Jailhouse Strong
8 x 8 Off-Season Powerlifting Program
Josh Bryant and Adam benShea
Jailhouse Strong: 8 x 8 Off-Season Powerlifting Program
JoshStrength, LLC and Adam benShea
Copyright © 2019
All rights reserved, including file sharing and the right to reproduce this work, in
whole or any part, in any form. All inquiries must be directed to Josh Bryant and
Adam benShea and have approval from both authors.
Table of Contents
Introduction
Vince Gironda
The 8 x 8 Workout
The Powerlifter’s Off-Season
Increased Work Capacity
Muscle Hypertrophy
Exercise Variation
Fixing Weak Points
Preventing Overuse Injuries
Final Thoughts
The Importance of the Warm-Up
Some of the benefits of a proper warm-up:
General Warm-Up
Dynamic Stretching
Warm-Up
Warm-Up Weights
Squats
Bench Press
Deadlifts
Final Thoughts on Warm-Up
The Jailhouse Strong 8 x 8 Off-Season Powerlifting Program
Day 1/Weeks 1 to 3
Day 2/Weeks 1 to 3
Day 3/Weeks 1 to 3
Day 4/Weeks 1 to 3 (Optional)
Day 1/Week 4 (Reload Week)
Day 2/Week 4
Day 3/Week 4
Day 4/Week 4 (Optional)
Day 1/Weeks 5 to 7
Day 2/Weeks 5 to 7
Day 3/Weeks 5 to 7
Day 4/Weeks 5 to 7 (Optional)
Day 1/Week 8 (Reload Week)
Day 2/Week 8
Day 3/Week 8
Day 4/Week 4 (Optional)
Conclusion
Introduction
One of the important lessons in life is learning to be able to separate the
message from the messenger. We’re sure you’ve found yourself in a situation
where pearls of wisdom are dropped from an unlikely or unlikeable source.
What do you do?
Take the pearls.
In our case, this was a lesson learned during our high school years. As
many of you remember from our Amazon best-selling book, The Saga of the
Tijuana Barbell Club, we trained at a gym that served as a gathering point for
an eclectic array of characters. From strip club bouncers to aspiring
filmmakers, they all gathered under one roof to move some iron.
For kids coming of age (which we were), this environment offered a wide
assortment of individuals ranging from some potential role models to those
clearly not worthy of emulation. Sometimes, the boundary separating one
from the other was not clearly defined.
This story tells of one such circumstance.
Toward the end of our senior year in high school, we were training with a
frantic intensity as a means to make the leap to the collegiate level of athletic
competition in football and wrestling. This meant more time at the gym and
more exposure to the denizens of this particular weight pile.
One regular gym dweller was John Armstrong. A graduate of the local
high school, where he had an accomplished, if not stellar, career on the
football field and baseball diamond, John was well-known around town.
Almost 15 years out from graduation, he seemed to divide his time between
trips to the nutrition store, the gym, and the local singles bars (this was the
late 1990s, before the arrival of online dating).
In the gym, his ambulatory style could be described as a strut. Like a
proud rooster or a prized mustang, he carried a demeanor of general disdain
for just about every gym member. Only an elite few were selected as worthy
of his time and attention. While we didn’t necessarily look up to him in
admiration, we did want to be worthy of his attention.
One of the reasons we were reluctant to grant him our veneration was
because he seemed to lift only what we called subprime weights. All the
same, there was something about him, in his careful discretion in recognizing
only the best of the gym. As young, hard chargers we wanted that
recognition.
So we shared a degree of quiet excitement when he came over to talk one
day. We had just finished on the bench and were racking some plates.
“Hey, you guys were moving some weight, I see. That’s good. I like it,”
John said with a slight nod as his deep voice boomed out from under his Burt
Reynolds–style mustache.
“Thanks,” we responded with the hard-earned humility of young men
who had already achieved admirable accomplishments and were readily
moving from the false bravado of childhood.
“Yeah, well, you kids have a way to go before you catch up with me.
Keep at it and you’ll get some shoulders like these,” he said while hitting a
lat spread to showcase a set of shoulders that would catch the eye of just
about any of the Farrah Fawcett–lookalike club girls.
“Hmm,” we responded in feigned bewilderment, “it must be the heavy
weights you’re pushing.”
Our response was tinged with sarcasm. Like any young athlete, we
wanted respect. And we weren’t going to be belittled.
“Oh, I get it,” he said as his mustached top lip curled in amusement,
rather than animosity. “You all think I’m not a hard charger because I’m not
loading the weight bar. I’m going to give you some advice. It starts with a
bodybuilding legend. Do you know who Vince Gironda is?”
Vince Gironda
Vincent Anselmo “Vince” Gironda was born on November 9, 1917, in the
Bronx, New York. In his transition from professional bodybuilder to gym
owner and celebrity trainer, Gironda would become known by the nickname
“Iron Guru.”
