Dodgeball, you love it or you suck.
Maybe one of the best “guy” movies ever and full of great Matt Rhodes movie quotes.
Since TPS is a lot like Average Joe’s Gym I decided to take some wisdom from the movie, and Rhode's repeating the quotes:
Gordon: Hey, Peter.
Peter: Hey, Gordon. I'm wailing on my glutes.
Gordon: Sounds great.
Peter: I'm gonna shock the biceps later, then some cardio. Keep the body guessing.
I don’t really keep the body guessing too much with my programming but I am changing everything, almost.
I am getting Jane “The World’s Strongest Granny” Stabile ready for two important meets.
The first is the TPS/RPS meet in October where she hopes to secure a qualifying total to the Arnold in order to redeem herself and continue world domination.
The second one is just a month later where she will compete at the WABDL World Championships in fabulous Las Vegas.
She killed it there last time and expects to do so again this time.
Jane is one of the most dedicated lifters I have ever met, she is also very active outside of the gym and only has time to train three days a week so we need to get her programming done on a three-day block.
I’d prefer four days, but life is what it is.
We generally have our lifters train four days a week. My Team trains four days and will continue to do so.
Why?
I think it is a very good idea to hit the three lifts twice a week for many reasons:
- Strength
Practice/Skill Improvement
Change of stimulus via different/specialty exercise
More
We don’t normally do the classic lifts every time as you know if you’ve been following my programming.
For example, we will perform a Squat on Day 1, and a Deadlift builder such as deficit pulls, block pulls, opposite stance, add accommodating resistance, etc.
For the Bench we will perform a Bench of some type and then accessory work such as board work, close grip, etc. and on Day 4 they do a bench variant such as a Floor Press or Incline Press.
On Deadlift day we perform a Deadlift variation then a Squat builder such as a Front Squat, Safety Bar Squat or some other type.
This won’t work with Jane as she only can be here three days, so I’ve looked to Sheiko for inspiration.
Boris was here last year for a weekend seminar and he explained his system. I won’t go into it in too much detail, but if you like, he will be back at TPS in August, feel free to fly out. It’s worth it.
Anyways…..Sheiko programming has the lifter doing all three multiple times per week, sometimes in the
same session, sometimes broken up over several sessions.
I’ve taken this inspiration and adjusted Jane’s programming as an experiment. I’ve said before, all programing is an experiment and this will be no different.
Jane is a multi-ply lifter who uses the best gear available, Metal and there is a high amount of skill and strength required to lift optimally in gear.
I think this will get us where we need to be.
Jane has been lifting raw following Jim’s 531 program in our TPS 531 group for a while I order to fix some issues and is now ready to return to geared lifting. I am not concerned too much about the lack of handling heavy weights, as her raw strength has improved as well as her technique thanks to my coach Russ Smith who has been diligently working with her.
The man, the mustache, Russ Smith
I am also pretty sure she can hit a qualifying total in her sleep.
So, with that said, here is the plan:
Day 1:
Squat in gear
Raw bench
Squat assistance
Day 2:
Bench in gear
Deadlift builder
Bench assistance
Day 3:
Deadlift in gear
Squat builder
Deadlift assistance
I am not 100% sure how this will go, but Sheiko has a ton of success doing something close to this.
As Jane is over 60 years old, I need adjust volume and intensity. A 60+ year old does not recover like a 25 year old.
Here is sample of her next two weeks of training.
Let’s see how the experiment works.
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Vincere vel mori
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