1 L I L L I E B R I D G E T R A I N I N G M E T H O D by Team Lilliebridge 2 Want to be strong like a Lilliebridge? Then train like a Lilliebridge. Lilli ebridge. 3 N o t i c e This program is not intended to diagnose, treat or cure any illness, disease or disorder. It is always highly recommended that you consult a doctor to ensure that you are healthy enough to start this program. Team Lilliebridge, it’s owners, sponsors, subsidiaries, etc, are to be held harmless for any and all claims cl aims of injuries, illness, soreness, etc. that occurs while using this training method. The Lilliebridge Training Method is sold for informational purposes only. Follow at your own risk and listen to your body at all times. The Lilliebridge Training Training Method is not to be copied, duplicated or posted on any web site or forum (in part or in whole, or in any digital or electronic medium. This book is not to be gi!en out or e"changed. #efore you start this program, remember form and techni$ue are e!erything. It’s more important than the weight you are lifting. %lso, at 4 all times, make sure you ha!e good spotters. © 2014 Team Lilliebridge, all rights reserved Ernie Sr. failed to listen to his on advi!e. 5 B I O E R N I E L I L L I E B R I D G E S R . &rnie Lilliebridge 'r. is ranked ) nationally in the *+lb -pen and aster raw classes. This includes any/all federations in the entire 0'%. &rnie 'r. started lifting at the age of )+. 1e began lifting because he was in!ol!ed with martial arts, and wanted to get stronger to help his fighting abilities. In )23, at the age of )4, he entered his first competiti!e powerlifting meet. -nce in!ol!ed with powerlifting, he was 6 hooked. Today he’s 4) and still going strong. &rnie 'r. 'r. is e"tremely well known for his coaching abilities as well as his lifting. 1e has been unanimously named the top raw ra w strength coach in the country by many top names. These indi!iduals include ark #ell from 'upertraining 5ym, &rnie Frant6 (the godfather of powerlifting and many more. 1e has recently taken o!er the Frant6 7ower Team, Team, and all the lineage/prestige that comes with it. ore about &rnie Lilliebridge 'r.8 • 9:; years competing in powerlifting, including )++; meets • 1older of national records in numerous federations (%%7F, %7F, 07%, '7F, 0'%7L, <0%7, etc. • 1older of numerous world records in many !arious federations • #est meet numbers raw8 '$uat = )>, #ench = >), ?eadlift = :9, Total Total @ 9+9 • 5ym numbers raw8 '$uat = )+, #ench = >>+, ?eadlift = +>, Total = 9)3> 7 B I O E R N I E L I L L I E B R I D G E J R . &rnie Lilliebridge Ar. is currently ranked ) nationally in the )2lbs raw with wraps weight class, and also holds the ) raw total in the world with a *=lift total of ),24>lbs B)2. 1e also holds the )2lb class world record s$uat raw with wraps of :::lbs/*>9.>kg. &rnie Ar. is also currently ranked 9 nationally in the 99+lbs raw with wraps weight class, and also holds the )+th highest raw total in the world with wraps in the 99+ weight class with a )2>)lb total. 8 %t the age of )9, )9, &rnie Ar. Ar. got into powerlifting with his fatherCs help and coaching. 7rior to his first competition, he had been lifting for 9 years to help other sports such as wrestling. 7owerlifting was about getting bigger and stronger, stronger, and this helped &rnie Ar. perform a lot better in these sports. ore about &rnie Lilliebridge Ar.8 • 7owerlifting for o!er )9; years, and has competed for the last )+ straight years • Dompetes in 2+kg/)2lbs and the )++kg/99+lbs class, and also the ))+kg/949lbs weight class • #est raw lifts in a meet8 '$uat @ :::lbs, #ench @ 4>:lbs, ?eadlift @ :9lbs, )2>) total total • #est gym raw lifts8 '$uat @ ::>lbs, #ench @ >++lbs, ?eadlift = +)lbs • 1older of national records in numerous federations (%%7F, %7F, 07%, '7F, <0%7, etc. • 1older of world records in numerous federations 9 B I O E r i c L I L L I E B R I D G E &ric Lilliebridge is currently ranked ) nationally in the 9:>lbs raw with wraps weight class. 1e is also ranked 4th in the world with a 9,*>*lbs raw total. &ric also holds the 9:> world record s$uat raw with wraps of 2>2lbs/49:.>kg, and the all=time Aunior world record deadlift of (3>lbs/*29.>kg. 1e started training on his own in his basement, doing basic lifting e"ercises like curls, o!erhead presses, bench press, s$uats and sit 10 ups. It wasnCt until &ric started training seriously with his father and brother that he began to notice huge gains in strength and si6e. &ric competed in his first powerlifting meet at the age of )4, the same age as his father. 1e is now 9* years old. ore about &ric Lilliebridge8 • 7owerlifting for o!er )9; years, and has competed for )+ straight years • Dompetes in the )9>kg/9:>lbs weight class • #est raw lifts in a meet8 '$uat @ 2>2lbs, #ench @ >92lbs, ?eadlift @ 3>lbs, 9*>*lbs total total • #est gym raw lifts8 '$uat @ 2>>lbs, #ench @ >>>lbs, ?eadlift = 2++lbs • 1older of numerous national records in many federations (%%7F, (%%7F, %7F, %7F, 07%, 07%, '7F, '7F, etc. • 1older of numerous world records in many !arious federations 11 1 T h e L I L L I E B R I D G E T R A I N I N G M E T H O D B E F O R E Y O U S T A R T #efore you start, remember that form and techni$ue are e!erything. They are more important than the weight you are lifting. %lso, make sure you ha!e ha!e good spotters at all times. 12 P E A K I N G F O R A M E E T If you are planning on running this training cycle to peak for a competition, then week )+ will be the week of the meet. Find the date of your meet for that weekend and back track from there, so you know where to start your training for week ). <eeks 2 and )+ will be deload weeks for the s$uat and deadlift These weeks allow you to rest and reco!er for the meet, and to ensure you are at )++E. <eek 2 for the bench press will also be a deload week. ou ou will then rest until the meet day, or the weekend of week )+. N O N M E E T P E A K I N G C Y C L E If you aren’t planning on competing in a meet at the end of this training cycle, and are just doing this to simply si mply get stronger and up your gym lifts, then weeks 2 and )+ will be your ma" attempt weeks for the s$uat and deadlift. <eeks )= are your your main training weeks. ou ou will peaking 13 during this time, setting you up to hit new ne w 7Gs during weeks 2 and )+. 'ame for the bench. our our main training/peaking will be weeks )= , and you will try for a new ma" during week 2. S Q U A T S A N D D E A D L I F T S -nce starting this training cycle you will not be s$uatting and deadlifting on separate days. ou ou will be s$uatting and deadlifting on the same day each week. 14 'o, you will be doing both in one workout. -ne hea!y lift, and one light lift. ou ou will alternate each week until the !ery end of the training cycle. -ne week will be hea!y s$uats and light deadlifts, the ne"t week lift s$uats and hea!y deadlifts. <hen you are on your hea!y s$uat and light deadlift day, you will s$uat hea!y first then perform speed pulls (deadlifts after. -n your hea!y deadlift and light s$uat day, day, you will pull hea!y first, then s$uat after. C A L C U L A T I N G W E E K L Y L I F T S 1ereCs how to figure out your working weight from the percent listed for each week. For all listed percentages, take your best 7G and multiply it by the percentage for that week. Let’s say your best s$uat is 3++lbs. ?uring week one you would take 3++ pounds and multiply it by +.: (the percent for week ). This yields >99lbs. 'o round down to >9+lbs, and perform this s$uat set for ma" reps. Let’s say your ma" deadlift is 3>+lbs. Take Take 3>+ and multiple it by +.>+ (the percent for speed pulls during week one. This yields *9>lbs. 15 7erform speed deadlifts with this number after your s$uats during week ). 16 2 T R A I N I N G D A Y & A C c E S S O R Y W O R K The Lilliebridge method can be used for as little as 9 days a week all the way up to > days per week. It’s up to you, based on your workload, needs and time. 1ere is how we typically start our program... <e start the week off on Tuesday by doing some light accessory work. Thursday night we will bench. %fter benching we will do our 17 accessory work for the bench. -n 'aturdays we will either s$uat hea!y and deadlift light or, it can go the other way, deadlift hea!y and s$uat light. 'unday we will do all our accessory work related to s$uats and deadlifts. <e usually train * to 4 days out of the week. Gest and reco!ery is a major key to making gains and progress. 'o here is an o!er!iew of our week8 • Tuesday = Light accessory work • Thursday = #ench press H bench accessory • Saturday = '$uats and deadlifts • Sunday = '$uat and deadlift accessory %nother way you can use the program is bench bench on Tuesday Tuesday,, accessory work on <ednesday, s$uat and deadlift on 'aturday, and accessory work on 'unday. ou can use this program howe!er you want. ou can pick and choose the days that work best for you. These days are not car!ed in 18 stone. A C C E S S O R Y W O R K Gemember though, accessory work is to work on your weaknesses. If you feel as though you don’t ha!e a weakness in a certain area, then donCt do an accessory mo!ement for it. <e typically do accessory work for e!erything because we want no weaknesses. ou pick and choose what accessory work you want to do. These e"ercises do not need to be done all in one day. ou can split the accessory work up into separate days. 19 3 S q u a t s A n d D e a d l i f t s 1ea!y s$uat week is highlighted in yellow and hea!y deadlift week is highlighted in green. For low rep warm up sets, do as many warm ups sets as you feel you need to do. ake sure you are ready to go for your hea!y ma" reps set. %ccessory work for s$uats and and deadlifts are listed at the end of 20 this section. S Q U A T a n d D E A D L I F T 1 0 w e e k c y c l e Week 18 18 1ea!y '$uat/Light ?eadlift '$uats = Low rep warm ups. <ork up to ) set of :E of ma", and perform it for ma" reps. ?eadlifts8 'peed pulls with >+E of your ma". * sets of * dead= stop reps. Week 28 28 1ea!y ?eadlift/Light '$uat ?eadlift8 Low rep warm ups. <ork up to ) set of :E of ma", and perform it for ma" dead=stop reps. '$uats8 7aused s$uats with >+E of your ma". * sets of * reps. Week 38 38 1ea!y '$uat/Light ?eadlift '$uat8 Low rep warm ups. <ork up to ) set of 2+E of ma", and perform it for ma" reps. 21 ?eadlifts8 'peed pulls with >>E of your ma". * sets of * dead= stop reps. Week 48 48 1ea!y ?eadlift/Light '$uat ?eadlift8 Low rep warm ups. <ork up to ) set of 2+E of ma", and perform it for ma" dead=stop reps. '$uats8 7aused s$uats with >>E of your ma". * sets of * reps. Week 58 58 1ea!y '$uat/Light ?eadlift '$uat8 Low rep warm ups. <ork up to ) set of 29E of ma", and perform it for ma" reps. ?eadlifts8 'peed pulls with 3+E of your ma". * sets of * dead= stop reps. Week 68 68 1ea!y ?eadlift/Light '$uat ?eadlift8 Low rep warm ups. <ork up to ) set of 29E of ma". 