As a young man, Gironda followed his father to Los Angeles and into
work as a stuntman. However, after seeing a picture of bodybuilder John
Grimek, Gironda realized he needed to bulk up, and like so many physical
culturalists, he started training at the local YMCA.
Gironda placed a strong emphasis on the importance of nutrition. He was
an early adopter of low-carb dieting, and recommended supplements such as
liver tablets, vitamin C, and digestive enzymes.
In the weight room, he had an unorthodox approach to training. For
instance, he did not advocate back squats for men because of what he saw as
overdevelopment of the glutes, but he recommended them for women (in this
way, well before Sir Mix-a-Lot was spitting lyrics, Gironda was advocating
the big booty movement).
His unusual ideas were embraced by a wide array of bodybuilders and
celebrities. Among those from the bodybuilding world who trained under
Gironda were Larry Scott (the first Mr. Olympia), Lou Ferrigno, Frank Zane,
and Arnold Schwarzenegger. Gironda also trained a long list of movie stars,
including Clint Eastwood, Denzel Washington, James Garner, Sean Penn,
and Erik Estrada.
Vince Gironda, bodybuilding guru and 8 x 8 founder
The 8 x 8 Workout
“Yeah, Vince Gironda, we read about him recently. Didn’t he compete in
bodybuilding back in the 1940s and 1950s?” we asked John. Then, as now,
we were avid followers of physical culturists.
“Yes, that’s him,” John said while pointing aggressively with his index
finger to emphasize his affirmation. “But his greatest contribution to the
world of weightlifting wasn’t as a bodybuilder. It was as a trainer.”
Before progressing, John paused briefly, and we watched as his whole
demeanor changed. A mask of sincerity fell upon his face, and he briefly
cleared his voice. When he spoke again, his speech changed drastically. He
sounded almost scholarly, like an educator.
“One of Gironda’s best-known training routines is his 8 x 8 workout for
advanced lifters. This is a type of volume training that could be thought of as
a means to shock your muscles into growing. For this workout, you select
two to four exercises per muscle group and complete 8 sets of 8 reps, with
only 15 to 30 seconds of rest between sets. The entire workout should be
completed in 45 to 60 minutes. According to Gironda, a fast tempo is an
essential element of this training (so, no mindless chatting, or gazing
longingly at the spandex model on the treadmill).
“For the workout, use approximately 40 percent of your normal max. At
first, you may hit the wall on the 7th or 8th rep on your last, or second to last,
set. Once you can comfortably hit 8 sets of 8 reps, add more weight.
“So, when you guys see me lifting light weights, there’s a method here,”
John continued. “This program is one of the best ways to maximize muscle
hypertrophy, or growth. Like this.” And with that, he rolled up his trademark
black T-shirt and hit an impromptu bicep flex.
“Whoa, thanks. That makes a lot of sense,” we said sincerely. Issues of
ego aside, what he said had some real value to it, and we were able to see that
clearly. However, before we could ask questions and delve deeper into this
concept, he completely changed the trajectory of the conversation.
“Hey, you guys are in high school, right?” he asked with his chin tilting
up inquisitively. “How about you gather up some of the hottest chicks you
know and bring them over to my place? I’ll bring the beer. What do you
say?”
Issues of legality aside, on some base moral level it didn’t feel right to
bring high school girls over to the domicile of some over-the-hill jock’s
house with the intention of getting them inebriated.
“Um, yeah, we can’t.” We muttered some excuse about volunteering for
the local chapter of the Lion’s Club and made our way over to the incline
press.
John didn’t seem to mind. He found a mirror, seemed to like what he saw,
and gazed at his reflection in all its sneering excellence.
At that, we left the messenger but took the message. And we’ve kept the
message, working and refining it over all of these years.
So, how can the message of the 8 x 8 program work for you?
By mixing in some heavier weights (it’s impossible to maximize size or
strength never going above 40 percent) and not focusing on pure pumping
exercises, the 8 x 8 routine can take the competitive powerlifter’s muscle
growth and total to the next level!
Matt Mills has a strongman background that has translated into huge deadlifts
The Powerlifter’s Off-Season
In a powerlifting meet, the world slows down, the crowd goes silent, and you
transmute into a heat-seeking missile that destroys any weight loaded on the
barbell. This Superman-like state operates outside of space and time. It is a
mental, spiritual, and physical high. It is also more addictive than crack rock.
While the drug addict is constantly looking to score his next buzz, the
weight addict is chasing his next PR.
Steve “Forsaken Warrior” Johnson pulling reps with 815
Like any addiction, there is a cost for the high. For the powerlifter
chasing that heavy weight, the cost could be minor, such as muscular fatigue
or mental burnout. Less fortunate scenarios include, but are not limited to,
career-ending injuries and overtraining.
These potential costs could be a major problem, but with our 8 x 8 OffSeason Powerlifting Program, you now have the solution.
Even if your long-term health isn’t your current top priority, you will be
much stronger and more “right-swipe ready” (for you Tinder users) by
implementing our 8 x 8 Off-Season Powerlifting Program.
