only possess great strengt h,

but also a physique to match, what type of adjustments do you make with your training, cardio and diet to achieve this?

of a training cycle, that way I can control my weight during the volume phases of my training and then slowly taper the cardio out as things get more heavy and my diet gets more strict, that way I’m

A:

I really control my diet throughout

my training cycle. I’ll start out kind of

not sacrificing any strength but can still maintain my physique.

lenient with portion sizes but for the most part I eat pretty clean. Later on I


29

“ Q:

I love that I can walk out there on the platform wearing my pearl earrings and lipstick and still squat more than most men.

What advice do you have to offer to

women looking to get into powerlifting?

Q:

#IronWoman?

A: A:

What does it mean to you to be an

Powerlifting may be a strength sport ,

Advice that I would give to any

but it’s so much more than that to me. I

woman getting into powerlifting is to

started out 2.5 years ago at the very

find a coach and one that has worked

bottom. I didn’t know anything about fo rm,

successfully with females in the past . There

the lingo, or the training. All I knew was

isn’t a tremendous difference between an

that I wanted to feel good about myself,

advanced male and female lifter, but I’ve

how I looked, and find a way to blow

found that th ere is when you are coaching

some steam. I had no idea how how this would would

beginners. You need to find someone

change or what was in store. I just knew

that knows how to deal with that, knows

that I had goals. It taught me that with

what weaknesses women typi cally have as

consistency, work ethic, and some grit,

beginners, and will be able to understand

you could defy the odds. I simply learned

and handle the emotions of their lifters.

to love the challenge.

Also, if they are trying to decide whether

It wasn’t until later on that I realized

they should try powerliftin g or not, I would

powerlifting had become a part of who I

tell them to just dive in and don’t second

was. I’m more confident in my appearance,

guess

won’t

am stronger both mentally and physically,

make them masculine, it will make them

and individually I have truly found myself.

confident and strong not just physically

I love that I can walk out there on the

but mentally. It definitely has more pros

platform wearing my pearl earrings and

than cons.

lipstick and still squat more than most

themselves.

Powerlifting


30

men. I like that I can walk into the gym, hit a new PR, and talk shit back to the boys like the best of them. It’s about being

comfortable

with

who

you are, loving what you do, and being there for YOURSELF. Stereotypes? I don’t believe in them. As far as I’m concerned, going against the grain IS the norm.

**All of Caitlyn’s ph otography courtesy of Gustavoalfaro.com Gustavoalfaro.com.. Click his web address above to view more of his great work .


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TEAM JUGGERNAUT

What Are We Listening To...

We Asked A sked Team Jug Jugger gernau nautt WHAT’S WHA T’S ON YOUR CURRENT TRAINI NG PLAYLIST?

• Caitlyn Trout: Trout: Rob Bailey “What I Live For”

• Blaine Sumner: Ploy Ploy for Extinction “Bloodhammer”

• Jamie Hagiya: Hagiya: Katy Perry “Roar”

• Chad Wesley Smith: Contiez “Trumpsta (Djuro Remix)” or Turnpike Turnpike Troubador Troubador s “Gin, Smoke and Lie s” depend ing on my mood.


32

3 6 0. J T S S T R E N GT H .C O M M AY 2 0 1 4 33 C L I C K & E N T E R ‘ S T R O N G 3 6 0 ’ T O S AV AV E 1 5 %

Complete Guide To RAW RA W Squatti Sq uatting ng Part II CHAD WESLEY SMITH

One place that too many lifters miss

rule when setting up is that if you are

squats, is before they even begin the lift,

comfortable holding your position, it isn’t

in the setup and walkout. A good setup is

tight enough. My process of setting up is

critical to squatting big weights. A simple

as follows…


34

Technique

Every great lifter has different accessory

SETUP AND WALKOUT WALKOUT

squat. Click Here to see some of Team

1. Set your hands, I use a thumbless grip

Juggernaut’s favorites.

movement they like to help build their

with my thumb covering the rings. This is a relatively narrow grip for a bigger lifter, because the closer your hands can be, the tighter upper back position you can achieve. 2. Pull

your

shoulder

CUES

To be elite in any power/speed discipline, your technique must become automati c. If

blades

together

before you duck under the bar and then try to wedge yourself under, while

you must think about every aspect of your technical execution, you will not be able

digging the bar into the meat of your

to maximize force production due to the

traps.

slower neural firing patterns. For this to

3. Force your chest up as you bring your hips underneath you to bring the bar out of the rack with your hips, not your legs. Keep your eyes up throughout the walkout. 4. Walk your d ominant foot out, in my

happen, you must master your technique in every rep of training from an empty barbell until your final rep of your session, so that when you are on the platform you can shut your brain off and just perform.

case right, then in one step set your

There are five technical cues that I think

opposite foot and in one more step set

about during every training squat. 1) Get

your dominant foo t. You You should need n o more than 3 steps to walk out a weight

Tight, 2) Commit to the Descent, 3) Chest

and have your feet properly positioned.

