Power To The People With Sean

Sean Williams

December 18, 2003 12:33 PM

9/1/00

Comments
-Can train up to 7 days a week, take days off if tired as needed.
-15 ? 20 seconds rest between reps for mass, for max strength, rest 3 to 5 minutes between singles.
-During the rest period do the 4-breath mediation 4 times- remembering/feeling the right Form/successful lift. Close your eyes, inhale deeply through your nose by opening the glottis in the back of your throat instead of "sniffing", inhale for a count of 4, hold for 4, and exhale for a count of 4. While you do this, try to "feel" the perfect form on your lift as you have just done it. -When you correct something during a lift, remember what you have corrected and feel it with your mind's eye between singles. This will help in much the same way as the blindfolded training does, and eventually, you will use a blindfold.
-Reset your arch before BP and reset grip before DL
-Remember, you will set the bar down on the rack between each rep or single, and reset your arch and grips.
-No stretching or warmup. Instead, do a 5 ? 10 second lockout and hold with 50 to 100lbs. above your target weight for the day. For deadlift lockouts you only need to hold for 3 seconds.
-For now add 5 lbs every other workout. When advanced, you can do up to two sessions per lift per day, as illustrated in the charts below. I recommend a few PTP step cycles to get used to singles first. This document shows the progression for the twice a day routine that I currently use.
-Use the step cycle at first, adding 5lbs. every other day for the duration of the cycle.
-Between singles you can do an STI contraction (three times a month) or passive loaded stretches using dumbbells for the bench, plus the tabletop lat stretch. For the deadlift, you can do the tabletop lat stretch, the doorway stretch, and the stiff legged deadlift stretch. Note: Do not do an actual stiff legged DL! Just use that range of motion for an STI hamstring stretch/passive loaded stretch.

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Terms
-Top weight during a given cycle is 90% of 1 RM; you will pass this mark about halfway through the cycle.
-Perform 5 singles at 90% top weight. For BP use the same weight for the first four singles, and then add 5lbs for last single. For DL fluctuate weight like this: Top weight ? 40, Top weight, top weight ? 10, then pick 2 numbers between your Top weight and Top weight ? 80, keeping within this range.

Current 1RM:
DL 585
BP 410
BP: Top weight = 370 (90% of 410 rounded) Starting weight for this cycle = 320 (410- 10% - another 10%, rounded)
DL: Top weight = 525 (90% of 585 rounded) Weights used will be constant, 485 (Top weight ? 40), 525 (Top weight), 515 (top weight ? 10), then pick 2 numbers between your Top weight and Top weight ? 80, keeping within this range. An inch of motion will be added every third to fifth workout instead of adding weights.

Cycle is at least 8 workouts and at most 16 workouts.

-DL lockout is performed off the rack hooks (or extra pins) with short range of motion, just below lockout to lockout and return to hooks (i.e., do not take a lockout and then lower it to knee height).
-Have spotter help lift bar from hooks to pins to set up DL singles. Have pins set just below knees for now. Don't lower pins or raise blocks during this first cycle unless you can already pull a knee height deadlift at your target weight.
-Eventually you will get to a target weight in the knee height deadlift, say 80lbs. above your full deadlift max, and then use this weight for your next cycle. During this cycle, instead of adding 5lbs. to the bar every other day, you will add one inch to the range of motion every third workout. You can do this by adjusting the pins in the rack, deadlifting off of blocks, or adding a board under your feet. If the pins in your rack are set more than an inch apart, you should use the board method. This can be easily obtained by ordering a one-inch thick plank.

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My Cycle
Your DL goal for first cycle is 525 singles. Won't lower pins or raise blocks until you get this.
Starting workout of your first cycle looks like this:

?	Bench Press	Dead Lift
? Lockout	? 420 - (aprox. 70 ? 100 lbs. Over singles)	585 (start off with this, aim Higher)
1st single 2nd 3rd 4th 5th	320 320 320 320 325	485 (top weight minus 40) 525 515 465 455

page 2

Questions:

You've substituted the PTP page 56 first set of 5 reps with a lockout? Yes, you will be doing singles instead of 5 consecutive reps, preceded by a heavy lockout to recruit extra muscle fibers as explained in PTP and Beyond Stretching.