So, what is the powerlifter’s off-season?
Off-season is the time during your training year when you are not
specifically training for a meet. This could range from the time period right
after you’ve competed in a meet to up to 10 weeks before your next meet.
Off-season programs can last anywhere from 4 to 12 weeks and should be run
a minimum of 16 weeks out of the year.
For this program we are applying the concept of phase potentiation,
which means that the off-season program sets you up for great meet prep.
And, on meet day, you will be dropping PRs like Eminem drops rhymes at a
Detroit warehouse rap battle.
There are five primary benefits to using this 8 x 8 program: (1) increased
work capacity, (2) muscle hypertrophy, (3) exercise variation, (4) fixing weak
points, and (5) preventing overuse injuries.
Let’s go through each of them in turn, briefly.
Increased Work Capacity
During this program you will provide a much-needed break to your central
nervous system (CNS), because you are not training with 90 percent of your
one-rep max week in and week out. However, during this CNS break, you
will actually increase your specific work capacity.
Remember, off-season powerlifting is preparation for meet preparation.
By laying this foundational work, you will be able to properly peak for a
powerlifting meet. A powerlifting peaking cycle goes from higher volume
and a more general workload to lower volume and a more specific workload.
With an increased work capacity, you will be able to focus on proper lift
execution and being your best on meet day, rather than trying to survive
workout sessions and recover from previous ones.
An increased work capacity is built in the off-season and will allow you
to optimally taper into the demands of preparing for powerlifting meets.
Muscle Hypertrophy
By increasing training volume during the 8 x 8 Off-Season Powerlifting
Program, you will build muscle, and additional muscle mass is the easiest
way for you to increase your strength potential.
A large muscle has a greater capacity for strength than a small one. At
some point, you will have to grow to get stronger.
Although strength is also about neural efficiency, powerlifting developed
as a reaction to the complex sport of Olympic lifting. You could say that the
technique of Powerlifting is simple, when compared to Olympic lifting. So,
while powerlifting is a skill, it is also an equation of brute strength. More
muscle mass means that you lift more weight on the bar.
If you’re worried about additional muscle mass bulking you out of your
current weight class, remember: You probably didn’t marry your first kiss!
Your current weight class is probably not your forever one. You will be
your best in the weight class where you’re carrying maximum muscle with
minimal body fat.
Matt McCormick’s tough off-season training is reflected in his bodybuilder like
physique
Exercise Variation
Variety is the spice of life. While that motto may not go over well with your
spouse, it remains an essential element to a holistic approach to powerlifting.
Whether you’re talking training or bedroom activities, the rule remains:
Variation and specificity have a give-and-take relationship; the greater the
variety, the lesser the specificity, and vice versa.
The most specific way a powerlifter can train is by doing 1-repetition
maxes in a competition style. Of course, this has direct applicability for a
meet.
Nonetheless, there remains tremendous value in variation. Some of our
favorite variations for each lift are as follows:
Squats: Olympic pause squats, front squats, Hatfield overload squats,
safety squats, belt squats, cambered bar squats
Steve “Forsaken Warrior” Johnson squatting big weight
Bench presses: close-grip bench presses, wide-grip bench presses,
neutral-grip bench press barbells, dumbbell bench presses, incline presses,
decline presses
Deadlifts: strong opposite stance deadlifts (i.e., sumo to conventional and
vice versa), trap bar deadlifts, deficit deadlifts, block pulls, Romanian
deadlifts
Johnnie Jackson executing speed deadlifts
Any of these variations can be used in our off-season powerlifting
program.
This is also a great opportunity to include strongman training, which can
help build explosive strength, limit strength, powerful hip extensors, grip
strength, work capacity, and mental toughness. Strongman training has a
huge carryover to squats and deadlifts. Some of the most effective
transferable events are farmer’s walks, yokes, sled drags, and almost any
carrying event.
As you approach your meet day, you will need to train with more and
more specificity; until then, have some fun with strongman events, main lift
variations, and bodybuilding accessory work. This greater variation serves as
a nice mental refresher.
Fixing Weak Points
Variation can also help eliminate weak points that might potentially be
cultivated by solely performing the competition lifts, time and again.
Powerlifting meet prep is about hitting your best lifts on a preplanned
date. Often, that does not offer you much opportunity to take a step back and
focus on a weakness. The off-season is tailor-made to help you bring up
weaknesses while retaining your strengths. That is why, in our program, we
dedicate an entire day to this!
So, for example, lifters with the following weaknesses may include the
following lifts as primary and/or accessory:
•
•
•
•
•
•
•
•
Quads: front squats, Hatfield overload squats, backward sled drags,
leg presses
Chest: dumbbell press variations (decline, flat, incline), chain flys,
cable work, wide-grip benches
Shoulders: overhead press variations, all sorts of dumbbell raises,
cable work
Upper back: any chest-supported row variation, lat pulldowns, chinup variations
Triceps: close-grip benches, dips, extension variations
Biceps: hammer curls, incline dumbbell curls, Gironda perfect curls
Posterior chain: deadlift hypers, Romanian deadlifts
Grip training: farmer’s walks, overhand deadlift holds
The list goes on, and you could even target specific issues within
competition lifts, like a lack of leg drive in the conventional deadlift with trap
bar deadlifts. Other things to consider would be bodyweight movements,
unilateral movements, flexibility, and even cardiovascular fitness.
