This work may not be reproduced in any manner
without express, written permission from the
author.
Copyright 2017
The author disclaims any responsibility for
consequences resulting from the misapplication of
the information in this book.
Consult a doctor before beginning any physical
exercise regimen.
Cover artwork by Ken Hicks
Thank you to Dave and Traci Tate, and all of the staff at Elitefts.com, for
always supporting my projects and believing in my work.
Thank you to Ken Hicks for the help with photos, editing and especially the
cover of this book.
Thank you to Greg, JP, Sin, Brandon, Paul, Jess, Emily, Sandy and the small
handful of other true loyal friends I have- you know who you are as well as
those who know they aren't.
It's easy to be against things. Eventually you have to be for things, as well.
#5thSet when posting
training videos and pictures to social media.
www.5thSet.black
for seminars, products, coaching or certification.
In loving memory of the woman who taught me the true meaning of strength,
Gretchen Lessig.
Three Methods - 6
Introduction - 7
The Most Sincere Form of Flattery - 10
The Bell Curve - 13
I'm Getting Weaker - 17
The 5thSet MSM Sequence System - 22
How to Use the MSM Sequence System - 28
The New Protocols - 37
The 75% 5thSet Protocol - 40
The 75% Technique Protocol - 43
2nd Pressing Day- Choices - 45
Peaking, Revisited - 51
The Extended Peaking Cycle - 54
Selecting Attempts for the Meet - 56
Geared Lifting: That Means Knee Wraps Now - 62
Bracing - 66
Risk Factors For Injury - 74
Weight Class Transitions - 84
Obstacles to Training and Competition - 88
A Metabolic Stress Protocol - 99
The MSM Sequence System Templates - 108
7 Day Microcycle Templates - 121
Bench Press Only Template - 128
By three methods we may learn wisdom:
First, by reflection, which is noblest;
Second, by imitation, which is easiest;
Third by experience, which is bitterest.
-Confucius
An Introduction:
A training year for a powerlifter should be looked at as a night of poker. You can play it smart,
grind some, and leave with the mortgage payment you brought to the table, plus some
spending money; or you can press your luck, maybe win a big hand here and there, but more
than likely hobble out with your pockets empty and a bunch of excuses about how things
should've gone.
The choice is yours, but I promise you this: the bar is going to call your bluff every single time.
Know that going in.
5thSet is a movement. It's a different outlook on training for powerlifting; a new perspective
from which to view progress in the sport, over the course of a competitive career rather than
simply a meet preparation cycle.
Possibly the biggest misconception regarding strength in general is that if any given lifter
would just do more work, or train heavier, they could get stronger than they are. This
overlooks at least one huge factor in the equation of progress: The average lifter's desire and
willingness to train hard, and to do more work under the bar, are usually greater than their
ability to recover and adapt in a given timeframe.
In most cases the issue is not that the lifter isn't doing enough volume or intensity. It's more
likely that they are already spending too much of their recovery and adaptive resources on the
wrong kind of work. Sometimes, even spending too much, too quickly, on the right kind. The
lesson here is that more is not always better.
So then, you're probably asking yourself, what should I be doing, and how much?
5thSet has you covered. The method itself is diagnostic and corrective, in real time. It is selfregulating and easily scalable for any level of recoverability.
This is the methodology that allowed Ellen Stein, a sixty four year old woman, to win her
weight class against elite female lifters less than half her age at the 2016 XPC Arnold Classic,
with a 1000 pound PR total at only 130 pounds body weight. (She's done more, since.)
On that same stage, the heaviest raw total of the entire meet, 2250 pounds, was a huge PR
put together by none other than my Midwest 5thSet Cerberus, J.P. Carroll. (By the time you
read this, he will probably have totaled 2300. There was a lot left in the tank.)
Two lifters, dramatically different in capacity, but strikingly similar in method.
One of the greatest lifters of all time, Greg Panora, used 5thSet to build his heaviest raw
bench press ever, 575 pounds. And he is currently using the methodology to rebuild his raw
total after completely rupturing an IT band and quadricep tendon. He's also been traveling the
country with me to help spread the gospel of 5thSet in our seminars and using everything he's
learned to transition from one of the best lifters, across the board, to functioning as one of the
most knowledgeable powerlifting coaches in the game.
Sin Leung added 100 pounds to her already elite total in two years, while at the same time
improving body composition and making ‟night and day” technical improvements on every lift.
So those PRs didn't come at the expense of good technique, which seems to be the current
trend in powerlifting. Rather, her technique improved as she used the method and continues
to do so.
All the lifters I mentioned above share another common denominator. They've all taken what
the method has taught them, their own respective lessons learned in the trenches, and
they've handed them on to the next generation of lifters- just getting started and struggling to
find their way. That's the only thing more impressive than their own progress and the reason I
chose to include their stories, here.
Be like them.
The quote from Confucius, in the front of this book, comes into play here. The three methods
to acquire wisdom: reflection, imitation and experience. I would ask you to do one better, and
go on to teach what you have learned to others one day. In my opinion the most effective way
to apply these three methods in any specific pursuit, especially lifting, is as follows:
We should start with the easiest method: learning the things which have already been proven
to work well and imitating them. This will allow us to gain valuable experience, while at the
same time minimizing the bitterness Confucius refers to. It is important to learn from our own
mistakes, but whenever possible, we should learn from the mistakes of those who came
before us. And finally, once we have gained a wealth of experience by learning, imitating and
teaching the proven works of others, we will be ready for the noblest method: to reflect on that
experience and what it has taught us. At this point we can draw our conclusions and develop
our own unique methods to test and share with others. It's important to note that this process
will probably take many, many years.
With that said, I could write an entire book filled with 5thSet success stories, and more
continue to pour in every weekend as lifters show and prove at their meets. I've seen
newcomers to lifting use this method to become all-time greats, and lifters who were already
legends use it to continue to progress when everything else had failed them. I'd love to see
what it can do for you.
The Most Sincere Form of Flattery:
Depending on who you ask, the most sincere form of flattery is either imitation or mutilation.
Since the release of the first book, and widespread success of lifters using it, the 5thSet
Methodology has seen plenty of both. We've seen a nice chunk of "programming" being sent
out from some big name coaches which, to put it gently, closely resembles 5thSet
programming.
And I'm flattered, truly.
Some of it is laziness, or a lack of experience, in coaches who are just copying what they see
and know to be working. It's really not a bad idea, I get that. A lot of it is because people just
love to modify existing training programs. I get that, too, and I knew it would happen.
I knew it before I wrote the first book and that was the reasoning behind including a thorough
"build your own program" section, detailing the rules which make 5thSet a true methodology.
That did little to prevent lifters and coaches alike from maligning the system.
People want to experiment. It's human nature. We see a good thing and, instantly, we think
"How could I make this better?"
In order to make this (5thSet) better, we'd have to have a good understanding of the variables
at play and enough experience in training and competition to experiment intelligently. It is
possible. I've continued to do just that, in the three years since I finished the first book.
Sadly, most of us lack the requisite skill-set to effectively modify a training system beyond the
scope of what is outlined in a methodology. But we all have google, and easy access to a sea
of answers.
The internet is like the ocean: full, but also empty.
What we ended up with, in some lifters (and coaches) who wanted to run 5thSet without
following the rules, were programs which were watered down, mishmash hybrids between a
good thing and garbage. Some piss in the whiskey, as it were. It still worked, but with watered
down results.
You'd do better without the piss, trust me on this. Something mixed is something weakened,
almost always.
I realize that people want options and we can only get excited about doing the same thing for
so long. That's probably why so many who marry get divorced. Without getting too far into
your love life (that's a topic for another book), I'm here to provide you with a solid selection of
new choices you can use to further your training, rather than steer it off the rails.
And to the coaches reading this: do not despair. I've already begun work on the 5thSet
Coaching Certification course, which will only be offered in a seminar setting with a hands on
clinic. You'll learn everything you need to know to coach 5thSet effectively, including that
"requisite skill-set" I mentioned above to modify it intelligently and meet the specific needs of
individual lifters.
Lifter, coach or both; you will never have to divorce 5thSet: it is a constantly evolving opus,
with just enough moving parts to never stop improving upon itself. It's been projecting ideas
through a keyhole in my mind for more than a decade and I do not imagine that ending any
time soon. I am at peace with it. Coaching and lifting are part of who I am. If you're reading
this, at least one of those is probably true for you.
You can go to school to learn about music and how to create it, but in order to create music
that moves people, you have to be an artist.
In much the same way, you can learn about strength training in a college or grad school,
theories and how to apply them, but putting together programming; creating a system that
moves a human being to improve on the long term: that is an art.
As for me, I have a good balance of technical knowledge regarding powerlifting, but I've
always been a battle between artist and technician. Coaching, programming and writing are
my mediums. (Yes, I included programming as an artistic medium.) These are the ways I
choose to communicate with you.
I take offense to the idea that developing a practical application for training ideas has to be
anything less moving than a symphony. It's music to me. It does move me; makes my heart
beat so I can feel it in my throat, when it all comes together on the platform.
It's the way I connect with my lifters and that connection is often very profound.
Mozart composed his last three symphonies in the span of a few weeks, but some men are
more gods than mortals. It took me ten years to be happy enough with 5thSet to allow the
initial release. Even now, after critical acclaim and the widespread success of the
methodology, as I present these thoroughly tested evolutions, I still would not consider it
finished.
With that said, I ask you to keep an open mind toward, and a careful eye on, the things you
read this book.
The Bell Curve:
Systemizing things is always about simplifying. Due to their complex nature, however, some
things can only be made so simple. Overlooking the fact that there are many variables which
can explain certain performance parameters is the main issue with genetic "ranking." For this
reason, ranking things as multifactorial as intelligence, as a single quantity (for example IQ or
g factor) presents a number of issues and is often a controversial topic.
However, when it comes to ranking potential for physical performance, the theory of normal
distribution provides a very useful paradigm with the bell curve. One which can explain many
discrepancies in the ability of individuals, across the board, to perform or improve.
So, any problems with a single value ranking for intelligence aside, there is a very simple bell
curve for normal distribution of performance potential in any given sport. We can argue about
the variables all day. But when we are done, we must acknowledge that genetic
predisposition plays the largest role in success in any athletic endeavor. Even things like
"work ethic" and "mental toughness" are heavily influenced by a person's genetics.
For powerlifting it's pretty straightforward. On the far right of the bell curve, the 2% through the
.01% will probably get stronger than everyone to the left of them no matter what they do, as
long as it involves heavy, progressive training. They have much greater capacities for things
like adaptability, recoverability, dexterity and motor potential. Things which make someone
good at powerlifting. (There aren't so many factors, here, compared to quantifying
intelligence, which leaves us with a clearer picture.)
However, we are presented with a problem when it comes to realizing the potential of the
most far-right, gifted powerlifters. This is because in most cases, these lifters won't last long
enough to express their true potential. Even though, like I said, it is likely they will still go
much further than the lifters to their left on the bell curve (everyone else).
Because anything works for them, these far-right lifters tend to do some of the most ridiculous
shit you can imagine, when left to their own devices. The result is a very short career. (Think:
three to four years, in raw powerlifting, followed by a gradual or dramatic decline in
performance due to injuries from overuse.) There are quite a few exceptions here. Some
instinctively know they should not do these imbecilic things in their training. Others luck into
good coaches or mentors and are not too overwhelmed by their own egos to take direction.
These are the lifters who end up challenging what we believe to be possible for human
beings. (Think: Malanichev or Sarychev.)
So, a good coach or method of training will help even the best them (maybe especially the
best of them) go further than they ever would on their own. How far that actually is: heavily
influenced by where that lifter falls on the bell curve.
Everyone knows that guy or girl who does everything right, inside and outside of the gym.
Their nutrition is on-point. Their training is intelligent and practical. Nevertheless, they suck.
Even if they use performance enhancing drugs, they still put up below average performances.
These lifters fall on the far-left side of the bell curve and there is not much that can be done
for them. They can improve over time, but even with everything in its right place, improvement
will be slow and inconsistent.
To use a popular metaphor, if you put a pit bull against a chihuahua, it doesn't matter what
kind of training or nutrition or drugs you give them. They are both trainable dogs, but the pit
bull is probably going to win the fight every time. The goal for any coach or methodology is to
hopefully maximize the potential of each; get the best performances from them and keep
them healthy enough to eventually reach those respective potentials.
In review, for lifters on the far-left of the bell curve, nothing will work very well. While for lifters
on the far-right of the bell curve, almost anything will work well.
When curating the data I collected from all of the testing I did for the protocols and formulas I
used to make up the 5thSet methodology, I had to be very careful to separate and disregard
all of that which came from lifters I believed fell on either extreme end of the bell curve. Their
results were useless to me, because they had poor external validity and could not be
generalized for other lifters.
The vast majority of lifters, let's say about 96%, are going to fall somewhere on the ascending
scale in between these two extremes. Their results are what I considered valid data, and what
worked for them on average I thought could more than likely be successfully applied also to
lifters on either extreme end, given the failsafes I had in place in the system.
Based on results of the continued testing on a dramatically larger sample size, after the
release of the first 5thSet book, I was correct in my thinking. It's no secret at this point: 5thSet
works.
The bell curve also exposes a tremendous myth in the world of powerlifting.
The Myth: Performance in the sport is an indicator of knowledge or coaching ability.
This is a fallacy. Understanding a lifter who ranks to the far right of the bell curve could
perform at a very high level, even in spite of poor training methods, we know that
performance is then not a good indicator for knowledge of what generally works.
This is further proven by the fact that many elite lifters will attempt to market a program based
around their own poorly formed style of training. This is almost always met with with less than
favorable results when used by lifters less gifted than they are (everyone else).
"I'm Getting Weaker":
No, you're not.
With the initial release of the 5thSet methodology, many lifters who didn't know much about
me were exposed to my methods for the first time. Some were skeptical, which is usually a
good thing, but a few allowed that skepticism to devolve into panic and a very shortsighted
outlook on their progress in lifting. When they tried the program for a mesocycle and didn't
see an immediate increase in training performance, they quit. I will use the example of a
youngster on an Internet forum who claimed he got weaker from running the program for a
mesocycle, because it "detrained" him.
This sort of thinking demonstrates a fundamental lack of understanding of the growth and
decay of capacities, like strength for example, and what it would take for a lifter to actually
become weaker while still training regularly.
A randomized controlled trial, which I believe is valid in this context (¹Bickel et al., 2011),
demonstrated younger lifters could maintain their current level of strength for an extended
period of time (32 weeks!), with their training volume reduced to one third of what it had been
prior (some even continued to increase their strength) and another group was able to
maintain it at only one ninth of the original training volume for the same length of time.
With that said, performance on 5thSets can go down throughout the loading phase (the first
three mesocycles), because of a disruption to the lifter's functional state caused by the
clusters of concentrated training volume this method uses. This phenomenon does not always
manifest, but it is possible and not a bad thing. I'll explain how.
As fatigue accumulates, performance will sometimes go down in training because our ability
to express strength, or other capacities, can be inhibited. That's an important part of the
process which results in the rebound we experience from 5thSet's powerlifting-specific
loading and peaking macrocycle model.
The concept behind this macrocycle model, as it stands now, came from Verkhoshansky's
Long-term Delayed Training Effect (LDTE) archetype, with some major modifications, such as
asymmetrical phase-length and very different parameters, allowing for concentrated clusters
(5thSet mesocycles) of loading and a more sustained displacement of the lifter's functional
state than his original experiment caused, without ever reaching the point of overtraining.
(Whether or not the displacement I mentioned ever even becomes detectable for a given lifter
is another matter, altogether.) This was necessary for my system to be practically applied to
the powerlifting population, but I didn't always do things exactly this way.
People often ask about the origins of the methodology, so I'll give you a little back story from
before the evolution and perfection of my macrocycle. Twelve years ago when I originally laid
out how a mesocycle would look for 5thSet, with five progressive microcycles, followed by a
deload microcycle, I only had one mesocycle in mind; operating under the assumption if it
worked once we could simply repeat it.
I was in prison with very limited means for training. Repeating the mesocycle a few times
would prove, on the long term, one microcycle was not enough of a break to make up for the
loading in the prior five. Keep in mind we were using the 5thSet protocol for all three lifts at
that time. Though, in many cases, we were not able to go much above 70% of 1RM for squat
or deadlift. There was not enough weight outside to do so.
