Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

After the long weekend that I had, I opted to take quite a few days off from training. I knew that I couldn't train on Saturday with being out of town, and I was only running on 7 hours of sleep over the course of two days. Sunday I was also scheduled to work a double (at my part-time job) so I knew that training that day would also be a wash. When Monday came around, I was feeling run down and sick, so I just said screw training and slept as much as I could when I got the chance. Tuesday I was able to get back in the gym and hit some back and biceps and keep things moving along. I'm still trying to stay off the leg work until my next PT appointment, which was scheduled for Wednesday, so more bodybuilding trianing it was.

But, I'd like to highlight one of my clients, and Purdue Barbell lifters - Austin Elpers.

I've known Austin going on four years now, and I've seen him become a hell of a lifter. He recently competed in the AWPC World Championships in Lisle, IL (the drug tested side of APF/WPC). He's a 148 pound raw competitor.

In this time, we've managed to put over 100 pounds on his squat, over 30 pounds on his bench press, and over 50 pounds on his deadlift. His world's performance had him going 9/9 with lifts of a 490 squat, 281 bench press, and a 507 deadlift - totalling 1279. I couldn't be happier for him as he was just shy of taking best lifter as well.

For his programming, we used a concurrent model focusing on his specific weak areas:

  • Squat - Upper Back and Quads
  • Bench - Triceps and Lats
  • Deadlift - Hips and hamstrings

Here is a sample of what his first week of training looked like:

Week 1, Day 1 – Max Effort Lower

A1) Competition Squat (sleeves) – 77.5%x1x4; 81.5%x2x3
B1) SSB Squat vs Monster Mini Bands – Work Up to a 5RM
C1) Leg Press – Work Up to a Hard Set of 12
D1) Close Stance, Deadstop Hack Squat – 3x10
E1) Leg Extensions – 3x30
F1) Decline Wtd Sit Ups – 4x10

Week 1, Day 2 – Max Effort Upper

A1) Competition Bench Press – 77.5%x1x4; 81.5%x2x3
B1) Close Grip 1 Board vs Doubled Mini Bands – Work Up to a 6RM
C1) Neutral Grip DB Floor Press – 4x10
D1) DB Rolling Tricep Extensions – 4x10
E1) Overhead Band Tricep Extensions – 100 total reps
F1) Reverse Pec Dec OR Band Pull Aparts – 4x20

Week 1, Day 3 – Dynamic Effort Lower

A1) SSB Speed Squat vs ~25% Band Tension – 40%x12x2
B1) Competition Deadlift – 80.5%x1x3; 84.5%x2x2
C1) Block Pull (2-3”) vs ~25% Band Tension – Up to a 3RM
D1) Walking Lunges – 3x12 per leg
E1) GHH/Back Ext vs Band OR Reverse Hyper – 3x20
F1) Fallouts or Ab Wheel – 3x20

Week 1, Day 4 – Dynamic Effort Upper

A1) Speed Bench Press vs Doubled Mini Bands – 40%x10x3
B1) Close Grip Spoto Press vs Doubled Mini Bands – Work Up to a 10RM
C1) Incline DB Bench Press – 3x15-20
D1) Wide Grip Pull Ups – 3 sets, max reps
E1) Deadstop T-Bar Rows – 3x10
F1) Seated Cable Rows (pronated, so use a lat bar) – 3x12
G1) Band Pull Aparts in Bench Press Position – 100 total reps

We managed to make excellent progress and hit the nail on the head with attempts, recovery, and drilling his weaknesses specifically for him. He'll now take a long off season, and we're slowly planning out his next route of competition which will likely be in 2018. For now, he's doing some bodybuilding and hypertrophy training for the next 8 week or so, and then we'll get back into some strength work to build his base even bigger for next year, where hopefully he'll squat 500+, bench 300+, and pull in the mid 500's!

Here's Austin's meet videos:

A post shared by Austin Elpers (@a_elpers) on

A post shared by Austin Elpers (@a_elpers) on

A post shared by Austin Elpers (@a_elpers) on

 

 

Items Used in this Training Session

Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each

A1) Low Row Machine
4x10

B1) High Row Machine
4x10

C1) Seated Cable High Row
3x12-15
*For these I used dual handles and kept my elbows high.*

D1) Straight Arm Lat Pulldowns
3x15
*I used dual handles on these also.*

E1) Prone DB Shrugs
3x15

F1) Hammer Curls
4x15

G1) Preacher Curl Machine
4x10-12