Is the lockout weight constant during the cycle? You will add the same amount of extra weight before you begin each day's session. For example, if I were to start benching one day at 315, I would add 100lbs. to the bar for my first lockout. Therefore that day's lockout would be done with 415. Then the extra weight is stripped off the bar, and I begin my singles with 315. If it was three days later, I would be doing singles with 330, so my lockout would be 330 + 100lbs. = 430 lbs. You can use 50 to 100lbs. extra weight for your lockouts. Right now I use 100lbs. extra, I will probably increase it soon. This is Russian Complex Training, as explained in PTP and Beyond Stretching. It will also desensitize your GTO's and prep your joints and proprioceptors for when you DO bench that much in the full range of motion.

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This first cycle estimated at between 12 and 16 workouts over 8 training days (2 sessions daily for the advanced, or 4-5 workouts a week) would look like this:

1RM BP 410, follow the progression bellow. After this first cycle, you can add 5lbs. every day instead of every other day. When that becomes easy, you can do two sessions of benching a day, adding 10lbs. a day with this method. Be sure to space out your sessions over several hours. The progression below is for a two session daily bench press. One early in the day (morning), one much later (evening), without fatiguing oneself. This is similar to doing a few singles here and there throughout the day, but in this case is more structured.

1RM DL 585, use the Top weight starting at knee height and adding an inch to the range of motion. When you can pull your target weight from the floor, go back to knee height and set a new target. Repeat. You should be able to add a good 50 to 80 lbs or more when you use the pins from knee height. Adding an inch every third workout (or fifth, if you get really heavy) will enable you to make this your full DL. This takes patience, but it is the only way to get a huge DL when 5lbs. would be less than a 1% increase.

? workout #	? BP Lockout	BP Singles x 4, add 5lbs. then one more single.	DL Lockout	DL Singles x 5 Remember to vary the weight for each single.
Day 1, Session 1	420	320 for 4 singles, 325 for one more.	?	525 is you Top weight for this cycle. You can adjust this later. Use the Sumo DL.
Day 1, Session 2	425	325, 330	585	485, 525, 515, pick 2 more singles in an 80lbs. range.
Day 2, Session 1	430	330, 335	585	"
Day 2, Session 2	435	335, 340	585	Add one inch
Day 3, Session 1	440	340, 345	585	"
Day 3, session 2	445	345, 350	585	"
Day 4, Session 1	450	350, 355	585	Add one inch
Day 4, Session 2	455	355, 360	585	"
Day 5, Session 1	460	360, 365	585	"
Day 5, Session 2	465	365, 370	585	Add one inch
Day 6, Session 1	470	370, 375	585	"
Day 6, Session 2	475	375, 380	585	"
Day 7, Session 1	480	380, 385	585	Add one inch
Day 7, Session 2	485	385, 390	585	"
Day 8, Session 1	490	390, 395	585	"
Day 8, Session 2	495 Etc., since you will only be locking this out for a few seconds, you should add a great deal of weight. The lockouts before the second session of the day is optional.	395, 400 Etc., until you hit at least 10lbs. more than your previous cycle. You can push for more, but you will get exhausted quickly at this point.	585 Etc., using the same weight for the lockouts each time. You will get used to holding this much weight, and it will become the Top weight of your next cycle.	Add one inch Etc., until you can pull it from the floor. In this example, once you can pull the whole singles series from the floor, 525 being the heaviest one, it is time to add 10% or 50-80lbs. and go back up to knee height again.

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Note that I am not starting you out on your one rep max. You will pass it during your cycles eventually. It will feel easy at first. Be sure to follow the PTP fine points EXACTLY. Always hold maximum tension throughout the lift. Say good-bye to sticking points forever. You are still only doing 10 single repetitions per day, just as in regular PTP, but here it is spaced out and the weights are figured a bit differently. Top weight for a cycle, remember, is 90% of your one rep maximum. You will pass it during this cycle. You will eventually pass your PR lifts during your singles cycle. In that case, just add 10% to the next heaviest cycle's Top weight to figure your projected 1RM for planning your workouts.