We ended up running it like that for about six months straight, or roughly three full
mesocycles. Everyone began to show signs of overuse and performance was going down on
5thSets by the third mesocycle. This, combined with the fact that it was beginning to snow
outside regularly (we trained under a pavilion), made it clear we needed a break from either
the volume of work or the intensity. The cold was a magnifying glass which made every ache
that much more crisp and devastating.
I made the decision to start maxing one lift every month until we'd tested all of them and to
reduce the training volume on the weeks we didn't max; the idea being that this would keep
us fresh and ready to perform. We could only get to the inside-gym, where there was enough
weight to max, that often. So, for about three months, we would train all of the lifts for three
weeks, doing five sets of three repetitions with around 70% of 1RM and no AMRAP. Then, on
the fourth week, we would max one lift and deload the rest. Once we maxed, we repeated
that cycle until all three lifts had been tested. Even the lifters who only started training with us
a few months into 5thSet made tremendous strength gains.
Those of us who'd been in it for the long haul seemed to get even better return on our
investment, albeit, for reasons I did not fully understand at the time. We had done six months
of 5thset, followed by three months of reduced work. With this, the first incarnation of the
5thset macrocycle was born. By the end of the testing, everyone felt recovered and ready to
do more work, which was reassuring. Things went so well I ended up not changing anything
structurally for awhile, and just repeated the entire process.
This was all years before I had come up with the final structure of the macrocycle model and
how it would function. We've progressed lightyears since then. I was just experimenting and
passing time; learning. Long story short, I'm well aware that the pattern of loading used in this
system can have a temporary negative effect on a lifter's ability to express strength. That's
part of how it works so well.
So, 5thSet is a model, or rather a solution, which allows for the concurrent loading of various
capacities, in effect on the long term, increasing a powerlifter's specific work capacity
(maximal strength) on the platform, where it matters.
Neural factors may cause expressible strength parameters to suffer when fatigue is high for
the powerlifter (²Gabriel, et. al., 2001). This is the "disruption" I was referring to earlier. Other
factors like hypertrophic adaptations (muscle growth), mitochondrial respiration (ATP
production, etc.) could continue to improve during that time, due to the nature of the more
staggered clusters of concentrated loading, separated by short deloads.
The regular deload microcycles help with fatigue management and mitigate other risk factors
for injury, but they are not sufficient to manifest the LDTE. (I'll explain what that is in the next
chapter.) The net result is sometimes a slight reduction in performance (less reps) with the
same weight on the 5thSet in a subsequent mesocycle, and sometimes an improvement in
performance (more reps). Nevertheless, either case will translate into gains in expressible
strength after fatigue is reduced during the final phase of the macrocycle, the peaking
mesocycle. This is beyond proven by now. When I say beyond proven, I mean I have
replicated the results I am describing, with a very small margin of deviation, in hundreds of
lifters over thousands of performances. Please don't try to convince yourself that you are
exceptional, somehow.
While rep PRs give you something to shoot for, and I want you to kill yourself trying (as long
as technique does not degrade within the set), I don't care if you actually get them and it's not
a sign you're doing better or worse either way. It's simply a means to keep you spending
everything you have in the tank and training intensely in a safe and effective range of volume
at a given percentage. Never use what I've stated above as an excuse to not give your all on
a 5thSet. I will know and I will be very disappointed.
Keep in mind calorie deficit increases the rate of fatigue accumulation. So that can be an
aggravating factor, here, as well.
In short, spend everything you have on the 5thSets, without sacrificing technique, and die
bravely. Go into it with the goal of beating previous rep records at that weight, but don't beat
yourself up if it ends up not being a PR. Have faith in process. There are a lot of factors at
play and performance on 5thSets is not always the best indicator of how you are doing.
¹Exercise dosing to retain resistance training adaptations in young and older adults.
Randomized controlled trial
Bickel CS, et al. Med Sci Sports Exerc. 2011.
Authors
Bickel CS1, Cross JM, Bamman MM.
Author information
1Department of Physical Therapy, University of Alabama at Birmingham, Birmingham, AL 35294-0005, USA.
Citation
Med Sci Sports Exerc. 2011 Jul;43(7):1177-87. doi: 10.1249/MSS.0b013e318207c15d.
²Neural adaptations to fatigue: implications for muscle strength and training
GABRIEL, DAVID A.; BASFORD, JEFFREY R.; AN, KAI-NAN
Medicine & Science in Sports & Exercise: August 2001 - Volume 33 - Issue 8 - pp 1354-1360
APPLIED SCIENCES: Biodynamics
Author Information
Biomechanics Laboratory, Brock University, St. Catharines, Ontario, CANADA L2S 3A1; and Departments of Physical Medicine and
Rehabilitation and Orthopedics, Mayo Clinic and Mayo Foundation, Rochester, MN 55901
The 5thSet MSM Sequence System:
The following text is not as much an evolution, or something new, as it is further revelation
about the way I operate within the structure of the methodology when working with more
advanced lifters. The key takeaway from that last sentence is "advanced lifters." I've hinted at
this concept and given general recommendations in this direction, but now- after many
requests, I have effectively systemized this sequencing. Without further ado, allow me to
explain and hopefully provide an interesting history lesson in the process.
In the 5thSet Methodology book, I provided the reader with framework and guidelines for
assistance work when building a custom 5thSet for Powerlifting program, as well as a good
number of templates for specific applications, but didn't delve too far into the way I prefer to
sequence these protocols on a timeline, or why. The main reason for avoiding the topic was
part of a concerted effort to make a rather complex system easy to use for the average lifter.
Mission accomplished, there, I'd say.
Now that I have everyone's attention, I will reveal a layer of complexity in regard to the way I
use the system for lifters whom already posses a very high level of training. This same
concept could easily be applied to less advanced competitors. I have experimented with doing
so, but I don't think it is absolutely necessary, nor do I believe it will provide a tremendous
advantage to that population beyond the more basic way of running assistance work in the
system. Novice lifters will progress very well, usually for years, some even to an elite level,
just making minor changes to assistance work every other mesocycle or as needed.
It should be no secret at this point that my work is influenced by some of the early discoveries
of Professor Yuri Verkhoshansky. In fact, I experimented with the concept of
supercompensation due to the Long-term Delayed Training Effect (LDTE) when developing
the 5thSet macrocycle model.
For most of you to understand what exactly LDTE is, I will need to provide a little backstory.
When he first discovered it, sometime around 1980, Professor Verkhoshansky stumbled on
the LDTE by accident. Fortuitous circumstance would have one of his athletes become
pregnant and need to discontinue training during an experiment which involved a
concentrated barbell strength training loading phase.
Verkhoshansky was already dismayed prior to this point, because things were not going as he
had expected with the experiment at all. Levels of maximal and explosive strength were
beginning to fall in all of the athletes involved. Nevertheless, he was determined to see things
through, hoping to find an error in the testing procedure. You see, he was using a new piece
of equipment called a Universal Dynamometric Stand, which would allow him to measure the
strength parameters in the athletes.
So, as I mentioned before, one of his track and field jumpers became pregnant. She had to
drop out of the experiment and stop training. The professor asked that she allow herself to
continue to be evaluated, as a matter of due diligence on his part, and agreed that she should
discontinue with the training.
Fate smiled at that idea.
What happened next changed the trajectory of Verkhoshansky's professional life a great deal.
After her break from training, the pregnant athlete's strength parameters began to increase,
unexpectedly and dramatically. Upon confirming these unprecedented results, he ruled out
pregnancy as the cause of the phenomenon by repeating the process with other athletes.
Long story, short: L.P. Matveev's periodization concept, which was to that point the accepted
belief —that a training process must assure a constant increase in an athlete's physical
preparedness in order to be considered effective — was about to go out the window. (It took
awhile, but this was the beginning of the end of an era.)
Verkhoshansky happened upon a way to reduce the total volume load of barbell exercises
uniformly distributed in the previous year's entire preparatory cycle, by concentrating them
into a single, much shorter, phase which would bring about a temporary decrease in
performance followed by a supercompensation effect in a subsequent phase, the likes of
which had never been seen. It dramatically increased strength parameters in the athletes, far
beyond what they'd ever been.
This, along with some of his other discoveries helped to eventually solve the paradox created
by the accepted paradigm at the time- that in order for an athlete to perform better, they
needed to train more. Clearly an athlete's ability to continue adding training volume is limited
by their individual levels of recoverability and adaptability, and prior to this point, training
volume loads of elite athletes had reached a level of absurdity. There was nowhere left to go,
until Verkhoshansky found a better path. That's why you should all know his name.
One of those other discoveries —or rather "developments"— was the Conjugate Sequence
System. (This is not to be confused with Louie Simmons' Conjugate Method, which is not
really similar in any way other than name that I am aware of.)
Verkhoshansky's Conjugate Sequence System concept revolves around sequential
integration of training means into a system over an extended period. Basically the idea is to
start with a training means that has a lower training potential and eventually, through the
process of a sequence, replace it with training means which possess gradually higher training
potentials.
•
A training means is defined as any exercise performed according to a given system or protocol.
•
Training potential is defined as the limit of efficacy for a given training means or system.
So, why not just start with the training means with the highest training potential and save
some time? He figured that out the hard way, early on, when he introduced depth jumps to
some of his athletes who were accustomed to heavy barbell work. To them, the depth jumps
didn't seem like a big deal, so they did a whole bunch. The next day they couldn't walk or
perform any exercise at all.
Depth jumps had a very high training potential, but they were likewise very high in impact.
Devastating, in fact. Like I always say- every effective thing has a cost equal to its efficacy.
Those athletes were not yet prepared to pay that cost.
Eventually the professor concluded that if training means with a lower training potential were
used first and then a gradual transition to training means with higher potentials was made, the
athletes would be better prepared and the the training effect could be better expressed.
Further experiments, with guidelines and limits to the volume of these means, confirmed his
suspicions and this lead to the birth of the Conjugate Sequence System.
It's important to understand that when training means are used for an extended period of time
(I'm not talking about three weeks or likely even three months, for a powerlifter) the training
potential of those means decreases. However, the potential of each training means will
increase before it decreases. So then, if we change training means too frequently, we will
never get the most effect we could from them. But if we allow the potential of a training means
to decrease, this can also present a problem. By rotating training means when necessary,
motor function can continue to improve. That's the bottom line. However, when a lifter
reaches a certain level of development, there has to be some logic to the sequencing in order
for further progress to be made.
In other words, you can go a long way just changing out training means when they stop
working. This is evidenced by the fact that lifters have been shown to make progress using
methods that seem to rely entirely on arbitrariness (even for the selection the main work), as
long as the total volume of training load is in an appropriate range. But again, eventually there
has to be some logic behind the way the means are sequenced or they will stop working. That
is where my assistance work theorem comes into play.
Assistance Work Theorem: The optimal way for an advanced lifter to set up their assistance
work can be planned out for an entire macrocycle, with respect for a sort of sequencing which
allows positive, lasting effects from training means used for assistance work in each
precedent mesocycle to enhance the effect of training means used for assistance work in
subsequent mesocycles.
Exercises with good to excellent dynamic correspondence — in the 5thSet Methodology these
are referred to as Mechanically Similar Movements (MSM) — are the only type of assistance
work which is subject to this type of sequencing. The remainder of all assistance movements
or protocols can be rotated in the conventional manner, as needed.
Everything I outlined in the first book holds true.
•
Assistance work should be performed in order from highest magnitude of demand to lowest,
within a given session.
•
After the competition lift is trained, MSMs have the highest priority and should always be the
first assistance work performed.
•
Only MSM training means should be sequentially replaced with more intense and specific
means in the mesocycles approaching competition.
How to Use the MSM Sequence System:
The application of this system is far less complex than the theory behind it, but before we go
any further, I want to say if this part seems too complicated for you, don't worry about it. The
list of MSM suggestions for weak points I selected for the first book can be used and switched
when necessary, and progress can usually continue to be made like that for a long time. Only
advanced lifters really need this sequencing.
Anyone can benefit from the MSM Sequencing System, but what I'm saying is it isn't
absolutely necessary for consistent improvement in most cases. So if you want to keep things
simple, feel free to stick to the basic way of running assistance work with the original MSM list
for weak points. This system will still be here down the road when it becomes necessary.
I will provide a specific example of how this concept can be applied using bench press MSM
training means. This sequence will be featured in four of the template variants I've included in
this book. But I will give you the tools to make customs sequences to suit each lift and level of
training maturity.
Sequence Example:
M1) 2 Board Press for 2 sets of 15, starting with 45-55% of full ROM 1RM, +5 pounds per
microcycle when target reps are reached on both sets.
M2) 1 Board Press for 2 sets of 15 reps, starting with 45-50% of full ROM 1RM, +5 pounds
per microcycle when target reps are reached on both sets.
M3) 1 Board Press for 2 sets of 5 reps, starting with 75-80% of full ROM 1RM, +5 pounds per
microcycle when target reps are reached on both sets.
M4) **Bench Press for 2 sets of 5 reps, starting with 60-62.5% 1RM bar weight + 20-25%
1RM band tension, + 5 pounds per microcycle when target reps are reached on both sets.
Band tension is removed during the 80% microcycle of peaking mesocycle.
**The lifter must strip the bar and do at least one "priming" set with just the bands, plus a
minimum of two additional progressive sets. This may allow for potentiation, which can help
prevent injury and improve performance.
Explanation:
M1) Start with a partial range of motion movement which is mechanically similar to the main
lift and train it with the hypertrophy protocol. This provides a training means that will allow the
lifter to stimulate hypertrophic adaptations which will have good transfer to that main lift.
M2) Then, in the next mesocycle, alter that movement to include more range of motion, but
maintain the hypertrophy protocol. This will improve dynamic correspondence and provide a
training means with increased training potential.
M3) At this point the specificity becomes more important. We have to consider specificity in
terms of neuromuscular, psychological and mechanical adaptations. All three are addressed
to some degree by switching to the strength protocol. This will increase the percentage of
1RM used and reduce the number of repetitions per set, which further improves dynamic
correspondence and provides a training means with even greater training potential.
M4) Finally, as we begin the peaking mesocycle, we move for a short time into using the
some of the most intense assistance training means with the highest training potential. For
and advanced lifter that may look something like flattening the strength curve by using
accommodating resistance in the form of band tension.
The adaptations from the assistance training means used in Mesocycle 1 enhance the effect
of the training means used in Mesocycle 2.
M1 and M2 enhance M3.
M1, M2 and M3, sequenced in this manner, enhance the effect of the means used in M4 and
optimize the cumulative training effect, allowing for the best possible performance on the
platform.
I have made this system as simple to use as possible. Even if you don't understand any of the
stuff I just explained, you can still use the 5thSet MSM Sequence System effectively.
Here is how.
As you plan out your macrocycle, pick a training means for each mesocycle from the
corresponding list of options for that mesocycle number. It's that easy.
Notice the lists for each lift for early mesocycles are training means which emphasize
improving capacities (hypertrophy for example) that will enhance the effect of the training
means used in the final mesocycles leading to competition. Also, the lifter has a wider variety
of options in the mesocycles further out from the meet. This is not a complete list by any
means, but it provides a working model which allows anyone to use the system.
Due to the fact both the hypertrophy and strength protocols are prescribed throughout the
course of MSM sequencing, I will provide some review from the first book here and define
them for convenience.
Hypertrophy Protocol:
•
*2-5 sets of 8-15 repetitions, or a total of 30-50 MSM repetitions per session.
•
The set and rep scheme selected for a training means should be maintained for a full
mesocycle at least.
•
An RPE of 6 should be used for the first microcycle and from there the weight should
be gradually increased throughout the course of the mesocycle.
Strength Protocol:
•
*2-5 sets of 3-5 repetitions, or a total of 9-20 MSM repetitions per session.
•
The set and rep scheme selected for a training means should be maintained for a full
mesocycle at least.
•
70% of full ROM 1RM or of the individual MSM 1RM should be used for the first
microcycle and from there the weight should be gradually increased throughout the
course of the mesocycle.
*Start with the figures on the low end of the recommended range for total reps per session
until the lifter's recoverability and adaptability are established.
