Under The Bar: The S-4 Weekender Program Part 2

by Dave Tate

Introduction

This article is the continuation of the Weekender Series that has documented the training of a few of our featured training log lifters, as well as the weekend group training in our weight room:

Christian Mello

Ted Toalston

Molly Edwards

See the meet videos here

We actually have two different groups that train at the gym right now - the weekend crew, and Jim Wendler's group that trains during the week. Jim's lifters have also been making GREAT progress, with Leigh An Jaskiewicz just pulling a 500 pound deadlift and attaining a 1240 total. I will post her lifts, but she does not train the using the program I’m tracking and outlining. She and the rest of Jim's crew are following the 5/3/1 program with great success.

This brings up a very cool thing about the gym. We have two or three different programs going on at all times. The goal is to get the lifters stronger, so we’re going to use whatever we can to make it happen. If they’re not progressing with one style of training, we move them to another.

One year ago (almost to the day), we had a group of people show up who wanted to powerlift. Now almost all of them have Elite totals and are ready to take things to the next level.

The Company they keep

EliteFTS’s sponsored athletes have been winning competitions and setting records in powerlifting for years now, and they’ve set the bar exceptionally high for both of our crews here at the Compound. Here’s a sample of our Team EliteFTS accomplishments from just this year:

The top two spots in the 165 class (Al Caslow and Brian Schwab).

The second spot in the 181 class (Al Caslow).

The number one spot in the 220 class (Matt Kroczaleski).

The second spot in the 242 class (Jeremy Frey).

The number one spot in the 275 class (Jeremy Frey).

The number one spot in the 308 class (Chuck Fought).

The #4 spot in the raw 275 class (Scott Yard).

The Meet

As many who know me know, the only lifts that matter to me are the ones done in meets. Gym lifts are great to gauge training, but meets are the only place to gauge competitiveness and preparation.

This is how things panned out at the Lexen Xtreme 2009 Fall Classic:

Leigh An Jaskiewicz - 440-300-500 - 1240 at 198

*This was a 110 pound total PR for her.

#4 Squat on Powerlifting Watch list (PWL)

#2 Bench on PWL

#2 Deadlift on PWL

#2 Total on PWL

Molly Edwards - 470-305-460 - 1235 at 165

*Molly just barely missed the 148 class (one pound off). Her total was a 115 pound PR.

#6 Squat on PWL

#9 Bench on PWL

#3 Deadlift on PWL

#6 Total on PWL

Ted Toalston - 685-440-605 - 1735 at 198 for his first Elite total. This was a 145 pound PR total for him.

Christian Mello - 800-600-740 - 2140 at 275 for a 200 pound PR total.

Scott Arnold - 725-610-565 for a 1900 total at 242. A 300 pound PR total and his first Elite

Steve Diel - 650 bench for a 125 pound PR

Mike Harris - 550 bench, 725 Pull - his first meet

Phase 4 (S4.4) - 12 Week Meet Prep

If you’ve read the first part of this series, you’ll have read the phases leading up to this one, and you know that each one has built on the other. This phase is no different as it won’t be repeated again and will be used as one more step in their training process.

I’m too lazy to write the same things over and over, so here is a very relevant part of their programming that I discussed in the first article:

Some other things to note with this program is that it’s built on circumstance. What I mean by this is that I know it's not optimal, but it is the most optimal programming for the circumstances we're dealing with. For example, technique is a major factor in this program. There is NO WAY I want them training their main lifts without someone watching. Based on time schedules, work and location, the only time we can all be together is on the weekends, thus all the main training has to happen then. With this being the main focus, everything else has to be designed around this schedule, and this is NOT easy to do. There were many adjustments that had to be made in order to make this work.

I also have to account (as noted later) for the fact that I have no idea what they will do during the week. I can make suggestions, but this only goes so far. If you have ever worked with intermediate to advanced lifters, you’ll know exactly what I mean. You can suggest all you want, but don't assume for one second that it will happen. This is not a BAD thing at all. It is actually a great thing, as it can help regulate the program if you take this simple fact into consideration. They all think they know what they need to do, and sometimes they do know, but I will guarantee that if they're beat up, they’ll do less, and if they feel great they’ll do more. You CAN'T program this! I can tell them exactly what to do, and demand it, but then if they feel beat up, it can very well be the thing that pushes them over the edge - yet if they feel great it may not be enough. The only thing I’ve told them is to make damned sure they were fresh come Saturday.