7ull it for a strong double rep set. Gemember all reps are dead=stopped. 22 '$uats8 7aused s$uats with 3+E of your ma". * sets of * reps. Week 78 78 1ea!y '$uat/Light ?eadlift '$uat8 Low rep warm ups. <ork up to ) set of 2>E of ma". ?o it it for a solid single rep. ?eadlifts8 'peed pulls with 3>E of your ma". * sets of ) rep. Week 88 88 1ea!y ?eadlift/Light '$uat ?eadlift8 Low rep warm ups. <ork up to ) set of 2>E of ma". 7ull it for a strong single. '$uats8 7aused s$uats with 3>E of your ma". * sets of ) rep. Week 98 98 If you’re competing during week )+, de=load s$uats and deadlifts with around >+E of your ma". 7erform only a few reps for each lift. Focus on form, speed and techni$ue. Gemember, Gemember, this week is about rest and reco!ery. If you’re not competing, this is your ma" out week on the s$uat. 23 1it a big 7G Week 18 18 If you’re competing you will be resting this entire week. There will be no lifting at all. ou ou will be resting for the weekendCs meet. If you’re not competing, this is your ma" out week on the deadlift. 1it a big 7G S q u a t a n d d e a d l i f t A c c e s s o r y w o r k To be performed after each s$uat and deadlift training session8 • !ront s"uats = 5o by how you feel. If you want to push it, then do so. Aust don’t ma" out. If you want to go light and hit some reps, that’s fine too. 5et at least 4 to 3 sets in. • • #arbell ro$s = 4 sets of )> reps. %a&k 'ulls = Gack pulls are used to work on grip strength. 1old at the top for )+ seconds. ?o 4 to 3 sets. • • • • ('right ro$s (cable or barbell = 4 sets of )> reps. Leg e)tensions = 4 sets of )>=9+ reps. *a+string leg &urls = 4 sets of )>=9+ reps. ,al- raises (standing or seated = 4 sets of 9> reps. 24 • .b $ork = Leg raises lying lyi ng on a bench for * set of 9+=*+ reps, or decline sit ups for * sets of )+ to )> reps. 25 4 B E N C H P R E S S If you are training for a meet, make sure that all bench press singles are performed as paused reps. If you are not training for a meet, you can train using to"!h and go reps if you want to. <e always train our singles paused, so it’s up to you. For low rep warm ups sets, do as many as you feel necessary. necessary. ake sure you are ready to go for your working percentages and 26 weights. #ench 7ress accessory work is located at the end of this section. Week 18 18 (1ea!y. Low rep warm ups, followed by your * sets of singles8 • <arm up sets • 'et ) = :>E single • 'et 9 = +E single • 'et * = :E single Week 28 28 (Light. Low rep warm ups, working up to 3E of your one rep ma". 7erform this set for as many reps as possible. • <arm up sets • 'et ) = 3E for ma" reps Week 38 38 (1ea!y. Low rep warm ups, followed by your * sets of singles8 • <arm up sets • 'et ) = ::E single 27 • 'et 9 = >E single • 'et * = 2+E single Week 48 48 (Light. Low rep warm ups, working up to :+E of your one rep ma". 7erform this set for as many reps as possible. • <arm up sets • 'et ) = :+E for ma" reps Week 58 58 (1ea!y. Low rep warm ups, followed by your * sets of singles8 • <arm up sets • 'et ) = +E single • 'et 9 = :E single • 'et * = 2*E single Week 68 68 (Light. Low rep warm ups, working up to :9E of your one rep ma". 7erform this set for as many reps as possible. • <arm up sets • 'et ) = :9E for ma" reps 28 Week 78 78 (1ea!y. Low rep warm ups, followed by your * sets of singles8 • <arm up sets • 'et ) = *E single • 'et 9 = 2+E single • 'et * = 23E single Week 88 88 (Light. Low rep warm ups, working up to :>E of your one rep ma". 7erform this set for as many reps as possible. • <arm up sets • 'et ) = :>E for ma" reps Week 98 98 If you are competing ne"t week, work up to your planned opener during this week. ou ou won’t be benching or lifting again until the meet. If you aren’t competing, then this is your ma" out week. 1it a big 7G Week 18 18 If you are competing, rest the entire week. Jo lifting at all. 29 B E N C H P R E S S A c c e s s o r y w o r k To be performed after each bench press training session8 • Sling Shot ben&hing = 1it at least * to 4 sets on your hea!y days. 7erform singles or doubles. If you are using the reacti!e 'ling 'hot (blue color, perform singles or doubles that are 9+= *+lbs hea!ier than your top raw bench set of the day. day. If you are using the original 'ling 'hot, perform singles or doubles that are *>=4>lbs hea!ier than your top raw bench set of the day. day. • #oard $ork = ou can also do board work if you choose, instead of using the sling shot. 0se a * board or 9 board (or both, and hit at least * to 4 sets of either doubles or singles. ?o this on your hea!y day. day. ake sure to use nice e!en jumps. <e recommend starting with the weight you used on your hea!iest set that day, or adding 9+=9>lbs and going up from there. • /n&line ben&h = 5o by how you feel. If you want to push it, i t, then do so but don’t ma" out. If you want to go light and hit some reps, that’s fine too. 5et at least 4 to 3 sets in. i n. • • • • !loor 'resses = 5et at least 4 to 3 sets in. /n&line ben&h $ith du+bbells = > sets )> reps. 0e& -lys (cable or dumbbell = > sets of )> reps. Tri&e' 'ushdo$ns = > sets of )> reps. 30 • • • • Side du+bbell lateral raises = > sets of )> reps. !ront delt &able raises = > sets of )> reps. %ear delt du+bbell raise = > sets of )> reps. .b $ork @ Leg raises lying on bench for * sets of 9+=*+ reps. 31 5 T E S T I M O N I A L S B r a n t l e y T h o r n t o n #rom $ro level %oerlifter &rantley Thornton, orld re!ord holder in the ra ith ra%s 1'1 eight !lass ith a 1'00lbs total. I Aust wanted to gi!e a shout out to Team Team Lilliebridge and their training method. I started running there there method in Aanuary. Aanuary. 'ince 32 then I ha!e taken my s$uat from 3*> to :*>, bench from 4:> to >9> and deadlift from :+> to :3>. 'o all of my lifts ha!e blown up I feel better and ha!e less pain then other workouts IC!e done. I highly recommend this training method to anyone. It works no doubt e!en for beginners to pros like me D A N P A s H O L K (an $asholk, oner of )adton #itness gym in )adison, Wis!onsin. This is a bit long, but if you’re a lifter please take the time to read it. Today Today I hit a deadlift 7G. To most, that’s not something o!erly impressi!e and it’s something that should happen after just about e!ery good training training cycle. #ut for me, a deadlift 7G 7G means a hell of a lot more. 'i" weeks ago I was about to gi!e up on powerlifting, the only sport that I’!e I’!e e!er been e!en remotely good at. -!er the past two years, I’d trained my ass off, only to ha!e e!ery single one of my ma"es decrease. y knees felt like shit, my shoulders felt like shit, and my back was e"periencing a whole new le!el of awkward 33 discomfort with e!ery s$uat or pull. #efore throwing in the towel, I contacted a good friend of mine, &rnie Lilliebridge Ar., who suggested I go on the Lilliebridge ethod. Aust to be clear, clear, o!er the last few years, IC!e gone through >/*/), Auggernaut, the Dube, and just about e!ery one of the other popular programs that ha!e come out. I’!e followed e!ery one of them word for word, and I’!e gotten weaker. weaker. I’m not saying that they’re bad programs, but they simply didn’t work for me. -n top of that, watching e!ery one of my friends make continuous gains and lea!e me in the dust was completely demorali6ing. I’d walk into the gym feeling lethargic as if I already knew the workout was going going to be a waste of time. time. #ut with a combination of proper programming and the constant encouragement that I’!e e"perienced from &rnie Lilliebridge Ar. and Team Lilliebridge, I’!e gotten stronger stronger for the first first time in almost three years. Three years of grinding through program after program, getting progressi!ely weaker and going from getting called a prodigy at e!ery meet I attended to con!incing myself that another 7G was always going to be out of reach. 34 -!er the past si" weeks, Team Team Lilliebridge pro!ed me wrong, and today, e!en through a bicep tear, se!eral knee injuries, and se!ere issues with my lower back, I hit that deadlift 7G that I’!e been working toward for three fucking years. The Lilliebridges are some of the most humble people that you’ll e!er meet and I know they won’t take credit for it, but I can honestly say that their method and their guidance was without a doubt the reason for me finally making progress. %s you can see by my emotion in this !ideo, I’m happy with my training for the the first time in literally years. Their method is totally worth it and its pro!en to work and will net you huge gains I am li!ing proof that it works just as well for natural lifters. D U S T Y M I L L E R $ro level %oerlifter ("sty )iller. I Aust wanted to gi!e a shout out to my good friends and some of the best powerlifters in the sport. The Lilliebridge family, family, they ha!e helped me out so much in my short powerlifting career and are always willing to help me out if I ha!e any $uestions or any ad!ice. -n February )st I hit a ):++lb total in i n my first e!er 99+lb 35 competition, up from )2lbs. It was a ):+lb meet 7G from my last meet where I totaled )>*+lbs. y numbers for this past meet were :)>lb s$uat, *3>lb bench and 39+lb deadlift. 