Squat MSM Training Means Lists:
List for Mesocycle 1 (hypertrophy protocol):
•
Narrow Stance High Bar Box Squat (2" Above Legal Depth)
•
SSB Box Squat (2" Above Legal Depth)
•
Wide Stance Low Bar Box Squat (2" Above Legal Depth)
•
45 Degree Leg Press
•
Hack Squat Machine (or similar apparatus)
List for Mesocycle 2 (hypertrophy protocol):
•
Front Squat
•
SSB Squat
•
Belt Squat or Wide Stance Low Bar Squat
•
Competition Stance Box Squat to Depth
List for Mesocycle 3 (strength protocol):
•
Front Squat
•
SSB Squat
List for Peaking Mesocycle (M4):
•
*Competition Squat: 60-62.5% 1RM bar weight + 20-25% 1RM 2 sets of 3-5 reps. No
band tension from 80% microcycle to the meet.
Bench Press MSM Training Means Lists:
List for Mesocycle 1 (hypertrophy):
•
2 Board Press
•
Floor Press
•
Black Shoulder Saver Pad from Elitefts
•
Incline 2 Board Press
•
Incline Machine Press
List for Mesocycle 2 (hypertrophy):
•
1 Board Press
•
Red Shoulder Saver Pad from Elitefts
•
Close Grip 2 Board Press
•
Close Grip Black Shoulder Saver Pad
•
1" Pauses Presses (5 Second Pause)
List for Mesocycle 3 (strength):
•
1 Board Press
•
Red Shoulder Saver Pad from Elitefts
List for Peaking Mesocycle (M4):
•
*Competition Bench Press: 60-62.5% 1RM bar weight + 20-25% 1RM 2 sets of 3-5
reps. No band tension from 80% microcycle to the meet.
Deadlift MSM Training Means Lists:
List for Mesocycle 1 (hypertrophy):
•
Rack Pulls (Above the Knee)
•
Block Pulls (From 4.5")
•
Dimel Deadlift
List for Mesocycle 2 (hypertrophy):
•
Rack Pulls (Below the Knee)
•
Block Pulls (From 3")
•
Stiff Legged Deadlifts
List for Mesocycle 3 (strength):
•
Rack Pulls (Below the Knee)
•
Block Pulls (From 3")
List for Peaking Mesocycle (M4):
•
*Competition Deadlift 60-62.5% 1RM bar weight + 20-25% 1RM 5 singles. No band
tension from 80% microcycle to the meet.
*The lifter must strip the bar and do at least one "priming" set with just the bands, plus a
minimum of two additional progressive sets. This may allow for potentiation, which can help
prevent injury and improve performance.
The New Protocols:
"Progress in strength is not usually a linear thing and there are myriad
reasons for that. This is a tough lesson for a lot of people to learn. I know it
was for me. I wanted to train hard for a few weeks and then max on all the
lifts and I wanted to lift more every time I maxed.
Unfortunately, in reality, thats not the way things work. It is very difficult for
an experienced lifter to improve substantially on all three lifts during the
same training cycle. It took me a long time to realize, however, that it is
possible.
I always knew, almost instinctively, that doing a lot of high percentage work
for both squat and deadlift, during the same training cycle, was just not the
best idea....
...The two movements are too similar, mechanically, and lifters run into
overlap/overuse with too much high percentage volume for both. More
times than not, especially with less than masterful lifters, pushing both
movements in this manner will end in an overuse injury."
-Beyond the Beginning, 5thSet for Powerlifting
The problem presented above was easily solved with the original Technique/Speed and
5thSet Protocols, used in accordance with the rules presented in the first 5thSet book. Not
only did the methodology provide a solution to the paradox of overuse, but for the
overwhelming majority of lifters who committed to using it for an extended period, it allowed
for consistent improvement in all three lifts. The few lifters I know of who sustained training
related injuries using 5thSet (myself included), have admitted to going off the program
immediately before or when the actual injury occurred. In other words, they did something
foolish which resulted in injury.
Meets are a different story and we go into competition knowing the risks. I have been quoted
as saying that the goal of every powerlifter is to eventually get under weights that could kill
them. But to take that further, the ultimate goal is to not let them. I have included an extensive
chapter in this book on the various risk factors for injury and how to mitigate them, and I
believe doing so will further reduce the likelihood of injury in training and competition.
The efficacy and safety of the O.G. protocols notwithstanding, I am probably not the only
person who has spun the thought "What if we split the difference and tried 75% for both squat
and deadlift?" Usually I keep an ain't broke, don't fix it policy when it comes to programming,
but I didn't come as far as I have by settling for a modest number of weapons in my arsenal.
Working with the wide variety of elite lifters I do demands attention to minute details, as well
as solutions to unique problems. And thus, experimenting with the new 5thSet protocols
began. I started experimenting about three years ago. Before the release of the first book, in
fact.
At this point, I think it's safe to say we have their uses perfected to some degree, and they are
much more broad than I'd initially imagined. More importantly, perhaps, I've developed solid
set of rules to protect the users from themselves, making the these new protocols a welcome
and permanent addition to the methodology.
However, before we discuss how to use these new protocols, it might be a good idea to cover
some of the reasons why a lifter would want to use them. Contrary to popular belief, random
selection and arbitrariness have no legitimate role in strength training program design. If you
like randomness, I've put together and thoroughly tested some awesome templates which are
so fool-proof, even if you did randomly pick one you'd still do well. Those are in the back of
the book.
On the other hand, if you choose to design your own program and be your own coach: when
someone asks you why you chose to use a certain training means or protocol or exercise, you
had better be able to present a thoughtful train of logic which carried you to that decision.
Otherwise, you have a fool for a client, and your client has a fool for a coach.
Yes. I'm saying that would make you, twice, a fucking fool. So, if you choose to build your own
program, avoid this outcome by using the cheat sheets provided in the next section when
deciding to select a protocol. As always, never make structural changes to a program in the
middle of a mesocycle.
First let's discuss the new 75% 5thSet Protocol.
Why We Use The 75% 5thSet Protocol:
•
The lifter needs more "movement-specific" hypertrophy. (Movement-specific
hypertrophy is defined as hypertrophy stimulated in the muscles involved in any
movement, using that movement or something very similar.)
•
The lifter needs more "strength-specific" volume. (Strength-specific volume is defined
as the total volume of work performed in 1-5 rep range.)
•
The lifter is refining technical improvements.
•
The lifter has been identified as having low recoverability. [In this case the protocol
may only be used for bench press, plus either squat or deadlift, in place of the 80%
5thSet Protocol. The remaining lift must be relegated to the 70% Technique/Speed
Protocol.]
•
The lifter needs a variable in stimulus (training means).
•
Any combination of the needs listed above.
•
Any other logical motive within reason.
We don't need to get too far into what does or doesn't qualify as a "need." We can use our
own best judgement, there. A logical motive is enough. If we use even very base logic to
select protocols and exercises, the program will work well, almost all of the time.
Back to the quote in the beginning of this book: reflection, imitation, experience. All of these
are equally important steps to learning and improving as a lifter or a coach.
Imitate, gain experience, reflect.
How We Use The 75% 5thSet Protocol:
•
This protocol is intended for the main lifts only: squat, bench press and deadlift.
•
75% of the lifter's training max will be used for the first microcycle.
•
4 sets of 3 repetitions will be performed, followed by a 5thSet of AMRAP (As Many
Reps As Possible).
•
5 pounds will be added to the bar, per cycle, for the first 5 microcycles, or until the lifter
is unable to perform more than 3 reps on the 5thSet and ‟fails-out”, which ever comes
first. At this point a deload microcycle is performed and we start a new training cycle
(mesocycle). (This may be a sign the lifter's training max is set too high.)
•
All working sets should be filmed, reviewed and corrected each microcycle. This is
especially true for novice lifters, but even the most experienced lifters should be doing
it.
The rules for integrating this protocol into a custom template for an athlete with normal or
better recoverability are identical to those for the original Technique/Speed Protocol. That is
to say you can use it for any of the three lifts, or even all three. The same rules still apply to
the original protocols when using them in conjunction with the new.
A word of caution:
If you found yourself to be of lower recoverability, and so had to use low recoverability
templates from the first book, do not use this protocol for more than one lift between squat
and deadlift. I mentioned that above, but it bears repeating.
For lower recoverability lifters this can be useful as a replacement for the 80% 5thSet Protocol
on either squat or deadlift, plus bench press (the other lift remaining on technique/speed) for
ANY of the old template variants. In other words, pick any normal template from the first book,
replace the 80% protocols with this protocol, and it will work for a lower recoverability lifter.
Moving on, let's go over the new 75% Technique Protocol.
Why We Use The 75% Technique Protocol:
•
The lifter has not been identified as having low recoverability. In that case the original
70% Technique/Speed Protocol should be used, instead.
•
The lifter needs to put special focus on technical correction.
•
The lifter needs to allocate more recoverability or adaptability to other lifts for the time
being.
•
The lifter needs a variable in stimulus (training means).
•
Any combination of the needs listed above.
•
Any logical motive within reason.
Most of the time, I use this protocol for lifters who would normally be 5thSetting both squat
and deadlift with the 75% 5thSet Protocol, but may need to allocate more recoverability or
adaptability to one of them for a bit. The other lift is then relegated to this protocol, while the
first keeps the AMRAPs.
It has also proven very useful in reinforcing technical corrections made in previous cycles
which have begun to backslide.
How We Use The 75% Technique Protocol:
This protocol is intended for the main lifts only: squat, bench press and deadlift.
•
75% of the lifter's training max will be used for all sets.
•
5 sets of 3 repetitions will be performed.
•
5 pounds will be added to the bar, per cycle, for the first 5 microcycles. The 6th
microcycle is a deload.
•
All working sets should be filmed, reviewed and corrected each microcycle. We can't
get the most out of this protocol without video review.
•
If the lifter is unable to complete the work prescribed on this protocol they "fail-out," the
same as they would on a 5thSet and they have to deload. (This may be a sign the
lifter's training max is set too high.)
This protocol is only contraindicated (off limits) for lifters with low recoverability. Again, for
those lifters, the original 70% Technique/Speed Protocol would do a better job of serving the
same purpose.
2nd Pressing Day – Choices:
Very High Rep (VHR) Cycle Options
Most lifters; I should say lifters who are still growing, who are still in the process of developing
the necessary amount of muscularity to reach their own potential for strength, should stick
with the very high rep protocol for their second pressing day, at least most of the time.
Most all of these options can be repeated for multiple mesocycles, before progress will stall.
Wide Grip Bench Press Cycle
This movement is the godfather of very high rep protocol exercises. I firmly believe that no
other form of assistance work will yield more increase in muscle where you need it to
eventually build your biggest possible bench press. However, like most effective things, using
this movement to develop those gains will come at a cost. Wide grip presses can be brutal.
For this reason I highly recommend cycling back and forth between these and a dumbbell
movement, such as neutral grip incline dumbbell presses, switching only when progress
stalls. When I refer to progress stalling, I mean when you fail to make progress in either
weight or reps for a number of microcycles.
Grip should be two fingers wider than competition grip. So if your comp grip is “pinkies on the
rings,” your wide grip would be “middle fingers on the rings,” and so on. Target reps should
remain at 25 for this movement. A good rule of thumb is to start a training cycle working ~50%
of 1RM. The idea is to be able to get 25 reps on both sets the first time through, at least, and
add 5 pounds per cycle in the successive microcycles, whenever target reps are reached for
both sets.
Sets of 15 reps seem to work best for warm ups, working up to the weight the lifter will use for
the day.
Neutral Grip Incline Dumbbell Press Cycle
The second best exercise option with the very high rep protocol for lifters across the board will
be neutral grip incline dumbbell, in my opinion. Like I mentioned above, leapfrogging between
these and the wide grip barbell presses when they stall, can walk a lifter all the way from
beginner to greatness, without ever even choosing another movement. I have watched it with
my own eyes on more than one occasion.
30-35 reps (pick a number and stick to it) should be the target rep range for this movement.
Again, the idea is to select a starting weight which allows the lifter to reach the target reps for
both sets on the first microcycle, at least, and add 5 pounds per cycle in the successive
microcycles, whenever target reps are reached for both sets.
I recommend at least 2-3 sets of 30-35 reps with light to medium weight, as a warm-up for
these.
Narrow Grip Bench Press Cycle
These are a good choice for lifters with a relatively wide grip competition bench press. For
those of you with healthy shoulders, who can stand to press heavy weights with your hands
out wide, simply bringing the grip in to about a half of a thumb's distance from the "smooth"
can provide an excellent stimulus variable for VHR protocol training, much the same a wide
grip is a good choice for more moderate to narrow gripped benchers.
Target reps should be kept in the 20-25 rep range (pick a number) for this movement, on this
protocol. Cycles for these start around 50% 1RM, or a weight that allows the lifter to reach
target reps on both sets for at least the first microcycle through. Again, add 5 pounds per
cycle in the successive microcycles, whenever target reps are reached for both sets.
Narrow Grip Incline Shoulder Saver Cycle
This exercise can be an option for a change in stimulus for just about any lifter. As long as
these are not causing shoulder or pec pain they can be used to safely and effectively develop
the muscles needed for a huge bench press. Just slide the red shoulder saver pad from
Elitefts on to a normal barbell and perform incline presses.
As an alternative, a 1 or 2 board, or foam block could be used in place of the shoulder saver
pad, but those options can be a little unwieldy with the number of reps required for this
protocol.
Target reps should be kept in the 20-25 rep range (pick a number) for this movement, on this
protocol. Cycles for these should start with a weight that allows the lifter to reach target reps
on both sets for at least the first microcycle through. Again, add 5 pounds per cycle in the
successive microcycles, whenever target reps are reached for both sets.
Speed Work Cycle Options
A speed work cycle for pressing can be a good choice, as a means for technical
improvement, for any lifter who is at the upper limit of the weight class they want to compete
in. For lifters who could stand to add some muscle and have a 1RM which is limited for
obvious reasons of physicality, a very high rep 2nd Pressing Day is a much better option.
For all speed work cycle options three repetitions will be performed per set.
Note: Speed work should never include paused reps.
Bar Weight Only Cycle
For women and weaker men who have a raw max of less than 300 pounds this is the only
option for a speed work cycle. That is not to say it isn't a good choice for much stronger lifters,
as well.
Here is how it works:
Bar weight will be set at 55% of 1RM throughout the mesocycle.
Microcycle 1-6:
Bar weight only will be used for every cycle and the figures will not be adjusted throughout. 5
sets of 3 repetitions will be performed.
This is by far the simplest speed work option. As you can see not much changes except,
hopefully, bar speed. I have seen "night and day" improvements in bar speed, across the
board, using this protocol with many lifters, including Sin Leung who has used it to help add
thirty pounds to her bench so far, with what looks like much more to come at her next big
meet in October.
Constant Band Tension Cycle
This cycle is a good choice for lifters who have a raw max between 300 and 400 pounds.
Bar weight will be set at 45% of 1RM and band tension will be set in the area of 15% of 1RM.
These figures will not be adjusted throughout. 5 sets of 3 repetitions will be performed.
This is another very simple, but effective speed work option. Again, the emphasis is put on
improving bar speed, both on the descent and reversal to lockout.
Undulating Band Tension Cycle
Another option for the 2nd Pressing Day is the Speed Work with Undulating Band Tension
cycle. This should be reserved for very strong bench pressers. A 450 pound raw max is a
good rule of thumb for how tall you need to be to ride this ride.
These are an excellent adjunct for very strong, well developed raw bench pressers who
struggle with a slow descent speed. This protocol will teach the lifter to bring the bar down
progressively more quickly, which will absolutely increase the amount of poundage he will be
able to press. This cycle helped me to press a bodyweight PR in my most recent meet.
Here is how it works:
Bar weight should be set at 45% of 1RM throughout the mesocycle.
Microcycle #1:
Micro Mini Bands will be used for this cycle. 8 sets of 3 repetitions will be performed.
Microcycle #2:
Mini Bands will be used for this cycle. 7 sets of 3 repetitions will be performed.
Microcycle #3:
Monster Mini Bands will be used for this cycle. 6 sets of 3 repetitions will be performed.
Microcycle #4:
Micro Mini Bands will be used for this cycle. 8 sets of 3 repetitions will be performed.
Microcycle #5:
Mini Bands will be used for this cycle. 7 sets of 3 repetitions will be performed
Microcycle #6(Deload):
Bar weight stays the same, but no band tension will be used for this microcycle. 5 sets of 3
repetitions will be performed.