With all this in mind, take this program for what it is - based on circumstance and one step in many for a group of lifters training for their elite.

This is NOT a program for you to follow, but one to look at to get ideas from.

Monday-Friday

* No Stupid Shit - This means just what it says. The week needs to be used to get ready for the weekend and to work supplemental and accessory movements. It's not used for max effort movements, flag football, getting wasted, and punching your fist through doors.

* Ab work - To include movements such as hanging leg raises, pulldown abs, and med ball work.

* Conditioning - Sled or Prowler work at moderate intensities on any day but Monday.

* Basic Cardio (Monday) - 20 minutes of steady-state cardio.

* Basic Mobility - Basic movements to be done a minimum of 3 days per week.

* Tuesday - Supplemental and accessory training for the squat and deadlift.

* Wednesday - Used for light upper body work.

* Friday - Rest

The Weekends

Percentages:

These percentages were based on the maxes achieved at the end of Phase 3 (S4.3). No adjustments were made. These maxes were taken in full gear, and no gear changes were going to be made during this phase. These maxes are known as Training Maxes (TM).

Movements:

This is the first time we could really begin to program for strength FIRST and technique second, so the movements selected were the ones we felt would have the highest carryover value to the lifters’ squat, bench press and deadlift. While there were some movements tossed in to work on specific weak points, these were rare. If they were done at all, we performed them at the end of the workout. We felt it was still too soon with this group to begin focusing on weak point development, because at their level, everything is weak and needs to become stronger. I feel as though far too many lifters began to focus on weak points before they even know whether they really are weak points or not. Louie once asked a novice, "How can you have a weak point when you're so damn weak?" That’s a great question if you ask me.

The movements selected included box squats, squats, deadlifts, bench presses, good mornings, pin pulls, 45-degree hypers, board presses, close-grip inclines, reverse band presses, glute-ham raises, reverse hypers and various lat, tricep, ab and delt work. These are all very easy-to-execute movements that don’t require a high level of skill or technique to execute. This was done intentionally so we could try and keep all the technical focus on the main competitive lifts. We knew going into this that technique would be very hard to maintain for them because so much work would be done in the higher intensity ranges. It's a give and take, and we were willing to take the risk. There are, however, things I would do differently if they were to go through this same cycle again. I’ll note these things at the end of this article.

Supplemental and accessory movements during the week need to be pushed moderately hard, and on the weekends they need to be pushed maximally. Simply put, on a scale of 1-10, these movements need to be trained at a 7 during the week and a 10 on the weekends. I'm going to restate this because it’s important: The supplemental and accessory lifts on the weekend need to be trained balls to the wall for the desired rep ranges.

Circa-Max Band

You will see a circa-max band phase used toward the end of this phase.

The band tensions are based on:

300-500 Pound Squat - Strong (Black Bands)

501-700 Pound Squat - Strong and Light Band (Black and Orange Band)

700+ Squat - Strong and Average Band (Black and Silver Band)

Week 12

Sat

Box Squat - 47% for 8 sets of 2 (add one chain per side every 2 sets)

*Briefs

High Pin Pull (just above knee with lats flared) - 5 sets 5 reps

45-degree Hypers - 5 sets 5 reps

Abs - 6 sets 8 reps

Sun

3-Board with Shirt - 3 sets 5 reps

Close Grip Incline Press - 3 sets 5 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 11

Sat

Box Squat - 53% for 8 sets of 2 (add one chain per side every 2 sets)

*Briefs

Good Mornings - 5 sets 5 reps

Abs - 6 sets 8 reps

Sun

Bench Press - 40% with double mini bands for 8 sets 3 reps

Reverse Band Close Grip - 5 sets 5 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 10

Sat

Box Squat - 56% for 8 sets of 2 (add one chain per side every 2 sets)

*Briefs

High Pin Pull (just above knee with lats flared) - 6 sets 5 reps

45-degree Hypers - 4 sets 5 reps

Abs - 6 sets 8 reps

Sun

2-Board Press with Bench Shirt - work up to max set of 3 reps

Close Grip Incline - 3 sets 5 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 9

Sat

Box Squat - 47% for 5 sets of 2 (using circa-max band tension)

*Briefs

Good Morning - 3 sets 5 reps

High Pin Pull (above knee with lats flared) - 4 sets 5 reps

45-degree Hypers - 3 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench Press - 40% with double mini bands for 8 sets 3 reps