7re!ious numbers were 3++=**+=3++. This Lilliebridge ethod has helped me out a ton. It took me into this meet feeling healthier than I ha!e e!er felt going into a meet. The percentages in this program are on point, ne!er failed a single time on any lift during this whole training cycle. If you watch my !ideos on ouTube from this training cycle you can see I was hitting 7Gs week after week and by doing this my confidence was on a whole new le!el going into this meet. I highly recommend this training method. This was the first cycle of the Lilliebridge method that I ha!e done and I can’t wait for the ne"t one. Thanks for all the help and support in this last )+ weeks of training. 5reatly %ppreciated t y l e r m o o r e I just want to thank Team Team Lilliebridge for the training method that they ha!e de!eloped and i wanted to share my results. I ha!e lifted for 36 about )+ years now but I’m just now getting !ery serious about it. %fter %fter one )+ week round of the Lilliebridge Training ethod I ha!e increased my bench by *> pounds and my deadlift by > pounds. %lthough I do not not own a 'ling 'hot shirt or rarely ha!e access to to boards to do board press, I am still !ery pleased with my result and I’m e"cited to start my second round. I will hopefully be able to ma" out on my s$uat in the ne"t day or so. -nce again I really appreciate the training method that your family has designed and I’m beyond impressed on my results. Thank you J u s t i n S a g e r 1ello Team Team Lilliebridge. I just wanted to take a $uick moment to share with you my success using your familyCs peaking method. I went into G&L&JTL&'' with my biggest meet total being )34: B '1<. '1<. #odyweight right around **+. I left relentless with a huge impro!ement at the same bodyweight. I hit my first s$uat in i n the :++s with a :+>. 7re!ious best was 3>+. y first meet press in the 4++s with a 494 bench. To To top it off I had a 37 huge deadlift 7G of :++. y pre!ious best was 399. )*+ meet total that blew me away. ou guys ob!iously ha!e pro!en meet numbers yourself to go along with what I feel is the best peaking method out there. I thank you and wish your family much more success on the platform. J o n J u r s i c h Elite %oerlifter *on *"rsi!h. I ha!e been a competiti!e strength athlete for almost )+ years. Then add in the 4 or > years I lifted in high school and middle school for sports. I ha!e tried and undertaken many different programs to make gains throughout my years of training. 'ome better than others but none stood abo!e the rest until I was gi!en the Lilliebridge training method. %bout a year and a half ago I was coached coached and trained using using the Lilliebridge training method. %fter %fter the first week program I saw results but it did not stop there. For e"ample before I first started my competition bench was *3> lbs. %s of %pril 9+)4 its 4*+ lbs in competition. y s$uat went from >> raw to 3>> lbs. l bs. ?eadlift has 38 gone from >3> to 34+ lbs. &!en with all the gains I ha!e made I ha!e stayed in the 9:> lb weight class. I am the leanest and strongest I ha!e e!er been in my life and I see no stop in sight. This method is hands down the best I ha!e used. I would highly recommend it to anyone from beginner to !eteran lifters. Its the programs ability to adapt to the indi!idual lifter that makes it i t the best program out there. T o mK a l l a s #rom Elite %oerlifter Tom Tom +allas. I ha!e always had a tough time finding a program to help me peak for a powerlifting meet. I would always o!ertrain and would not ha!e ade$uate time for reco!ery to help me do well at a meet. Then I found the Lilliebridge 7rogram. It is a program guaranteed to help you peak for a meet. I ga!e it a shot and started the )+ week training for my ne"t meet. The program was e"tremely easy to follow. follow. There was no complicated 39 formulasK just plug numbers in and start training. y pre!ious meet total at )) was )*+. %fter a little time off and doing this program and watching diet, a few short months later I was able to total )>)+ at )3> lbs. %ll of my lifts went up and I actually left the meet feeling happy that I was able to preform at the meet with the strength I built during the training cycle. 0sually I would lea!e the meet pissed cause I wasn’t able to preform when the day of the meet came. I would recommend the program to anybody looking to peak for there ne"t meet. I cannot wait to start the program for my ne"t meet 40 6 O U R P R P L A Y L I S T $oerlifting m"si! that e listen to. &!eryone knows you’!e got to ha!e badass music to mo!e big weights in the gym and to get yourself in i n that 6one. This music gi!es us a mental kick in the ass and helps us to destroy the weights. 1ere are some of the artists/songs we listen to during our 41 training. • 7antera • ?isturbed • &minem • ?rowning 7ool • Limp #i6kit • ?)9 • Fi!e finger death punch. • .>+ cent • Linkin park • 1atebreed • orn • etallica • ?a!id #anner • MThe 5ameM by otorhead • %D/?D • id Gock • 'lipknot 42 7 C O N N E C T W I T H T E A ML I L L I E B R I D G E 7lease follow us8 • • • • • Website8 Website 8 http8//teamlilliebridge.com !a&ebook8 !a&ebook8 Team Lilliebridge outube outube88 Team Lilliebridge outube channel ri& outube8 outube 8 &ric Lilliebridge outube channel rnie r r outube outube88 &rnie Ar. outube channel 43 • • • /nstagra+8 /nstagra+8 Team Lilliebridge rnie r /nstagra+8 /nstagra+ 8 &rnie Lilliebridge Ar Ar.. ri& /nstagra+8 /nstagra+ 8 &ric Lilliebridge &"clusi!e inter!iew with the Lilliebridges8 click here. here. I n s t r u c t i o n a l v i d e o s 'ome Instructional !ideos8 • 1ow to acti!ate your lat’s on the bench press8 https8//www.youtube.com/watchN!O?P< https8//www .youtube.com/watchN!O?P<oiGtaQI oiGtaQI • 1ow to use a lifting li fting belt for s$uat, bench and deadlift8 https8//www.youtube.com/watchN!Oi& https8//www .youtube.com/watchN!Oi&m$!9Rjg m$!9Rjg 1a!e fun with this and push yourself to the limit on the ma" rep sets for all the lifts. They are called ma" rep sets because you are supposed to ma" on the reps until you ha!e nothing left in you. These sets are going to increase your strength dramatically and prep you to hit a big 7G at the end or at the meet. #e sure to ask $uestions in our forum, ask anything training, or ask $uestions about this training cycle. &njoy 44 8 L i f t . n e t T a l k s T o e r n i e j r . e%rinted !o"rtesy of lift.net. !li!k here to vie the original intervie. %s a member of Sthe strongest strongest family on the planet, planet, &rnie Lilliebridge Ar. Ar. does not disappoint. <ith lifts such as an ++lb seadlift, :>+ s$uat, and >++ bench, &rnie’s on his way to the top of his class. <e are proud to present8 &rnie Lilliebridge Ar. 45 LIFT8 LIFT8 Dan you tell us a little about yourself, gi!e us a little backgroundN &LA8 I started powerlifting when I was twel!e with my dad. %t that time my dad trained me on and off until the age of si"teen when I became !ery serious about powerlifting, and ha!en’t stopped since. I ha!e always lifted l ifted raw, raw, but in 9++: I started to incorporate gear into my lifting when I began training with team Uen6en. I competed for a year in gear and stopped after I suffered a se!ere injury while s$uatting at a meet. I had :3+lbs on my back when it happened. I herniated two discs and had one bulged disc in my back. This has impacted all of my raw lifts dramatically I could not lift for two months, took off si" months of s$uatting, went through two years of therapy, talked to many doctors who wanted me to $uit powerlifting fore!er, fore!er, and had to finally gi!e into ha!ing three cortisone shots in my back. This is something I am totally against and did not want to do. I still ha!e pain when I s$uat, could not arch as well, and lost grip strength in my hands. I ha!e worked to o!ercome these issues for many years now by training as much as possible, therapy, therapy, changing my form while s$uatting, going to the chiropractor, and setting high goals for myself. %s I reco!ered from this injury injury I decided to $uit $uit geared lifting all 46 together. together. <hen I lifted in gear I ne!er felt proud of what I lifted. I always felt like I wasn’t the one really lifting the weight. %lmost like saying I am bullet proof because I ha!e on a bullet proof !est. Then when I take it off I no longer am. %s of today’s date I ha!e officially tied my best geared total G%< I would ha!e beaten it if I made all my lifts. LIFT8 <hat is your height, weight, and best liftsN &LA8 1eight8 >’)+ <eight8 <hen I am not training for a meet I am around 9*+ish and when gearing up for a meet I get up to 94+ish #est lifts raw in a meet8 '$uat= 33)lbs bench=4*>lbs deadlift= :::lbs. #est gym lifts raw8 '$uat= :)+lbs bench=>++lbs touch and go deadlift= :+lbs #est geared lifts in a meet8 s$uat :44lbs bench >++lbs as a teenager )2 years old 99+ weight class I always al ways deadlifted raw. raw. LIFT8 LIFT8 <hat made you decide to pursue powerliftingN &LA8 I grew up watching my dad compete in 0'%7L powerlifting powerlifting 47 meets. I was always ama6ed that my dad was competing raw and beating the geared lifters. %s a teenager I wrestled wrestled in high school. I wanted to become stronger so that I could beat the other kids. y dad helped me by teaching me ways to gain strength. %s I continued wrestling and lifting at home I started to ha!e conflicts with the two sports. %s a wrestler I needed to stay at a certain weight or drop weight. I felt that I couldn’t get any stronger at the weight my wrestling coaches wanted me to compete at. I enjoyed powerlifting more then wrestling so I started to focus )++E on powerlifting. I really enjoy lifting with my dad and brother. LIFT8 <hat are your other hobbies or interestsN &LA8 I am definitely a family guy. I lo!e to spend time with wife and two children by going out to see mo!ies, tra!eling, going to my son’s sports games, and going to amusement parks, etc. I enjoy racing. I ha!e two )+ second street cars that I like to take to the drag strip. This is another sport that I enjoy with my dad and brother. brother. I like racing and working on nice cars. LIFT8 LIFT8 ?o you do any other forms of e"ercise outside of the gymN 48 &LA8 Durrently no. I used to do cardio and run a lot outside the gym. I ran ).