Tuesday, November 15, 2011

Strong-15 Reloaded

Now that it's been long enough, I'm starting to get a lot of positive feedback about the programs, and mainly the strong-15 program.  Lots of guys are starting to hit PR's and learn a little bit about proper programming in order to make that happen.  

But there is always room for improvement.  

So over the next few months I will be writing a reloaded version of the Strong-15.  

Some of the things I will be covering.........

Using the strong-15 with a hypertrophy phase
Using a block deadlift phase
Squatting and Pulling on the same day 
My squat sucks
My bench sucks
My deadlift sucks
Factoring in pre-hab work
Assistance exercises 
Conditioning during pre-meet phases

.....and a bunch of other shit.  

This will not be done for a while because as usual, I will not tell you about something unless I have tried it out myself.  The block deadlift phase is something I have already started programming and I absolutely believe it's going to kick ass.  For us shitty deadlifters I feel like this will help get over that deadlifting hump.  

I have no idea when this will be completed but expect it maybe sometime after my next meet.  Where I intend to go 1800 beltless at 242.  

Stay tuned.  

15 comments:

  1. Sounds good on the new version.
    PC, I am currently trying to nail a big deadlift pr before spring when I will be joining the father ranks, which is awesome, but I know will slow down progress for bit, to say the least.
    I am thinking about programming it out like a meet, and using the strong15, which I bet you endorse. My question - how would you prep for that run? Recently have been pushing my 2RM once a week and almost to my 1rm there, think I have a little more in that style before running it dry. Thanks.

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  2. Take a week off, then approach it like a meet. 11-12 week out, program an opener, a second, and third attempt.

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  3. Thanks -
    Also, for someone whose primary interest is in just the DL, would you allow for any changes in planning strong15? Maybe a more optimistic goal could be reasonable if pushing the other lifts weren't planned.
    Or if it was a dl focus, would you recommend something from your "How I added 100lbs to my deadlift" piece - sorry for grilling ya!

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  4. If the deadlift is your only focus then yes. Front squat, deadlift, block deadlift, shrug, row, and do quality good mornings. I also recommend the elevated stiff legs I did for my last meet.

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  5. Sorry if you get asked this over and over again but how do you go about deciding an opener, second attempt, and third attempt? Say I have a 455 current max deadlift, am I'm going for a slight PR on the second and going for broke on my third? Or is it percentage based?

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  6. Paul, how long did it take you to bench 4 wheels?

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  7. Justin - Initially about 6 years but I suffered several separated shoulders and it wasn't until about 3 years ago that my bench started to come back. Mainly from moving my grip in and adjusting to that. My shoulders have been fine since.

    Anonymous - There are two trains of thought...

    Go for a small PR on the 2nd attempt, then a bigger one on the third. Or go 85%, 93%, 100%. With 100% being what you are shooting for. The other two %'s are based off that 100%.

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  8. paul this is awesome man, finally a raw lifter giveing advice and help, i cant wait for this dude!!!

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  9. There are lots of good raw guys out there that offer a lot of great advice, but it does often get muddled in with geared style training, or a lot of raw guys train way too much like geared guys.

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  10. Hey PC:

    I have quit benching. Fucking hurts my shoulder, and in our Oly gym we don't have a bench. I've just said 'Fuck it.' You know what? I don't miss it, either. Overhead pressing is the tits.

    Given my 'take no prisoners' attitude to this extremely important issue, can your re-loaded version of Strong-15 contain some suggestions for those eliminating benching entirely?

    I'm not asking you to re-write the whole damn thing, I'm just saying, maybe a few tips like, "If you're replacing benching with overhead pressing, increase volume by 5-10%" or something--I don't know, that's just an example.

    Also, I'd like to point out how fun it is to lift in a gym where you just have racks and platforms. You don't have a choice of what to do, so you just fucking kill it with your squats and pulls and presses. There aren't many options, so you just get really good at a few things. Plus, I hate having to think in the weight room. I spend all day hunched over a stat textbook--I want the weightroom for listening to music, grab-assing with teammates, and squatting.

    Can't thank you enough for all the content you provide and (usually immediate) feedback you give.

    take care

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  11. Awesome news. Will those of us that have purchased the programs have to pay additionally for the strong 15 reloaded?

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  12. Dan,
    It's going to be a whole new e-book, so yes. It won't be out for some time. As I noted, I need to test some of the theories out myself.

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  13. Hi,
    sorry the stupid question: where can I buy your books? I can't see in the homepage where to buy them!
    I'm reading your stuff and I like it a lot.
    Please could you email me (just for once) at : david66d.d@libero.it?
    Thanks a lot,
    David
    Italy

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  14. Link at the top........

    http://www.lift-run-bang.com/p/philosophy-of-training-for-mass-and.html

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