Any of these variations can be used in our off-season powerlifting
program.
Preventing Overuse Injuries
Your body learns, and it becomes stronger through repetitive activity.
However, performing the same movement pattern over and over creates a
situation where your body can exhibit signs of overuse injuries. These sorts
of injuries are different from the shattering experiences of accidents
commonly associated with powerlifting, such as muscle tears. Instead,
overuse injuries start as subtle, nagging pains in your joints, maybe in your
shoulders from squatting or your elbows from benching. As subtle as they
may initially appear, if left untreated, they can lead to serious injuries that can
hinder your progress, make training painful, or even sideline you from the
gym.
To prevent that from happening, expand your workouts beyond the big
three exercises of the powerlifting meet and the meet prep. Perform the many
movements described in the program below, and take a preventive rather than
a rehabilitative approach to injuries.
Final Thoughts
If you want to be the best, you cannot just mindlessly pile weight on the bar.
To understand how that approach doesn’t lead to success, think about it this
way:
Let’s say you start by bench-pressing the bar, and you add five pounds a
week for the next year. If the approach of senselessly piling on weight
worked, then by the end of three years you would bench-press 825 (87
pounds over the biggest bench press of all time).
You need a plan for success.
We have countless stories of people going from average to good and
good to great when implementing an off-season program. Just go to the
Jailhouse Strong Instagram, and you will see it serves as a veritable slide
show of who’s who in the powerlifting world!
Get on the gains train to PR city by implementing an off-season
powerlifting program.
The Importance of the Warm-Up
When you’re a teenager and training with a frantic intensity, you need a
constant supply of nutrient-dense calories. With this in mind, as high school
athletes, we were constantly in search of low-cost options for big plates of
food.
Just north of the beachside community where we grew up, there is an
Indian reservation. Like many Native reservations during the 1990s, this
particular location was working through the kinks of constructing a gaming
establishment, or casino. Of course, a feature of this casino was a buffet, or a
relatively inexpensive dining experience for the gamblers dumping silver into
“one-arm bandits” and currency onto card tables.
To reach this buffet, you had to work your way through a dense cloud of
cigarette smoke (climate control was not yet a feature of this establishment)
and a motley crew of the flotsams and jetsams from civil society. It was not
uncommon to witness those three features of the cultural underbelly:
narcotics, prostitution, and street fights.
So it was into this setting that we made our way one sunny afternoon in
early spring. Finding a parking spot near the entrance, we had a short walk to
the casino. But just as we reached the door, we saw a familiar figure bringing
his hulking frame across the lot. It was Coach Chiefy, the JV football coach
for the rural high school just outside of the reservation. We knew him by
reputation. And he had a good one. His JV team had gone undefeated for the
last five years.
“Coach Chiefy!” we called out in excitement.
His face came up in a broad smile. He obviously recognized us, as it is
the job of the responsible coach to know all of the good athletes in his area.
“Hey boys, heading over to hit the buffet? They have some good BBQ on
the lineup today.”
Nodding in affirmation and agreement, we noticed a slight line of
perspiration on his brow. Presumably, this was from the long walk across the
parking lot. However, there were plenty of spots near our truck and closer to
the door.
Why had he decided to park so far away?
Letting that question rest, we walked with Coach Chiefy across the casino
floor and into the restaurant. The buffet was crowded that day, and we took
our place in line. No sooner had we done that than a guy whom Dalton from
Roadhouse would describe as a “trustee of modern chemistry” butted in front
of us.
Before we could speak up, Coach Chiefy put a hand on our shoulders and
took control of the situation.
“Excuse me, the line starts behind us,” he said with a jerk of his thumb.
In a half mumble, the interloper told Coach Chiefy to go engage in a
seemingly impossible act of self-love, and then he turned to shove Coach
Chiefy.
In a split second, Coach Chiefy responded. With the guy’s arm still
extended in the act of pushing, Coach Chiefy delivered a shovel punch to the
exposed liver, a right uppercut to the body, and a beautifully timed left hook
to the chin.
The dude folded like an accordion. Without skipping a beat, Coach
Chiefy stepped over the guy and called to us over his shoulder, “Oh, look, the
brisket is already out. Wonderful!”
Later, over plates piled high with protein, we asked how he was able to
respond with the reactions of a well-coiled machine.
“I was warmed up,” he said simply, while taking a big bite of brisket.
“Oh? Did you stretch before or something?”
“No, no,” he responded with a head shake. “Static stretching should be
part of a cool-down, not a warm-up. A dynamic warm-up is what I suggest
for my players and myself.”
“Could you explain what you mean?” we asked with piqued curiosity.