> miles each day. I finally got my time down to ))min >9 seconds. It didn’t help my lifting at all. It made me lean and lose weight. I could maintain my lifts but could not make any gains. LIFT8 <hat does your training look likeN &LA8 %s of right now I only get to train two days a week8 <ednesday nights and 'aturday mornings. I work a lot during the week and like to dedicate at least one day as a family day. day. I bench on <ednesdays and rotate hea!y s$uats and hea!y deadlifts e!ery other 'aturday. 1owe!er, on my light days I do both light s$uat and light deadlifts on the same day. day. I also do a lot of accessory work on both days. LIFT8 1ow do feel training with your dad and brother has impro!ed your liftingN &LA8 1onestly, 1onestly, if I did not ha!e them I do not think I would be where I am at today. today. Jot only has my dad coached me and taught me e!erything he knowsK he has been a big support. 1e encourages me to set and achie!e higher goals, he pushes me to be my best, and he has ne!er missed one of my meets. y brother is my training partner. 49 <e grew up together so we know each other’s other ’s strengths well. 1e also encourages me to do my best, writes all of my training cycles, and calls some of my numbers at meets. &LA8 LIFT8 <hat is your diet likeN 5earing up for a meet I try to eat anything and e!erything to keep and gain strength, drink about fi!e gallons of milk a week, drink a lot of water, and drink four )3 o6. protein shakes a day. -ff cycle I clean up my diet by eating lean meet like a lot of chicken, drink many small protein shakes throughout the day, day, drink a lot of water, and eat a lot of high fiber foods. LIFT8 <hat powerlifter do you feel has had the most influence on youN &LA8 y dad by far. 1e has been through many injuries and just comes back stronger. 1e has had many surgeries, blown out knees, detached tricep, numerous pec tears, hamstring tears, and like I said he is able to rehab himself and come back stronger. stronger. 1e is a warrior LIFT8 LIFT8 <hat is your mindset before approaching a new personal recordN 50 #efore approaching a new pr I just try to get my mind in the right 6one. It’s more of a mental thing. I am thinking about completing the lift. I try to get some aggression going and put that momentum into the lift. LIFT8 <hat is your most memorable moment thus farN &LA8 For sure my :::lbs deadlift I suffered an injury during s$uats at that meet. ?uring warm ups I had >9>lbs on my back when another lifter threw the rack back in too early. early. I hit the rack and popped a rib out of place. y belt lodged l odged under my rib causing it to pop. ?r. ?r. Gob was able to pop it i t back in for me after s$uats and ga!e me some pain medication so that I could compete. I would ha!e had ++ in me for sure that day but e!en with an injury I was still able to finish the meet with a 7G pull and a national record LIFT8 <hat dri!es you as a lifterN &LA8 There are goals that I want to meet and records that I want to hold. I want to be the number one 949lber in the nation. %s of right now I am currently ranked number 3 in i n the nation and I just missed the number 9 spot by missing my third attempt s$uat and deadlift at the last meet. 51 LIFT8 <hat lift are you most proud ofN &LA8 I would ha!e to say my s$uat right now. now. 'ince my back injury my s$uat is finally coming around I am finally hitting some of the big numbers that I ha!e worked so hard forK for so long. LIFT8 LIFT8 <hat are your goals for the upcoming yearN <hat meets do you ha!e planned in the futureN &LA8 y goals for the upcoming year are to total 9+++ plus raw at 949lbs and taking the number one 949 spot in the nation. The meets that I ha!e planned thus far are '7F 7ro/% meet in arch and 07% Jationals in %pril. LIFT8 LIFT8 5i!e me > factors you feel e!ery lifter should know kno w to make gains. &LA8 ). 7roper 7roper trai trainin ning. g. 9. 7roper 7roper forms forms for for each each lift. lift. *. &at and get get enough enough rest. 4. 'upplements to take such as protein, glucosamine, glucosamine, 52 glutamine, fish oil omega *s, etc. I get a lot of my stuff from 0'7 Labs and 5orilla 7harma. >. 1a!e a positi!e positi!e attitude, set set goals, and do not gi!e gi!e up. 7ush yourself LIFT8 LIFT8 <hat would you like to see change in powerliftingN &LA8 I would like to see it i t more unified. 1a!ing one federation would make things way less confusing. %s of now there are a ton of federations and e!ery federation has its own world champions with indi!idual federation record holders. There really is no number one spot. There are many number one spots in each weight class when you count all the federations. I belie!e the only way the sport will get any credit or e!er be considered to be in i n the -lympics is if e!eryone plays by the same set of rules and it goes back to raw lifting l ifting completely. completely. %lso, I would like there to be more money in powerlifting. It is a !ery e"pensi!e sport but !ery hard to earn any money back. ou ou always see golfers, baseball players, football players, etc. that make millions of dollars a year but when it comes to powerlifting there is no money to be found. 53 9 P a u l C a r t e r T a l k s T o E r i c e%rinted !o"rtesy of $a"l -arter, Lift &ang "n. -li!k here to vie the original intervie. intervie. $lease note that this intervie is from 2010. If you follow powerlifting you probably ha!enCt heard a whole lot about &ric Lilliebridge. ThatCs no typo. &ric has to be the most non= talked about 9V 9 total raw guy e!er. %t the ripe old age of 9+ heCs 54 already gone o!er the double grand mark twice and has gotten almost 6ero amount of co!erage about it. 'o, I decided to do something about it and hunt &ric down for some $uestions. %n hour and a half later I had my answers. For those that want to know how &ric trains, eats, peaks for meets, and other stuff well here is part ) of our 9 part inter!iew.... C o m p e t i n g 7aul Darter = Thanks for taking time out to do this inter!iew &ric. I want to say first off that weC!e talked online $uite a bit and I always come away impressed by how courteous you are and the way you handle and carry yourself. ost young men I know can be cocky kno it alls but e!en with your natural ability you maintain a lot of humbleness and thatCs !ery refreshing. 'eems like mom and dad did a real good job, thatCs a big credit to them. &ric Lilliebridge = eah eah IC!e ne!er really been like that. <hen people ask me how much I can lift I just say IC!e done this and done this, and that will be it. ICm not one of those people that like to talk about themsel!es a lot. y lifts pretty much speak for themsel!es I donCt need to go around bragging about it. I put my time in the gym and thatCs that you knowN 55 7D = %nd you put your lifts up on the platform so you donCt need to say anything. &L = Gight, right. IC!e ne!er tried to be a person that came off as arrogant and you know brag about what I can do. I donCt respect people that do that, it doesnCt really impress me. If youCre going to brag whatCs the purpose of itN It just makes you look l ook like an asshole in the end. 7D = &"actly. &"actly. 'o tell me a little about yourself. <hat got you into liftingN our our dad heCs strong as hell too. 'o you wanted to lift and your dad helped get you into lifting. <hat age did you start lifting l ifting atN &L = It was right about :th grade so I started at about )*. I didnCt start out powerlifting, it was just regular lifting. Light leg work, curls for biceps and tricep work that kind of stuff and e!entually my dad started to see me lift and was like Mwhy donCt you just do powerlifting with meN ouCre down here three or four times a week why not just lift with meNM I said Myeah ICll try it.M 'o e!entually I started it doing it and learned all the form for the lifts and I started competing at the end of th grade. It was a good full year of straight powerlifting before I e!en did my first competition. 'o at the end of th grade when I was around )4 I did my first competition. I weighed in at, I belie!e, )3>. I didnCt e!en wear 56 wraps at the time, just belt only. It was just a high school meet and e!er since then IC!e been interested. I just couldnCt stop lifting after that. ItCs just in me to compete. 7D = Tell me a little about how you progressed through your weight classes and meets. &L = %fter that meet I only did two meets at )3>. %fter that I started putting on more weight, I was doing a lot of hea!y raw training and started putting on more muscle mass. I did my ne"t meet in the winter of +4 and I was a )). %fter )) I was at )2 for almost two years. I did not gain any weight but kept gaining strength. 7D = ou ou still hit some good lifts at )2. &L = eah my )2 deadlift was 3++. I did that at the %7D worlds, itCs still a world record for that class. That was my really good lift at that age. y deadlift really stood out, a lot more than my s$uat or my bench. That was my best lift. 7D = eah youC!e always been a really good deadlifter. &L = ItCs honestly all about your form and the way you train. % lot 57 of people think if you do a bunch of reps on the deadlift that it will make it go up like other lifts, l ifts, and it might to a certain e"tent. #ut whene!er I did that it just tweaks my back. I always felt like I couldnCt reco!er fast enough from it. 'o what my dad taught me was, when ICm cycling up for a meet 3 to weeks out, ICll pick a number that I want to hit at the meet and ICll pretty much just back track from there. 'o each week ICll add )+,)>,9+ pounds on my deadlift. #ut only for the last few sets. Those are singles. I donCt do doubles or triples there. 'o when you get to the meet youCre ready to pull that big single. ItCs not a rep contest. 7D = Gight. 