Cody is a member of Union Fitness that came to us from a powerlifting gym across town. Interestingly enough he used to train with Dave Kirschen before moving to Pittsburgh. I have a ton of respect for Dave, although I don't know if I'd ever say that to his face.  When Cody approached me for training, after his first year or so at UF, I was foaming at the mouth because...

 

- He wanted a Westside/Conjugate training approach.

- He had a bad experience with his previous gym and I wanted to be the trusted coach and advisor that he was looking for.

- He had a lot of experience and plenty of potential. I prefer working with experienced lifters because it's easier for me in terms of communication, and sometimes a tougher puzzle to crack. Not that I mind working with beginners, but I'd prefer they use resources like EliteFTS to learn from on their own before getting a coach because it's the 'trendy' thing to do in powerlifting.

 

[youtube=http://www.youtube.com/watch?v=7cgrrhyorDo&feature=youtu.be]

 

Cody's best bench was 424 going into this cycle, and at the Iron City Open last week he hit a solid 434 (and even went on to pull 650 for a 10lb PR). Without further ado, what you'll see here is the Weekly Max Effort breakdown, the Dynamic Effort breakdown, and finally at the bottom all of the assistance work we used. I'll also leave my notes between each section. Enjoy!

 

ME Upper Rx Weight Rx SETS Rx REPS Achieved
15 Floor press - 2 chains/side "max 3", RPE9 1 3 315x3
14 Pause bench, 2 chains/side "max 3", RPE9 1 3 285x3
13 Incline "max 3",RPE9 1 3 295x3
12 Floor press - 3 chains/side 315 2 2 315x2x2
11 Pause bench, 2 chains/side "max 3", RPE9 1 3 315x3
10 Incline 315 3 1 315x1x3 sets
9 Floor press - 4 chains/side 315 1 1 345x1
8 Pause bench, 3 chains/side 315 1 2 315x2,325x2
7 Incline 325x2 or heavy single 1 2 365x1
6 Pause bench, 3 chains/side max single (335-355) 1 1 365x1, RPE10
5 Deload/Travel
4 Pause bench, four weeks out work up to 405 1 1 420x1, RPE9.5
3 Pause bench, three weeks out 375 3 1
2 Pause bench, two weeks out work up to 405 1 1 405x1, RPE8
1 Pause bench, meet week work up to 275 1 1 275x1

 

 

  • MY NOTES
  • We rotated floor press, incline, and pause bench.
  • After getting a baseline in the first three weeks of 'max effort' triples, we pushed the accommodating resistance up while moving to doubles and then singles.
  • At six weeks out we moved away from variations and stuck with pause bench, eventually removing accommodating resistance (specificity).  I wanted him to go balls to the wall week 6 knowing he was traveling the next week. Coming back for week 4 I wanted him to hit a heavy single, but not a grinder- 405 moved really well and 420 was good but slower, so that was the number for that day. Weeks 4-3-2 the main assistance movement was heavy board press up to about 445 (what I had projected his max to be based off of training numbers).
  • Keep in mind Cody is an experienced lifter so he had the latitude on max effort days to push the intensity as he saw fit. He did a great job of managing that work load and keeping it within his ability level on any given training day. This is where feedback is invaluable- I need to know not only what it looked like but how it felt and what was going on in his head during each session. Lifters tend to approach training sessions with expectations which is what gets them into trouble, and Cody and I were able to work together to manage those expectations.

 

DE Upper WEIGHT SETS REPS Rest
15 Football bar bench, double red minis 185 8 3 45 sec
14 Football bar bench, dbl red minis 185 8 3 45 sec
13 Football bar bench, dbl red minis 195 8 3 45 sec
12 Straight bar, 2 chains/side 185 8 3 45 sec
11 Straight bar, 2 chains/side 185 8 3 45 sec
10 Straight bar, 2 chains/side 195 8 3 45 sec
9 Straight bar, 2 chains/side 205 8 3 45 sec
8 Straight bar, 2 chains/side 215 8 3 45 sec
7 Straight bar, 2 chains/side 225 8 3 45 sec
6 Straight bar, 3 chains/side 185 8 3 45 sec
5 Travel/Deload
4 Bench 275 6 3 45 sec
3 Bench 255 5 3 45 sec
2 Bench 185 3 5 45 sec
1 None

 

 

  • MY NOTES
  • This is a fairly standard dynamic effort cycle, but it took us some feeling out in the first six weeks. It wasn't optimal- in a perfect world I'd like to see consistently adding ten pounds each week or more volume, but it 'worked.'
  • For our next training cycle I'll have a better starting point for him and be able to manipulate this a little better.
  • Lesson- as long as you're moving the weight with some speed, it's hard to totally fuck it up.