“Sure, take this brisket,” he said, referring to the piece of meat still on his
fork. “A lot of buffets will serve you that dry, instant-ready liquid, smokeinfused microwave stuff. Javier, the chef here, knows how to cook it just
right. The secret is that you have to give it the time it merits. A succulent,
perfected brisket should be smoked for 12 hours.
“In a world of instant gratification, it’s difficult to remember that it takes
time to do something just right. Whether you’re talking about dating,
smoking brisket, or warming up, the key is that you take the time to do it
right. A good warm-up starts with movement in a continuous and controlled
manner. In fact, a simple walk or light jog is one of the best ways to start
your warm-up.
“Actually, that’s why I parked so far from the entrance,” he said with a
tilt of his chin toward the lot. “Like a gas station at 3 AM, I know that this
place can get rough. And I know that you need to stay ready. I used the walk
as my warm-up.”
He saw that he had our attention, so he finished with an important
message.
“Remember, a good warm-up allows your body to function better and
reduces the likelihood of injury.”
From this experience, we developed our program of a dynamic warm-up.
We also made it a habit to park far from the entrance of any kick-and-stab
establishment or dive bar, using the walk across the lot as a warm-up for
whatever was around the corner.
Some of the benefits of a proper warm-up:
•
•
•
•
•
•
•
•
•
IMPROVED PERFORMANCE!
Increased muscle contraction and relaxation speed
More “economical”/efficient movement patterns
Reduced muscle stiffness
Improved oxygen utilization
Improved motor unit recruitment for all-out activity (i.e., more
coordinated movements with increased intensity)
Increased blood flow
Brings the heart rate to the proper level for beginning exercise
Increases mental focus for the task at hand, be it intervals or
competition, by an increased “arousal,” or enthusiasm, eagerness,
and mental readiness
Rob Hall getting ready to bench big
General Warm-Up
Now, if you are looking for an in-depth scientific analysis on why it’s
important to warm up, corner a doctor at your next cocktail party or plow
through WebMD online. In the meantime, we will take you through a cursory
look at the benefits of warming up and, more importantly, how to warm up.
Dynamic stretching will be the major piece of the warm-up pie. There are
many successful athletes who jump immediately into our dynamic stretching
routine by starting at half speed and gradually working up to full speed. We
recommend that you start with a general warm-up before beginning a
dynamic stretch.
The general warm-up is two to five minutes and should be something to
elevate your body temperature. It could be an easy jog, a brisk walk, or your
favorite cardio machine (if you train at a gym). Finally, after you complete
the general warmup, proceed to the dynamic stretching routine.
What about static stretching?
We recommend that you conduct all static stretching and proprioceptive
neuromuscular facilitation (PNF) stretching routines after your workout, not
before. Static stretching prior to workouts can take away from explosivity
and strength. Of course, there are some folks who have performed these
workouts with great success after beginning with static stretching.
Dynamic Stretching
Dynamic stretching incorporates active (meaning you actively stretch without
outside assistance) range of motion (ROM). Dynamic stretches generally
look somewhat like sport-specific or training-specific motions. Unlike static
stretching, dynamic stretches are not held at the end of the range of motion.
A plethora of patterns can be utilized, but it’s important to keep in mind
that movements similar to those you will be training will provide you
with the greatest benefit. Unless you enjoy being on the injured reserve list,
here’s another word of wisdom when stretching dynamically: Be careful to
not exceed the currently established range of motion for the joint(s) being
stretched.
There are two important details to remember to maximize benefit and
minimize risk. First, establish an even, controlled rhythm, with all
movements initially well within the current range of motion. Then gradually
increase the amplitude of the movement until you are at the desired level of
tension at the end point of the movement.
Remember, these are specialized movements, and care must be taken
with their use. Make it a habit to precede dynamic stretching with a general
warm-up of two to five minutes. To reiterate: We recommend not stretching a
cold muscle!
Warm-Up
The following is an example of a warm-up for an intense workout.
Warm-Up
•
•
2 to 5 min brisk walk warm-up
Dynamic stretch
• Walk on toes—2 sets of 15 yards
• Walk on heels—2 sets of 15 yards
• Arm swings—2 sets of 10 clockwise and counterclockwise
• Arm hugs—2 sets of 10 reps
• Straight leg kicks—3 sets of 15 yards
• Leg swings—2 sets of 15 reps
• High knees—3 sets of 15 yards
• Walking lunges—3 sets of 15 yards
• Lateral lunges—2 sets of 10 reps (back and forth, do not hold
end position)
• Wrist sways—3 sets, 15 each way
• Hula hip swings—2 sets of 10 clockwise and
counterclockwise
Upon completing this warm-up, you start warming up for the first lifting
movement of the day. To see examples of dynamic warm-ups visually, please
turn to the Jailhouse Strong YouTube channel.
Warm-Up Weights
As you can see, the benefits of a proper warm-up are well documented. Some
of the innumerable benefits include more efficient movement patterns and
increased mental readiness. Your muscles and joints also get primed. No
successful lifter today forgoes this critical step. Why should you?