Tall, 4) Knees Out and 5) Accelerate to the

You made need to make some small

Finish.

adjustments from here but not ful l steps. You don’t need to walk several steps back from the rack, that is just a waste of energy.

1. Get Tight: Creating tightness throughout the entire body is a product of three things, proper set up-which I have

5. Pull as much air into your mids ection

already addressed, getting big air into

as possible. Try and brace your core

your midsection and trying to brace

out in all directions, not just abs into

against your abdominal wall/belt in

belt. Create circumferential pressure to

all directions. There is a reason that

maximize your performance and keep

so many great squatters have large

your low ba ck healthy.

waists, because a larger waist provides a greater base of support fo r big weight on your back, so expand your waist as


35

much as possible with big air. The 3rd

descents as compared to earlier, lighter

key to tightness is to squeeze the bar

sets. This causes them to waste energy

down with your hands. You want to

during the eccentric portion of the lift

squeeze the bar in your hand which

and not exploit the stretch reflex as well

will send a neural response of tightness

as possible, diminishing their power out

throughout your entire body and pull the

of the hole. You have to figure out how

bar down into your back, as if you are at

fast you can descent and still maintain

the bottom position of a lat pull down,

your tightness and technique and this

this will als o flex your lats and give your

is a skill that must be practiced. I’m not

stronger support fo r the weight on your

necessarily advocating a dive bomb

back.

style of squatting here, rather just that

2. Commit to the Des cent: Too Too many lifters seem to be intimidated by big weight on their backs and thus sl ow down their


if you go down at X speed during your warmup sets, you need to continue to practice X speed at your top sets.

36

“

You must mus t master your technique techn ique in every rep of training from an empty barbell until the final rep of your session.

way

technique. On the downward portion

that athlete’s miss squats is by falling

of the lift, your must externally rotate

forward due to their chest collapsing.

your feet to open up your kne es, so you

This could be an issue of upper back

can sit between them. At the reversal of

weakness, poor setup or not properly

the weight, your knees should be in line

anticipating the reversal of the weight.

with the feet, to imp rove quad drive and

Two main things will help you stay tall

acceleration out of the hole and as you

throughout the squat and react well

rise up, push your knees out again to

when reversing the weight. 1-Push your

reengage the hips and glutes to finish

head back into your traps throughout

the lift. Click here to watch as World

the lift and 2-Driv ing your elbows under

Record holder Dan Green gives you

the bar. These two cues will combine

some more insight into knee action

3. Chest

Tall:

The

most

frequent

to keep your chest up and maintain a neutral back position. If it is a matter

in the squat. squat.

of upper back strength that is inhibiting

5. Accelerate: I have often joked that the

your ability to stay tall you need to up

reason I squat so much isn’t because

you work in shrugs, rows and chin-ups.

I’m so strong, but rather because I’m so

Since static/isometric strength is what

fast. A conscious focus on accelerating

is being expressed by the upper back

the bar through the top portion of the

during a squat, try hold the contraction

lift is the simplest way to avoid sticking

on your final rep of t hese exercises for a

points. The more force you can generate

5 to 10 second count.

at the beginning of the lift, the easier

4. Knees Ou t: Bet ween the m eets where I squatted 865 and 905, I decided to slightly widen my stance and as your stance widens, a common physical/ technical breakdown is knees collaps ing inwards

or

valgus

collapse.

Valgus

each of the following parts will be. During every rep of your training, blast the weight out of the hole, all the way to the top and when you are in a meet, your body will know how to accelerate through your sticking points.

collapse could be a symptom of poor glute

strength/activation

or

just

a

lack of focus on this aspect of your


37

Jump Training The seated box jump is my favorite method

WEEK 5: Seated Box Jump wearing a

of

light/medium vest (25# for me) for 6 sets

developing

explosive

lower

body

strength for th e squat. These do a great job of breaking the stretch shortening cycle and will force you to turn on as many moto r units as possible, as quickly as possible to rapidly generate force.

of 3 jumps to 80% of your maximum WEEK 6: Seated Box Jump wearing a

light/medium vest for 5 sets of 2 jumps to 90% of your maximum

Click Here to

Learn more about jumping variations

WEEK 7: Seated Box Jump wearing a

to help improve your explosive power.

light/medium vest for 4 sets of 1 jump to a new max

12 Week Jump program

WEEK 8 DELOAD: Seated Box Jump

for 3 sets of 3 reps to 70% of your new maximum.