 

And then the whole kitchen sink...

15 weeks out ME Upper Prescribed Weight Achieved SETS REPS Rest
Floor press - 2 chains/side "max 3", RPE9 315 1 3 240 sec
DB bench 100 4 12 180 sec
DB chest supported row 80 4 10
Football bar tricep ext max 8 8 120 sec
Pendlay row 225 3 5 90 sec
Chaos Push Ups (or PVC bench) BW 3 20 90 sec
DE Upper WEIGHT SETS REPS Rest
Football bar bench, double red minis 185 8 3 45 sec
Seated DB OHP work up RPE 8 2 8 90 sec
Dips BW 4 15 60 sec
Landmine press 35 3 10 60 sec
Front raise-lat raise- bent over fly 15s 3 10 90 sec
Push up shoulder taps BW 2 20 60 sec
14 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench, 2 chains/side "max 3", RPE9 285 1 3 240 sec
DB bench 110 4 12 180 sec
DB chest supported row 80 4 11
Football bar tricep ext 115 4 6 120 sec
Pendlay row 225 3 6 90 sec
Chaos Push Ups (or PVC bench) BW 4 20 90 sec
DE Upper WEIGHT SETS REPS Rest
Football bar bench, dbl red minis 185 8 3 45 sec
Seated DB OHP 90 2 8 90 sec
Dips BW 4 16 60 sec
Landmine press 35 3 10 60 sec
Front raise-lat raise- bent over fly 15s 3 12 90 sec
Push up shoulder taps BW 3 20 60 sec
13 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Incline "max 3",RPE9 295 1 3 240 sec
DB bench 110 4 13 180 sec
DB chest supported row 90 4 8
Football bar tricep ext 135 4 6 120 sec
Pendlay row 225 3 8 90 sec
Chaos Push Ups (or PVC bench) BW 4 20 90 sec
DE Upper WEIGHT SETS REPS Rest
Football bar bench, dbl red minis 195 8 3 45 sec
Seated DB OHP 90 2 10 90 sec
Dips BW+25 4 12 60 sec
Landmine press 45 3 12 60 sec
Front raise-lat raise- bent over fly 15s 3 13 90 sec
Push up shoulder taps BW 4 20 60 sec
12 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Floor press - 3 chains/side 315 315 2 2 240 sec
DB incline 80 4 10 180 sec
KB Pendlay row, single arm 70 4 8
1/4 dips BW+45 4 8 90 sec
T bar row 45+25 3 8 90 sec
KB bottoms up incline bench, single arm 30 3 15 90 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 2 chains/side 185 8 3 45 sec
Seated DB OHP 80 3 8-8-max 90 sec
Chain fly 2 chains 3 12 60 sec
Landmine press 60 3 10 60 sec
Front raise-lat raise- bent over fly 20s 3 10 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
11 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench, 2 chains/side "max 3", RPE9 315 1 3 240 sec
DB bench 110 4 12 180 sec
DB chest supported row 80 4 11
Football bar tricep ext 115 4 6 120 sec
Pendlay row 225 3 6 90 sec
Chaos Push Ups (or PVC bench) BW 4 20 90 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 2 chains/side 185 8 3 45 sec
Seated DB OHP 90 2 8 90 sec
Dips BW 4 16 60 sec
Landmine press 35 3 10 60 sec
Front raise-lat raise- bent over fly 15s 3 12 90 sec
Push up shoulder taps BW 3 20 60 sec
10 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Incline 315 315 3 1 180 sec
Pause incline 275 3 3 180 sec
DB bench 110 4 13 180 sec
DB chest supported row 90 4 8
Football bar tricep ext work up to RPE9 4 6 120 sec
Pendlay row 235 3 6 90 sec
Chaos Push Ups (or PVC bench) BW 4 20 90 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 2 chains/side 195 8 3 45 sec
Seated DB OHP 70-80-80 3 10 90 sec
Chain fly 3 chains 3 12 60 sec
Landmine press 60 3 10 60 sec
Front raise-lat raise- bent over fly 20s 3 12 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
9 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Floor press - 4 chains/side 315 345 1 1 180 sec
Close grip floor press 2 chains/side 275 3-5 3 180 sec
DB bench 90-110-125 3 10 180 sec
DB chest supported row 100 3 8
Football bar tricep ext 140 3 6 120 sec
Pendlay row 245 3 6 90 sec
PVC bench w/ hanging KB 35s 2 20-30 90 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 2 chains/side 205 8 3 45 sec
Seated DB OHP 90 3 8 90 sec
Chain fly 3 chains 3 13 60 sec