The warm-up moves in a funnel fashion from general to specific. After
the general warm-up and dynamic stretching, you move to the specific phase.
So, upon completion of the warm-up described above, if you’re squatting,
continue your warm-up by squatting. Use this same logic for deadlifts and
bench presses—or any lift, for that matter. Warming up in a specific manner
will get you mentally and physically ready to dominate the training session.
An added benefit of doing warm-ups is additional volume. Volume
equals weight x sets x reps, so squatting progressively heavier submaximal
weights for 3 sets of 5 reps (none even close to straining) adds significantly
extra training volume without adding extra time to your training session.
Strength is a skill, and this skill is enhanced with a specific warm-up.
Example warm-ups for the first movement of the day:
Squats
•
•
•
•
•
•
•
45 x 6 x 4 sets
95 x 5 x 2 sets
135 x 4
165 x 3
195 x 2
225 x 1
255 (work set)
Bench Press
•
•
•
•
•
•
•
45 x 6 x 4 sets
135 x 6 x 2 sets
225 x 6
275 x 2
315 x 1
350 x 1
375 (work set)
Deadlifts
•
•
•
•
•
•
•
45 x 6 x 4 sets
135 x 3 x 3 sets
225 x 2 x 2 sets
275 x 1
315 x 1
365 x 1
405 (work set)
Steve “Forsaken Warrior” Johnson getting ready to deadlift heavy
After you have warmed up and executed the work sets of the core
movement, you are ready to jump into the 8 x 8 accessory work. We
recommend one warm-up set with a submaximal weight for each accessory
movement, just to familiarize yourself with the movement pattern you will be
performing.
There are more examples of warm-ups on the Jailhouse Strong YouTube
Channel. Play around and find “your way,” in the Sinatra tradition! And
remember, as our friend and mentor the late Charles Poliquin says, if your
warm-up takes longer than your workout, you are a “twatwaffle”!
Final Thoughts on Warm-Up
Keep in mind that this warm-up is a good starting point, but you’ll need to
actively form it to what works best for you and what will get you warm for
the activities at hand. While the need to warm up is validated by many
scientific studies, the individual approach to the warm-up is an art. The
longer you train and practice, the better artist you become.
Finally, before putting intervals into practice, we highly recommend you
do the activity at a submaximal pace for a couple of test runs before going all
out. An example would be if you want to perform 300-pound sled drags, do a
warm-up set with 100 and 200 pounds, and then you are ready to go!
Remember: Warm up to maximize results and minimize risks!
The Jailhouse Strong 8 x 8 Off-Season Powerlifting
Program
Some key points to remember:
•
•
•
•
•
•
•
•
•
Once you’ve achieved eight sets on a given accessory exercise,
increase the load by 5 to 10 percent. (Specific instructions are given
on the squat, bench press, and deadlift.)
Never exceed the 30-second rest period. If you require additional rest,
lower the weight and hit the prescribed sets and reps.
If you are easily hitting all sets with a 30-second rest interval, reduce
the rest interval.
When a rep is missed, lower the load by 10 percent and continue.
When all eight sets are achieved on the rest interval, increase the
resistance.
Perform squats, bench presses, and deadlifts in a compensatory
acceleration training technique (CAT) style, i.e., normal descent
speed but perform the positive portion of the rep as explosively as
possible without sacrificing technique.
Execute isolation exercises by focusing specifically on the muscle
you are targeting and feeling, not just moving the weight.
Exercise substitutions are listed below.
Further instructions are listed under the respective days.
Day 1/Weeks 1 to 3
•
•
•
Squats should be progressed by adding one to two sets weekly in
weeks 1 to 3 without increasing the weight on the bar; execute each
squat with perfect technique (they are included to build technique).
For example, by week 3 you will be completing a minimum of 8 sets
and maximum of 10 sets. If the weight is easy, EXPLODE
HARDER! If technique is already sound for the veteran powerlifter,
suitable substitutions are front squats (same sets, same reps),
Hatfield overload squats (same sets and progression while increasing
rep count to five across sets), Olympic pause squats (high bar close
stance; same sets and progression while increasing rep count to five
across sets), any belt squat variation (same sets and progression
while increasing rep count to six across sets), and safety squats (not
holding rack; same sets, same reps). Always adhere to the rest
interval; if this means lowering the weight, do so.
Backward sled drags simply means you are facing the sled and
pulling it backward. Lean back with your arms straight as you pull
away from the sled. By set five this should become difficult, by set
eight you’ll feel on the verge of meeting your maker. See the
Jailhouse Strong YouTube Channel for an in-depth feature on this
movement. Some alternatives are backward sprints up a hill for 50
feet, step-ups, using a resisted exercise bike, turning a treadmill off
and running backward holding the side rail, or lunging movements.
No leg curl? Band-leg curls or glute ham raises can be done instead.