This cycle is a good choice for any lifter moving toward a peaking cycle for a meet, who
meets the strength criteria I mentioned before, even if descent speed is not an issue for them.
I really shouldn't have to point this part out, but the objective of speed work is to maintain
technical proficiency while moving the bar very quickly. If it looks like you are not able to do
that with the prescribed poundage and tensions, adjust them down until you can make the bar
fly off your chest, while at the same time holding technique together.
Peaking, Revisited:
In the first book I covered the basics of how to perform the peaking cycle we had been testing
and using for many years to that point. The release and widespread success of 5thSet for
Powerlifting provided me with a "holy shit" amount of new numbers to look at. As is usually
the case with data, collecting and analyzing more of it has led to some clearer pictures
emerging.
These updates excluded, everything I said in the first book regarding the peaking cycle still
holds true. This is not the payoff for our work, it's a death march. I can't say that enough.
These numbers are almost always significantly lower than what we will hit the meet. This is
because we are carrying fatigue from the precedent mesocycles of training. By moving into
more competition-specific training and reducing our total volume load, throughout this cycle,
we will drop the fatigue we are carrying and be prepared to accurately demonstrate our
strength for the first time- on the platform, where it matters.
Some points regarding the 100% (peaking) microcycle:
•
Attempt selections for the 100% microcycle should be no larger than 7% of current
training max, under any circumstance. We multiply current training max by .07 to
establish that figure. Smaller jumps are fine and probably the best idea as we get
closer to the top, but we never take greater than 7% jumps with over 80% of the
training max. A good idea might be to take 87%, 94% and then attempt to PR by the
smallest possible increment with very small jumps after that.
•
During the 100% microcycle, the smallest possible increment of weight should be used
to make the first training PR. For example, if the current training max is 500 pounds,
the first PR we would shoot for in this cycle is 505 pounds. This is not optional. We can
take more attempts, but this must be done first.
•
Meet PRs are not training PRs and vice versa. There are many factors which can
enhance performance in a meet compared to training. It's best to look at these PRs as
separate values.
Some points regarding the 90% (peaking) microcycle:
•
The idea is to hit a minimum of 90% of the new max for at least 1 single. If the first
single at 90% moves well, we can either take another with the same weight or add a
small amount of weight (~5%) and single that. We don't want to risk missing a lift. That
should be at the front of our minds when making this decision. The requirement is 1 lift
at 90%, that's all.
•
If something went wrong during our 100% microcycle, like we were sick or had a very
"off" day, preventing us from performing normally, we can take another shot at it here.
In this case, after we take our 90%, we would take 97%. If that moves well, we can
take as much as 104%. This figure would then be used as our 100% for the remainder
of the cycle and for attempt selection in the meet. Again, we don't want to risk missing
a lift and we should use this back up option sparingly.
Some points regarding the 80% (peaking) microcycle:
•
Continued testing suggests that performing 3 separate sets of 1 repetition, with full
commands, may work better than the originally prescribed 1 set of 3 repetitions.
•
It may benefit lifters using the Very High Rep Protocol (VHR) for the main lift on their
Second Pressing Day to replace that with the appropriate speed work for that lifter,
during the 80% cycle. We can find the appropriate speed work, based on strength
range, in the Second Pressing Day chapter of this book.
•
It is very common for lifters to feel achey and generally beat up throughout this
microcycle, even though the total work is dramatically reduced. That is par for the
course, here. Not everyone will feel the same, but most people who run 5thSet start to
understand why we refer to the peaking cycle as the "death march" around this point.
•
The best numbers a lifter gets in their peaking cycle will become training maxes for the
subsequent mesocycle, after their meet.
The Extended Peaking Cycle:
A small amount of lifters, it looks like about 10-20%, will have a hard time transitioning from
the percentages used throughout the course of a typical 5thSet mesocycle to the weights they
will be expected to handle in their peaking cycle. That is, in order to perform optimally in a
meet.
This does not come as a surprise to many, considering the lifter will hopefully be handling
weight he or she has never handled before or even come close to in the course of normal
5thSet training. In fact, it's probably the biggest concern lifters new to 5thSet express, early
on. Those concerns notwithstanding, you can rest assured the vast majority of people are not
going to have a problem with the transition. But some will, and there is an easy solution to
that problem we've been testing for a few years now: the extended peaking cycle.
Please don't skip over what I said above: 80-90% of lifters do not need the extended peaking
cycle. I would encourage you to try the standard peaking cycle before deciding you need the
extended variant.
Who Might Benefit From An Extended Peaking Cycle:
•
Any lifter who has shown a difficulty in the past with transitioning into the percentages
used for peaking.
•
These lifters are usually elite. Either the difference in poundage between training
percentages and peaking percentage is dramatic, due to very high maxes (think:850
pound squats or deadlifts), or the difference between body weight and bar weight is
dramatic (think: very strong, small lifters).
•
If the lifter fits into either of the categories listed above it may make sense to give them
the benefit of the doubt and use the extended peaking cycle. Otherwise, try the original
peaking cycle first.
Essentially, an extended peaking cycle consists of one additional microcycle, using 90-95% of
the lifters current training max for two singles. A good way to handle this is to take a single at
90% and then, if it moves well, take 95% for a single. Nevertheless, two singles at 90% or
better is the requirement. Performing both singles at 90% is fine, but the lifter should probably
not exceed 95% of the current training max on the second attempt and he or she should
always start with 90% for the first. This will be the first microcycle performed, making this
extended peaking mesocycle 44 days long, rather than the typical 30-35 we use for peaking.
Keep in mind if the lifter is using a reduced training max, due to injury or another issue,
percentages of that lower figure will not work correctly and must be adjusted.
So, here is how the layout of an extended peaking cycle should look:
•
Microcycle 1- Lifter will take 90-95% of current training max for two singles. Full
assistance work, 75% for MSM's for 3-5 reps
•
Microcycle 2- Lifter will find 100% max single for each lift. This is the new training max.
Full assistance work, 75%+ for MSM's for 3-5 reps.
•
Microcycle 3- Lifter will take at least 90% of new training max for one to two singles, full
commands. Full assistance work, 75%+ for MSM's for 3-5 reps.
•
Microcycle 4- Lifter will take 80% of new max for three singles, full commands. Weights
used for assistance work will be reduced, but framework will remain the same (sets,
reps).
•
Microcycle 5 (6 Days Out)- Lifter will perform speed work with 55-60% of new maxes:
five doubles for squat, five triples for bench and five singles for deadlift. For all lifts the
focus should be on bar speed. All of this should be performed in one session with no
assistance work, six days out from the meet. No more lifting after this session. Light
walking is recommended during this week.
A word of caution:
If for any reason, the lifter's current training max was lowered as a means of protection
(maybe after an injury), that training max is not a good figure to draw the 90% from for the first
microcycle of an extended peaking cycle. In that case, special attention must be paid to all
variables at play and the final decision of what weight to use should be made with all of those
in mind.
Selecting Attempts for the Meet:
In the original 5thSet book, we introduced the 5thSet attempt selection formula. This was the
first attempt selection formula of its kind, based off of numbers collected in a structured
diagnostic peaking mesocycle. Many such calculators have since popped up all over the
internet, complete with feigned scientism from kids who've been lifting for three or four years
and no sign of how the formulas were developed.
*cough, cough*
As the person who, for over a decade, collected and interpreted the figures which were used
to develop this system and formula, I'm willing to venture a guess that those calculators will
probably change a bit now that I've made improvements and this second book has been
released. Like I said before, more data leads to a clearer picture.
With a tsunami of meet results coming in each weekend from 5thSet lifters, I noticed a small
but significant deviation in the success rate of third attempt bench presses emerging, when
using the original formula. After a lot of testing, we have altered the original formula to correct
for it. The new formula effectively solves the problem and doesn't interfere with the rest of the
system. It's hard to steal what I haven't done yet, but now this cat is out of the bag, too.
All kidding aside, I didn't do any of this stuff for recognition and I get plenty of that as it is. I'm
just grateful to have so many people benefiting from my work. I'd rather everyone use the
formula the way it was intended and not end up peaking a couple of weeks after their meets,
fumbling to understand why renaming one of my puzzle pieces doesn't make it to fit into their
puzzle correctly. But I digress.
Things could have gone a very different direction for me. A thought I keep toward the front of
my mind, always. And anyway, when people see my stuff, they usually recognize where it
came from. I cant tell you how many emails I get: “Look what this person stole from you!” I
must be doing something right.
The new formula for bench press changes the third attempt, only. First and second attempts
remain the same. The original formula for squat and deadlift is still intact, with some thoughts
and warning about maximum third attempt selection, but I'll get to that shortly.
Third attempt bench press is now figured as 102% of the best peaking cycle lift, rather than
104%. So in other words, where we would normally multiply our best peaking cycle lift by
1.04, we now have to multiple it by 1.02 for our third attempt on bench press. And where
before we had to round down the 104% number, this new formula allows us to potentially
round up the 102%, if the second attempt moved very quickly. We could even round up the
second attempt, if we chose, without issue.
Whether to round up or down on the third is a decision to be made by someone who has
reviewed the second attempt on video, knows your lifting and has the experience to make the
correct call. If you fit that profile, feel free to decide for yourself. If not, get some input from
someone you trust. These things can be tough to be objective about on the fly. Again, there is
no suitable replacement for an experienced coach.
Since I know examples can make things easier to absorb, let's take a look at how this new
formula would work in practice for someone who hits a 550 pound bench press in their
peaking cycle. In this case we would multiply 550 x 0.90 to calculate the opening attempt. 550
x 0.90 = 495 so the lifter's opener would be 495 pounds. To calculate the second attempt we
would multiply 550 x 0.97, which equals 533, rounded up, 535 pounds. Nothing has changed
from the original formula until now. To figure the third attempt, we will multiply 550 x 1.02,
which gives us 561. Because it's so close, we would probably do best to round that figure
down to 560 as this lifter's third attempt for bench press.
In review, for this lifter's bench attempts, we come up with:
1st attempt- 550 x 0.90 = 495 pounds
2nd attempt- 550 x 0.97 = 535 pounds (rounded up from 533)
3rd attempt- 550 x 1.02 = 560 pounds (rounded down from 561)
I have to mentioned that I've changed the way I use the attempt selection formula, slightly for
squat and deadlift, as well. There was no deviation in success rate for either lift's third
attempts, not the way there was for bench press. That was not the issue here, but i have
changed the way I select third attempts for these lifts. I never go over 104% or the 1.04
coefficient for either, haven't for a few years now.
Based on bar speed it's usually possible to predict if a lifter is capable of 104-105% on their
third. Predictability is not the only problem here. The issue is two fold.
When selecting 105% on a squat, we theoretically risk effecting performance on the bench
press and deadlift for very little added return. We also increase the likelihood of injury. Was
that extra five pounds on squat worth missing the third bench press, if there was a twenty
pound jump from the last successful attempt for that lift?
No.
When selecting 105% on the deadlift, we risk potentially injuring a fatigued lifter for very little
added return. Was it worth missing the third attempt, costing the lifter thirty five pounds on
their total and possibly an injury for a chance at five more pounds?
No.
A final point I want to touch on for attempt selection is number goals. I would strongly suggest
all lifters make waste of preconceived notions they have about number goals for their meet. I
am unable to calculate how many times I've seen a lifter throw away an awesome PR total,
and unnecessarily risk injury in the process, reaching for something which is currently beyond
their grasp.
Please don't think the appeal of round numbers is lost on me. A 2000 pound raw total. A 600
pound bench press. These are sexy numbers. I get it. I want you to hit all of the numbers
you've dreamt about and worked toward. The surest, quickest, safest path to doing that is
following the formula. We have to function in reality here. Your wishes and goals should not
be factors that influence the selection of your attempts.
Trusting the formula dramatically increases the likelihood of successfully completing the
heaviest attempt possible for each lift, leaving you with the heaviest total you're capable of.
Believe me when I tell you that putting together the heaviest total you can is going to feel a lot
better than missing unrealistic thirds which would have added up to some arbitrary figure you
might have preferred.
Stay healthy and play intelligently with the hand you've been dealt. There is time for more
training, more meets and even bigger numbers down the road.
An important note for lifters with lower maxes:
After calculating and rounding down your projected attempts using the formula, check to be
certain the difference from attempt to attempt is no greater than 7% of the peaking cycle max.
You may have to round up the opener in order to reach 104% on your third attempt, without
taking a jump much greater than 7%.
After the Meet:
The meet-recovery protocol prescribed in the 5thSet methodology book has long since proven
itself a game changer at this point. By getting right to it with the recovery microcycle, a
smooth transition is possible and most capacities are preserved, our sanity included.
Something I did not touch on the first time through, which I probably should have, is how
beneficial increasing the frequency of the bracing/activation protocol can be during this phase.
I recommend performing the bracing protocol in its entirety, three times per day, throughout
the entire meet-recovery microcycle.
Geared Lifting: That Means Knee Wraps:
Before anyone gets all worked up, the title of this chapter is tongue in cheek. I am trying to
bring some levity to an otherwise taut situation. (DID YOU SEE WHAT I DID THERE?)
Taut. Alright, smile. Everything is going to be okay.
First, I love geared lifting and, though it has definitely had its ups and downs, and many of
those downs could've been about six inches lower, I've been a fan of multi-ply since its
inception. Many whom I've competed along side and held great respect for, over the years,
lifted that way. At one point in time it seemed like everyone did.
That time has passed, though. Multi-ply powerlifting died off, pretty dramatically, somewhere
around the time Donnie Thompson totaled 3000 pounds, maybe even a little before that. Im
not sure why, but in my mind, that seems the turning point. A few groups of soldiers are still
hanging on, some performing very well, but only a handful of true competitors remain. If the
second half of 2017 matches the first, we will have less than 400 total multi-ply competitors
for the year, combined, in all weight classes, including both male and female. Maybe it will
make a come back one day. I'm not sure what that would look like, but I'd be interested to see
it.
We are left with single-ply and raw, which together make up approximately 97% of total active
competitors in the sport of powerlifting as I write this. But single-ply is gear, too, right?
It certainly is. However, single-ply only accounts for about 15% of all competitors at this point,
down from about 70% at the peak of geared lifting's popularity (the other 30% were multi at
that time). If we are to accept reality, the vast majority of the powerlifting world has gone raw.
My first meet had around forty lifters and I was the only person who benched raw. To give you
some perspective, I was at a meet with my team recently which had over two hundred
competitors spread over four sessions in two days and there was only one geared squatter.
Take the title of this chapter for what it is: a joke which is only funny because it's kind of true.
Knee wraps have effectively replaced the squat suits and bench shirts of yesteryear and
transitioned into their current role as the main type of gear we rely on for carryover in the
sport of powerlifting.
So then, being the fiercely competitive creatures we are, the question burning on our hearts
and minds is: How can we maximize carryover from knee wraps?
And I, of course, have the answer.
In a mechanical system, the work done by the net force always shows up as kinetic energy. In
the case of a squat, your loaded body in motion is the mechanical system. The mechanical
energy from the descent is briefly stored as elastic potential energy in the wraps and then
converted to kinetic energy, which fires back as rebound from the knee wraps.
The shortest version of my point without oversimplifying is:
A fast decent on the squat is necessary to maximize carryover from knee wraps.
This is not up for debate. There are a handful of really strong wrapped squatters who descend
slowly, but they perform well in spite of that fact, not because of it.
And the important thing to understand is: even those lifters could get more from the wraps if
they learned to descend quickly. More mechanical energy (via speed on the descent) means
more rebound, assuming the lifter has the strength to stabilize and control the energy exerted
without crumbling or shooting forward during the reversal. Understanding the point above, is
understanding that, while it may take practice, the greatest modifiable factor which can
influence our performance on game day is descent speed. It's not some secret method of
crisscrossing the wraps as they are applied or any other such trick.
I am persuaded the material, the length and the tightness with which they are applied- are the
only important considerations regarding the wraps themselves.
It is possible to apply wraps too tightly, so that further deformation (stretching) of the material
cannot occur. We should use caution to avoid that. It's also conceivable that someone could
not wrap tightly enough for the material to do its job, though this is far less common than most
people think.
Most of the time, the issue is speed. When I hear someone say, "I need more weight to hit
depth in these wraps,” my first thought is they probably did not have enough speed on the
descent. I routinely have lifters hit depth in training with 25% less weight than what they will
hit in their meet with pretty much the same wrap job.
