Just getting back into training having done the Bullfarm
and Night Of The Living Dead Competitions
Saturday 5th November
- 5 min Cross Trainer to to warm up legs
- Leg Press:
80kg x 20, 120kg x 20, 160kg x 20, 200kg x 20
- Toe Press:
80kg x 20, 100kg x 20, 160kg x 20, 200kg x 20
- 2″ Fat Bar Shrugs:
sets of 8 reps, working up to 120kg
- Seated Barbell Shoulder Press
sets of 10 reps, working up to 60kg
- Tricep Push Downs
3 sets of 10 reps
- Bicep Curls
2 sets of 10 reps
After a couple of weeks off and a pretty hectic travelling
schedule recently (8 flights in 4 days!) – it was nice to
just get back in the gym and do some light training.
If you want to develop speed, strength and power
on your Squats, you must try squatting against chains.
It’ll make you stronger out of the hole AND at lockout.
The Chains work by accomodating resistance, meaning
that as you lower the bar into the hole the weight gets
lighter (as the heavy chain ends up on the floor). Then,
as you drive the bar out of the hole all the way to lockout,
the weight gets heavier (as the heavy chain ends up in
the air).
Chains are an awesome way for Powerlifters, strength
enthusiasts and serious athletes to increase their
strength, speed and power. So if you fall into one of
those categories (and I’d bet my last dollar that you do),
you must start using chains in your strength training.
The results are mind-blowing.
Chains can be used whilst you do speed work, max effort work and repetition work.
For more info on how to correctly use chains on your
Squat AND your Bench and Deadlift, check out my
book, Bands And Chains. Just click the image below
to do so:
Deadlifting with chains you will improve your starting
strength and your LOCKOUT POWER.
Chains accomodate resistance, making the weight heavier at lockout, and lighter when the bar is on the
floor at the start of your Deadlift.
You DO NOT need a loading chain in order to Deadlift
against chain. Instead, you can just drape the chains
over the bar (as you’ll see in the video).
Chains are a great tool for any powerlifter, strength
enthusiast and athlete who requires more speed, strength and power (so if this sounds like you, then I
highly recommend that you incorporate them into your
training).
One thing to watch out for when Deadlifting with chains
is to make sure that the chain is directly under the bar
or placed slightly back towards you at the start.
You do not want the chain in front of the bar because
it will pull you forwards as you lift, which is both dangerous
and inefficient.
Experiment with the chains and let me know how you get
on.
Here is my current Deadlift training plan:
Week 1: 60% x 3 doubles (against 20kg of chain)
Week 2: 65% x 3 doubles (against 20kg of chain)
Week 3: 70% x 3 doubles (against 20kg of chain)
Week 4: Work up to a heavy single, then do a heavy
partial (from around knee height)
Feel free to copy my training routine and get your
Deadlift going UP!
There has been a lot of debate recently,
between both coaches, athletes and lifters
alike, about the correct starting position for the Deadlift.
In particular, the focus has been on whether
or not to retract the shoulder blades at
the start of the Deadlift.
Some say you should and some say you
shouldn’t.
I don’t, and don’t have any of my clients retract
their shoulder blades either.
Instead, I tell them to arch their lower back and relax their shoulders and upper back.
This reduces the range of motion, which
is important if you want to reach your
strength potential of the Deadlift.
There is also no way that the shoulders
will stay retracted when you get strong
on the Deadlift. I can’t think of a single
top Deadlifter who retracts their shoulder
blades before they pull.
So to re-cap:
In the start position of your pull you should arch the lower back hard and relax the upper back and shoulders.
Now go hit a PB at the gym!
To discover more Deadlift secrets, check
out this:
How you wrap your knees on the Squat is very
important. Here are three things to remember:
1. The tighter you “pre-stretch” your knee wraps
before you put them on, the better you will be
able to wrap your knees. So don’t skimp on the
preparation. Really crank them up before you start
wrapping your knees
2. Wrap both knees the same way. There are
several ways to successfully wrap your knees. In
the video I show you the easiest and most fool- proof way to do it. Whatever way you choose,
do both knees the same!
3. Wrap the knees in-to-out, NOT out-to-in. This
will help force your knees out as you Squat, which
should result in more power. When your knees cave
in – you have a strength leakage
For more information on how to increase your
Squat, check out my book…
Click here to discover how to “Explode Your Squat”