•
•
•
No leg extension? Advanced lifters can do sissy squats or split squats
(lunges in place); intermediate/beginning powerlifters can do
bodyweight squats.
On pull throughs, forcefully extend your hips and squeeze your glutes
for one second at completion of the movement. No cable stack?
Bands can be used or a kettlebell swing can be performed.
Avoid going too deep to get into a compromising spinal position. No
leg press? Then do reverse lunges, Bulgarian squats, or any step-up
variation.
Ed Brown performing cable flys at Metroflex Gym
Day 2/Weeks 1 to 3
•
•
•
•
•
Bench presses should be progressed by adding one set weekly in
weeks 1 to 3; execute each press with perfect technique (they are
included to build technique). Do not increase the weight on the bar.
For example, by week 3 you will be completing10 sets. If the weight
is easy, EXPLODE HARDER! If technique is already sound for the
veteran powerlifter, suitable substitutions are narrow-grip bench
presses (same sets and progression, increase rep count to five),
incline presses (same sets and progression while increasing rep count
to five across sets), dumbbell bench presses (same sets and
progression while increasing rep count to six across sets), and any
loaded push-up variation (same sets and progression while increasing
rep count to eight across sets).
Seal rows: Hold contraction for half a second at the top of the
movement. Any chest-supported row variation can be substituted.
The key is chest supported as your lower back works hard on other
days of the program.
Dips: Add weight if applicable; weight can be reduced with band
assistance or an assisted machine, if needed. Substitutions are pushups or any chest press machine variation.
Neutral-grip lat pulldowns: The advanced lifter can substitute neutralgrip pull-ups or any pull-up variation. Bands can be used for lat
pulldowns and any pullover variation focusing on the lats.
No cable? Use bands for flys; any machine fly or dumbbell fly
•
substitution is permissible.
Dumbbell pause floor triceps extensions: Any barbell or dumbbell
triceps extension variation is acceptable. Any triceps pushdown
variation is acceptable.
Ed Brown has increased his size and strength with strongman training
Day 3/Weeks 1 to 3
•
•
•
•
Execute each deadlift with perfect technique (they are included to
build technique); the volume and the weight will not be progressed
during weeks 1 through 3. If the weight is easy, EXPLODE
HARDER! If technique is already sound for the veteran powerlifter,
suitable substitutions are the trap bar deadlift or opposite stance
deadlift (conventional pulls sumo, sumo pulls conventional); follow
the same progression as squats if you opt for pulling trap bar
deadlifts or opposite stance deadlifts (listed below day 1).
Farmer’s walks can be performed with farmer’s walk implements,
dumbbells, a trap bar, or even barbells. Alternatives include suitcase
deadlifts, loaded carries, or, hell, any strongman events! These are
considered an accessory movement, so after this is achieved, add 5 to
10 percent. NEVER DO ANY CURLING MOVEMENT BEFORE
FARMER’S WALKS OR DEADLIFTS!
Seated barbell presses alternatives include standing overhead presses,
landmine presses, Viking presses, or any shoulder pressing machine.
If overhead presses are an issue injury-wise, opt for some type of
raise. Avoid pressing heavy dumbbells; they require too much effort
to get into place and are too cumbersome.
No pulley system? Use a band or any pullover variation focusing on
•
•
the lats.
Perform any curling variation in a strict muscle-intention style.
Close-grip push-ups: Load these up if applicable. Any close-grip
pushing motion free weight or machine or dips are a suitable
substitute.
Day 4/Weeks 1 to 3 (Optional)
•
This day is optional. These exercises are just a sample; this day is
used to target weaknesses. This day should be far easier than the
other three. Execute six exercises that target your weaknesses, never
approaching failure for three sets each.
Day 1/Week 4 (Reload Week)
•
Do not exceed anything listed; this is a reload week to give your body
and CNS a chance to recalibrate for the upcoming training block.
Day 2/Week 4
Day 3/Week 4
Day 4/Week 4 (Optional)
Congratulations! You have completed the first block! Instead of resting
on our laurels, it’s time to move to block two.
Day 1/Weeks 5 to 7
•
Squats should be progressed by adding one set weekly in weeks 5
to7; execute each squat with perfect technique (they are included to
build technique). Do not add weight. For example, by week 7 you
will be completing 7 sets. If the weight is easy, EXPLODE
HARDER! If technique is already sound for the veteran powerlifter,
suitable substitutions are front squats (same sets, same reps),
Hatfield overload squats (same sets and progression while increasing
rep count to five across sets), Olympic pause squats (high bar close
stance; same sets and progression while increasing rep count to five
across sets), any belt squat variation (same sets and progression
while increasing rep count to six across sets), and safety squats (not
holding rack; same sets, same reps). The veteran lifter who opted for
a squat variation can continue to progress that variation or switch to
a new one, for instance, switching from front squats to Hatfield
squats.
•
•
•
•
•
Sled pushes can be done on a prowler, your car, or any sled or device
you can push. Suitable substitutions include hill sprints—the higher
the grade the better—or plate pushes across the floor.