That is, first, how they learn proper technique to squat in wraps and, second, how they will
develop the "special strength" required to get the most out of the wraps. I am referring to the
way knee wraps effect the strength curve of a squat. In order to build the specific skills and
strength to accommodate this unique strength curve, the lifter should do the majority of their
training in wraps.
So, there is skill to this. It's not just about how quickly we move, but also how well we move
quickly. I find it's best to have the lifter start off training in wraps with a descent speed which
allows them to maintain control and proper technique. From there, the lifter should push the
speed as much as possible, each session, while making and effort to preserve that control
and technique. Video review can be very helpful, in that regard. Online training with an
experienced coach reviewing your video can make all the difference. I've seen night and day
transformations over time in the performance of my own online clients and I intend to train
others to use my layered, systemized approach to online coaching so they can properly
provide that service in the future.
Using either of the 5thSet protocols (75% or 80%) will result in the greatest possible carryover
from wraps in the long run. This is because those protocols provide the lifter with enough
practice in an appropriate percentage range to become proficient in the wraps, while at the
same time stimulating specific strength and hypertrophic adaptations. For these reasons,
wrapped squatters should only ever use the 5thSet protocols for squat and never the original
Technique/Speed protocol when training in wraps.
We should never allow the disparity in strength between a lifters raw and wrapped squat to
become too great. There is a fine line between maximizing carryover and neglecting to
continually develop the base of raw strength a wrapped squat is built on. I suggest most
wrapped lifters take a full mesocycle out of wraps after each meet. The gap between the two
numbers will close quickly and allow the lifter to take the wrapped strength even further in
subsequent cycles. I've had lifters leapfrog back and forth making continued progress in both
for many years on end, without issue.
Bracing
Do not skim through this chapter. Read every word and let it sink in. Along with a good
activation warm up, proper bracing will not only have an immediate, positive effect on your
performance, it will also help protect you from injury.
Activation for Bracing:
Beginning each session with a protocol of activation warm ups, the way I recommend in the
"How to Warm Up" chapter of the 5thSet methodology, can help "prime" or prepare the
muscles you will use to properly brace and perform the lifts. Some of the basic exercises I
listed in my protocol, like cat/camels, bird-dogs, side bridges, planks and ab wheel roll outs
are great. But that was by no means a complete list of activation exercises which can be
beneficial. I'm not sure a complete list would even be possible.
In my opinion, the importance of adequate glute activation before loading the spine cannot be
overstated. The glutes are the main extensor muscle in the hip and play a huge role in
stabilizing the pelvis and torso effectively. But there are more considerations than simply
activating the glutes, here. All of the muscles of the torso should also ready to rock, firing in
an efficient and coordinated manner.
An activation warm up can be tailored to suit the individual needs of the lifter, but we are all
more similar than we are unique. So it's a good idea for all of us to start with a base circuit of
exercises and add or remove based on specific needs from there.
We should be critical about the amount of activation exercises we truly need to add.
Be vigilant about what you select and the logic behind the decision, as well as how long you
are spending on this stuff. Ten minutes total should be more than adequate time for an
activation/bracing protocol. I've put together a very basic protocol which I recommend every
lifter start with, in the beginning of each session. The emphasis should be on performing
these exercises perfectly, before adding repetitions or extending times. I like to do everything
in this protocol for two rounds, but those rounds can be broken into groups of exercises where
stretching is needed to assist with proper activation for the second group. I've used myself as
an example of how that can work.
Group One:
Cat/Camels
Perform this exercise with 15 second stretches in each direction. Do not force to the point of
pain. Flexibility will improve over time. 10 repetitions per round is sufficient.
Bird-Dogs (modified)
I prefer a modified version of these. From "hands and knees" position on the floor, extend one
arm and the contralateral leg, while keeping the others on the floor, the way you would
normally for this exercise. Once both are fully extended bring them back down and
immediately extend them again without allowing them to touch the floor. Working up to 10
repetitions, followed by a 10 second static hold per side, per round is sufficient.
Side Bridges
Work up to 10 repetitions, followed by a 10 second static hold per side, per round, in the
same manner.
Planks
A 10 second static hold per round is sufficient for these. (These can be replaced with the ab
wheel for lifters strong enough to perform them correctly.)
Note: The aforementioned group of exercises is repeated twice, followed by some stretching,
before moving on to the second group. I will cover the stretches I perform and why,
specifically, in a bit. After that stretching is complete, I perform the second group of exercises
for two rounds. Some individuals require different stretches or none at all. In the latter case,
the second group of exercises would be performed for two rounds, immediately after both
rounds are completed for the first group.
Group Two:
Glute Bridges/Hip Thrusters on Bench
Work up to 20 repetitions, followed by a 20 second static hold per side, per round.
Modified Dimel Deadlifts
Most lifters can use an empty barbell for these. Performing 20 repetitions, with the emphasis
on glutes, is sufficient for each round. The idea here is to remain braced and keep the glutes
active throughout the entire set.
Stretching:
When I was young, a strength coach told me something about flexibility, which I didn't fully
appreciate until years later. He said if an athlete was too flexible, they were more likely to get
injured. Also, if an athlete was not flexible enough, they were more likely to get injured. It
sounds like a riddle, I know. So how flexible should an athlete be?
The answer depends on the demands of the sport.
In powerlifting, the demands are fairly minimal, but the best of us still have trouble with even
that. The reason lies in the fact that being too flexible can cause instability. This chases some
of the strongest lifters away from the idea of stretching altogether. But neglecting flexibility,
consummately, can put us in danger of more potential issues than I can list, including
imbalance and —surprise, surprise— instability.
This is not for everyone, but I am a good example of how this is possible.
One issue which can result from a certain type of inflexibility in lifters is Anterior Pelvic Tilt
(APT). This condition changes the force loads at the SI joint and is a common cause of pain in
that region. It's also know for causing excessive lumbar extension which can lead to spinal
instability and injuries when combined with heavy axial loading.
Most lifters suffer from this already, to some degree, and performing certain stretches during
our warm up in conjunction with the glute activation can be a good two pronged approach to
preventing things from getting out of hand, especially for those of us who spend a good
amount of time seated. (I know I said not everyone, but basically everyone.) For me, this was
a recurring issue. So, I began including these two stretches immediately after the first group
of exercises in my activation/bracing protocol, every time I train squat or deadlift. This
resolved the problem for me.
Rear Foot Elevated Hip Flexor Stretches
I do these for a 20 second hold for each leg, twice. I make sure to cue the glutes and brace
before even initiating the stretch.
Banded Anterior Hip Distractions
These are performed in the same manner, for a 20 second hold for each leg, twice. I cue the
glutes and brace before initiating these, as well.
I believe throwing these stretches in before the Glute Bridges and Dimel Deadlifts has helped
me get my glutes more involved in the main lifts and mitigated my Anterior Pelvic Tilt.
Logically, much the same as the activation exercises, you could add more, or do less, or use
different stretches, based on individual needs. Please don't go the way of the mobility guru.
Yogis do not make the best powerlifters and hyper-mobility presents its own issues.
It is up to you to think critically and problem solve when it comes to the needs of the
individual. If you are injured, see a medical professional. If you are coaching a lifter who is
injured, refer them to a medical professional. Do what you can to prevent, but don't play
doctor.
I believe failing to prioritize activation and thereby coordination of the muscles involved in
bracing will eventually result in dysfunction. Dysfunction in these muscles under a load will
prevent you from bracing effectively and inevitably result in injury for a powerlifter.
It's worth mentioning that without proper bracing, it is not possible to efficiently transfer or
redistribute tension or mechanical energy throughout the body. You're not going to squat,
bench press or deadlift as much weight as you could, in that case.
In review, to lift as much as possible, as safely as possible: Start each session with the
appropriate bracing and stretching (when applicable); and use proper bracing when
performing the lifts.
But, how do we actually brace?
How to Brace for Lifting:
There are quite a few schools of thought when it comes to the best way to cue bracing. I've
spent years playing with different cues, trying to find the easiest way to teach it effectively.
The following is my current position on what that looks like:
1.) I instruct the lifter to think about using their obliques to forcefully expire (breathe out)
through pursed lips. It can be helpful to have the lifter use the index and middle finger of each
hand to push on their obliques on both sides, below the ribs, as they do the pursed lips
breathing.
The pursed lips increase resistance to airflow, which, along with the pushing of the fingers,
helps to activate the obliques. This is because these muscles are responsible for assisting in
forced expiration (breathing out). Be sure not to allow any flexion of the vertebral column (no
crunching forward).
2.) The next step is for the lifter to "fill low." Keeping the muscles of the abdomen moderately
tense, attempt to fill and expand against those muscles, generating as much pressure as
possible, billowing out the entire circumference of the lower abdomen with that pressure,
including the lower back (not just the stomach).
3.) Once the lungs are full and the lower abdomen is fully pressurized, I have the lifter bear
down and cue "loading the spring." First cue the glutes, then cue the obliques to pull the ribcage down toward the hips as though the torso were a spring being loaded. It's best to
visualize the ribs being pulled down from the sides, which can help keep the pelvis and ribcage neutral. The spine should always remain neutral and the spring should always remain
loaded when lifting.
In review, the lifter should cue:
•
"Pursed lips"breathing, pushing on obliques.
•
"Fill low," attempting to expand entire lower abdomen against active muscles.
•
"Load the spring," cue glutes and pull neutral rib cage down toward neutral pelvis.
Breathing During a Set:
When performing multiple repetitions in a set, it's not the best idea for the lifter to hold their
breathe the entire time. Instead, at lockout, the lifter can exhale while remaining tight, then
repeat steps 2 and 3 from above. Squat and deadlift should be reset, every single rep. This is
an opportunity to go through a mental checklist and reinforce bracing or lifting cues so
technique does not degrade throughout the set. Even on bench press, the lifter should only
exhale when the lift is locked out. Though, on this lift, it's easier to continue resetting and
reinforcing cues without taking more air every time.
Risk Factors for Injury:
If we are going to talk about how to reduce the risk of injuries, we should first take a look at
some of the laundry list of potential causes for the myriad types of injuries which lifters are
likely to suffer. For the purpose of this chapter I will cover some potential risk factors.
Overuse
Overreaching is a necessary part of the equation in the math of effective strength training, but
extreme overuse can, of course, increase the likelihood of overuse related injuries. The neural
consequences of carrying excessive fatigue notwithstanding, we still have to consider the fact
that connective tissue recovers from, and adapts to, stress at a slower rate than muscle does.
That, in and of itself, should be reason enough to choose a method of training which
incorporates deloads. Surprisingly, this logic falls on deaf ears in many cases.
For those of you who may not be clear about exactly what a deload is, allow me to offer some
explanation. A deload technically is any extended period (think a microcycle) where work is
greatly reduced or eliminated altogether, to allow for recovery.
There are many schools of thought when it comes to how deloads should be employed (or
avoided), in the course of a training program. As I mentioned before, some people feel that no
work should be done during a deload. I accept that deloads are a necessary and logical way
to not only prevent overuse injury, but also to mitigate fatigue, allowing the lifter to remain in a
state of overreaching for a long enough period to accrue significant gains. For this reason
they are an integral piece of the 5thSet Methodology puzzle.
In my programs, the framework is still followed during deload microcycles, except that
reduced percentages are used. This prevents decay of most capacities and allows for some
connective tissue recovery, while sufficiently reducing fatigue.
Some others still believe that deloads should be avoided unless absolutely necessary. The
problem with waiting until symptomatic markers are present is that damage to tendons, for
example, is accumulated at a microscopic level, long before symptoms like pain arise.
Like anyone who has suffered from tendinitis will tell you, it seems to come from out of
nowhere and once it hits, it takes a really long time to heal. This is a result of limited blood
flow to the tendons, as well as a few other factors.
And when it comes to overuse injuries, tendinitis is the absolute best-case scenario. Let's
think for a second about which tendon you would least like to have ripped from the bone. Your
Pec? Bicep? Quad?
Now let's pretend there was a way to dramatically reduce the chance of any of those tearing,
without really messing your progress up. I am convinced that regular deloads can help reduce
the disparity between tendon and muscle recovery, accomplishing that task.
Now, I have to point out that simply adding deloads isn't going to help very much if your
training volume is asinine, or if you're competing in six powerlifting meets per year.
Physiological adaptation and recovery are finite things. This means pushing them to the brink
year-round is more than likely going to result catastrophe. Just because it hasn't happened to
you yet, does not mean it won't. I don't know about you, but I get under weights that could
maim or kill me just about every time I train. If that's not true for you, it hopefully will be at
some point in your journey.
Technical Errors (poor mechanics)
You could be training using the most thoughtful and effective methodology in the world (that is
5thSet, by the way), but if your technique in executing the lifts is poor: not only are you limiting
your potential progress in terms of strength, you are likely to end up injured as well. As a
coach, I have a layered approach to teaching or correcting technique for each movement.
The first thing I look at, are errors which could potentially put the lifter at risk for injury. That's
the first layer. These errors are many and so are the layers, and a topic for another book,
altogether. Generally speaking, the pelvis and spine should be neutral and braced whenever
the lifter is under an axial load. Scapulae should remain somewhat depressed throughout the
course of most loaded movements, as well. With these things said, there is a lot of variance in
what will be ideal from lifter to lifter as far as mechanics. At some point, I will write a book and
cover the subject in detail. This is not that book. Hiring a coach for technical correction is the
most sound course of action to find your ideal mechanical positioning for each lift, in my
opinion. Learn from an expert.
Most of you won't, but you probably have some idea what a squat, bench press or deadlift
should look like. I've said before and it bears repeating: if you choose to do things on your
own, I suggest studying videos of many lifters who have a similar build to your own (limb and
torso length, size and level of development). Use your head here.
There are a lot of really dumb things a lifter can allow to happen, technique-wise, which can
put them at risk. These are more commonly the issue than a lifter not knowing what their lift
should look like when performed correctly.
A solid training partner or coach who will give you honest feedback can go a long way. But
even with neither of these, you can record your own sets and watch them. Try to assess what
you're doing, honestly, and don't let your ego make decisions for you about what is and isn't
acceptable.
If you have to preface a PR by saying "technique wasn't the best" or "butt came off the bench
a little," that was probably not a legitimate PR. Keep your ego in check.
Underdevelopment
Powerlifting is a sport of weight classes and coefficients. The objective is to lift the most
weight at the lowest bodyweight possible. That seems simple enough.
The rub here is that soft tissue and structural insufficiencies seem to increase the chances of
all types of acute injuries related to lifting. Meagerness of body may very well improve your
coefficient, and it is possible to develop impressive strength without much muscular
development, but walking that tightrope can have a negative impact your longevity and
thereby lower your ceiling of potential. You see, it takes a long time for a lifter to reach the
upper limits of their best-case potential for development of strength. Some say it takes 15-20
years of effective strength training to reach that point. I tend to agree.
If this is the case, avoiding injuries which could take you out of the game before you get there
seems like it should be a top priority.
So then, if developing some hypertrophy in the often overlooked smaller, ancillary muscles for
each lift can reduce the risk of acute lifting related injuries, it would make a lot of sense to do
that, even if it meant putting on a few pounds.
I believe that doing so does reduce that risk.
Enter: very high rep MSM's or Mechanically Similar Movements. These are intrinsic to the
5thSet methodology, but can easily be incorporated into any program. I accept that my
experience has shown me, clearly, the best assistance exercise for a given lift is either the lift
itself or a movement which is very similar to it. In other words, training the lift with a
hypertrophy protocol will help to put muscle where you need it for that lift. Additional
assistance work for individual muscles as needed can be used to prevent imbalances, which
is important because those can also increase the likelihood of injuries. 5thSet takes care of
that, but I'll touch on it more in the next section.
There are many other ways to improve muscular development and most systemized training
methods include their own approach, be it dedicated phases of training or what have you. I
have my own protocol for muscular development, which I've found, through many years of
meticulous record keeping, to be extremely effective. That is the 5thSet way. I have not found
it's equal in this regard.
Imbalance
Asymmetries are part of the human condition. No human is perfectly symmetrical. From your
facial features down to the size of your feet, a little variance from side to side is normal. With
that said, I would be remiss if I included a chapter about risk factors for injuries in this book
and didn't mention muscular imbalances as one.