WEEK 1: Seated Box Jumps wearing

WEEK 9: Depth Jumps from an 18-

heavy vest (relative to strength, this

24” box (higher box if you have higher

would be 50-75# for me) for 6 sets of 3

relative strength) for 2 sets of 5 jumps

jump ju mps s to 75% of you r ma maxi ximu mum m he heig ight ht

WEEK 10: Depth Jumps from a 21-30”


box for 2 sets of 4 jumps

heavy vest for 5 sets of 2 jumps to 85%

WEEK 11: Depth Jumps from a 24-36”

of your max height

box for 2 sets of 3 jumps


WEEK 12: No Jumping

heavy vest for 4 sets of 1 jump up to new max. Squatting heavy can cause knee pain for WEEK 4 DE LO LOAD: AD: Seated Box Jump

some lifters, click here to check out these

for 3 sets of 3 reps to 70% of your new

tips to help alleviate and avoid pain.

maximum


38

5 Tips For Raw Squatting Success 1. KNOW THAT YOU ARE SQUATTING RAW: There is tons of literature regarding Westside style training, most of which promotes box squatting variations almost exclusively. The box squat, particularly when a negative shin angle is achieved, does not have a high carryover to the raw squat. Sitting back onto the box is similar is akin to sitting back into a multiply suit that will stop you in the hole, this position is impossible to achieve in the raw squat. While there are many great things to be learned from geared lifters, squatting with ultra-wide stances onto a box, is not one of them.

2. TRAIN YOUR QUADS: It is inevitable t hat your knees have some forward movement during the raw squat and for this reason there will be much greater quad involvement than geared squatting. There are tons of ways to improve quad strength, high bar Olympic squats, close stance safety bar squats, and barbell step ups are all great ways to build quad strength and size. I have always been a proponent of high rep squatting an d I feel like this has played a big role in my quad development and strength.

WORKING WITH COACHES TO INNOVATE HOUSES OF STRENGTH ONE REP R EP AT A TIME


39

SORINEX.COM

3. COMMIT TO THE DESCENT: The most

improve strength and thickness and allow

difficult aspect of the raw squat for most

yourself to maximize your tightness and

people is reversing the bar out of the hole.

give yourself the best chance of squatting

A more rapid descent will allow you to have

huge.

more rebound out of the hole. Similar to using bands as accommodating resist ance,

5. WRAP IT RIGHT AND TIGHT: When

an overspeed eccentric will create a faster

wrapping your knees for a big raw squat,

concentric portion of the lift. You are also

take special care to place as much wrap

using less energy by bringing th e bar down

as possible behind your knees. Geared

faster.. Watch myself, Robert Wilkerso n, or faster

squatters need stopping power from the

Pat Mendes squat, all of us drop rapidly

knee wraps, raw squatters need rebound.

and reverse the weight quickly.

The more wrap you can pl ace behind your knees, the greater rebound effect you will

4. GET TIGHT: This is true for raw, single

get out of the hole. Some people I think

ply or geared squatters, if you don’t

get intimidated about super tight wraps,

achieve great upper back tightn ess in your

but the fact of the matter is that a tighter

setup, you are doomed to miss your squat

wrap will add more to your squat, so suck

before you even begin it. Work to main tain

it up and deal with the pa in for the minute

shoulder and pec flexibility/mobility, as

or so you have them on. Besides, missing

I think it is much more advantageous to

a PR squat hurts a lot more than having on

have a narrow hand position when trying

tight wraps.

to maintain upper back tightn ess. Not only must you be able to achieve great upper

Click here to check c heck out this squat training

back tightness to be a great squatter,

tutorial as I teach the squat from head to

you must be able to create tremendous

toe.

intrabdominal pressure. Lack of pressure in your belly will cause you to break at the waist when you are coming up, think ab out trying to stretch your belt as you fil l up your belly with air before beginnin g the descent. Train your abs and upper back hard to


40

RAW Squatting Program Part II This is a high volume/frequency program that will add tremendous size to your legs and groove your squat pattern. If your squat needs a real kick in the ass, this program is it! I didn’t prescribe any assistance work here because it really isn’t necessary.