'o you stayed at )2 for two years. ?id you actually do any 99+ class stuffN &L = eah I think I did a couple at 99+. I donCt remember what I did at my first meet at 99+, I remember at my last meet at 99+ was the 07%, 07%, the same meet I just did, it was three years before that. #ill Darpenter had a meet in Iowa, I think it i t was in the same place in 9++:. That was actually my first meet where I wore a s$uat suit. Aust to try it out. I s$uatted :49, but my raw s$uat was >>+. 'o I really didnCt get a whole lot out of the briefs and suit. Jot compared to what I know some people get out of it. I think I benched upper *++Cs and I pulled 3>+ for the first time. The bench and the deadlift were raw. %fter 58 that I was at 949 for about a year. I did the state meet, which was my senior year of high school and I did my first 3++ plus raw s$uat, my first 4++ plus bench in competition, and I pulled 3:9 at that competition also. %ll raw, raw, so I totaled like ):+. %nd that was when I was ). 7D = %nd youC!e been in the 9:>Cs for the last couple of years. &L = eah IC!e been in the 9:>Cs for o!er a year now. I honestly donCt see me going abo!e that for a long time. y weight keeps fluctuating between 9>> and 9:+. I gain so much weight, then it will start to fall off. #ut my strength will remain. It seems like ICm filling out more. 'o I hoenstly think ICll be at 9:> for a really long time. &!en if I go past 9:>, like 9+ or 9> a few years from now, ICll still cut down to 9:>. It wouldnCt make sense to go to *+. T r a i n i n g 7D = LetCs get right into the meat and potatoes of things. LetCs talk about training and how you prep for your meets. <hat does a normal week for you look like in terms of trainingN Lay out the days of the week on what you do on those days. <eCll just start with your s$uat and deadlift day. day. 5o ahead and just lay the week out for me. me . 59 &L = <ell like before I e!en start training ICll write e!erything on paper. paper. ICll get like a date, and if I want to do a 3 week cycle or an week cycle my last week before the meet I donCt really count it. ThatCs like an off week. 7D = Gight, a rest week. &L = Gight. 'o ICll back track from there like 3 to weeks, and ICll just start writing out numbers. numbers. Like what do I want to do for my top sets on each day. If I get stronger than what I originally thought I was going to do, ICll tweak numbers here and there. I usually ha!e my base numbers already set out for where I want to be. 'o for my week I always s$uat and deadlift like on a 'unday. 'unday. #ut my accessory work switches. Like for e"ample if ICm doing my hea!y s$uat day, day, after s$uats instead of doing bent rows, ICll do lat pulldowns. Aust to hit a different area of my back. and since I did hea!y s$uat, I wonCt do hea!y leg presses. I do leg presses on my hea!y deadlift day, day, just to hit my $uads. -ne thing IC!e found to help tremendously for me is just leg curls. Those are really my golden accessory work for helping my deadlift. Those ha!e helped me so much. I know IC!e gotten injured from hea!y deadlifts, but they really helped a lot with my strength off the floor. 60 7D = ou ou mean just regular old leg curlsN &L = eah, where you lay down on the bench with the cable. Aust regular leg curls ha!e helped me tremendously. tremendously. 7D = ItCs funny that your split is like this because I used this split for a long time and on deadlift day I did leg press as well to hit my $uads since I wasnCt s$uatting. %nd on s$uat day I would do stiff legs and I hit some 7GCs at the time with it. #ut you donCt do any stiff legs rightN &L = %ctually ICm going to start doing light stiff legged deadlifts. I spoke with &d Doan a few weeks ago and he checked to see how my hamstring was doing and he told me when he tore his hamstring before he used light stiff legged deadlifts to get that stretch and that it will help breakdown the scar tissue that builds up back there. %nd that will help when I go to pull hea!y again. That should decrease the percentage of me getting an injury again. 7D = 'ounds like a plan. 'o letCs go through a workout. LetCs say itCs a deadlift day. ou always pull your three progressi!ely hea!ier singles. 61 &L = <ell actually I start off with light s$uats. ind of like ICm in a competition. #ut I go light. Like > warm up sets. The bar, then a plate, two plates, three plates, then ICll do like > plates for a single. Aust to warm up my hips and get e!erything firing 'o when I go to pull, ICll just start out with a plate and then do my warm up and go from there. %fter my deadlift I will do bent rows. Those ha!e helped a lot too, with my lock out. I wonCt do a lot of sets, like maybe * hea!y sets of like )9 to )> reps. I donCt do that swing form. I keep it real strict. 5uys who are just swinging the weight, weight, they arenCt really doing doing anthing, youCre youCre just kidding yourself you knowN 7D = Gight, I agree. &L = 'o get a good weight that you know you can do for a decent amount of reps, that youCre not cheating yourself. 7D = eah, eah, the right weight is a weight where you feel like youCre being worked, but it feels good at the same time. &L = Gight, right. %nd those help a lot with my back work. %fter that I donCt do my lat pull downs, I do those on my s$uat day. day. I do leg presses after my bent rows. %nd thatCs pretty much my assistance work. ICll do a few sets of abs after that. <e ha!e a little decline sit=up 62 bench and ICll do like * sets of )>. 7D = our workout sounds a lot like mine. &L = (laughs eah a lot of people think you need to do more than that but you really donCt. They think you need so many e"ercises and sets and you really donCt. ou ou just end up o!erworking e!erything. 7D = %bsolutely. %bsolutely. %nd I think the thing you are finding out early is that reco!ery ends up being the most important thing. &L = -h yes, absolutely. ou really need to reco!er. ou can ha!e your good workouts, but if youCre not eating good and not resting good the ne"t time you go into the gym youCll probably feel like shit. Then you sit around a wonder why youCre ha!ing a bad workout and you should already know you need rest and you need to eat to ha!e strong workouts. 7D = 'pot on. 'o deadlift day is basically some light s$uats, you pull your hea!y singles, then some bent rows, leg press and abs. &L = Gight, thatCs it. 63 7D = 'o then on onday what do you doN &L = Jo, onday is an off day. I might stretch. -n Tuesday I do my upright rows. We both la"gh, as /ve teased Eri! Eri ! abo"t having days dedi!ated to "%right ros. &L = ou know I do my upright rows, IC!e seen people that ha!e big traps and I just wanted big traps. 7D = Jo doubt. #ig traps are the shit. &L = eah eah itCs just something that I like to ha!e on me. 7lus, when I s$uat, I keep the bar high on my back and it feels better now that my traps ha!e grown a little bit. It feels natural for me to ha!e the bar high on my back when I s$uat so ha!ing more traps has been better for me in that regard. I donCt know if it helps my lift but it just makes me feel better. 7D = #igger traps make e!ery man feel better. better. 'o upright rows on Tuesday, and then pretty much whate!er you want to. ind of a playing around day rightN 64 &L = Gight. ICll just hit some stuff here and there to stay loose. Like a light, hour workout to keep some blood flowing. 7D = %nd sometimes if Tuesday comes around and youCre tired you just say screw it and donCt do anything rightN &L = eah honestly, if something hurts or my joints are hurting ICll rest. ItCs not going to hurt me to miss mi ss it, itCs just an accessory day. day. 7D = -k so now on <ednesday. &L = <ednesday is my bench day. 7D = %nd what on ThursdayN ?o you take Thursday offN &L = If I workout on Tuesday Tuesday and go hea!y with my upright rows, ICll go like light on the upright rows on Thursday. Thursday. ICll do, kinda ki nda like the same thing just lighter o!erall. Those days are really identical but one day is lighter with more sets and reps and the other day is hea!ier. 7D = 5otcha. 'o basically the truth is, youCre just training twice a week. %nd %nd the other two t wo days are just au"illary/whate!er days. 65 &L = 7retty much. 7D = 'o when you cycle in prep for a meet, how many s$uat and deadlift workouts do you like to plan forN #ecause since you alternate your hea!y s$uat and deadlift workouts week to week, ob!iously if you wanted to get in > or 3 s$uat workouts youCre talking )+=)9 weeks. 'o how many weeks is typical for meet prepN &L = <ell I still s$uat and deadlift e!en before I start my cycle, just not hea!y all of the time. I really just try try to maintain my base le!el le!el of strength, so that I donCt fall below a certain line. Like we were talking about yesterday, yesterday, I know that any day of the week I can lift V amount. 7D = Gight, your foundation le!el of strength. &L = Gight. I usually like to get in * hea!y s$uat and deadlift workouts in before a competition. 'o weCre talking like, : to weeks because the week before the meet I donCt train hea!y. hea!y. %nd ICm starting to find out that within * to 4 hea!y s$uat workouts ICm really at my peak. 7D = eah ICm the same way. I think itCs about week : into meet 66 prep that I really feel strong. <eek I might be pushing it. #ut I find at about : weeks I feel strong. &L = eah you ha!e to know your body. 'o with your cycles and how your training goes you ha!e to know where youCre going to peak out so you can plan your cycle perfectly. perfectly. If you know where you can peak at you can get it almost perfectly. perfectly. ItCs hard but it can be done. 7D = <e both felt like you peaked a little early this time. &L = 1onestly it was probably within my )9 days. %t least on my bench. y s$uat still felt pretty strong, but it definitely wasnCt as e"plosi!e as the )+ I did in the gym. 7D = eah you smoked )+ in the gym. &L = eah it also could ha!e been that I did that hea!y s$uat. aybe if I donCt push the s$uat that hea!y I peak for the meet. #ut I was happy, happy, I got my +4 s$uat. That was what I wanted to get. 7D = 'o we talked about your deadlift day. day. LetCs talk about what you do on your hea!y s$uat day. ou start with s$uats ob!iously. 