I have to start by stating clearly that I do not believe most lifters, or even a good percentage of
lifters are walking around with pathological imbalances or muscles that "don't fire" or any of
the other such bullshit being peddled by the recent influx of new age athletic snake oil
salespeople.
If you believe you have an imbalance beyond what can be fixed with activation, stretching,
technical corrections and adjustments in assistance work: see a physician. That's my final
word on the subject.
Neglecting Manual Therapy
Probably the most common of the muscle tears I run into are pec tears. These seem to
always happen during bench press, or some other pressing variation which puts a stretch on
the pecs, like dips or incline press.
I can't speak to the frequency of sport related tears or ruptures in other disciplines and I don't
have a lot of faith that injury statistics, which are specific to other sports, will have much
validity when it comes to powerlifting. Powerlifters are a different breed, altogether. This is
especially true when it comes to how we destroy our bodies.
For this reason, I conducted a survey (on 2/17/17) of 48 powerlifters who have suffered at
least one pec tear. The majority of respondents (33) suffered tears to the belly of the muscle
and not tendon tears or detachments. So this is an instance when it's not just tendon health
we need to concern ourselves with.
Almost all (42/48) of the injuries happened doing some variation of bench press. That does
not include dips, which made up five of the remaining six respondents. Just over half of lifters
with pec tears (25) re-injured the same pec at some point.
This is just one survey and there are a lot of variables at play, but it's as specific to what we
are talking about as you're going to get and the results support my own experience over the
last two decades as a competitor and coach. It seems like powerlifters are more likely to
experience a pec belly tear than a tendon rupture and once we suffer a pec tear of any kind,
the likelihood of re-injuring that same area is high (better than 50% according to the survey). I
can attest to that, first hand, as I have dealt with three tears to my left pec and one to my
right, with frequent adhesions and irritation subsequent to the tear to the right. It's worth
mentioning that some of the responders had just recently torn the pec for the first time. So
they hadn't even had a chance to re-injure, and still over 50% of the total surveyed had done
so.
It stands to reason that knots and adhesions are a risk factor for belly tears, at least to some
degree, as many of the lifters who responded to the survey indicated these were present
when the injuries occurred. The same was true for myself, in every case.
This is where manual therapy comes into play as a means for mitigating one of the many
potential risk factors for injury that a powerlifter faces. If you know me, you know I tend to stay
in my lane. Arguably my greatest virtue, is a solid sense of self awareness. I know where my
expertise lies, but that's not very impressive in itself. Most people know what they are good at.
One thing I don't mind patting myself on the back for (of the many, many things I don't mind
patting myself on the back for) is knowing when to hand off the ball to someone better suited
for a particular task.
When the topic of manual therapy rears its head, like multiple NFL and D1 collegiate football
players and coaches, my "go-to" guy is Donnie Thompson. I have seen his Body Tempering
work wonders for both myself and many of my lifters and I have been fortunate enough to test
some of his products while they were still in the development phase. Namely, the Bow-Tie. It's
a useful device, but if you are too cheap to buy one (like those of you reading a copy of this
book you didn't pay for), he has free tutorial videos on his YouTube, demonstrating how to do
a makeshift Bow-Tie using a knee wrap.
I used Donnie Thompson's Bow-Tie during my rehab of my most recent pec tear, in 2016.
During my six month progressive return to full 5thSet training, I'd put the device on for 5 min
after my bench specific warm up, before the main work, which was all light and very high
repetition. Then I'd throw it on again during my breaks between each set, while the muscles
were full of blood. I've continued this protocol on my second pressing days, ever since,
performing some tempering to the pec at the end of the session when needed. I attribute the
pec healing as well as it has to that fact.
I believe this protocol has completely eliminated the fascial adhesions in my pecs, which (one
could assume) have contributed to the myriad pec injuries I've suffered over the last two
decades. Like I mentioned above, beyond the four tears, I've had multiple minor pec strains
throughout my career.
I believe that everything I've mentioned in this section could be reasonable applied to every
muscle group and not just the pecs and I do so whenever it's called for.
It's a good idea to stay on top of maintenance in terms of knots and adhesions. I'm talking
about all over the body, but specifically pecs, biceps, shoulders, triceps, lats, the muscles of
the scapula, low back, glutes, hips, hamstrings, quads and even the muscles of the calves
and ankles. I prefer to do tempering at the end of a session or after the main work. Most of
this stuff can be done on an "as needed" basis, in my opinion, and general maintenance can
be knocked out in around ten minutes per session. Don't turn into a mobility/preparation
douche and let this stuff become half of your workout.
Improper Warm Up
It is a fairly well accepted hypothesis that warming up properly can help prevent injuries, and
logically so.
The scientific jury may still be out on this (like many things strength related), but I am happy to
tell you that in my experience, lifters who take the time to perform both general and
movement-specific warm ups, the way I recommend in the first 5thSet book, seem to be less
likely to injure themselves and certainly perform better than those who do not. I would suggest
treating a proper warm up as a necessary part of your training.
Inadequate Hydration
Dehydration can effect performance. It is possible that prior dehydration leading to a loss of
only 2.5% of bodyweight has the potential to reduce the capacity to perform high intensity
exercise by as much as 45% (¹Jeukendrup, Gleeson, et. al., 2010). That's the same kind of
high intensity exercise you will be doing in a normal training session when using this method.
So, hydration is not just important for performance in endurance athletes, but strength
athletes, as well. It's worth mentioning thirst is possibly not perceived until an individual has
incurred a water deficit of 2% of body weight (²Adolph and Associates, 1947). This means it's
likely you will get dehydrated to some degree if you train in the heat and don't force hydration.
Performance aside, dehydration may lead to muscle cramps. Cramps can cause damage to
the effected muscle, including tears. If you are serious about lifting, I would strongly
recommend putting together a regular hydration schedule, especially around the times you
will be training.
My dear friend, Dr. Trevor Kashey (PhD) had the following to offer on the subject.
"0.75 oz per pound of body weight will keep a lifter topped off without fluid logging them. Tea,
coffee, and water in food (like rice and oats) will also count toward this number; Hell, even
light beer would do the trick."
Conclusion
There are more potential causes for injuries than we could ever go over and sometimes freak,
unfortunate things do happen; but usually every injury is caused by a combination of at least
one of the factors I listed above and a nice dose of bad luck (bad timing regarding the specific
catalyst). For this reason it's impossible to truly prevent injuries with any real efficacy. The
best we can hope for is to mitigate the issues which we know can be risk factors. I strongly
recommend you that you take an honest look at the risk factors mentioned above and make
an effort to do that.
¹Dehydration and its effect on performance.
Authors
Asker Jeukendrup, PhD, and Michael Gleeson, PhD, et al.
Sport Nutrition, Second Edition, 2010.
²Physiology of Man in the Desert.
Authors
Adolf, E.F., and Associates
Interscience, New York. 357 pp.
Weight Class Transitions
Weight class transition is a process. A lifter does not typically just drop a weight class over the
course of a few months and hit the same number they did in the heavier class. That's typically
speaking. Though, they will probably hit numbers which are very close.
There are always exceptions. For example, if a lifter was walking around at a weight within
striking distance of the next lower class and the first time this lifter tried a water cut, they were
able to get back up to their normal meet-day weight by the time they hit the platform. That
lifter should be able to hit the same number, maybe even PR in the new, lighter class.
For someone who is already maxing out the class they are in, however, that's just not going to
happen. When I say "maxing out," I am referring to lifters who already depend on a water cut
to make weight in the class where currently compete.
A male who competes in the 242 pound weight class and walks around at 250-255 is in the
neighborhood of what I would consider maxing out his class. I realize people make larger cuts
and I have, myself, but for the sake of argument: let's go with these figures.
If this lifter should want to drop down a full weight class to 220, the first order of business
would be to train in calorie deficit for however long it took him to reach a bodyweight within
the realm of a water cut to 220. Let's say for him that bodyweight is 230 or so pounds. A
calorie deficit is defined as any length of time where more calories are burned than
consumed, causing a loss in body weight.
Once he brings his body weight down into that 230 area, I would strongly recommend this
lifter train at his new meet-day body weight for awhile; hopefully long enough to regain any
strength lost from the changes in leverages. For the upper echelon, in terms of nearness to
their potential, that may take awhile, if it's even possible at all.
For the average lifter, it's going to take a mesocycle or two at most. Even without this
adjustment period, many lifters can still perform very well.
[Note: A loss much greater than ten percent of total the lifter's bodyweight will likely have a
significant impact on the his or her leverages and increase the amount of training time
required to perform at the same level.]
But, to play the devil's advocate, I will give another example. I recently had an elite female
lifter I was coaching decide she wanted to transition to a lower weight class for her next meet.
After setting up a meal plan, which kept her in a calorie deficit, she continued to run 5thSet for
the last 10 weeks going into her meet, including her peaking cycle. Performance on her
5thSets suffered a bit, but they are meant to work as a stop gap in situations like this, where
fatigue is enhanced for whatever reason. When it came time do a water cut for the meet, she
was 20 pounds down from her normal weight.
That's right, twenty pounds in ten weeks. You would think she probably lost a ton of strength
in that time, right? Not really. She went nine for nine with third attempts set just slightly below
her PRs in the higher weight class and they all moved very quickly. It's reasonable to assume
she could've hit her best numbers ever, if we had not played it safe, even though she didn't
take advantage of the adjustment period I typically recommend. However, it's important to
understand that performance is only one of the two main considerations in situations like this.
The second is the fact that recovery is compromised during extended periods of calorie deficit
and fatigue is high. The ability to perform well aside, compromised recovery is a risk factor for
injury. I have seen a lot of lifters get injured, either while in calorie deficit or immediately after.
For this reason it's not advisable to go all-out in a meet, immediately after a fat loss diet, even
if the lifter's strength is only marginally effected.
I recommend a period of training while on maintenance calories of at least one mesocycle,
after any extended calorie deficit. Consuming "maintenance calories" would mean eating
roughly the same amount of calories per day or week as are being burned, so body weight is
maintained and not lost or increased. The idea would be to eat the largest amount of calories
possible, without gaining weight.
It's worth mentioning, this lifter I mentioned in my devil's advocate example: she has above
average recoverability and adaptability. Your mileage may vary. Nevertheless, the loss of
strength during a fat loss diet is usually overstated. That is my point.
It is a consideration, like I said before, just not as much as most people think. It may be more
difficult for the lifter to express their current level of strength, in training, due to increased
fatigue accumulation, but that is another issue, altogether. Fatigue is managed during the
peaking cycle in such a way that strength can be accurately expressed on the platform, where
it counts.
As long as things are done within reason, in terms of calorie deficit, and an intelligent method
of training is employed, it does not take long to get the "lost" strength back for lifters who are
not already very near to their potential. Training for a mesocycle on maintenance calories will
take care of both considerations in most cases.
An outline of the plan of action I would recommend for a lifter transitioning to a lower weight
class looks like this:
•
Fat Loss Phase- During this phase the lifter would train in a calorie deficit for long
enough to reach the desired meet day body weight.
•
Maintenance/Recovery Phase- Throughout this phase, the lifter would keep calories
set for maintenance and run 5thSet for 1-2 full mesocycles of training (roughly 8-16
weeks)
•
Competition Phase- At this point, the lifter would run a peaking cycle and compete as
usual, except now in a lower weight class.
•
Attention Phase (optional)- Now that the lifter has successfully reduced their body fat,
competed in their new weight class and improved their coefficient, the stage is set for
some social media posting. Pics of the lifter in their underwear/revealing swimsuits or
even fully nude shots with some kind of emoji barely covering the lady or man parts,
captioned with inspirational quotes or bible verses about selflessness or overcoming
hardships seem to garner the most likes. Or you could not. Yeah, maybe don't do that.
Obstacles to Training and Competition
The weight does not respect what you have going on outside of your training. That's the first
thing. It does not respond to excuses of any kind. I'm grateful for that, because it has
hardened and sharpened me more than any other single thing in my lifetime, and that is
saying something.
A barbell can be our adversary. At times, it can be our partner or our friend. Whatever role it is
currently filling, we should treat it with respect. We should treat our training the same way
because, in doing so, we are showing respect for ourselves and for the process.
There are no shortcuts, there are only standards which must be met: levels of expectation
that we have to set for ourselves. And there is no way to circumnavigate the dicey waters
between weakness and strength.
No one can drive us there or carry us on their back. Our parents can't bail us out or pay our
way. We have to go that distance and sometimes go it alone. Many people, like coaches and
mentors, may help us along the way, but ultimately it will be up to us to finish the course.
Truly talented lifters can skate by for many years, doing the bare minimum or an insane
amount and make unbelievable progress either way, while others will have their resolve
tested early on. But no matter where our level of giftedness or predisposition or development
lies, our resolve will be tested eventually, and there will be times we need to prove ourselves
— to ourselves. That is a very individual thing. Almost all of us suffer with the same issues,
but how we press through them is similar, at best.
As a coach, it's a beautiful thing to see a lifter find out they are made of harder stuff than they
thought, and just as disappointing to see someone with talent throw in the towel when faced
with adversity. I've seen a lot of that, too.
I could spit any number of cliches here, but I think it's sufficient to say that you don't really
know what you're made of until you've been tried by fire. Until life shows up and your
problems outside the gym rear their head in a way that can't be ignored, or you get injured, or
suffer illness or loss. Until your metal is tested. The vast majority of the time, these "tests" or
obstacles are going to be psychological and emotional in nature. There are a couple of other
types, like physical issues, and environmental, but even those will come back to psychological
or emotional struggle.
My intention in writing this chapter is to speak from my own experience as a lifter who has
survived and improved for decades, and also as a coach to countless successful lifters. Like I
often do when I am writing, I brought a question to those of my readers who follow my social
media. What happened next completely reaffirmed the need for this this to be written. Not as
much to provide solutions; though, I will offer some strategies, but more to just acknowledge
that almost everyone who makes the commitment to get under a barbell on a regular basis—
from world record holder to absolute beginner—will deal with many of the same issues.
Just understanding this fact can be really cathartic.
The question I posed was directed to "all lifters." I didn't want to be exclusionary and I figured
it better to let people decide if they considered themselves lifters than provide any other
criteria. I knew that some people would not be willing to post about their struggles publicly, so
I noted that anyone who wasn't comfortable doing so could message me privately.
The Question:
‟What psychological/emotional, physical or environmental barriers or obstacles do you face in
your training and competition?”
Now, I expected to get some feedback. I already had this chapter outlined and was hoping to
confirm that I wasn't missing anything in regard to the most common issues. I knew some elite
people would be confident enough to share on the post and thought maybe some newbies
would see that even the best people struggle with the same stuff they do. So, I thought that
would be pretty cool.
What I didn't expect was the outpouring that followed. Over ninety lifters shared their stories
with me, between the comments and private messages, giving detailed responses, some
going over 500 words in length. The post was shared and spin-off threads took on a life of
their own. The result was a very cathartic sort of group therapy session where people just
typed out what they had experienced and most noted how much better they felt just
acknowledging these things.
All of this was just a serendipitous side effect of asking the right question. How awesome this
part actually was notwithstanding, all of this data gave me a clear picture of the obstacles in
question. We will get to that in a minute, but there were no major surprises.
My own greatest gift, beyond any doubt, is my grim, intractable nature. Intractability is a
character trait which starts off as a vice, but can be harnessed and coached to become the
greatest virtue a lifter can possess. That same obstinance that makes someone really hard to
work with, in the long run, can make them extremely resilient and difficult to defeat. So a big
part of going the distance is mindset, or for lack of a better term, refusing to accept failure.
Seems logical.
However, there are some things you will run into which, although you may have the strongest
will, might be impossible to overcome. Knowing how common some of these issues are is a
huge part of dealing with them. And like I said, I won't leave you without some advice.
So, in this chapter I am going to outline some of the more common obstacles, or tests, you
will face as a lifter, as well as some strategies to overcome them when you do. The most
important thing is to acknowledge that this is shit almost everyone deals with and you're
probably not a unique snowflake.
There are differences from person to person. They are usually marginal, but that can make a
big difference in some cases. Everyone doesn't deal with all of these, but almost everyone
deals with some. For our purposes, I am going to generalize, because I can't let this turn into
a novel.
The obstacles I'm going to address can be broken down into three groups and these are the
ones I mentioned in the question.