WEEK 1 1

Monday-Olympic Squat (no belt)-10x5 at 60% w/ 1 min rest

2

Wednesday-Front Squat (no belt)-5x5 at 65%

3

Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps

4

Saturday-Front Squat (no belt)-Up to Heavy Set of 5-8 reps

WEEK 2 1

Monday-Olympic Squat (no belt)-10x4 at 65% w/ 90 sec rest

2


3


4


WEEK 3 1

Monday-Olympic Squat (no belt)-10x3 at 70% w/ 120 sec rest

2


3


4



41

C L I C K & E N T E R ‘ S T R O N G 3 6 0 ’ T O S AV A V E 1 542%


WEEK 4 1

Monday-Squat (no belt)-3x3 at 60%

2

Friday-Front Squat (no belt)-3x3 at 60%

WEEK 5 1

Monday-Olympic Squat (no belt)-8x5 at 65%, 75 sec rest

2


3

Friday-Competition Squat-Up to Heavy Set of 3-5 reps

WEEK 6 1

Monday-Olympic Squat (no belt)-8x4 at 72.5%, 105 sec rest

2

Wednesday-Front Squat (no belt)-3x5 at 77 77.5% .5%

3


WEEK 7 1

Monday-Olympic Squat (no belt) 8x3 at 80%, 150 sec rest

2


3



43

WEEK 8 1


2


WEEK 9 1

Monday-Competition Squat (belt and wraps)-Up to 3rm

2

Friday-Front Squat-Up to 80%xMax Reps -1, Olympic 3 ct Pause Squat-3x5 at 70%

WEEK 10 1


2

Front Squat-Up to 87.5%xMax Reps -1, Olympic 3 ct Pause Squat-3x4 at 77.5%

WEEK 11 1


2

Friday-Front Squat-Up to 95%xMax Reps, Olympic 3 ct Pause Squat-3x3 at 85%

WEEK 12 1


2


WEEK 13 1

Monday-Competition Squat-Up to 1rm


44

FROM THE FORUM

BURNING OUT

FORUMS » POWERLIFTING

J. DINATALE, 85 POSTS Lately I’m coming to the end of my final

(for whatever reason) to rest up, eat, and

normal cube cycle before i test my maxes

feel new again or is it just me? Curious

and get some wisdom teeth pul led (which

how everyone handles this if it happens

are sitting on a bunch of nerves yay!). I

to them. I know I’m not bitching out for

have been mainly going into the gym,

taking a short week or 2 break.

doing my main work, sometimes just the main lift, and leaving. Parts of my body

J. KENDALL, 33 POSTS

hurt, th ings are slowing down and may be

I know exactly what you mean . I did 5/3/1

stalling, an d the fun is sucked out fo r now. now.

for 18 month s straight. I thi nk I did 4 seven week cycles before I started the cube. I

When i was on 5/3/1 I used to take a week

thought the cube looked easy on paper

break after the mai n weeks and come back

but it was way more of a challenge than I

feeling awesome. I have not done that

thought. On my meet week I just took my

in a few months since starting cube and

maxes on three separate days and then

i think now its catching up. Has anyone

took the next week off cause I was beat.

ever needed a short break from training

I’m in the fourth week of my second cube


45

cycle and am feeling pretty good and

its something I would need to do! I used

I’m getting more assistance work in this

to take weeks off when I was doing 5/3/1

round. I guess I’ve just had to get used to

then I got all gu n ho on cube lol. I t hink I do

the different volume.

need a little break from the heavy stuff, so I may do some BB type trainin g for a little

J. DINATALE, 85 POSTS

to build myself up before starting the full

So it does happen, lol, I’m really looking

cube boss program.

forward to this down time I just need to make sure I eat on that time off and don’t

J. DINATALE, 85 POSTS (8 Hrs Later)

slack so I’m good and fresh for when I

I have decided I’m going to do 1 cycle (for

start again . After squats yesterday my hip

now) of a very modified Cube Bos s program

and knees were killing me and whi le I don’t

before starting the actual powerlifting

think its anything serious they were and

program. I’m keeping the percentages for

still are very sore. This break is needed, I

the main lifts to keep my strength and

sometimes forget even pros take time off

work the lift but the accessory work after

when they need too!

is going to be mainly for hypertrophy and to put some mass/size on instead of

M. KWIA KWIATKO TKOWSKI, WSKI, 3 6 POSTS

building the squat bench and deadlift.