Reverse Band Close Grip - 3 sets 3 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 8

Sat

Box Squat - 47% for 5 sets of 2 (using circa-max band tension)

*Briefs

Good Morning - 3 sets 5 reps

High Pin Pull (above knee with lats flared) - 4 sets 5 reps

45-degree Hypers - 3 sets 8 reps

Abs - 6 sets 8 reps

Sun

One-Board Press with Shirt - Work up to 1-3 rep max

4-Board Press - 4 sets 5 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 7

Sat

Squat - 83% for 3 reps

* Full Gear

Deadlift - 79% for 3 reps

* Full Gear

High Pin Pull (just above knee with lats flared) - 3 sets 5 reps

45-degree Hypers - 3 sets 6 reps

Abs - 6 sets 8 reps

Sun

Bench Press - 50% for 5 sets 5 reps with chains (chain weight = to 50% bar weight)

Close Grip Floor Press - 5 sets 5 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 6

Sat

Box Squat - 51% for 5 sets 2 reps (Circa-max band tension)

* Briefs and Suit - straps down

Deadlift standing on mats (3 inches)- Work up to max set of 3 reps

* Suit straps down

Glute-Ham Raise - 6 sets 8 reps

Reverse Hypers - 5 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench with Shirt to Chest - Work up to 1-3 rep lift to get feel for shirt

3-Board Press with Shirt - 3 sets 5 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 5

Sat

Squat - 85% for 1 rep

* Full Gear

Deadlift - 84% for 3 sets 1 rep

* Full gear

Glute-Ham Raise - 5 sets 8 reps

Reverse Hypers - 4 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench Press - 50% for 5 sets 5 reps with chains (chain weight = to 50% bar weight)

Close Grip Floor Press - 4 sets 3 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 4

Sat

Box Squat - 50% for 6 sets 2 reps (Circa-max band tension)

* Briefs with Suit Straps Down

Pin Three Pin Pulls with Quad Band - work up to one-rep max

*full gear

Glute-Ham Raise - 4 sets 8 reps

Reverse Hypers - 3 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench Press (with shirt) - work up to 1-3 rep max to get feel for shirt

4-Board with Shirt - work up to 2 max sets of 3 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 3

Sat

Squat - work up to opener

* Full Gear

Speed Pulls - 8 sets 1 rep with 45%

*full gear

Glute-Ham Raise - 2 sets 8 reps

Reverse Hypers - 2 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench Press (with shirt) - work up to opener

1-Board with shirt - work up to 1 max set of 1 rep

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 2

Sat

Box Squat - work 47% for 5 sets 2 reps (Circa-max band tension)

* Briefs and Suit with Straps Down

Deadlift - work up to opener

* Full gear

Glute-Ham Raise - 2 sets 8 reps

Reverse Hypers - 2 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench Press - 50% for 5 sets 5 reps with chains (chain weight = to 50% bar weight)

Close Grip Floor Press - 4 sets 3 reps

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 1

Sat

Squat - work up to last warm-up that will be done in warm-up room.

* Full Gear

Deadlift - work up to last warm-up that will be done in warm-up room.

* Full gear

Glute Ham Raise - 2 sets 8 reps

Reverse Hypers - 2 sets 8 reps

Abs - 6 sets 8 reps

Sun

Bench Press - work up to last warm-up that will be done in warm-up room.

Lats and Shoulders - One or two movements for each, trained in the 6-8 rep range.

Week 0 - Meet Week

Same accessory lifts during the week, but cut significantly back on volume and intensity.

Final Thoughts

While we can't go back in time and change anything, there are some things I would have done differently based on some of the things I saw at the meet. I would not have done a circa-max band phase as I think this messed their technique up - they were not ready for heavy bands. Their technique was solid until we began this phase, BUT I could have done a better job coaching and cueing during this phase, and that would have made a huge difference.

The one thing I learned is that there is no way I can train myself and help them at the same time. This can be done with advanced lifters, but this group has only been powerlifting for one year and needed to be watched more closely during their main lifts. I figured this out during the last four weeks, but it was too late to get things corrected because the deloading process had already begun. Most of the issues and missed lifts at the meet - not setting the squat at the start and finish of the lift, not staying tight, squat depth, and body position - are all coaching issues and not strength issues. We'll make the adjustments and go from here. That is what is so great about the sport: You have to learn to get better.


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