The next cycle will begin using 370-375 as the Top weight, so the Day 1, Session 1 workout would be 330, 335 and the Day 5, Session 1 workout would be 370, 375. Day 8 Session 2 will be 405, 410. This is the current 1RM.

? Workout #	? BP Lockout	BP Singles x 4, add 5lbs. then one more single.
Day 1, Session 1	430	330 for 4 singles, 335 for one more.
Day 1, Session 2	435	335, 340
Day 2, Session 1	440	340, 345
Day 2, Session 2	445	345, 350
Day 3, Session 1	450	350, 355
Day 3, session 2	455	355, 360
Day 4, Session 1	460	360, 365
Day 4, Session 2	465	365, 370
Day 5, Session 1	470	370, 375
Day 5, Session 2	475	375, 380
Day 6, Session 1	480	380, 385
Day 6, Session 2	485	385, 390
Day 7, Session 1	490	390, 395
Day 7, Session 2	495	395, 400
Day 8, Session 1	500	400, 405
Day 8, Session 2	505	405, 410

After three cycles (24 workout days) you will have gained 10lbs. on your previous 1RM as a working weight in the cycle (so your actual 1RM will have gone up even more than this). It is important to note that you do not actually max out at the end of this program; doing so may cause a plateau. You can max out infrequently throughout the year without too much trouble, but repeatedly "pushing the envelope" may cause you to go stale. If you happen to go stale during a program, just take a week off and begin again.

The deadlift cycle may outrun your Bench cycle. Top weight for this cycle will be about 10% higher than what you previously pulled from the floor at the end of your last cycle or add 50-80lbs. and begin again at knee height. The deadlift is left out of the chart above because of this. The chart below shows the next cycle for the deadlift; that should begin about one week after you have pulled the previous target weight from the floor. The deadlift cycles can last longer than 8 days, and you may pull one session per day or two. The above bench cycle is almost like a structured wave cycle that consists of several short ramp cycles. The neurological carryover principle is the backbone of this program.

? DL Lockout	DL Singles x 5 Remember to vary the weight for each single.
?	575 is you Top weight for this cycle. You can adjust this later. Use the Sumo DL.
645	525, 575, 565, pick 2 more singles in an 80lbs. range.
645	"
645	Add one inch
645	"
645	"
645	Add one inch
645	"
645	"
645	Add one inch
645	"
645	"
645	Add one inch
645	"
645	"
?	Add one inch Etc., until you can pull it from the floor. In this example, once you can pull the whole singles series from the floor, 525 being the heaviest one, it is time to add 10% or 50-80lbs. and go back up to knee height again.

My current goal is to get as strong pound-for-pound as I can conceivably get. I do not use bench shirts, suits, wraps, or belts. I DO use hooks to hold on to the truly heavy deadlifts, at least until the skin on my hands gets tough enough to handle it. To train my grip, I use Ironmind's Captain of Crush Number 2 gripper. I have the number 3, as a motivational goal, but I have yet to completely close that one.

To find the groove on the bench press, I use a school desk chair and set my shoulder blades on the back of the chair while sitting upright in it. Then I expand my chest while reaching back with my shoulder blades until I have the feeling of "standing" on them. When I am aligned, I feel as if there is a giant rubber band connecting my lats, chest, and triceps that runs right through my armpits. My neighbor, who is a chiropractor, remarked (and I am paraphrasing here) that I am engaging the scapularis muscles and relying more on the scapular plane than those who simply rely on the frontal abduction/extension plane, i.e., the shoulders and pecs. When you align the scapular plain and this frontal plane, you are much more powerful and biomechanically efficient. I have seen a lot of people who are "arm and shoulder" benchers that are much bigger than me but cannot control a heavy bench; I always lift more with this scapular plane alignment "lats and scapulae" bench, the idea for which I got from Dr. Fred Hatfield's web page. It took a while to get the hang of, but now that I am aware of it, I can always "find the groove" now. Previously, it was either a "good day" or an "off day". Now I have only good days. =)

I also noticed that my back felt much more powerful when I gripped the bar for deadlifts as if I was about to do a heavy shrug. Locking my back in a straighter manner by learning to use my neck position and psoas alignment has helped my deadlifting out as well, and this is an easy visualization. The scapular bench press requires some tricky moves sometimes to align the scapula, but once you experience it, you can always find it again. Dan Callahan increased his bench right away when I showed it to him, although it took a while to explain. I will get a video camera and record myself doing these things for future reference. The bench and Sumo deadlift details are included in separate areas of this document.