Landmine press 65 3 12 60 sec
Front raise-lat raise- bent over fly 20s 3 14 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
8 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench, 3 chains/side 315 315x2,325x2 1 2 180 sec
Close grip floor press 2 chains/side 275 5 3 120 sec
DB bench 100-120 (hit 100) 3 12 180 sec
DB chest supported row 100 3 8
Football bar tricep ext to pins 165 3 6 120 sec
Pendlay row 245 5 5 90 sec
PVC bench w/ hanging KB 35s 2 20-30 90 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 2 chains/side 215 8 3 45 sec
Seated DB OHP 100 3 8 90 sec
Chain fly 3 chains 3 14 60 sec
Landmine press 65 3 15 60 sec
Front raise-lat raise- bent over fly 20s 3 15 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
7 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Incline 325x2 or heavy single 365x1 1 2 180 sec
Close grip floor press 2 chains/side 275 5 3 120 sec
DB bench 100 3 8 180 sec
T bar row 45+25 3 8
Football bar tricep ext to pins 165 3 7 120 sec
Lat pull down, neutral grip RPE 8 3 10 90 sec
PVC bench w/ hanging KB 35s 2 20-30 90 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 2 chains/side 225 8 3 45 sec
Seated DB OHP 100 2 8 90 sec
Chain fly 3 chains 3 15 60 sec
Landmine press 65 3 15 60 sec
Front raise-lat raise- bent over fly 20s 3 15 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
6 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench, 3 chains/side max single (335-355) 365, RPE10 1 1 180 sec
Close grip floor press 2 chains/side 295 5 2 120 sec
DB bench 90 3 12 180 sec
T bar row 45+25 3 8
Football bar tricep ext to pins 175 5 3 120 sec
Bird dog row 60 3 8 90 sec
PVC bench w/ hanging KB 35s 2 10-20-max 60 sec
DE Upper WEIGHT SETS REPS Rest
Straight bar, 3 chains/side 185 8 3 45 sec
Seated DB OHP 80 4 8 60 sec
Chain fly 2 chains 2 15 60 sec
Landmine press 65 3 15 60 sec
Front raise-lat raise- bent over fly 10s 3 20 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
5 weeks out Travel for work, decided to deload
4 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench work up to 405 420, RPE9.5 1 1 as needed
Close grip bench 315 3 3 120 sec
DB bench 100 3 12 120 sec
T bar row 45+25 3 12
Football bar tricep ext to pins 95 3 15 120 sec
Bird dog row 70 3 8 each 90 sec
PVC bench w/ hanging KB 40s 3 10-10-max
Bench WEIGHT SETS REPS Rest
Bench 275 6 3 45 sec
Seated DB OHP 60 3 8 60 sec
Landmine press 75 4 10 60 sec
Front raise-lat raise- bent over fly 10s 3 20 90 sec
Bear crawls, red mini around wrists BW 4 50ft 60 sec
3 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench 375 3 1 120 sec
3 board 405-425-435/445 405-425-445 3 1 120 sec
DB bench 110 3 10 120 sec
T bar row 45+25 3 10
Football bar tricep ext to pins 105 3 15 120 sec
Bird dog row 70 3 8 each 90 sec
PVC bench w/ hanging KB 40s 3 10-10-max
Bench WEIGHT SETS REPS Rest
Bench 255 5 3 45 sec
Seated DB OHP 50 3 10 60 sec
Landmine press 45 3 10 60 sec
Front raise-lat raise- bent over fly 10s 2 20 90 sec
2 weeks out
ME Upper WEIGHT Achieved SETS REPS Rest
Pause bench work up to 405 405, RPE8 1 1 120 sec
3 board 425,445 425,445 2 2 120 sec
DB bench 70 3 10-15 120 sec
T bar row 45+25 3 8
Football bar tricep ext to pins 95 3 10 120 sec
Bird dog row 50 3 8 each 90 sec
PVC bench w/ hanging KB 30s 3 20
Bench WEIGHT SETS REPS Rest
Bench 185 3 5 45 sec
Seated DB OHP 40 3 10 60 sec
Landmine press 45 3 10 60 sec
Front raise- lat raise 10s 2 20 90 sec
Band pull apart red mini 3 15 90 sec
Meet week
Monday WEIGHT Achieved SETS REPS Rest
Pause bench optional up to 275 1 1 120 sec
DB bench 30 3 12 120 sec
T bar row 25 3 10
Football bar tricep ext to pins bar 2 8 120 sec
Lat pull down light 3 10

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