67 &L = Gight s$uatting first. I do stretch for a while before I s$uat. I do the bar for like )>, a plate for )9 reps, two plates for reps, * plates for like 3 reps, then 4 plates for a couple, then after that ICm pretty much doing singles. 0nless ICm training to do a top set for a triple, then ICll do it a bit differently differently.. It really all depends on how I want to go about approaching my singles for s$uats. IC!e made great gains off of doing singles, but IC!e also made great gains off of doing triples. The thing that IC!e found when I do triples is that my joints donCt hurt as much, the hea!y singles ta" my joints a lot harder. I really just switch it up to see if I make better gains off of one than the other, but basically itCs either going to be hea!y singles or triples. 7D = 'o what do you like to do after thatN &L = %ctually after that I do light deadlifts. ICll go up to around >++ or 3++ pounds just to see how it feels and keep my form. In the meet you e!entually ha!e to pull after you get done s$uatting. 'o I just like to do something to see how my joints are feeling and play around with it a little bit. Jot super hea!y, hea!y, just > or 3 plates to see how it feels. %fter that I do hea!y hea!y lat pulldowns. 0sually 0sually like * sets of )9 to )>. )>. %nd again, I donCt swing em, I pick a weight that I donCt ha!e to cheat. <here I work the muscle, not to where I use my damn body to mo!e the whole thing. 68 7D = ?o you e!er do chinsN &L = Jo IC!e honestly ne!er tried em. 7D = ?o some pullups bro. La"ghter 7D = 'o after pull downs what do you doN &L = 'ince itCs my s$uat day IC!e already worked my legs, there is no need for leg presses and I did the pull downs so no bent rows so I usually just do some ab work after that. 7D = 'o are you going to try and substitute in the stiff legs there instead of pulling semi hea!y maybeN &L = aybe. Like after I do like the >++ deadlift I might do that. ItCs probably just going to be a light weight to get that stretch afterwards. ICm definitely going to start doing them. In fact ICll probably start doing them after s$uatting and deadlifting just to work that stretch. I donCt think itCs going to do any harm, ICm not going to go hea!y. hea!y. I think if anything it will make e!erything better. better. 'o I think I will 69 incorporate it into my s$uat and deadlift workout. 7D = -k. 'o where did you used to fit in leg curlsN &L = %ctually we donCt ha!e one at my gym but at the house. 'o the days when I do my assistance work that would be a day where I would do that. 7D = %hh I see. 'o on the days you do your upright rows you would do those along with it. &L = &"actly. If I donCt feel like doing an all around you know, upper back, arms, legs, ICll split it. Like Tuesday Tuesday upper=body and Thursday lower=body, lower=body, one hea!y and ) light. I like to switch it up, I donCt like doing the same thing e!ery time I go in on Tuesday and Thursday. 7D = 'o from this last week did you go back 3 to weeks. ?o you remember what you hit for your s$uats and deads in that timeN &L = %ctually for this meet I was lost because I was coming back from my hamstring injury. injury. 'o I had no idea where I was at. I had no idea ICd be lifting this hea!y this soon. I did push it really hard, but not 70 at the point where I was going to peak out too soon, I mean, I did peak out too soon but it could ha!e been sooner if I had pushed it. I did my usual singles for s$uat, and for deadlifting I barely deadlifted at all. The most I did in the gym was :+> in training. 1onestly I was scared shitless to pull again. 7D = Gight anytime you get injured the trepidation you feel can cause you to be hesitant in certain mo!ements. &L = eah, and especially since it tore off of the floor. Like my lockouts feel incredible now. It used to be the e"act opposite. ICd be really fast off the floor and then it would get past my knees and slow down. Jow when I pull off the floor itCs kind of slow, slow, and now when it gets past my knees I lock it out easily. 7D = eah eah I remember in your old !ideos your speed off the floor was ama6ing. #ut then it would get abo!e the knees and would almost look like a hitch. &L = eah thatCs true, and at that point I was using the best of le!erages that I could get just to lock it i t out. I always try to keep the bar as close to my body as possibly through the whole lift. %nd %nd sometimes the bar would stick on my legs, and thatCs why I used so much baby 71 powder. powder. #ut since then IC!e widened my stance a little bit, and thatCs helped. #ut ICm really trying to get my floor speed back because once I do that my deadlift is going to be stronger than e!er because my lockout is really strong right now. 7D = eah your lockout looks really good right now. &L = eah and ICm surprised that I e!en pulled :3+ because I hadnCt trained the deadlift !ery hea!y going into that for like )4 weeks. 7D = 'o for this particular meet you didnCt really ha!e set plans because you had a lot l ot of $uestion marks with your injury. &L = Gight yeah. It was honestly like, ICm going to go about it and play it week by week. If itCs i tCs good this week, I will push a little harder the ne"t week. I didnCt really ha!e it written wri tten out on paper until about 4 weeks out from the meet. 'o I thought I could actually s$uat this much and pull this much so I actually got my ++ in the meet like I wanted to. #ut for bench I was just playing around in the gym really. really. I started making gains and I started pushing it harder. It was just kind of this thing between me and my dad. 1is best bench in the gym is >>+, and he kept telling me Myou canCt beat my benchM. 'o I hit >>+ and then I think I peaked too soon, but I was still happy with the bench I got in 72 competition especially after s$uatting ++. I wasnCt e"pecting to ma" out like I did in the gym. 7D = -k so what about good morningsN &L = Jo IC!e honestly ne!er done those but they donCt look comfortable. 7D = <hat about bo" s$uatsN 1a!e you played with bo" s$uats because e!eryone will tell you theyCre the bees knees. &L = eah IC!e tried em before. <hen IC!e tried me before they donCt work for me. y stance isnCt !ery ! ery wide so when IC!e used em I feel like ICm pitching too far back or too far forward. 'o when I tried em I did widen my stance a little bit, and I didnCt do em for too long. I really just didnCt care for em. em. I figured if ICm going going to s$uat I might as well just s$uat, and s$uat all the way down like I normally do. 7D = Gight, and I think a lot of information is misguided for raw ra w lifting. 'ome raw guys will follow e$uipment based templates or ideas, and itCs mostly based around hamstrings and glutes and low back. %nd the truth is, raw s$uatting is a lot of $uad power. 73 &L = -h 5od yes it is. ThatCs for sure. 7D = Gight, and no matter what anyone says the philosophies are backwards. Gaw guys need to train to be strong out of the bottom and e$uipped guys need to train to be strong at the top. 'o the philosophies canCt be the same. &L = Jo they really canCt be. B E N C H P R E S S 7D = %wesome. 'o letCs talk about about benching. I know you rotate rotate between bench and boards and close grips. Tell me about that. &L = Gight. Jow on close grips, I donCt donCt like going too close, I like going about about an inch or more inside the the rings. I still get a good tricep tricep workout. <hat ICm ICm probably probably going to end up changing with my ne"t cycle though, is instead of doing touch and go benches benches for my competition grip ICm going to train all pause benches. 7D = There you go. &L = ainly because touch and go, they donCt do a lot for you 74 come meet meet time. They will help build build your strength of course course but if you donCt train train the pause before the meet youCre not going to perform perform as well as you think you might. 7D = Gight you gotta pause your benches you might as well pause em in training. &L = &"actly &"ac tly.. 7D = %nother %nother techni$ue I know that #illy 5illispie pushes is t=shirt benches. Like put on a loose t=shirt and lower the bar and and just lightly touch the bar to your t=shirt. &L = 'o youCd be holding it barely abo!e your chest. 7D = Gight, for like 9 seconds seconds or so. #ut I noticed noticed this past time you did do more touch n go stuff and I think youCll see a big jump in your competition competition bench by training the pause. &L = e too, and what I figure I will do is, the day I do my competition grip is I will do my pauses then, but on the close grip day I will do more touch n go stuff. 'o the close grip days will be a day where I probably do do more reps. 'o ICll pause the the comp grip because 75 it just seems like it will work a lot better that way. way. 7D = I think so I think thatCs a great great idea. 'o on your your competition grip day, day, you like to do the same thing you did with your s$uat and deadlift you like to do 9 or * progressi!ely hea!ier singles. &L = Gight yeah. 'ingles or doubles. I donCt really like doing reps reps on hea!y sets. If ICm e!er going to do reps reps it will be like on a down down set. The down down set for me helps my bench go up up a lot. 7D = Gight. Gight. Trying to beat rep 7GCs. &L = up. 7D = 'o after comp grip benches whatN &L = <ell what ICll do is do board work after my pause benches, then on the the days when when I do narrow grip, then then ICll do some some drop sets for reps. 7D = so really in a 3 week cycle you might only do your competition grip bench bench 9 times rightN 76 &L = yeah two or three times. 7D = %nd thatCs fine because you keep that feel because youCre still pressing pressing from the same plane. &L = Gight. 7D = 'o what do you do after you do your bench workN &L = I usually do incline. Jot a lot of sets. I will usually do like * sets and I donCt like doing those those sets for the same amount amount of reps. Like I will do the first set set with a light weight for )+ or )9 reps, then my second set is for like or )+ reps, then then my third set will will be something for like 3 or . 'omewhere in that ballpark. ballpark. 