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FOR MYOFIBRILLAR HYPERTROPHY: Do everything the same, except do one "set" of four singles at top weight (90%max), followed by four more singles at 90% of the previous set. You are doing sets of singles with up to 15 seconds' rest in between, enough time to breathe, set your arch; set your grips, etc. Remember to reset your scapulae between bench presses! After that second set, go to 90% of that weight for another set of four singles. Continue to do sets of four single reps with this third set weight until you approach the set that you can no longer hold good form. Try to stop TWO sets before failure would occur; that is, when it starts to get hard to complete a rep, stop. It may take 10 sets of four singles, or twenty, or more. Everyone is different. You will rest from 30 to 90 seconds between sets. Pull full deadlifts instead of starting at knee height. You can alternate days doing deadlifts and squats off a box. You can also alternate bench with overhead presses.

Do everything else the same as mentioned above.

(Above refers to the first program in this document, the one with the charts.)

BP top weight is 90% of 410. So this set is done with 370 (rounded), DL top weight is 90% of 585, so this set is done with 525 (rounded), but get to this weight first by using the above program.

The progression looks like this:

Set one: 4 singles @ Top weight (BP 370, DL 525)
Set two: 4 singles @ 90% of set one. (BP 335, DL 475)
Set three: 4 singles @ 90% of set two. (BP 305, DL 430)
Subsequent sets: Continue with the weight from set three for as many sets as it takes before you start to lose control. Stop TWO sets before failure. (The set before the one where you would run out of gas).

-Rest 15 seconds between singles reps.
-Rest 30 ? 90 seconds between sets.
-Stop two sets before failure.
-Add extra sets instead of adding 5 lbs.
-Follow the step program in PTP rather than the Neurological Carryover Singles Program outlined above. The above is meant for creating P4P androids. This one will add mass fast.
-It is based on the Russian Bear Program outlined in PTP. This one just makes provision for the scapular bench (resetting your grips and arch between singles) and the deadlift (standing up and loading tension, going back and down, and resetting the grips between singles). Use the shrug grip for a straighter arch. You might want to just do the knee height deadlifts for a mass program, since you can use much heavier weights, and then use the P4P android program (neurological carryover singles program) to fine-tune your strength.

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The complete four-phase fighter's program is as follows:

Phase 1: Neurological Strength and Technique Emphasis.
Phase 2: PTP Mass and Power, Primary.
Phase 3: PTP Mass and Power, Rotational.
Phase 4: Neurological Strength and Technique Emphasis, Downhill Run Method.

Phase 1 is exactly as outlined in the first part of this document: a PTP Singles Program that uses the neurological carryover principle to impart great power for handling heavier weights in the Mass and Power Phases; it lasts from 8 to 16 workouts over a two week period. The following phases are designed to increase the density and activation of the musculature and nervous system for hitting power. You will train your grip separately so you can use mega power hooks to hold onto the bar during sumo deadlifts thus allowing you to use more weight. Iron Palm training will be used for hand conditioning and to further increase power. You will like the toughness it adds to your hands and wrists when you switch to the hook grip later on.

Phase 1:Neurological Strength and Technique Emphasis:
This is exactly the program that is outlined above. For knee height deadlifts, you can add weight to the bar OR add an inch to the range of motion every third workout. This is a relatively fast phase to get through, so enjoy it!

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Phase 2: Mass and Power, Primary

Phase 2 uses the 4 singles Bear program with 15-second breaks between reps and 30 to 90 seconds between sets; this will consist of two mini-cycles of four weeks. You will essentially be doing eight weeks of Bear training. The training sessions will be split on alternate days between Pressing Power sessions and Pulling Power with Rotational Power sessions. The exercises to be used are as follows. This phase lasts 4 weeks.