Let's call them Psychological (or Emotional), Physical and Environmental.
Psychological/Emotional
The most common barriers we face as lifter's (probably 80%) stem from two overarching
subgroups which can split off into a million tiny issues. We are going to look at broad strokes
here rather than minutiae.
The first subgroup is the most common and contains barriers and obstacles which are rooted
in issues of priorities and balance.
This group includes issues like:
•
Guilt over time spent away from our significant other, family or our children. (This is
probably the single largest obstacle I hear about people struggling with.)
•
Questioning ourselves and the value we place on our training and competition, when
the reward seems so small in comparison to the sacrifices we make. (Internal conflict)
•
Difficulty justifying or explaining the importance of our training or competition to
significant others, family or friends resulting in repetitive arguments and emotional
stress. (External conflict)
Lifting probably doesn't come first for most people, but for many it's still a "top three" priority.
In coaching, I teach my lifters that the proper hierarchy for priorities and balance goes like
this: family/work/lifting. Family should always be priority number one.
I don't think there will be much opposition there, but acknowledging and actually saying out
loud that your family is your first priority and meaning it can be a helpful exercise. We all know
that this is the order things should be in, but all three of these things are important to us, so it
can be confusing sometimes, making the right calls without some sort of rigid structure. Work
is the second priority, because without a profession, you can't take care of priority number
one. Whether we acknowledge it or not, priority three (lifting) should really be about our own
well being. I'm not saying it always is, but it should be.
If we weigh out the pros and cons of losing some time with our kids, family, or significant
others, it paints a slightly different picture than that which causes the guilt we feel over the
perceived selfishness of training. We should consider that training, while it may cost us some
time, might also make us better partners, fathers or mothers, and generally a lot fucking
easier to be around.
To touch on the issue of justifying ourselves in our relationships, a significant other or even a
close friend should value the things which are important to us or at very least respect them. If
they do not, we won't have to worry about it for long, because the relationship/friendship is not
going to last.
Now, moving on to the second subgroup of psychological or emotional obstacles, we will look
at issues which stem from feelings of self doubt or performance anxiety.
This group includes issues like:
•
Becoming discouraged by constantly comparing our current level of development or
level of talent to that of better lifters.
•
Questioning our own level of talent or ability, even when it has already been proven.
•
Being hypercritical of ourselves and always dissatisfied with our performance or rate of
improvement. (Inability to set realistic goals.)
•
Body dysmorphic issues; feeling too small when cutting, feeling too fat when bulking.
•
Women struggling with body changes which feel less socially acceptable than their
male counterparts.
It's normal to want to compare ourselves, in regards to ability, to others who do the same
activities. Lifting is certainly no exception. There is no cookie-cutter solution for this one. I can
tell you to not do it, but you will anyway.
Most novice lifters become discouraged by this. For an elite lifter, this can go one of two
ways. It either motivates us to continue to improve or it discourages us, much the same way it
does the novice. Whatever level we are at, there is a decision in that thought process where
we either choose to accept that we are not as good as others or we choose to do everything
in our power to rise above. Again, this is very individual.
This leads us to the topic of performance anxiety or just fear in general and how it effects us
as lifters. The best advice I have there is to learn to embrace it. I've learned to channel and
use it to my advantage. When harnessed, fear is yet another vice that can become virtue.
Whatever anxiety I may deal with going into a meet, and I do deal with it, I step onto the
platform as a god, supremely confident. I'm definitely not alone in feeling this way. Dan Bell
told me that learning to embrace his fear has been the biggest part of success in lifting for
him. (I'm paraphrasing, but that was the gist of what he shared with me.)
Coming from a guy who squats around a grand, raw, that means a lot.
To the next point, I have noticed an influx of men beginning to discuss body dysmorphic
issues in powerlifting. Part of me wants to tell them to man the fuck up and stick to whatever
plan they are currently following, but if I am being honest, I have struggled with some of it
myself after the transition from powerlifting to bodybuilding and back. I definitely don't cry
about it, but I have experienced it and that might be helpful for some people to know.
On the subject of females and the lack of social acceptance for physical changes caused by
powerlifting, I won't pretend to know what it's like to be a woman. I know how it feels to be
judged, and I know what women have shared with me from their own stories, but I've never
experienced that dynamic.
One thing I can tell you for sure is that no one can hold any sway over the decisions you
make regarding your own body except that which you give them. Do what gives you peace, in
lifting and every other aspect of your life. You'll never please everyone. Focus on doing the
things that make you proud of who you are, and do so shamelessly.
Everything else will fall into place.
These last two groups are very small in comparison the first and, as I pointed out, most of the
struggles with these things come back to psychological and emotional stresses. But for the
sake of thoroughness, I will touch on them, as well.
Physical
Here we have issues like:
•
Injuries we suffer or physical limitations we face.
•
Health issues like hypertension or diabetes.
If anyone knows about struggling with injuries and physical limitations, it's me. I have all of my
arms and legs, which I am very grateful for, so I know it could always be worse, but I had a
catastrophic spinal injury a couple of years ago and needed surgery to be able to stand or
walk.
For me, getting through that was about belief in myself and a complete and utter refusal to
accept defeat.
I took things slowly and followed medical advice, but I did not let myself believe for a second
that the outcome would be anything other than victorious. It was humbling and the road back
has been long, but I am a motherfucker and I truly believe I can overcome any obstacle set
before me. I suggest you do the same.
When it comes to matters of health like the ones I mentioned above, they need to take a
priority over our training. You can't lift if you're dead: something to consider.
Environmental
Environmental obstacles include:
•
Variable training schedule due to swing shift, long work hours or inconsistent
availability for other reasons, resulting in no spotters or similar issues.
•
Less than ideal equipment and environment due to being stuck at a commercial facility
or just a shitty gym in general.
Some people run into issues as a result of the time of day they are forced to train, like not
having spotters available and things of that nature. We cannot allow that to become an
excuse. I trained alone for many years and would just set the safety pins in a power rack to
squat and bench.
When I hear people complaining about having to train in a commercial gym, or whining about
the available equipment, the first question I ask is "Do you have access to barbells there?"
They probably do. I'm willing to bet there is a bench and a squat rack, also. Champions have
been made from just those three things. Think about that. I'm not saying it isn't awesome to
have all of the best equipment, just that you can still be great without it.
While there are a few things I was not able to touch on here, I feel like I've covered the most
common barriers and obstacles we face as lifters. Hopefully you were able to glean some
strategy for how to deal with them. At very least, you can rest assured you're not alone in
struggling with these issues.
For Information About 5thSet Seminars, Products, Coaching or Coaching Certifications:
WWW.5THSET.BLACK
Bonus Material- A Metabolic Stress Protocol:
I've always been very results-oriented. I might not always enjoy the means that bring me to a
desired end, but I will suffer through just about anything to get what I want. That holds true for
business, personal relationships, and absolutely for training.
When it comes to a training means, it is important to me that I understand the mechanisms a
certain protocol works on, but only because that can help me refine and perfect it, according
to whatever I am trying to accomplish. With that said, there have been times throughout my
career when I was convinced that a type of training was effective based merely on my own
experiments and observations of what others had tried, but I was really unable to offer
anything more than educated guesses as to how and why it was working.
Very high rep training is a good example of one of those times. With the widespread success
of lifters employing the 5thSet Methodology, I'd say I was right to be convinced.
Being one of the (if not the) first in my field to incorporate these protocols into a systemized
method of training, it makes sense that I get a lot of questions about how this type of stimulus
is causing the hypertrophic (and other) adaptations that it does. As far as the stimulus
mechanisms, the best logical answer I can offer is that they are probably a combination of
mechanical and metabolic stresses. That, in my opinion, is the least interesting aspect of this
type of training.
What is far more interesting is it seems to be at least as effective (if not more effective) than
training in traditional rep ranges, while at the same time remaining far less expensive in terms
of recoverability.
I am speaking about the tried and true "Very High Rep" protocol, which is to be used on the
second pressing day of the 5thSet method, when I say that. But both of these factors appear
to remain true, possibly even more so, when it comes to the new "AMRAP for Time" (as many
rounds as possible, not reps) protocols I have been experimenting with over the last year at
Keyhole Barbell and with online clients. There are some caveats regarding the new protocols,
but we will get into that in a bit.
The question which is almost definitely ringing in your mind right now is: "How can something
stimulate more adaptation and require less recovery?"
The answer: I do not know.
When it come to the AMRAP for time protocols, my notion is the combination of metabolic and
mechanical stresses, which I mentioned earlier, are able to stimulate further hypertrophy
without taking the damage much further, at the end of a training session. There may even be
something about the process which aids in the early stages of recovery. But, like I said, I don't
know. I will continue to test and play with protocols. That's all I can do on my end.
Research follows practice and the quest to discover why and how this stuff works has already
begun in the scientific community. I believe Brad Schoenfeld (among others) is trying to put
together some research which will hopefully suggest the most likely mechanisms behind what
is going on with this, but I stay in my lane and that is not it.
What I need to know is what works and how to practically apply it. I have arguably the largest
and most valid set of data to determine those things for my purposes. So until I have reason
to believe otherwise, I'm going to go with what the information I have tells me. I keep
meticulous records of everything and have a larger sample size to play with than maybe
anyone.
Confirmation bias is a consideration, of course. It's possible that I am just finding what I am
looking for. I do my best to remain neutral and go with what my experiments suggest.
Sometimes that means ditching a protocol entirely. Other times things look really good and
the more I run them with different lifters, the more I learn, and the better they begin to look.
I think we can all agree that if someone figured out a cohesive protocol which allowed a lifter
to integrate this type of training (rounds for time) into a powerlifting template, that would be
pretty cool. I've tested and developed a few, actually, and I am going to share one with you in
this chapter.
Please take note that this is "Bonus Material."
This "AMRAP for Time" protocol is not truly a part of the 5thSet Methodology. At least, not at
this point. The fact that I would not use this protocol on anyone but advanced lifters has been
an obstacle in regard to the number of people I have been able to test it on. To give you an
idea, I'm in the high 30's as I write this and I'd like to have feedback from at least 100 lifters
using this with 5thSet before I am willing to recommend it on anything other than a "might be
worth a try" basis.
If you meet the requirements, and you decide to try this, and you stick with it for a full
mesocycle or more, please feel free to contact me with your results. I'll send you a
questionnaire. I've been documenting what I've been up to on my column on Elitefts.com, all
along, and I will continue to do so in the future.
"AMRAP for Time" probably sounds familiar to some of you. I won't say names (rhymes with
SnakePit), but this concept is used in another type of training which is riddled with overuse
injuries. In my opinion, that phenomena is due purely to a ham-handed application of
otherwise useful concepts; the whole "how to practically apply it" thing I am always harping on
about.
Wait for the caveats, they are coming.
It's interesting, the fact that this nameless discipline is full to the hilt with extremely jacked
females, who have inherently less adaptability in terms of hypertrophy than their male
counterparts. I'm not drawing any conclusions, but it supports my argument for this type of
training stimulating hypertrophy while being less taxing on recoverability. It's noteworthy.
I know first hand that bodybuilders like Craig Titus were using similar training protocols to
build champion physiques twenty years ago. His explanation of how it worked was almost
certainly not correct. Yet, it did work.
We have known that this stuff works for a long time. That's not really in question. To argue
that would be silly, I think. The question is again: how do we apply it?
I've played with quite a few variations on this protocol. The incarnation I am sharing with you
here is one of my favorites and has been shown to be among the most effective.
The results among those of us at keyhole and around the country who have applied it? I'm
generalizing here but, our arms got a lot bigger. This seems to work okay for leg extensions,
as well. This has not worked out well for leg curls or hamstring-isolation movements at all. If
you're insane enough to try this on a calf exercise, you probably won't be walking for awhile.
Or driving. Or doing anything else that requires dorsi or plantar flexion.
I chose to go with single joint arm movements to initially test these protocols for a number of
reasons, not the least of which being that we started the testing with compound movements
and the results were less than favorable, across the board.
And allow me to suggest that you not be one of the people who makes less of arm training. I
can picture some geeks out there rolling their eyes about now.
I mean who really doesn't want big arms? No one. It's always people with skinny arms and
heads shaped like penises who get mad about arm training and espouse some platitude
about how squats fix everything. And usually they can't squat for shit. But I digress.
Instead of getting mad, maybe try doing what I'm telling you here. It will serve as a life lesson
and you'll probably end up looking like less of a wiener.
Moving on, the caveats:
1. This protocol should probably be reserved for single-joint movements, with few exceptions.
Just trust me on this for now. It should be enough for me to tell you that compound
movements are too taxing, and when performed in this manner they will interfere with your
main work. (One exception might be certain variations of sissy squats, which seem to be a
good way to apply this to leg training.)
2. This protocol should only be performed as the last movement in a training session and in
order to add it in, you must take something else away from what you are already doing for the
target muscle in question. For example if you are running a 5thSet template, you could
replace the isolation movement on either pressing day with this protocol. I've included them
on some templates to demonstrate the way I have applied them to my lifter's training.
I recommend starting by including these only one day per body part, per microcycle.
There are some exceptions, but stick to the script here if you're going to try this out. It's for
your own good.
3. Beginners (<1-3 years lifting): This is not intended, nor is it necessary, for you. You will
respond to and benefit from standard hypertrophy protocols for a long time. If you stick with
lifting for enough years, you will reach a point where that stuff alone no longer cuts it. Save
this for then.
4. Do not use this protocol during a peaking cycle for a powerlifting meet.
And without further ado, the protocol:
*might be worth a try*
As I said before, there are a bunch of these we have been testing for the last year and are still
using where they are appropriate. This particular protocol can be used for any type of triceps
extension, bicep curl. Cables and constant tension devices seem to work best, but we have
also done cycles with dumbbells, EZ curl bars and bodyweight with vests or chains for sissy
squats.
The Protocol:
•
Start with a weight that is an RPE of around 6 for 25 reps. So, some burning, but pretty
easy.
•
After 30-45 seconds rest, or if working with a partner, immediately after the partner
finishes, add a measure of weight which brings the RPE into the 7 range for 25 more.
•
After another 30-45 seconds break, or after your partner does another round, add a
final measure of weight which brings the RPE to a solid 8. This is the first real working
set and it is when the clock starts for ten minutes of misery.
•
Repeat with the same weight for as many sets as possible in ten minutes. Use a stop
watch with an alarm if possible. If you are unable to continue performing for the full ten
minutes, lower the working weight for the next session.
•
Irrespective of how long it takes to complete the 25 reps, or if you are even able to
complete them without taking a break, take the least amount of time possible to rest
between sets.
If you are working with a partner, push them to finish each set quickly. The psychological
component of working with someone on these should not be undervalued. I don't know about
you, but I am not going to let someone outperform me, if I can help it. Obviously the partner
should be in the area of your level of strength.
It's a good idea to change the devices and grips you use on these often because it provides a
stimulus variable and specificity is not a consideration for this type of movement.
An interesting phenomenon I've noticed with these is that sometimes lifters will start to fail
completely, before reaching their 25 reps for a few sets, about half way through the ten
minutes. Then, out of nowhere, they will rally and start increasing the number of repetitions
they are able to complete per set and eventually get all 25 again. I've seen this same thing
with a good portion of the total lifters I have using this protocol.
So, let's review.
25 reps at RPE 6
Rest 30-45 seconds or duration of partner's set.
25 reps at RPE 7
Rest 30-45 seconds or duration of partner's set.
Clock starts, then 25 reps at RPR 8
Rest 30-45 seconds or duration of partner's set and repeat with the same weight for ten
minutes straight.
Who is going to benefit from this?
This is intended for expert level lifters. I said earlier in the provisos, anyone beyond their first
few years of training can try it, but I would stick with just the "very high rep" protocol on the
second pressing day in the original book, until you need this. That protocol is great for
beginner through expert.
How much of a difference will it make?
If I had to guess, I would say it seems like maybe an extra 5% of stimulus, for advanced lifters
already using conventional means of hypertrophy training.
So, nothing tremendous. That's an estimate. Depending on where you are in the bell curve,
you're results may be different, but probably not much more than that.
5thSet MSM Sequence System Templates:
These four templates will carry the lifter through a full, nearly optimized, macrocycle of
training, leading directly into competition. If the lifter has to compete sooner than this
progression would allow, trim as many of the earlier mesocycles as necessary. Never deload
before beginning the Peaking Mesocycle.