It is a lot of volume - rest up. I would rest

Pretty much I’m not gonna chase numbers

for a week, just go and have some pump,

for a short time. I have not done any sort

week off training wont kill you.

of bodybuilding training or higher rep training fully in a VERY long time so it


should be fun to a ctually do more work for

Yeah going to do just that. I was also

specific body parts instead of for the lift

actually curious if I should do some body

itself. Should also be fu n doing exercises I

building type training for a bit, build

haven’t done in ages lol. I’m going to put

some muscle and size and ease up on the

together something and if anyone would

jo in ints ts an and d su such ch.. Bu Butt I do don’ n’ t kn know ow how to

like to see it I will post it here, I do enjoy

do that or program it without killing my

the constructive feedback so I can learn

lifts. Anyone know how to train this way

as I go! What do you guys think?

without totally ruining your numbers? If so it would be greatly appreciated, I think


46

L. WHENMAN, 1 POST

M. KWIATKOWSKI, 36 POSTS

You’ve also got to ramp up the other side

Good :) keep us updated

of the equation - recovery. I had to add a lot of extra food, foam rolling and sleep


to feel good when first running the cube

Will do! I test maxes this week and since

(and jugg) programs. Carbs during the

I moved my squat stance in I’m not

sessions are a must.

expecting any crazy PRs, I’ll be happy to even get near 445lb with a belt and wraps


like I did with a wider stance but I won’t

Yeah I know, I figured that’s a staple.

fret if it’s less then that, I’ll even take a

I definitely will keep up and do things

5 or 10 lb pr lol. Then I’ll take a week off

to aid recovery, even up some proper

after and then I’ll start this new program

supplements too. But I do need the

we put together to put some muscle on

downtime from the constant hammering

and change the pace the following week.

on my joints cause now I’m starting to feel

I will keep you updated here xD!

it even with easy days.


47

STRONG360 STRONGMAN PROGRAMMING WEEK 9

DAY

E XE R C I S E

SETS / REPS

Log Clean and Press (Clean Once)

5x5 at 70-85%

MONDAY

1)

Axle Press from Rack Log Clean and Press (Clean Once) Log Clean and Press (Clean All) 2)

L a t P u l l d ow n s

5 x 8-1 0

3)

O ve r h e a d D i c k s P re s s

4 x6

4 a)

DB C urls

2 - 3 x 1 0 -1 2

4 b)

D B 9 0/ 9 0 s

2 - 3 x 1 0 -1 2

4 c)

D B L a t e ra l R a i s e s

2 - 3 x 1 0 -1 2

4 d)

DB S kullc rushe rs

2 - 3 x 1 0 -1 2

5)

De ad Bug s

3 x15

1)

B i ke Te m p o s

2 x10x4 0 sec

TUESDAY


48


DAY

E XE R C I S E

SETS / REPS

1)

2” Deficit Deads Front Squat Squat

9x1 at 70%-10 sec rest

2)

Front Squat Squat Deadlift

Up to 1rm

3)

Pause Squat 4” Snatch Grip Block Pulls 3x8 at 55-70% Front Box Squat

4)

Pla nk

3 x 6 0 s e c - we i g h t e d

1)

B i ke Te m p o s

2 x10x4 0 sec

1)

DB Clean and Press (Clean Once)

3x4 each hand

2)

Clos egrip B enc h

5 5 /6 5 / 75 % x 5 +

3)

D B C h e s t S u p p o r t e d R ow

5 x 8 -1 0

4 a)

Dip s

2 -3 x 1 0-1 2

4 b)

DB C urls

2 - 3 x 1 2 -1 5

4 c)

D B F ro nt R a i s e s

2 -3 x 1 5 - 2 0

4 d)

Fa c e P u l l s

2 -3 x 2 0

WEDNESDAY

THURSDAY

FRIDAY


49


DAY

E X ER C I S E

SETS / REPS

1)

Yoke Farmers Walk Atlas Stones

1x50'-As Heavy As Possible

2)

Speed Farmers Speed Atlas Stones Speed Yoke

Med Weight-3x10 sec max distance

3)

Stone Over Bar Yoke Farmers

Med x60 sec

SATURDAY

GET 25 MORE WEEKS OF PROGRAMMING INSIDE STRONG360

JOIN STRONG360 TODAY


50


51

Strong360 Vol3 May 2014

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