Pressing Power:

Power rack bench press: 2 heavy lockouts, then 4 singles per set, PTP Bear progression, outlined above. STI ? Bench Press ? to be performed after the bench presses, 1st session each week. ISO-Bench ? Weeks 2 and 4, to be performed after the last session each week. One-arm dumbbell rows ? to be performed after all bench presses and assistance (STI, ISO) have been done. Use 5 x 5, using 45% of the bench press weight used. You will likely use straps to hold on to the dumbbells. Squeeze your lats and do not worry about how much you move your shoulder; let it move within the socket, pulling it into your lats. These are awesome lat builders.

Pulling Power and Rotational Power:

Sumo Deadlift: 2 heavy lockouts, then 4 singles per set, PTP Bear progression, outlined above. You should use the knee height deadlifts inside a power rack during the mass and power phase, as you will get much greater gains on your second pull, which is what is emphasized to increase hitting power (unless you plan on punching from a full squat). Full Contact Twist: 7 sets of 2 (one turn each side). Use whatever weight you would normally use for this movement, and do not vary it. Anywhere from 25 to 50 lbs. is good. That is a big range of weight for this movement. Leg Press: 5 x 5, you can use a lot of weight. I know that Pavel does not like these, but we will do them with a short range of motion (forget about touching your chest, just bring your knees down about four inches and drive back up to lock out.) I feel that they improve my stability in the knees and ankles, as well as building extra mass without fatiguing the stabilizers that you have already worked with your sumo deadlifts. Calf Press: Like calf raises, only done on the leg press sled. Use 3 x 5 or 5 x 5, and again, you can use a lot of weight. Many people are unhappy with their calf development, and I feel that these give me more stability and a better overall feeling of solidity in my calves.

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Iron Palm Training:

You should do this before you train your grip. Any time during the day is fine. Use the 30 hits, flex and shake, 20 hits flex and shake for Iron Palm slap, knife hand, back hand, and stamping palm. You should add the knuckle training on the sand bucket and makiwara.

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Grip and Forearm Development:

It is important that you do the following exercise drills in exactly the order they are presented. This program works the grip and forearm musculature in a specific sequence so as not to fatigue the smaller muscle groups. Wrist Curls: Start with 3 x 5, and work up to 5 x 5; use a PTP Bear progression. Reverse Wrist Curls: Same thing as above. Behind the back wrist curls: " " Reverse Curls: Keep your wrists pulling up like in reverse wrist curls as you bring the weight up. Hammer Lifts: You can lever a one sided Olympic dumbbell. Use 3 x 3 in front and then 3 x 3 in back. Then seated rotations as explained in the exercise directions.

Phase 2 Training Plan:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Session 1, Press	Lockout Only	Session 2	Lockout Only	Session 3	Lockout Only	Day Off
Lockout Only	Session 1, Pull, Rotate	Lockout Only	Session 2	Lockout Only	Session 3	Day Off
Iron Palm	Iron Palm	Iron Palm	Iron Palm	Iron Palm	Iron Palm	Iron Palm
?	Grip	?	Grip	?	Grip	?

-This will run for 4 weeks like a flexible wave cycle. If for any reason you feel that you cannot perform a workout, take a day off, eat and sleep. Just pick up where you left off the next day and continue on.

-On days that you work Pressing Power, you will only do 2 lockouts on the Sumo Deadlift. On days that you work Pulling Power and Rotational Power, you will only do 2 lockouts on the Power Rack Bench Press.

-Iron Palm training will always be performed prior to the actual grip training.

-Grip will be trained after the Pulling Power session. Use mega power hooks or the hook grip for the Sumo Deadlifts so that your hands don't get fatigued. You will train your grip separately in a more productive manner.