MSM Sequence System Template for Mesocycle #1
Bench (1):
Bench Press (competition grip): 80% 1RM, 4 sets of 2 repetitions, followed by 5th set of
AMRAP.
2 Board or Black SS Pad from Elitefts: Start with 55% of full ROM 1RM for 2 sets of 15 reps.
Add 5 lbs the following cycle, every time you get all of your target reps.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Squat (2):
Squat: 75% 1RM, 4 sets of 3 repetitions, followed by 5thSet of AMRAP. Add 5 pounds per
microcycle.
SSB Box Squat (2” above legal depth): 60% of SSB 1RM for 3 sets of 12 reps. Add 5 pounds
per microcycle.
Reverse Hyper: 5 sets of 10 reps.
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target reps are achieved.
Heavy Dumbbell Rows (to lower chest): 2 sets of 15 reps, move up next cycle whenever
target reps are achieved.
Heavy Barbell Shrugs: 2 progressive sets of 15, same rules.
Calf Raises: 5 sets of 10 reps.
Bench (3):
Neutral Grip Incline DB Press (45 degrees): start medium weight for 2 sets of 30 reps.
Whenever you get 30 reps on both sets, move up 5 pounds the following cycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down to 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
Deadlift (4):
Deadlift (competition): 75% 1RM, 5 sets of 3 repetitions. Add 5 pounds per microcycle. The
emphasis is going to be on technique and speed off the floor.
Rack Pulls (conventional above knee): 60% deadlift 1RM, 2 sets of 15 reps. Add 5 pounds
per microcycle.
Sumo 3" Block Pulls: 57.5% Sumo 1RM, 2 sets of 10 reps. Add 5 pounds per microcycle.
Leg Press or Hatfield Squat (stick with one): 3 sets of 10 repetitions, 3 count eccentric, fast
concentric. First set of 10 should be RPE around 7. Foot position should mimic conventional
deadlift. Add 5 pounds per microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 2 sets with body weight for AMRAP. 1 set of AMRAP, pronated. 1 sets of
AMRAP, supinated. If you get shoulder pain when pronated, do all sets supinated. Or
whichever way doesn't bother elbows or shoulders, if they are becoming an issue. When you
are able to get 20 reps on both sets, add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
MSM Sequence System Template for Mesocycle #2
Bench (1):
Bench Press (competition grip): 80% 1RM, 4 sets of 2 repetitions, followed by 5th set of
AMRAP.
1 Board or Red SS Pad from Elitefts: Start with 52.5% of full ROM 1RM for 2 sets of 12 reps.
Add 5 lbs the following cycle, every time you get all of your target reps.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Squat (2):
Squat: 75% 1RM, 4 sets of 3 repetitions, followed by 5thSet of AMRAP. Add 5 pounds per
microcycle.
Front Squat or SSB (stick with one): 57.5% 1RM for 3 sets of 8 reps. Add 5 pounds per
microcycle.
Reverse Hyper: 5 sets of 10 reps.
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target(12) reps are achieved.
Heavy Dumbbell Rows (to lower chest): 2 sets of 15 reps, move up next cycle whenever
target reps are achieved.
Heavy Barbell Shrugs: 2 progressive sets of 15, same rules.
Calf Raises: 5 sets of 10 reps.
Bench (3):
Neutral Grip Incline DB Press (45 degrees): start medium weight for 2 sets of 30 reps.
Whenever you get 30 reps on both sets, move up 5 pounds the following cycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down to 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
Deadlift (4):
Deadlift (competition): 75% 1RM, 5 sets of 3 repetitions. Add 5 pounds per microcycle. The
emphasis is going to be on technique and speed off the floor.
Rack Pulls (conventional below knee): 57.5% deadlift 1RM, 2 sets of 12 reps. Add 5 pounds
per microcycle.
Sumo 3" Block Pulls: 57.5% Sumo 1RM, 2 sets of 10 reps. Add 5 pounds per microcycle.
Leg Press or Hatfield Squat (stick with one): 3 sets of 10 repetitions, 3 count eccentric, fast
concentric. First set of 10 should be RPE around 7. Foot position should mimic conventional
deadlift. Add 5 pounds per microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 2 sets with body weight for AMRAP. 1 set of AMRAP, pronated. 1 sets of
AMRAP, supinated. If you get shoulder pain when pronated, do all sets supinated. Or
whichever way doesn't bother elbows or shoulders, if they are becoming an issue. When you
are able to get 20 reps on both sets, add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
MSM Sequence System Template for Mesocycle #3
Bench (1):
Bench Press (competition grip): 80% 1RM, 4 sets of 2 repetitions, followed by 5th set of
AMRAP.
1 Board or Red SS Pad from Elitefts: 2 sets of 5 reps, start with 75% full ROM 1RM. Add 5 lbs
the following cycle, every time you get all of your target reps.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Squat (2):
Squat: 75% 1RM, 4 sets of 3 repetitions, followed by 5thSet of AMRAP. Add 5 pounds per
microcycle.
Front Squat or SSB (stick with one): 70% 1RM for 3 sets of 3 reps. Add 5 pounds per
microcycle.
Reverse Hyper: 5 sets of 10 reps.
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target reps are achieved.
Heavy Dumbbell Rows (to lower chest): 2 sets of 15 reps, move up next cycle whenever
target reps are achieved.
Heavy Barbell Shrugs: 2 progressive sets of 15, same rules.
Calf Raises: 5 sets of 10 reps.
Bench (3):
Wide Grip Bench Press: start 52.5% of 1RM for two sets. Whenever you get 25 on both sets,
move up 5 lbs the following cycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down tp 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
Deadlift (4):
Deadlift (competition): 75% 1RM, 4 sets of 3 repetitions, followed by a 5thSet of AMRAP. Add
5 pounds per microcycle. The emphasis is going to be on technique and speed off the floor.
Rack Pulls (conventional below knee): 70% deadlift 1RM, 3 sets of 3 reps. Add 5 pounds per
microcycle.
Sumo 3" Block Pulls: 70% Sumo 1RM, 2 sets of 5 reps. Add 5 pounds per microcycle.
Leg Press or Hatfield Squat (stick with one): 3 sets of 10 repetitions, 3 count eccentric, fast
concentric. First set of 10 should be RPE around 7. Foot position should mimic conventional
deadlift. Add 5 pounds per microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 5 sets with body weight for no more than 10 reps per set. 2 sets of as many
as 10 reps, pronated. 3 sets of as many as 10 reps, supinated. Stagger the sets. If you get
shoulder pain when pronated, do all sets supinated. Or whichever way doesn't bother elbows
or shoulders, if they are becoming an issue. When you are able to get 10 reps on all 5 sets,
add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
MSM Sequence System Template for Mesocycle #4 (Peaking Cycle)
Bench (1):
Bench Press (competition grip): Prescribed protocol for each microcycle, outlined in peaking
chapter.
*Bench Press: 60-62.5% 1RM bar weight + 20-25% 1RM 2 sets of 3-5 reps. No band tension
from 80% microcycle to the meet.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Squat (2):
Squat: Prescribed protocol for each microcycle, outlined in peaking chapter.
*Squat: 60-62.5% 1RM bar weight + 20-25% 1RM 2 sets of 3-5 reps. No band tension from
80% microcycle to the meet.
Reverse Hyper: 5 sets of 10 reps.
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target reps are achieved.
Bench (3):
Wide Grip Bench Press: start 52.5% of 1RM for two sets. Whenever you get 25 on both sets,
move up 5 lbs the following cycle. Reduce weight during 80% peaking microcycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down to 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
Deadlift (4):
Deadlift (competition): Prescribed protocol for each microcycle, outlined in peaking chapter.
*Deadlift: 60-62.5% 1RM bar weight + 20-25% 1RM 5 singles. No band tension from 80%
microcycle to the meet.
Sumo 3" Block Pulls: 70% Sumo 1RM, 2 sets of 5 reps. Add 5 pounds per microcycle.
Leg Press or Hatfield Squat (stick with one): 3 sets of 10 repetitions, 3 count eccentric, fast
concentric. First set of 10 should be RPE around 7. Foot position should mimic conventional
deadlift. Add 5 pounds per microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 5 sets with body weight for no more than 10 reps per set. 2 sets of as many
as 10 reps, pronated. 3 sets of as many as 10 reps, supinated. Stagger the sets. If you get
shoulder pain when pronated, do all sets supinated. Or whichever way doesn't bother elbows
or shoulders, if they are becoming an issue. When you are able to get 10 reps on all 5 sets,
add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
*The lifter must strip the bar and do at least one "priming" set with just the bands, plus a
minimum of two additional progressive sets. This may allow for potentiation, which can help
prevent injury and improve performance.
7 Day Microcycle Templates:
These templates will allow the lifter to train using a seven day microcycle. I do not believe this
approach is optimal for many lifters, but good advice that won't get followed is bad advice. So,
for those who have continually requested this as an option, these templates are the best way
to run mesocycles with seven day microcycles (rather than the standard nine).
7 Day Microcycle Template- 75% Deadlift Technique Variant:
Bench (1):
Bench Press (competition grip): 80% 1RM, 4 sets of 2 repetitions, followed by 5th set of
AMRAP.
1 Board or Red SS Pad from Elitefts: Start with 52.5% of full ROM 1RM for 2 sets of 12 reps.
Add 5 lbs the following cycle, every time you get all of your target reps.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Squat/Deadlift (2):
Squat: 75% 1RM, 4 sets of 3 repetitions, followed by 5thSet of AMRAP. Add 5 pounds per
microcycle.
Front Squat or SSB (stick with one): 70% 1RM for 3 sets of 3 reps. Add 5 pounds per
microcycle.
Deadlift (competition): 75% 1RM, 5 sets of 3 repetitions. Add 5 pounds per microcycle. The
emphasis is going to be on technique and speed off the floor.
Rack Pulls (conventional below knee): 57.5% deadlift 1RM, 2 sets of 12 reps. Add 5 pounds
per microcycle.
Sumo 3" Block Pulls: 57.5% Sumo 1RM, 2 sets of 10 reps. Add 5 pounds per microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
-(Session can be split here and completed the next day.)-
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target(12) reps are achieved.
Heavy Barbell Shrugs: 2 progressive sets of 15, same rules.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 2 sets with body weight for AMRAP. 1 set of AMRAP, pronated. 1 sets of
AMRAP, supinated. If you get shoulder pain when pronated, do all sets supinated. Or
whichever way doesn't bother elbows or shoulders, if they are becoming an issue. When you
are able to get 20 reps on both sets, add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
Calf Raise: 3 sets of 10 reps.
Bench (3):
Neutral Grip Incline DB Press (45 degrees): Start medium weight for 2 sets of 30 reps.
Whenever you get 30 reps on both sets, move up 5 pounds the following cycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down to 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
7 Day Microcycle Template- 75% Squat Technique Variant:
Bench (1):
Bench Press (competition grip): 80% 1RM, 4 sets of 2 repetitions, followed by 5th set of
AMRAP.
1 Board or Red SS Pad from Elitefts: Start with 52.5% of full ROM 1RM for 2 sets of 12 reps.
Add 5 lbs the following cycle, every time you get all of your target reps.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Deadlift/Squat (2):
Deadlift (competition): 75% 1RM, 4 sets of 3 repetitions, followed by 5thSet of AMRAP. Add 5
pounds per microcycle.
Rack Pulls (conventional below knee): 57.5% deadlift 1RM, 2 sets of 12 reps. Add 5 pounds
per microcycle.
Sumo 3" Block Pulls: 57.5% Sumo 1RM, 2 sets of 10 reps. Add 5 pounds per microcycle.
Squat: 75% 1RM, 5 sets of 3 repetitions. Add 5 pounds per microcycle.
Front Squat or SSB (stick with one): 70% 1RM for 3 sets of 3 reps. Add 5 pounds per
microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
-(Session can be split here and completed the next day.)-
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target(12) reps are achieved.
Heavy Barbell Shrugs: 2 progressive sets of 15, same rules.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 2 sets with body weight for AMRAP. 1 set of AMRAP, pronated. 1 sets of
AMRAP, supinated. If you get shoulder pain when pronated, do all sets supinated. Or
whichever way doesn't bother elbows or shoulders, if they are becoming an issue. When you
are able to get 20 reps on both sets, add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
Calf Raise: 3 sets of 10 reps.
Bench (3):
Neutral Grip Incline DB Press (45 degrees): Start medium weight for 2 sets of 30 reps.
Whenever you get 30 reps on both sets, move up 5 pounds the following cycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down to 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
Bench Press Only Template:
This is a template which incorporates the new 75% technique protocol for both deadlift and
squat. Doing so allows for maximal progress to be made on the bench press, without a loss of
strength in the squat or deadlift. 2nd Pressing Day main movement and all MSM's can be
rotated or sequenced as needed.
Bench (1):
Bench Press (competition grip): 80% 1RM, 4 sets of 2 repetitions, followed by 5th set of
AMRAP.
1 Board or Red SS Pad from Elitefts: 2 sets of 5 reps, start with 75% full ROM 1RM. Add 5 lbs
the following cycle, every time you get all of your target reps.
Side Raises: 2 progressive sets of 10 reps, start light and move up each cycle until you are
near a 10RM, then maintain the weight as this will become static volume. Try to slow down
the negative portion of each rep.
Rear Raises: Same directions and volume as Side Raises, except you will shoot for 12 reps
and focus on maintaining tension, not allowing the dumbbells to come all of the way down.
Squat (2):
Squat: 75% 1RM, 5 sets of 3 repetitions. Add 5 pounds per microcycle.
Front Squat or SSB (stick with one): 70% 1RM for 3 sets of 3 reps. Add 5 pounds per
microcycle.
Reverse Hyper: 5 sets of 10 reps.
Barbell Rows (overhand): 2 progressive sets of 12 reps, start with medium weight and add to
the second set the following cycle whenever target reps are achieved.
Heavy Dumbbell Rows (to lower chest): 2 sets of 15 reps, move up next cycle whenever
target reps are achieved.
Heavy Barbell Shrugs: 2 progressive sets of 15, same rules.
Calf Raises: 5 sets of 10 reps.
Bench (3):
Wide Grip Bench Press: start 52.5% of 1RM for two sets. Whenever you get 25 on both sets,
move up 5 lbs the following cycle.
Skull Crusher Variation (Swede Crushers): 2 sets of 10 reps. First cycle should be very easy.
The first cycle do 10 reps, the next cycle 12, 15 reps, next 18, next 20, next: +5lbs x 10 reps,
repeat.
Cable Tricep Ext: 2 sets of 25 overhand, 2 sets underhand.
Band Pull Aparts: 3 sets of 30-35 reps, 60 seconds rest between sets. Move down tp 45
seconds rest after 2 cycles, then up the reps to 35 with 60 seconds, then 35 reps with 45
seconds, then add a 4th set and follow that pattern. Do not go above 5 sets.
Deadlift (4):
Deadlift (competition): 75% 1RM, 5 sets of 3 repetitions. Add 5 pounds per microcycle. The
emphasis is going to be on technique and speed off the floor.
Rack Pulls (conventional below knee): 70% deadlift 1RM, 3 sets of 3 reps. Add 5 pounds per
microcycle.
Sumo 3" Block Pulls: 70% Sumo 1RM, 2 sets of 5 reps. Add 5 pounds per microcycle.
Rev Hyper or Pull Throughs: 3 sets of 15 reps.
Chins: Warm up first with 2 sets of light pulldowns. If you don't have a pull down machine, use
a band to warm up by choking it around the top of a squat rack and doing pull downs on your
knees. Perform 5 sets with body weight for no more than 10 reps per set. 2 sets of as many
as 10 reps, pronated. 3 sets of as many as 10 reps, supinated. Stagger the sets. If you get
shoulder pain when pronated, do all sets supinated. Or whichever way doesn't bother elbows
or shoulders, if they are becoming an issue. When you are able to get 10 reps on all 5 sets,
add 5 pounds the following cycle.
Hammer Curls: 2 sets of 12-15 reps.
For “Low Recoverability” options, read the New Protocols section to see how any template
can be easily modified to suit low recoverability.
Any template can be easily modified to suit training in a home or garage gym, which is part of
the beauty in simplicity that is 5thSet.