Raw Strength is the only 12-week peaking program specifically designed for raw powerlifting performance. This Program Includes 1. The Raw Strength Training Program 12-weeks of training specifically designed to improve your squat, bench press, and deadlift. Optimal Lifting Technique Video Tutorials In-depth video tutorials covering the squat, bench press, conventional deadlift, and sumo deadlift. The Raw Training FAQ Explicit guidelines (in both text and video format) telling you exactly how to use the program to get as strong as humanly possible in 90-days. FREE Bonus Packages! 100% FREE STRENGTH TRAINING PROGRAMS. Candito Linear Program Ideal for beginners but also for can be very useful for more experienced lifters as well. The lifting schedule is also a bit more flexible than the 6 week program. UPDATED on 5-13-14. Where to Find Us: Jonnie Candito. ![]() *Dynamic Effort Training: Debunked! Is Dynamic Effort training good or bad? Effective or a waste of time? In this Raw Strength Bonus Package I answer every question you’ve ever had about Dynamic Effort training. *How to Pull the Slack Out of the Bar One of the most over-complicated techniques in all of powerlifting, I’ve provided an in-depth video tutorial teaching you precisely how to pull the slack out of the bar and how I do it to Deadlift nearly 4x my bodyweight. A simple, methodical way to hit new PRs on all the major lifts in just four weeks. Ms08-67 security patch for windows 7. 'The best laid schemes of mice and men, Go often askew,' – Robert Burns, To A Mouse (English translation). Lifting programs, like life, don't always go as planned. Sometimes you don't have 12 or 16-weeks to commit to a training program. Or maybe you thought you had the ideal training cycle all mapped out to the very last set, rep, and FiniBar, when life decided to rear its ugly head. Whether it's an unexpected career change, an upcoming vacation, or even just hearing those two little words every single guy has nightmares about ('I'm pregnant'), sometimes life can throw a major monkey wrench in your best laid training plans. The purpose of this article is to help you during those times, or whenever your fancy six month Russian training block gets shot down like a wayward Soviet Mig. Ask any successful athlete about peaking for an event and they'll tell you that the most effective way is to pick a meet a few months down the line and train for it accordingly. Great advice to be sure, but what if you're a powerlifter and Dave Tate emails you to ask if you'd like to come down to lift for a day at EFS? What if you're a collegiate athlete and an NFL scout calls to see if you'd want to fly in for a workout? Buku jakarta undercover pdf files. Do you say to either offer, 'Sorry, my program doesn't peak until Easter Sunday, 2013. Can I call you back then?' Obviously not. What you should do is toss your previous program out the window and hop on this bad boy. The following program is intended to help the intermediate to advanced lifter be ready for a max with just three weeks to prepare. It's not designed to be optimal under all circumstances, and I'm definitely not suggesting you follow this routine for the next National Championships; but if you want to test yourself to see where you are and you don't have four months to devote to a max, this program works very well. Fresh & Prepared The name of the game is to be both as prepared and as fresh as you can possibly be, which is a challenge for the serious lifter. An untrained person is fresh from doing nothing ('fresh' meaning the CNS is primed and ready for action) but obviously unprepared to lift heavy weights. A hard training lifter who frequently handles heavy loads is often prepared but not fresh, as serious lifters often walk the fine line of overtraining. The goal of this program is to leave you both fresh and prepared. It isn't necessarily going to make you stronger than you already are; it's intended to make you perform as optimally as you can, given a relatively short preparation time. I wrote the original version of this program for my training partner. ![]() To help illustrate things, I'll include his exact weights and the percentages. Going into this program, his squat was 385, bench 300 (untested), and his deadlift was 507, all at 181 lbs raw. You'll need to have a very good idea of what your own 1RM is in the squat, deadlift, and bench press; something that every serious lifter should know along with the names of most of their kids and the entire cast of Pumping Iron. Here's the program: The Four-Week Max Program (Foam roll and dynamic stretch as part of a general warm-up before beginning warm-up sets.) Day 1: Squat Day Percentages (of 1RM squat) Week 1 72.5% x 1 80% x 1 87.5% x 1 72.5% x rep out (6-10) Week 2 77.5% x 1 85% x 1 92.5% x 1 77.5% x rep out (6-10) Week 3 82.5% x 1 90% x 1 97.5% x 1 82.5% x rep out (6-10) Week 4 87.5% x 1 95% x 1 102.5% x 1 whatever you want x 1 Here's what the numbers would look like if your 1RM squat was 385 pounds. Week 1 Warm-up 45x12 135x8 185x5 215x5 245x3 Workout 275x1 305x1 335x1 275x8 Week 2 Warm-up 45x12 135x8 185x5 225x5 265x3 Workout 295x1 325x1 355x1 295x8 Week 3 Warm-up: 45x12 135x8 185x5 225x5 255x3 285x2 Workout 315x1 345x1 375x1 315x8 Week 4 Warm-up 45x12 135x8 185x5 225x5 275x3 305x1 Workout 335x1 365x1 390x1 (PR) 405x1 (goal hit) A note about squats: If you wear a belt I'd suggest you belt up on all non warm-up sets, including the rep out set. Feel free to make it tighter as you get heavier. If you're interested in competing, I think that every rep should be done to competition depth, and filming your squats is invaluable for feedback.
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