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Phase 3: Mass and Power, Rotational:

In this Phase, the weights are increased and you will once again be using seven singles in the sumo deadlift. The Full Contact Twist will become the focus of the high volume training now. Your whole body should feel connected like a single merciless mechanism at this point. This phase lasts 4 weeks. Here is what you will do:

Pressing Power:

Power rack close grip bench press: 2 heavy lockouts, then 4 singles per set, PTP Bear progression, outlined above. Use a slightly closer grip than you used for the bench press. A small difference in hand spacing makes a huge difference for triceps emphasis. You do not need to go all the way down to your chest. You can use board presses, or just set the pins at the desired height. Half Presses Overhead, Seated: Just set the pins at nose level and place the bar on the pins. Press only as far as the top of your head or slightly higher, using 5 x 5 with PTP progression. These are to be performed after you are done bench pressing. STI ? Bench Press ? to be performed after the close grip bench presses with your regular width grip, 1st session each week. ISO-Bench ? Weeks 2 and 4, to be performed after the last session each week. One-arm dumbbell rows ? to be performed after all bench presses and assistance (STI, ISO) have been done. Use 5 x 5, using 45% of your regular width grip bench press weight. You will likely use straps to hold on to the dumbbells. Squeeze your lats and do not worry about how much you move your shoulder; let it move within the socket, pulling it into your lats. These are awesome lat builders.

Pulling Power and Rotational Power:

Sumo Deadlift: 2 heavy lockouts, then seven singles using the same progression as you used in Phase 1. You should use the knee height deadlifts inside a power rack during the mass and power phase, as you will get much greater gains on your second pull, which is what is emphasized to increase hitting power (unless you plan on punching from a full squat). During this phase, you can either add weight to the bar or add an inch to the range of movement every third session, so on the last session each week you would be adding a board under your feet or moving the pins in the rack down towards the floor one notch. Full Contact Twist: 4 singles each side per set without setting down the bar, just the pause in the middle. Use PTP Bear progression, outlined above. Use whatever weight you would normally use for this movement, and do not vary it. Anywhere from 25 to 50 lbs. is good. That is a big range of weight for this movement. Arched Back Good Mornings: Use these for 5 x 5 using PTP progression. Louie Simmons swears by these, and they will work wonders for your hips and the form on your liftoff. Leg Press: 5 x 5, you can use a lot of weight. I know that Pavel does not like these, but we will do them with a short range of motion (forget about touching your chest, just bring your knees down about four inches and drive back up to lock out.) I feel that they improve my stability in the knees and ankles, as well as building extra mass without fatiguing the stabilizers that you have already worked with your sumo deadlifts. Calf Press: Like calf raises, only done on the leg press sled. Use 3 x 5 or 5 x 5, and again, you can use a lot of weight. Many people are unhappy with their calf development, and I feel that these give me more stability and a better overall feeling of solidity in my calves.

Phase 3 Training Plan:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Session 1, Press	Lockout Only	Session 2	Lockout Only	Session 3	Lockout Only	Day Off
Lockout Only	Session 1, Pull, Rotate	Lockout Only	Session 2	Lockout Only	Session 3	Day Off
Iron Palm	Iron Palm	Iron Palm	Iron Palm	Iron Palm	Iron Palm	Iron Palm
Grip	Grip	Grip	Grip	Grip	Grip	?

Iron Palm Training: Same as last phase.

Grip and Forearm Development:

Hyper Curls: These should be done for 5 x 5, using PTP progression. Gripper: Using an Ironmind COC gripper, do 5 singles each hand. Pinch Grip two weight plates together, smooth side out. Use 25's and add smaller plates to the outside. This is a tough drill.

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Phase 4: Neurological Strength and Efficiency

This is the summation of your efforts over the past ten weeks. You will do everything as you did in Phase 1, using your new strength and optimizing your maximal, or limit, strength. You will peak this cycle with a two lockouts and a single with 93% of your projected 1RM on the last day, without sets or reps or any other exercise done that day. This cycle should have you gaining so much momentum that you are smoking weights that were tough for you way back at phase 1.

I hope that this is an effort worthy of the Pavelizer's attention. I have trained diligently since January and have surpassed all of my wildest expectations. I currently weigh 174, and I have not tried to cut weight. If I could shed my body fat, I would probably be about 165. After I have reached my P4P goal, I am going to increase my bodyweight to 190, and repeat. Then I will go to 210, repeat, then 230, etc. I have not decided on a final target weight, but I imagine that 230lbs. in P4P max power would be awesome indeed. Chris Confessore currently has the record for benching the most weight P4P, 736@ 217lbs. bodyweight (powerlifting USA advertisement). I think that the potential for human strength development is far greater than even that.

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