7D = %nd what do you usually hit on incline, what are your top weights on inclineN &L = The best IC!e e!er done on an incline, well our bench is weird. IT only has two notches. 'o one is like a low incline and one is like a really high incline incline so itCs a lot of shoulders too. too. #ut the best IC!e e!er done there is *)> for :. 77 7D = #ut thatCs after a lot of hea!y benching. &L = eah my incline isnCt really really good but itCs not bad to follow all of that benching. 7D = Gight I donCt often go hea!ier than 99>=9>+ for )> after I bench. &L = eah eah youCre hea!y work is on the bench. ThatCs your foundation, the other other stuff is just accessory work. 7D = 'o do you do more stuff after inclineN &L = -h yeah I do dumbbell flyes. 7D = Incline or flatN &L = I usually just do them flat. flat. Like * sets. The first set I go hea!y but but for like )9 reps. The thing thing is, I donCt do the reps fast. fast. 'ometimes I see people people do those choppy choppy reps, kinda fast. I like to do em nice and slow, slow, really bring em down and and feel that stretch. Then ICll mo!e it a little faster. faster. 78 7D = eah eah I would hate to do some fast dynamic flyes, that seems like a bad idea. &L = eah when I see those guys I think Mshit youCre going to tear somethingM. That doesnCt seem seem like a lift where you would want want to do something somethi ng like that. ou know a fast mo!ement. mo!ement . 7D = %nything where a big stretch is in!ol!ed ICm not wanting to mo!e that fast. &L = -h hell no. 7D = 'o what do you like to do after flyesN &L = &ither push downs or skull crushers. 7D = <atch your elbows on the skull crushers. &L = eah eah I stick to the push downs more actually actuall y. #ut occasionally I will do the skull crushers just to switch up. 7D = eah eah I donCt think your triceps are weak bro. 79 La"ghs &L = eah I donCt want any one area to be weak so I try to hit e!erything. 7D = Jow the other thing is, when youCre not prepping for a meet you do something I think is really smart. ou kind of coast a bit rightN rightN 'a!ing the hea!y stuff for when youCre youCre prepping for meets and the the meet itself. itself. Is this this something something your your dad helped ad!ise you you on or something you kind of figured out for yourselfN &L = Gight pretty pretty much. <hen ICm done done with my meets ICll do light stuff all the way up to mid may. may. 'o like 3 weeks of light stuff now. now. Jothing written out. I go to the gym and go by how I feel. I wonCt wonCt push it real hard. -ne week I may go a little harder harder than the other but but otherwise I play play it week by week. #ecause going going hea!y is what what my ne"t cycle for. for. There is no need need in injuring yourself going hea!y for for no reason. 7D = right you beat yourself up bad enough going into a meet, and it doesnCt doesnCt take much to keep that foundation le!el le!el of strength. and as we ha!e talked talked about, I donCt donCt care what people say peaking is a real thing. ou can only hold a peak le!el of strength for for a short 80 term. &L = -h for sure. 7eople will write to me online online and be like Mwell Mwell what happened to your liftsN you look weaker.M weaker.M %nd ICm like no shit. There is no way you can can stay at that top le!el fore!er, fore!er, there is no way you can. I canCt pull ++ any day of the week. I only hit that that number a couple of weeks before a meet or at the meet. 7D = Gight and some people donCt get that youCre trying to peak and time that that out, and you donCt hold those le!els for !ery long. &L = Jo, you canCt. I think you can hold it for a good two weeks weeks maybe. '- youCre youCre competing and )4 days days before before or )4 days days after after that, you would be able able to hit those those numbers. #ut not in that that time frame youCre probably going to lose it. 7D = 'o this coasting thing is that something your dad showed you as wellN &L = eah he was the one who always told me, you canCt stay at the top fore!er. fore!er. &!en before I did my first competition he he would always tell me that you wonCt wonCt always perform perform at the same le!el week week after week week and not e!en e!en meet youCre going to hit 7GCs. 7GCs. %nd itCs really 81 hard to get e!ery one one of your lifts to peak peak properly on the same day. day. It took me a while to grasp that because I was was just a little kid and it took took me a while to to learn that and understood what he was talking talking about. 7D = ?ad got smarter as you trained longer. longer. La"ghter &L = es he did. 1e helped me out a lot with all of his ad!ice and and ideas. 7retty much e!erything heCs e!er told me has worked. -b!iously if it wasnCt for for my dad I wouldnCt be along as far as I am am now. 7D = I think itCs unbelie!able the kind of guidance heCs gi!en you because from the the first time we talked about training I thought that you trained really smart, and really old school which is cool. cool. -b!iously youC!e got really good good genes for strength strength but the truth is there are a lot of guys that do but burn out or fail because they donCt ha!e good guidance. &L = eah thatCs true because they donCt ha!e anyone to help them out like I do. do. To tell them whatCs whatCs right and and wrong and and if I didnCt ha!e that from the start thereCs no way ICd be this far. far. I would be 82 where a lot of other kids are at. Trying to figure out what works and what doesnCt. doesnCt. 'o I already had had that from the start. ItCs like letting me start )+ steps ahead of e!eryone else, I already know all of that stuff. 7D = I think about that that all the time. If I could go back to to your age, I wouldnCt be where where you are at but ICd be a lot further along along than I was at 9+ then. &L = Jo doubt. ost people people would be. If you start out lifting and youCre a!oiding all of of those pitfalls youCre going going to be a lot better better off. 7D = 'o youC!e gone o!er 9 twice t wice now right. &L = Gight 7D = %nd I figured it out, that if you were to peak perfectly youCd be good for something like 9)4+ or 9)>+ rightN &L = 7robably in that ballpark. I mean at this last meet ob!iously my deadlift was really suffering and I still pulled pulled :3+ but at the meet before I pulled ++. 'o thereCs 4+ pounds right there. 7D = %nd you did touch touch n go with >>+ on bench. %nd as we 83 talked before had you timed timed your peak a little better youCre probably good for a pause with say, >9>. &L = 7robably. 7robably. that pause I did last week was actually actuall y my best e!er IC!e ne!er done done more than >+) paused. paused. IC!e ne!er ne!er e!en tried it. 'o thatCs why why this summer ICll be training a lot harder using pause benches. This time I wonCt push it so that I peak too too soon because I really want to hit my number at the meet, but I want to pause somewhere in the the ballpark ballpark of where where you just said, said, around around >9>. >9>. I think think ICll be good for that ne"t cycle. 7D = eah eah because once you start grinding for too many weeks in a row things start to get bogged down. &L = Gight, that that e"plosi!eness. <hen youCre really really getting strong strong it feels light as shit. #ut then you start grinding singles and some some week >+ pounds less feels e!en hea!ier. 7D = &"actly. &L = %t that point it becomes a mind game. 'ometimes if I ha!e a bad day I feel like ICm getting weaker weaker and getting smaller. smaller. % bad day can really screw with your head. #ut you ha!e to come back the week week 84 after and ha!e a good workout. 7D = %nd that can mess with you for a while. &L = eah eah because you can say Mwhat did I do wrongN IC!e been eating good IC!e been resting good. <hat happenedNM 7D = The body doesnCt mo!e on our clock. It goes when it wants to go. &L = 7retty much. 7D = 'o youCre kind of of a light 9:>. <e kind of talked about that a bit. ou ho!er around the 9>> range and low 93+Cs. 1a!e you gi!en any thoughts about leaning up and trying the 949Cs againN &L = 7eople ha!e asked me if I want to do that and honestly ICm not really sure yet. ICm actually pretty pretty surprised that that ICm this light light right now because back in like mid=-ctober mid=-ctober I was like 9:). %nd somehow right now, ICm at around 9> as of today. today. %nd I feel leaner and bigger than I was back then. then. ItCs kind of like, ICll ICll put on some weight, go up and come back down, go up and come back down. 85 7D = %nd thatCs not uncommon youCre still a young guy so as you get more muscle maturity you will lean out as more mass gets built underneath there there if your eating eating is staying the same. 'o there might might be times when you are carrying more muscle at a lower bodyweight because of the the increase increase in muscle density density.. #ecause in your your recent pics you look leaner and harder than you did a year ago. &L = -h yeah for sure. I feel a big difference now. now. %nd really about a year ago I was weighing about the same that I am right now. y weight would flucuate between 9>> and 93+. %nd that was my competition weight. <hen I wasnCt wasnCt training for a comp my weight weight would drop to around around 9>+Cish. %nd right now ICm not not training for anything and ho!ering around around 93+. #ut if there comes a point to where I lean out to to around 9>+, I might might do 949. I donCt see why why not, I would only ha!e ha!e around pounds to drop. 'o thereCs a big possibility I could do that. E r i c l i l l i e b r i d g e O n D I E T 7D = 'o that leads us into the ne"t part. part. ?o you pay attention attention to your diet a lotN %re you a big protein shake guy or a big food guy, guy, or are you a mi" of bothN 86 &L = ICm kind of a mi" of both. both. &!ery day I try to get * shakes in, sometimes 4. <hen I wake up in the morning I ha!e a small breakfast sometimes. I donCt ha!e ha!e much of an appetite in the morning I donCt know why. why. '- an easy way for me to put on weight is to ha!e a big protein shake in the morning. ICll put like )3 ounces of milk in my blender, some powder, some peanut butter, butter, and a banana. ItCs simple. The rest of the day ICll just ha!e little shakes, )3 ounces of milk with some powder. 