No GHR? Then a leg-curling variation is suitable.
No bike? Any hill sprint or sled push is a suitable substitution.
Bulgarian split squats: Most will cringe with just their bodyweight! If
applicable, add resistance, be it a barbell, dumbbells, or a weighted
vest. Suitable substitutions are any lunge of step-up variation.
Lateral step-ups: Go for a box that is between 12 and 18 inches.
These can be loaded with a barbell, dumbbells, or a weighted vest.
Lateral lunges or any step-up variation is a suitable substitution.
Steve “Forsaken Warrior” Johnson hammering chest supported rows
Day 2/Weeks 5 to 7
•
•
•
•
Bench presses should be progressed by adding one set weekly in
weeks 5 to 7; execute each press with perfect technique (they are
included to build technique). Do not add weight. For example, by
week 7 you will be completing 10 sets. If the weight is easy,
EXPLODE HARDER! If technique is already sound for the veteran
powerlifter, suitable substitutions are narrow-grip bench presses
(same sets and progression, increase rep count to five), incline
presses (same sets and progression while increasing rep count to five
across sets), dumbbell bench presses (same sets and progression
while increasing rep count to eight across sets), and any loaded pushup variation (same sets and progression while increasing rep count to
seven across sets). The veteran lifter who opted for a bench press
variation can continue to progress that variation or switch to a new
one, for instance, switching from a close-grip bench press to an
incline press.
Chest-supported rows: Any row is suitable here as long it is chest
supported.
Dips: Add weight if applicable; weight can be reduced with band
assistance or an assisted machine if needed. Substitutions are pushups or any chest press machine variation.
Pronated lat pulldowns: Substitutes are pull-ups or any other lat
•
•
pulldown with a varying grip.
Chain fly substitutes include any other chest fly movement using
dumbbells, cables, a machine, a TRX, or bands.
Overhead dicks presses: Any other overhead triceps extension
variation can be substituted.
Day 3/Weeks 5 to 7
•
•
Execute each deadlift with perfect technique (they are included to
build technique); the volume and the weight will not be progressed
during weeks 5 through 7. If technique is already sound for the
veteran powerlifter, suitable substitutions are trap bar deadlifts and
opposite stance deadlifts (conventional pulls sumo, sumo pulls
conventional). Follow the same progression as squats if you opt for
pulling trap bar deadlifts or opposite stance deadlifts. Always adhere
to the rest interval; if this means lowering the weight, do so.
Farmer’s walks can be performed with farmer’s walk implements,
dumbbells, a trap bar, or even barbells. Alternatives include suitcase
deadlifts, loaded carries, or, hell, any strongman events. With
farmer’s walks, jumps may have to decrease to 2 to 5 percent
•
•
•
•
weekly.
Seated barbell presses alternatives include standing overhead presses,
landmine presses, Viking presses, or any shoulder pressing machine.
If overhead presses are an issue injury-wise, opt for some type of
raise. Avoid pressing heavy dumbbells; they require too much effort
to get into place and are too cumbersome.
Inverted rows can be made harder or easier by adjusting your foot
position. By set 5 these should start to become very difficult, so
adjust accordingly. Any chest-supported row or pull-up variation can
be substituted.
Perform any curling variation in a strict, muscle-intention style.
Champagnes: Perform these on a 20 – to 30-degree incline, focusing
on the upper chest. For a complete breakdown, see the Jailhouse
Strong YouTube Channel. Any light chest pressing or push-up
variation is a suitable substitution.
Day 4/Weeks 5 to 7 (Optional)
•
Same guidelines as weeks 1 to 3.
Day 1/Week 8 (Reload Week)
•
Do not exceed anything listed. This is a reload week to give your
body and CNS a chance to recalibrate for the upcoming training
block.
Day 2/Week 8
Day 3/Week 8
Day 4/Week 4 (Optional)
Congratulations! You have completed the 8 x 8 Off-Season
Powerlifting Program! We look forward to hearing about your gains and
success on the platform. Reach out to us through the Jailhouse Strong
Instagram page, YouTube channel, or jailhousestrong.com.
Ogden Myklebust III reaping the benefits of off-season training
Conclusion
Remember, wisdom is where you find. Whether the insightful profundities
come from a has-been at a local gym or from a JV football coach in a casino
buffet line, you take what serves you and you put it into action.
Don’t forget that. Wisdom has utility only when you make use of it.
Now, in this program you have information that can lead to serious gains.
However, it has value only when you follow the program.
When implemented, the Jailhouse Strong 8 x 8 Off-Season Powerlifting
Program can assist you in five primary ways. Again, they are as follows: (1)
increased work capacity, (2) muscle hypertrophy, (3) exercise variation, (4)
fixing weak points, and (5) preventing overuse injuries. Whether you are
looking to focus on one, a few, or all of these aspects of training, this
program offers a means to get stronger, train longer, and prevent mental
fatigue.
It is time to bring this program into the free market of physical
improvement and make it work for you!