7D = %nd whatCs your staple staple food. <hat do you really really like to eat a lot ofN &L = eat. eat. #eef, chicken, thatCs my base. -therwise, whate!er I eat it doesnCt really really matter. matter. 7asta, pi66a, just stuff stuff to help me keep my weight up. Gight now I can pretty much eat anything and and I donCt put on much fat. %t this point in my life I ha!e a pretty good good metabolism so ICm just going to to ride it out as long as I can. <hen that time comes that I need to watch what I eat ICll ICll switch up my diet more. #ut as of right now, now, I can just eat anything anything and I donCt gain much fat from it. 'o whate!er I can get my hands on ICll eat it. 7D = I can remember being 9+ 9+ and eating eating like that too bro. #ut e!entually you get older and you ha!e to to watch it. I eat a lot less now 87 and ho!er at around 9>+. 'o enjoy it while you you can. I did it and lo!ed it. &L = -h I know, I already know it wonCt be like this fore!er. #ut for the time being ICm going to take ad!antage of it. 7D = 'o on a personal note, what do you like to do outside of liftingN &L = 1onestly I ha!e a pretty pretty busy schedule. schedule. ICm taking college college classes and I want to get into training people. people. 'o ICm going going to a community college that is like > minutes from my house. I go to school full time, you know I ha!e a daughter sheCs almost 9 actually. actually. %fter lifting and school school and I see my daughter daughter $uite a bit, I donCt ha!e a lot of free time. <hen I ha!e free time I just like to to rela". I like to sit around and rela". 'ometimes I will will go out with my family or girlfriend but I ha!e to keep keep myself busy. busy. -r I feel like ICm wasing wasing time. 7D = 'o stay busy, and rela". &L = eah e!eryone needs that time to just rela" and chill. #ut outside of lifting itCs just school, my daughter, daughter, hang out with my girlfriend and friends. 88 7D = I lo!e that you guys ha!e such a tight family. family. &L = eah eah not many families ha!e what we ha!e. %nd especially especiall y training wise. Lots of powerlifters do it by themsel!es. themsel!es. -r they they lift with a team or partner. #ut my training partners are my dad and brother. 7D = Jow what what about outside outside of powerlifting. powerlifting. 1a!e you had any thoughts about transferring your strength to %, or football, or strongmanN &L = <hen I was in high school a lot of people would ask me to do football and stuff because I was the strongest kid in my school by far, far, but I wasnCt really really interested you knowN I think I could ha!e ha!e done pretty well at football football but I didnCt really care care for it. If I had free time I wanted to put it into lifting. I just wanted to get get stronger. stronger. 7D = Gight. &L = 7eople ha!e also asked me about getting into bodybuilding shows, they tell me I ha!e a naturally good build for that because ICm naturally kind of lean. lean. #ut then ICm like if I do that, I will probably probably lose a lot of strength. %nd ICm a guy that trains just to get stronger stronger.. I do like getting bigger but when it really comes down to it, I just train for 89 strength. 'o losing strength strength really screws with my head a lot. lot. I might look bigger and stronger stronger but I wouldnCt be stronger. stronger. 'o thatCs not for for me. 7D = eah but there has been a lot of crosso!er for guys doing that like att roc and then Aohnnie Aackson has done push pull meets. %nd then ob!iously ob!iously your guy 'tan &fferding &fferding does both. both. &L = -h yeah, but I dunno dunno man heCs just so gifted. I mean I canCt belie!e he can cut down and get that shredded and go a couple of months later and and put up a humongous raw total. It just blows my mind. 7D = Jo kidding I watched his training out at ark #ellCs place (supertraining and when he was prepping for the meet he was absolutely shredded still. &L = eah e!en at the meet he looked like he could still step onstage. 7D = eah eah 'tan is like from another planet as far as powerlifting goes. %nd since we brought 'tan up you guys ha!e been in touch, touch, which is really cool. ouCre doing a meet together this summer. 90 &L = eah eah after the meet he wrote to me on powerliftingwatch and then through e=mail and weC!e been chit=chatting back and forth and as of yesterday he said itCs final heCs going to do the meet with me Auly *+th. 7D = an thatCs awesome. &L = eah I mean ICm really happy about this. 7D = -h yeah yeah I think a lot of people are e"cited. e"cited. Jow heCs going to go *+ for this one rightN &L = eah he said he just doesnCt feel like cutting down and honestly I donCt donCt blame him. him. 1eCs ho!ering up up around 92+ 92+ or *++ then thatCs a long ways to diet down especially if heCs already really lean at that weight. %nd it will be good for for both of us because because you know if I win or lose it doesnCt really matter to me because it will be an honor to lift with him. O n E Q U I P M E N T 7D = <hat is your opinion of geared liftingN 91 &L = I donCt ha!e anything against people that lift in gear, but i think itCs pretty ob!ious that the gear now a days has gotten a little out of hand. <ell let me rephrase that, itCs actually gotten G&%LL G&%LL out of hand. There are some guys in the gym that struggle hitting a 4+> raw bench, but can go put up a :++;lb bench in a double or triple ply shirt easily...i easily...i mean come on, *++;lbs out of a shirtN ThatCs just ridiculous. Like i said i ha!e nothing against people that use the gear, but iC!e heard a lot of people say they use the gear so they can help pre!ent MinjuryM but how in the hell are you going to help pre!ent injury if youCre trying to handle weight thatCs *++ or 4++lbs abo!e what you can ma" out at raw, instead of trying to pre!ent injury, injury, youCre asking for it IC!e also seen guys that s$uat in gear, that ha!e absolutely no base to them. They jump right into gear as soon as they start training which is probably one of the dumbest things anyone could e!er do. <hen you see someone struggle to unrack the weight in full gear, gear, you know thatCs a real big problem there. I think if i f people are going to get into gear, gear, you should ha!e a couple years of raw training in your background before doing that and also continue to stick with raw training throughout your cycles. 7D = <hat is your opinion that a lot of geared lifters say that the top geared lifters would still be the top raw ra w liftersN 92 &L = <hoe!er says the top geared lifters would also be the top raw lifters are absolutely insane. 'omeone would ha!e to be really ignorant to say something like that. 5eared lifting and Gaw lifting are totally different. I know that IC!e ne!er e"perienced any kind of training in a bench shirt before or a deadlift suit before, but i ha!e tried out s$uat gear before and i thought it was absolutely horrible. y raw s$uat barely went up at all, within a )+ month period, my raw s$uat went up maybe 9> poundsN %nd that was with wearing s$uat gear almost e!ery week, either brief only or both brief and suit. I do belie!e your back will get stronger from holding the hea!ier weight, but your raw strength wonCt really increase at all unless you train raw. raw. For a pretty good e"ample, I train raw consistently all the time, itCs hard as hell for me to e!en put 9+ or *+ pounds on one of my lifts l ifts on a training cycle with raw training e!ery single time ICm in the gym. 'o how is someone that ne!er trains raw ra w, going to make better gains than I would, when I train raw %LL the timeN O u t l i n e o f E r i c ' s T r a i n i n g Sunday S"uat or eadli-t day &ric rotates his his hea!y s$uats and deadlift workouts. 'o one week he s$uats light and pulls hea!y and the ne"t week he s$uats 93 hea!y and pulls light. *eay S"uat ay • '$uats = triples or to a top single • ?eadlifts = up to a fast light li ght single • Lat 7ulldowns = * sets of )9=)> reps • %bs = * sets of )> *eay eadli-t ay • '$uats = up to a light fast single si ngle • ?eadlifts = up to a top single for the day • #arbell Gows = * sets of )9=)> reps • Leg 7ress = * sets of )> • %bs = * sets of )> Monday .ssistan&e Work • 0pright Gows • Leg Durls • #iceps 94 Wednesday #en&h ay &ric rotates between his competition grip and close grip bench with boards mi"ed in. For his competition competition grip bench he works up to a top single. single. -n close close grip days he he does does more rep work. work. 1e usually usually follows his competition grip work with some hea!y board work. 1is assistance work is as follows8 • Incline 7ress = * sets of 3=)9 reps • Flat Flyes = * sets of )9=)> • 7ushdowns or 'kull Drushers = * sets Thursday = %ssistance work S u m m a r y %nyone that wants wants to get bigger and stronger can take some notes of what &ric had had to say in this inter!iew inter!iew.. ItCs the same thing IC!e preached about about on here in all of my articles. 5rab a few basic lifts, work on simple progression, and donCt de!iate from it because you think some other other workout is going going to gi!e you magical results. Train two or three days a week week and get a solid solid eating plan. Douple it with a 95 simple training routine focused around basics and getting stronger is all you need. This is tried and true o!er and o!er o!er again. #e patient. patient. ou probably donCt ha!e the genetics that &ric does, but &ric wouldnCt be where he is today without the fact that his dad ga!e him a great training plan from day ) and he hasnCt de!iated from it. ThatCs the model of consistency. consistency. %nd look how simple it is. It works. ?onCt let anyone tell you bullshit otherwise. ItCs no coincidence that the majority of the strongest raw guys all train really similar. similar. #asics, using simple progression and listening to their body. %gain a big thanks thanks to &ric for taking the time out to do this inter!iew. 96